Getting a shredded body is not an easy task. It requires patience and hard work. But we can get a shredded body in three months through dedication, discipline, and by following strategies.
To get a ripped and shredded body, we have to lose body fat and gain muscle mass. We should get a balanced diet, focus on targeted workouts, and have a proper diet plan.
To get a chiseled body, you have to increase protein intake and take essential carbohydrates to get energy to burn. Getting enough sleep is essential for restoring energy and healing muscles.
There are tips and strategies that are going to be discussed in this blog. Like diet plans, workouts, etc. So let’s start a journey toward getting your dream aesthetic physique.
Table of Contents
Shredded Body Goals
Plan your attack.
Make a plan for the muscles you want to work on that particular day before you workout. Spend about two hours working out. Spend 30 to 40 minutes on cardio exercises in addition to your weight-training routine.
Set a suitable workout routine and allow enough time for each workout. Create a workout diary where you can record your plans, track your progress, and record all of your workout observations. Thus, preparing before the time for an exercise helps you achieve a shredded body.
Focus on isolation exercises.
By focusing on isolating exercises, you can work on every muscle independently. It assists in focusing on a particular muscle group at a given moment. Exercises that target muscular separation are beneficial for the triceps, biceps, calves, and specific areas of the shoulders and legs.
Because isolation exercises focus on a single exercise, they help you increase the volume of your muscles and complete more repetitions of each workout. It causes the muscle to almost fail, shatter, and then recover as shredded muscle.
Some effective isolation exercises are:
- Biceps Curls
- Triceps extensions
- Leg extensions
- Calf raises
- Lateral raises
- Hamstring curls.
Adjust your meal plan.
Your meal is also as important as your workout. Consume protein for good and fast muscle recovery. Eat balanced carbohydrates and get energy to burn. Eat rice, cereals, and vegetables to balance carbohydrates in your body. Eat a diet that stabilizes sugar in your body.
Eat food that can hydrate your body.
Strongly avoid junk food and high levels of fat in your diet. Eat meals on time as per your daily schedule and consume high calories in your breakfast. You can make high-protein shakes in the morning.
Increase protein intake.
Protein is a must for faster muscle recovery. Increased protein intake helps build muscles soon. After a workout, consume decent protein sources.
Everybody needs a different amount of protein, and you need to calculate it per kilogram. You need 1.2 to 1.7 grams of protein per kg daily.
Prefer lean protein sources such as chicken, turkey, eggs, seafood, etc. Divide your protein intake into various meals. There should be four hours between meals. Do not consume more than 40 grams of protein in each meal. This is how protein intake helps build muscles faster.
Don’t neglect cardio.
Cardio is a must for burning body fat and losing excessive weight. It helps to increase your stamina. Getting lean body mass in cardio is good for you.
As we talked about in the first point, give proper time for cardio in your exercise plan. Cardio helps with long-term body learning in your journey.
There are many cardio exercises that you can do, such as:
brisk walking, jogging, cycling, swimming, or using cardio machines like ellipticals or rowers, etc.
Get enough sleep.
For muscle recovery and getting energy to workout, you need proper sleep throughout the day. The body repairs broken muscles while you are sleeping. During sleep, growth hormones are released in your body, which helps in the growth of your body.
Lack of sleep results in low energy, making it difficult to push your body for a workout. Continued lack of sleep leads to overall body dysfunction, like low immune power, weakness, etc.
Progress Photos
Clicking on daily progress photos helps you get visuals of your transformation. Making daily progress helps you have high motivation during your journey.
Comparing photos between two intervals helps in adjusting your diet plan and workout accordingly. Keeping photos reminds you to see how you came in, and it inspires you for future goals.
Hit your core
While you work on your upper body, you need to pay attention to your core. As you begin to shed fat, it exposes your abs.
Your posture will improve with core workouts, which also improve the efficiency of other activities. Workout For core strengthening and making your body more stable while lifting heavier weights.
Therefore A balanced diet, regular exercise, and building your core muscles with a variety of exercises, including planks, crunches, twists, and other exercises, can help you reach your best core.
Limit sweets and added sugars.
Consuming limited sugar in your daily diet plan helps reduce fat and helps control your calories. High-sugar foods increase blood sugar levels, which results in increased insulin release.
When you eat high protein, good fats, and low sugar, your body uses stored fats as fuel to burn. Sweets make you crave more, and it results in overeating. By reducing your intake of sweets, you can reduce your craving to eat more, choose healthy foods, and reach your fitness goals.
Stay hydrated.
Drinking water makes your body hydrated and defines your muscles. When your muscles are well hydrated, they appear fuller and more pumped. Drinking water prevents your body from overheating.
Staying hydrated supports your metabolism and helps you burn fat efficiently. And it gives your body a shredded look. 3
But remember, excessive water intake can lead to overhydration and electrolyte imbalances in your body.
Monitor your carbohydrate intake.
Carbs are essential for providing energy during exercise and on special occasions when you want to preserve your muscular mass but not your body fat.
Consuming carbohydrates before or after exercise promotes muscular recovery from a workout and helps to replace glycogen stores in the muscles. It ensures that carbohydrates are used effectively rather than being deposited as fat.
Monitoring your carbs helps you maintain a balance between sugar and protein in your diet. Therefore, carbs serve as your body’s fuel; nevertheless, consuming too many carbohydrates might lead to fat.
Conclusion
If you need to build a shredded body in three months, the above tips are crucial. To start with, focusing on isolation exercises helps to target certain muscle groups, improving the balance and form that are necessary for a body that has been shaped. With a focus on lean proteins, fiber, and healthy fats, you may modify your diet to balance macronutrients and simultaneously improve general health, energy levels, and muscle building.
An increase in protein intake boosts muscle recovery. Cardio exercises help burn calories and help build a lean body. Getting enough sleep each night, ideally between seven and nine hours, supports hormone balance, muscle repair, and increases your body’s capacity to workout.
Tracking your progress with photos helps to get motivation and suggest changes in your diet plan and workouts. Core exercises help build stable posture and strengthen the body. Limit your sugar intake and stay well hydrated.
By following the above 11 tips, you can build a shredded body in three months.
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