How to Get Shredded in 30 Days

Big goals require big commitments, which is exactly why you need to follow proper rules to achieve your goal of getting shredded. The good news is that you can have your dream body, and it will all be worth it.

Shredded Workout Plan

When you start working out, if you have never exercised much before, your first goal should be to build a proper foundation by working on basic strategies and techniques. This is important because it will be the starting point for all of your exercise and will help prevent injuries. Your goal should always be to complete a certain number of repetitions at each exercise. A training and diet diary can be very helpful because you can use it to determine how you need to improve your exercises or make changes to increase your strength.

How to Get Ripped in 30 DaysHow to Get Shredded

This may sound weird, but committing yourself to getting ripped within thirty days by writing it down in big and bold letters will keep you focused on helping you avoid the unwanted desire to cheat on your diet or skip a workout.

I will give you a minute to think about how to get ripped in a month. Is it possible? It is for sure, if and only if you stay committed to your goal.

Warm UpJogging

Before you commit to any workout routine, whether it is a 21-day shred or a 30-day shred, level 1 has to be an energizing warm-up. Warming up before exercising is very important because it helps improve your mobility and flexibility and helps reduce the risk of injury.

Stretching the muscles before the workout helps to improve muscle fibre elasticity. A nice warm-up will also increase your body temperature and improve your athletic performance. Warming up helps in boosting circulation, which as a result, will create more blood flow around the body.


A simple warm-up routine could consist of the following movements and exercises:

  • Jogging
  • Swimming
  • 1 minute of knee lifts
  • 1 minute of heel digs
  • 10 knee bends
  • 20 head rotationsHead Rotations

How to Get Six-Pack Abs for Women

How to get 6 pack for women

Now, as we are done with the first important thing, which is the warm-up, let’s move on. Proper diet and exercise together are amazing fat shredders for women. Look at this cutting workout routine for women, which is the major and most effective part of getting shredded.

Day 1:
A Perfect Squat

Three sets each, repeat 20 to 25 times.

Day 2:

Three sets each, repeat 40 times the first two exercises and hold the push-up as long as possible.

  • Triceps Pushdown
  • Barbell Curl
  • Bodyweight Push-ups
Day 3:
hanging leg raise

3 to 4 sets of each, repeat as many times as possible.

  • Leg Extensions
  • Leg Curls
  • Hanging Leg Raises
  • Bodyweight Squats
Day 4:

3 to 4 sets of each, repeat exercise 20 to 30 times.

  • Flat Barbell Bench Press
  • Dumbbell Row
  • Seated Dumbbell Arnold Press
Day 5:

Perform these as much as you are comfortable with.

  • Plank
  • Bodyweight Lunges
  • Bodyweight Calf Raises
Day 6:
Cable Pallof Press

3 to 4 sets of each, repeat 30 to 35 times.

  • Seated Overhead Press
  • Wide-Grip Lat Pull-Down
  • Barbell Row
Day 7:

Rest, take this day off and relax.

Day 8:

3 to 4 sets of each, repeat 40 times.

  • Bodyweight Bench Dips
  • Dumbbell Bicep Curls
  • Dumbbell Front Raises
Day 9:
Knee Bends

3 to 4 sets of each, repeat 35 times.

  • Deadlift
  • Hack Squat Machine
  • Dumbbell Lunges
Day 10:

4 to 5 sets of each, repeat 30 to 35 times.

  • Glute Ham Raises
  • Seated or Standing Calf Raises
  • Rope Crunches
Day 11:

3 to 5 sets of each; repeat as much as you can.

  • Bodyweight Jump Squats
  • Bodyweight Step-Ups
  • Bodyweight Hip Thrusts
Day 12:

Three sets of each; repeat as many times as you can.

  • Incline Dumbbell Bench Press
  • Rear Dear Fly
  • Overhead Triceps Extension
Day 13:

3 sets of each, repeat 20 to 30 times.

  • Incline Bench Press
  • Chest Supported Row
  • Seated Behind the Neck Press
Day 14:
Eat Protein Regularly

Take this day off and get some rest.

Day 15:

Five sets of the first exercise and 3 sets of the others, repeat 40 times or more.

  • Incline Dumbbell Fly
  • Skullcrusher
  • Dumbbell Curl
Day 16:

3 to 4 sets of each, repeat as many times as possible.

Day 17:

3 to 4 sets of each, repeat 20 to 30 times.

  • Barbell Front Squat
  • Good Morning
  • Machine Hack Squat
Day 18:
Ab Wheel Work

4 to 5 sets of each, repeat 40 times or more.

  • Ab Wheel Rollouts
  • Leg Extensions
  • Leg Curls
Day 19:

3 to 4 sets of each, repeat as many times as possible.

  • Bodyweight Jump Lunges
  • Bodyweight Jump Squats
  • Bodyweight Calf Raises
Day 20:

Three sets of each, repeat 20 to 30 times.

  • Standing Overhead Press
  • Close Grip Lat Pulldown
  • Shrugs
Day 21:
Eat Frequently – Keep Standard Diet

Rest a day, take a long relaxing bath and sleep well.

Day 22:

Four sets of each, repeat 30 times.

  • Close Grip Bench Press
  • Lateral Raises
  • Cable Face pulls
Day 23:

3 to 4 sets of each, repeat as many times as possible.

Day 24:

Three sets of each, repeat 30 to 35 times.

  • Hanging Leg Raises
  • Incline Dumbbell Fly
  • Bodyweight Squats
Day 25:

3 to 4 sets of each, repeat 20 to 30 times.

  • Deadlift
  • Goblet Squat
  • Stiff-legged Deadlift
Day 26:

4 to 5 sets of each, repeat 35 times or more.

  • Seated Calf Raises
  • Standing Calf Raises
  • Decline Crunches
Day 27:

Rest and take a day off.

Day 28:

Three sets of each, repeat as many times as possible.

  • Bodyweight Step-Ups
  • Bodyweight Hip Thrusts
  • Bodyweight Jump Squats
Day 29:

3 to 4 sets of each; repeat as much as you can.

  • Wide-Grip Lat Pulldown
  • Pullups
  • Barbell DeadLift
Day 30:

Three sets of each, repeat 15 to 20 times.

  • Flat Bench Lying Leg Raise
  • Decline Crunch
  • Russian Twist
Day 31:

3 to 4 sets of each, repeat as many times as possible.

  • Barbell Front Raise
  • Side Lateral Raise
  • Seated Calf Raise

Shredding Diet for Females

The best thing you can do for your metabolism and shredding body goals is to continually fuel your body with high-quality foods. Simply provide your body with what it needs; let it become familiar with proper diet, and high-quality nutrition and allow your body to run as effectively as possible.

Be good to your body, and your body will be good for you. Here are some important strategies you need to keep in mind to get the desired results.

Eat Frequently 

You must not allow your body to get rid of calories to prevent it from clinging on to fat deposits instead of burning through them. Aim to eat every three to four hours to keep your metabolism firing and your blood sugar levels stabilized to avoid highs and lows in your moods and cravings.

Eat Protein 

Your goal should be to eat protein every time you consume food. Always choose your meal by first determining the protein source you will include. Your body uses more energy to break down protein than any other macronutrient, and protein also provides the feeling of fullness.

Stay Hydrated 

You cannot avoid the importance of ensuring that you are providing your body with enough water to stay well hydrated. The advantages of drinking enough water stream into every aspect of life, as well as it being an important component in our digestive process, it is necessary for cell functioning, waste excretion, and nutrient transportation.

Eat Carbohydrates

There are 3 times during the day when you want to consume carbs; first thing in the morning with your first meal of the day to help replace the glycogen your body has depleted during sleep, around one to two hours before you plan to exercise to provide energy for your workouts, and finally post-workout, once again to replace the glycogen your body has depleted during your workout.

Cheap Cutting Diet for Females

You might know the basics of eating on a budget. But there seems to be this underlying assumption that to eat healthily, you have to buy expensive food or that eating cheap involves eating food like noodles.

Well, it is not true. You have to know what to buy to save and shed some pounds simultaneously. This is a cheap cutting diet for females with a whole-day meal plan, have a look:

8:00 am

  • A half-cup of plain oatmeal
  • 1 whole egg
  • 3 egg whites

12:00 pm

  • 2 bananas
  • 1 whole protein bar

3:00 pm

  • 6 oz. chicken breast
  • 1 oz. avocado with vegetables
  • 4 oz. sweet potato

5:00 pm

  • post-workout shake with whey protein
  • 1.5 oz. berries

7:00 pm

  • 6 oz. salmon
  • Half cup of brown rice
  • 4 oz. asparagus

9:00 pm

  • 6 oz. cottage cheese
  • 10 almonds

Best Supplements to Get RippedWhey Protein

Let’s be honest; you will not find a supplement or pill that will help you shred fat while eating fast food and cookies and watching TV. About 90% of your results will come from maintaining a proper diet, following a workout plan, and being consistent for a good period.

To get the most out of these supplements and to get shredded, you will need a diet to get you shredded and do some good fat-burning workouts.

It would be best if you also were consistent. Your diet must be tight every day except for the occasional cheat meal. You will also need to train three to five days a week at the minimum to get yourself as shredded and lean as you want to be.

Now let’s take a look at the supplements:

Protein Powder

Protein powder is the one supplement that should be in your supplement stack year-round. Many studies have proven that protein powders have positive effects on athletic performance, muscle strength, muscle growth, muscle maintenance, and even fat loss.

CLA (Conjugated Linoleic Acid)

CLA is a fatty acid found mostly in dairy products and beef. It has many health advantages, including body fat loss. Recent research shows our present farming techniques have reduced the amount of CLA in beef and dairy products, which means supplementation of CLA will be difficult to receive all the health benefits that CLA offers.

BCAAs (Branched Chain Amino Acids)BCAAs

These amino acids have far-reaching effects on the body, from building and repairing tissues to producing chemicals that enable our brains to function optimally, which will give you the energy you need to maximize your training while enhancing recovery at the same time.

Branched-chain amino acids are great while shredding because it prevents loss of muscle size. Also, this has been scientifically proven to help speed cell production, avoid fatigue by blocking entry of fatigue into the brain and increase immune function and digestive health.


Since people use a lot of their glutamine when working out, the immune system relies heavily on this amino acid. Muscle breakdown can occur if the body puts muscles of glutamine for use elsewhere, such as maintaining the immune system.

Several studies have also explained glutamine’s cell-volumizing effects. Glutamine supplementation is very important in keeping muscles building and not deteriorating.


This ingredient helps to increase your metabolism, so you burn fat faster than you normally would. It increases your body temperature, which also increases your metabolism. It also has been shown to reduce chronic metabolic inflammation commonly associated with obesity.

Boiled Egg Diet for Getting Ripped

The boiled egg diet is a two-week diet plan that needs you to have a maximum of two boiled eggs per day with other nutrition-filled foods.

Eggs contain high-quality proteins, vitamins A, D, E, B12, folate, and iron. These nutrients help build muscle mass, improve metabolic rate and brain function, protect you from heart disease and macular degeneration, produce hormones, and strengthen the immune system.

Consuming hard-boiled eggs with high-fibre fruit and vegetables will help your stomach stay satisfied and keep you from grabbing an unplanned bite. Plus, the protein and fat combination in eggs decreases hunger-signalling hormones and increases fullness-stimulating hormones.

You can take great advantage of a boiled egg diet for weight loss as they are easy to prepare and are one of the cheapest lean proteins available. You get a high-quality protein at a fraction of the cost of most others. Preparation is easy, quick and versatile.

Boiled Egg Diet Menu

  • 2 boiled eggs
  • Any fruit you want
  • Turkey or grilled chicken
  • A green salad or some veggies
  • 1 boiled egg
  • Steamed vegetables or baked chicken

Bottom Line

No magic wand would turn your body into that perfection you want. Whoever owns that amazing body they don’t have any secret supplements. The only secret is that they stay committed to their goal. This means that even if you get what you want, you still need to keep working for it to keep it forever.

The bottom line is that you must train yourself properly and maintain a proper diet. When you start, you will realize that it is quite hard to get where you want, but it is not impossible. Once you get used to it, you must try waist training exercises and ninja training exercises, as they can speed up the process of getting the desired results.


Is workout at Home Effective?

The answer is a big YES! Home training can give many advantages to gym training. There will be no monthly gym fees required.

You can train yourself better if you are in a comfortable place. It is also inexpensive; only basic equipment such as an exercise mat, dumbbells, and a stability ball is needed and can be purchased cheaply.

Is Weight Loss Possible?

It is possible if and only if you stay honest with the goal, put in effort and have some patience. Losing weight is generally slow; many lose patience before reaching their end goal.

Although it is often possible to lose weight fast in the start, very few people can continue to lose weight at a rate of more than one to two pounds per week.

Can You Lose Weight with Just Diet?

Eating a proper diet does not promise that you will lose weight. Your weight balances the calories you take in and the calories you burn. Weight loss is generally 75 % of a healthy diet and 25 per cent of a workout. You can lose weight with diet alone, but exercise is a major component.

How Does Fat Leave Your Body When you Lose Weight?

When fat cells burn the fat, they shrink but don’t entirely disappear. Your body will begin to break down that fat through a series of complicated paths. The resulting fat metabolism is expelled through your lungs, sweat, and urine, while the energy taken from fat is used to maintain your body’s functionality.

How Can I Reduce My Stomach Fat?

Plenty of protein can boost your metabolism and reduce hunger, making it a very effective way to lose stomach fat. It will be beneficial to drop your carbs down to 50 grams daily.

Aerobic exercise like walking, running, and swimming has been shown to cause major reductions in belly fat. Other types of exercise can also be very effective.

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