Build MusclesExercise

How to Get Shredded in 30 Days

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

Shredded Workout Plan

When you first start working out, if you have never exercised much before, then your first goal should be to build a proper foundation by working on basic strategies and techniques. This is important because that will be the starting point for all of your exercise and it will help to 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 to you but committing yourself to get ripped within thirty days by writing it down on a piece of paper in big and bold letters will keep you focused on helping you avoid the unwanted desires to cheat in your diet or skip a workout.

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

Warm UpJogging

Before you commit to any type of 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 getting injured.

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

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

  • 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

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 an amazing fat shredder for women. Have a look at this cutting workout routine for women, which is the major and most effective part of getting shredded.How to get 6 pack for women

Day 1:

3 sets each, repeat 20 to 25 times.A Perfect Squat

Day 2:

3 sets each, repeat 40 times the first two exercises, hold the push-up as long as you can.

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

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

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

3 to 4 sets of each, repeat exercises 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:

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

  • 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:

3 to 4 sets of each, repeat 35 times.Knee Bends

  • 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:

3 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:

Take this day off and get some rest.Eat Protein Regularly

Day 15:

5 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:

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

  • 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:

3 sets of each, repeat 20 to 30 times.

  • Standing Overhead Press
  • Close Grip Lat Pulldown
  • Shrugs
Day 21:

Rest a day, take a long relaxing bath and sleep well.Eat Frequently – Keep Standard Diet

Day 22:

4 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:

3 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.carbohydrates

Day 28:

3 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:

3 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, 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 in order to get the results you want.

Eat Frequently 

You must not allow your body to be 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, as well as your cravings.

Eat Protein 

Your goal should be eating protein every time you consume food. Always choose your meal by first determining the source of protein you are going to include. Your body uses more energy breaking down protein than it does 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 in order to eat healthily, you have to buy expensive food or that eating cheap involves eating food like noodles.

Well, it is not true. You just have to know what to buy in order to save and shed some pounds at the same time. 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 here, you are not going to find a supplement or pill that will help you shred fat while you eat fast food, cookies and watch TV. About 90% of your results are going to come from maintaining a proper diet, following a workout plan, and being consistent for a good period of time.

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

You also need to be consistent. Your diet will need to be tight every day with the exception of 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. There have been many studies proving protein powders 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 product, 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 in the body from building and repairing tissues, to producing chemicals that enable our brains to function optimally that 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 ensures to prevent 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, 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 break down, can occur if the body put muscles of glutamine for use elsewhere such as maintaining the immune system.

Glutamine’s cell-volumizing effects have also been explained by several studies. Glutamine supplementation is very important in keeping muscles building, not deteriorating.


This is an ingredient that helps to increase your metabolism so you burn fat even 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 are loaded with high-quality proteins, vitamins A, D, E, B12, and 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-fiber fruit and vegetables will help your stomach stay satisfied which will keep you from grabbing an unplanned bite to eat. Plus the protein and fat combination in eggs decreases levels of hunger-signaling hormones and increases levels of fullness-stimulating hormones.

You can take great advantages of 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

There is no magic wand that 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. Which means that even if you get what you wanted, you still need to keep working for it to keep it forever.

The bottom line is that you need to train yourself properly along with maintaining a proper diet. When you will 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 then you must try waist training exercises and ninja training exercises, as they can speed up the process of getting the results you desire.


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 efforts and have some patience. Losing weight is generally a slow process, many people 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 is a balance between the calories you take in and the calories you burn. Weight loss is generally 75 percent of a healthy diet and 25 percent of 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 amount of 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?

Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose stomach fat. It will be beneficial if you drop your carbs down to 50 grams per day. 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.

Tikkay Khan

Founder of and a Fitness Model and Trainer. With that, Freelancer by profession and Blogger by passion.

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