January 15th, 2011 
admin The focus of this guide is to teach you the best way to learn how to get ripped in 30 days.
The three main areas that you will need to work on include #1 Exercise #2 Diet and #3 Rest. All three areas are equally important and not one of them should be excluded from the program.
Looking at our first area, there are two different types of exercise that you need to do, which are cardio training, such as biking or running, and resistance training, such as weight-lifting.
Compound exercises are the most important weight-lifting exercises you can do. You will use multiple muscle groups when you do compound exercises. Shoulder presses, pull ups, bench presses, deadlifts and squats are all included in compounded exercises. All of these need to be a part of your daily exercise routines. The major benefit of these compound exercises is that they make your body produce more HGH (Human Growth Hormone) and Testosterone, both of these are very important in helping you build muscle.
Isolation exercises, which include crunches, chest fly, tricep extensions and bicep curls, among others, should also be done with compound exercises. Isolation exercises are used to isolate specific groups of muscles in order to provided a more intense workout for that group. Compound and Isolation exercises together make up a good work out for your muscles.
The next part on how to get ripped in 30 days is cardio. Also important in your exercise routine is the Cardio component. There is no need to work tirelessly on the treadmill. That approach will only waste your time. HIIT (High Intensity Interval Training) is much more effective in burning fat and producing more HGH and Testosterone for building muscle. It only takes about 20 mins and produces far greater results than conventional cardio.
Here’s an overview of how it works:
Step One: Do a quick power walk warm-up on the treadmill. It is important to remember the speed setting that you used because you’ll need to return to the same speed between intervals. Continue the warm up for 5 to 10 minutes. Step Two: Increase your speed up to a jog for about 30 seconds. Raise the speed to a sprint for the next 15 seconds. Decrease the speed and power walk for 60 seconds. Steps 2-4 make up an interval. Complete 8 intervals.
The second area of this plan is diet, which will focus on the nutrients your body needs in order to grow muscle effectively and efficiently. One of the most important meals is the meal after working out, this is called the post-workout meal. There is a 2 hour window following a workout where your body is primed and ready to absorb proteins and other macro-nutrients more efficiently, immediately following your workout. However, this is also when your digestion is weakened because the blood in your body is more focussed in the muscles you have just worked out.
Because of this, it is recommended that you consume foods that are high in protein at this meal so they can be digested and absorbed easily by your body. The best solution consists of a low carb protein of whey that is also high in protein.
Make sure that you avoid consuming unhealthy carbs or sugars at this meal because studies have shown that these foods can cause your body to release a hormone that is known as somatostatin. Somatostatin is a hormone that is known to inhibit HGH production, a key element that helps you to build muscle. Carbs can safely be eaten 1 or 2 hours prior to the workout and 2 hours following the workout. Also, do not eat carbs three to four hours before you sleep, this will help you lose fat or keep slim..
Rest is the last part of this plan, and is a critical ingredient for proper muscle growth and recovery. You should try to be in bed and asleep no later than 11pm each night. The reason that 11pm is idea is that between this time and 1am your adrenal glands are finally able to rest and your liver works to detoxify itself. Being asleep at this time allows these 2 processes to take place. When your body is properly rested, it can recover and growth optimally.
Another essential rest that you need to be sure to take is a rest between your workout exercises. This is an important ingredient in helping your muscles to grow and recover to prevent you from overdoing it. Ideally, workouts should be performed 3 times weekly.
This is how to get ripped in 30 days.
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