Can You Get Ripped in Three Months at the Gym?

Getting ripped comes down to dietary discipline and exercise habits. According to the American College of Sports Medicine, the more consistent you are with your diet and exercise routine, the faster you'll cut body fat. For most people, three months is enough time to expose a six-pack. The amount of training you do will vary and be relative to your current weight, body fat, and metabolic state.

A close-up of a man crossing his arms after a work-out in the gym.
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Step 1

Run every day to prime your metabolism for fat burning and help your body use calories faster and more efficiently through respiration. You should spend no less than 20 minutes per day running. Every week during your three-month routine, try to run farther in the same amount of time.

Step 2

Lift weights to help you build lean muscle mass. The more muscle mass your body has, the more calories your body has to burn to maintain it. Resistance training from weight lifting also keeps your metabolism higher even after your training session has ended. This post-metabolic activity further increases the amount of fat your burn helping you get ripped much faster than running alone. Your main exercises should include bench presses, pullups, squats, deadlifts and leg raises.

Step 3

Run as fast as you can during your runs. Interval training works by helping you burn a large amount of calories in a short time span. Interval training also trains your cardiovascular system to recover from large bursts of energy more rapidly. Much like resistance training, interval training keeps your metabolism high long after your workout. For the first month, start by doing 10 40-yard sprints as fast as you can. The second month, do 15 sprints per session. For the third month, work your way up to 20 sprints.

Step 4

Eat a clean meal, which is essential to getting ripped. Eat meals that feature foods high in nutrition and low in calories. Foods such as fish, chicken, vegetables, fruits and whole grains are all clean foods. They contain a variety of essential nutrients and are relatively low in calories. You should avoid fast food, foods high in sodium, and foods loaded with added sugar.


The more days per week you lift and do resistance training, the faster you’ll lose body fat. Doing one muscle group per day will let you hit the gym more often without risk of over-training. Keep a log of how much you exercise and what you eat. If you aren’t as ripped as you’d like to be after three months, you can go back and see what things can be changed for next time. Don't underestimate rest. Resting is just as important as working hard. If you start to feel tired or worn out during your workouts, take a couple days off to recover.


Always begin an exercise program slowly and gradually to prevent injury and overexertion. Consult your physician before engaging in any dietary or physical exercise routine.

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