The following routine entitled ” Reduce My Body Fat & Get Ripped ” has been used by bodybuilding champions for decades. Some of the most important principles of this routine are a direct product of world famous professional bodybuilder and trainer Vince Gironda, “The Iron Guru”.

With the traditional approach to reduce my body fat and get ripped, we will need to replace our heavy workouts with low reps to medium weights with higher reps. The idea here is to burn off as much adipose fat as possible.

To accomplish this quick body fat loss, you will need to go on a very precise diet for roughly four weeks. Diet is extremely important to accomplish the goal to reduce my body fat & get ripped quickly. Don’t kid yourself into thinking that you can simply do the workout without the diet. It won’t happen. Some of the most well-respected professional bodybuilding trainers have stated that bodybuilding is as much as 80% diet. So don’t waste your time and energy trying to cheat the system. Commit yourself to following the routine and give it all you got for a few short weeks. The results will be totally worth your while!

Weight Training To Reduce My Body Fat & Get Ripped

To see the maximum results from this type of workout, you will need to work your muscles to failure. Except with this method of getting ripped, you will be doing high amounts of reps to reach failure rather than heavy weights. It is the opposite of building muscle mass. When building mass, you would typically lift heavy weights for 6 to 8 reps. But when getting ripped, you are going to be doing reps of 12 to 15 with medium weight.

Building Muscle vs. Getting Ripped
Along with working the muscle to exhaustion, some other things will remain the same as when you are trying to build muscle. You will still try to increase the weight during each workout. You will also still focus on main muscle groups during your workouts. However, some things will be different. You will not be maxing out with heavy weights. You will not be taking many rest days between workouts. You will be using more muscle specific exercises to focus on sculpting and shaping target muscle areas like the shoulders, calves, and abs. To accomplish this, we will not only be using the barbell, but also utilizing single-armed exercises and several dumbbell movements.

Warm-up
Each workout should start with a brief 5 minute warm-up just to get the blood flowing and some light stretching. Don’t stop for long periods of time while stretching, keep moving and loosen up while keeping your muscles warm. Next, you will perform a warm-up set for your first exercise. Pick a light weight that you can do roughly 25 reps of or more. After this initial set, you will be doing sets of 12 to 15 reps. Don’t forget that you want to exhaust your muscles, so we will be doing high reps for about 5 sets.

Cardio Diet
Do not focus on cardio. It sounds strange, but cardio is actually your enemy while doing this type of program to get ripped quickly. Instead of helping you to lose adipose fat, cardio will actually burn away your muscle tissue. Of course, this is the exact opposite of what you want! As a protection mechanism, your body will burn muscle before it offers up that last bit of stored adipose fat. Think of it this way, have you ever seen a great muscle-bound marathon runner? Probably not. But I’ll bet you’ve seen marathon runners with skinny legs and arms, but a small belly. This is because the long distance cardio burns off their muscle, but that remaining fat belly stays with them. It’s their last energy source to burn when they’ve “hit the wall” and need to finish the race.

The Workout To Reduce My Body Fat & Get Ripped

Below I will outline your general workout routine. It is organized by muscle group first and exercises next. Unless otherwise noted, you should do a total of 5 sets for each exercise:
1 warm up set of 25 reps
plus 4 additional sets of 12 to 15 repetitions

Day 01 – Chest
Dumbbell Presses: Do 5 sets on the incline bench, flat bench, and decline bench.

Dumbbell Flies: Do 5 sets on the incline bench, flat bench, and decline bench.

Push Ups: With arms spaced wide, do 1 warm-up set of regular push ups. Do 4 sets of 12 – 15 reps with your feet elevated up on a chair or bench.

Day 02 – Legs
Squats on a Smith Machine or with a barbell.
Leg Extensions
Leg Curls on a machine or on the cables with an ankle wrap
Lunges while holding dumbbells or with a barbell
Calf Raises (standing with barbell or machine)
Calf Raises (seated)

Day 03 – Shoulders
Dumbbell Presses – seated or standing
Front Dumbbell Raises – standing
Upright Rows with barbell
Bent Over Dumbbell Extensions
Shoulder Shrugs with barbell or dumbbells & wraps (if needed)

Day 04 – Core Training
Front Planks – Get in a normal push up position with your feet spread shoulder width apart while holding two light dumbbells. It works best with flat or hexagon shaped dumbbells. If you only have round dumbbells, put a bunched up towel under each dumbbell so that it doesn’t roll. Now, get up in the push up position and pull up one of the dumbbells to the side of your ribs like you are doing one-armed dumbbell rows. Hold the dumbbell to the side for 3 seconds. Alternate arms. Your body should remain a straight as possible throughout the whole exercise without twisting. Also, your back should remain straight. Don’t stick your butt up in the air! You should feel your abs and obliques at work. Do 5 reps on each side for 5 sets.

Side Planks – hold for 20 seconds (both sides)

Isometric Leg Raises – lie on your back and raise your feet 2 feet off the floor. Hold for 15 seconds.

Isometric Supermans – lie on your stomach with your arms out in front like you’re flying like Superman. Lift your head, arms, and legs off the floor as high as you can. Hold this position for 20 seconds.

Day 05 – Rest Day

Day 06 – Back
Pull Ups – Do 12 – 15 on the chin up bar. If you can’t do this many reps on your own, then put your one foot up on the back of a chair to support yourself throughout the exercise. The chair should be about 2 feet in front of the chin up bar, not directly underneath it. If you still can’t get a good workout with this method, you may opt to do Lat Pull Downs with a machine.

Lat Pull Overs – Use the Lat Pull Down Machine, but face the opposite way. Keep your arms straight and pull the bar down over your head in front of you. Pull the bar down to eye-level. Keep constant tension throughout the movement without resting at the top or bottom.

Seated Rows with a cable row machine or hammer strength machine, etc.

Bent over rows with the barbell.

One-armed bent over rows with dumbbells.

Day 07 – Repeat The Cycle
Start the workout cycle again with Chest, Legs, Shoulders, Core, Back. However, you will interrupt your workout cycle with a rest day every 5th day. This will work together with your diet below that has a “cheat day” on every 5th day. It may seem counter-productive, but these “cheat days” actually stimulate my body to help reduce my body fat even more. And it will do the same for you.

How Do I Reduce My Body Fat Percentage

Diet is the key to reduce body fat percentage. This diet program is pretty straight forward, but it does take will-power and commitment to follow it. For best results, follow this diet for 5 cycles of 5 days (total 25 days).
• One cycle consists of 4 days of strict dieting and one “cheat day”
• Eat ZERO carbs for four days.
• On the 5th day, eat a balanced diet of carbs, proteins, fats and fiber.
• Repeat the cycle again (4 days of ZERO carbs and 1 cheat day)
• Drink 1 gallon of water everyday while on the diet.
• For your ZERO carb days, protein shakes with water will be a main food source along with eggs, all unprocessed meats, shellfish, and fish. Zero carb or virtually zero carb cheeses include: cheddar, mozzarella, Monterey jack,  muenster, and fontina. The following vegetables have virtually no usable carbs do to a high ratio of fiber content: cooked broccoli, cooked cauliflower, celery, endive, mustard greens, and chicory. Also, flax is a great source of fiber with virtually no usable carbs.

Supplements

The following supplements should be taken during this diet to maintain your muscle, help process the protein that you eat, and help you to stay healthy.
• Multi-Vitamin with no added sugars or sweeteners
• Protein Powder with zero carbs and no added sugar or sweeteners
• Wheat germ oil
• Kelp Tablets
• Desiccated liver
• Essential Amino Acids supplement (Lipo3 compound, choline, inositol, methionine, and betain)

I hope you’ve enjoyed this article entitled: ” Reduce My Body Fat & Get Ripped “. Please add your comments below. I’d love to hear your feedback!