man exercising

How to Get Ripped at Home Without Equipment

Workouts for Men

Did you know you don’t need to have a garage filled with weights or a gym membership to get ripped? All you require is the ideal attitude and the best food and lots of motivation. In this article, we will show you how to get ripped at home without equipment.

The Fundamentals of How to Get Ripped Without Weights

While you would require weights in order to grow your muscles to their maximum prospective size, getting ripped is a different story. Knowing how to get ripped at home without equipment come down to 2 major aspects. They are losing weight and getting/maintaining muscle mass. (While it is difficult to gain muscle and lose fat at the same time, it might be possible for someone who is brand-new to exercising.). If you’re just starting exercising – you’re lucky! Usually, people who start any workout program start seeing results in about 14 days. This means you can actually get ripped in 2 weeks if you stay consistent every day with your workouts as well as with your diet. We will talk about it later in this article.

Losing Fat While Preserving Muscle

Cardio can assist but isn’t required. Losing fat essentially means dropping weight however doing it in a regulated way so as not to lose any muscle in the process. Normally you want to keep your protein consumption high in order to reduce muscle loss. If your protein consumption drops lower than your muscles need in order to grow/maintain, you will start losing not just your fat but also pure muscle mass. And this is not good.

Losing fat/weight isn’t simple, however, it isn’t made complex either. In order to reduce weight, you will need to eat fewer calories than you are utilized to consuming. In order to find your starting point, I recommend using a calculator based upon the Harris-Benedict Formula. This one seems to work well.

As soon as you have found out how many calories you burn every day, you should cut your daily calorie intake and take away 200-300 calories from the number you got from the Harris-Benedict Formula. For example, if you burn 3000 calories a day, you need to start eating 2700-2800 calories a day. You can keep track of your daily calorie intake using MyFitnessPal App.

Get Ripped Diet

macronutrients ratio to get ripped

The normal suggested protein intake for someone trying to get ripped (male or female) is 1.5 grams of protein per pound of body weight. Keeping your protein high will encourage muscle retention during dieting. Micronutrients (minerals and vitamins) are likewise essential so make certain to get your fruits and vegetables. You can utilize MyFitnessPal macro calculator to discover just how much fat and carbohydrates you should be consuming but if all else fails, adhere to your recommended protein consumption. Protein will help you to feel fuller longer and will maintain muscle. For someone trying to follow a get ripped diet and wanting to lose fat, it is recommended to stick to the following macronutrient ratio: 40-50% of protein, 30-40% of fat, and 10-30% of carbs. All you need is a food scale and the App.

man holding plank

Workout to Get Ripped (Without Equipment)

To know how to get ripped at home without equipment, you will need to know how to exercise without equipment. There are numerous exercises you can do. However, you will get the most “gains” by concentrating on compound motions. Below is the workout to get ripped fast with the focus on both the lower and upper body.

Lower Body

1. Squat


The squat is the mom of all lower body exercises and can be performed without equipment. Slow and controlled movement is the secret. You require to put the maximum quantity of tension on the muscles. If able, you can include additional weight by holding something in your hands such as water containers or books. Keep your chin up, feet carry width apart and back straight. The squat mostly concentrates on the quads but will also work the glutes and hamstrings. Make sure you down arch your back or bend over with your upper body too much. Always have your feet flat on the floor.

  • Perform 4 sets of 15-20 reps

2. Stiff Leg Deadlift

stiff leg deadlift

This exercise concentrates on the glutes and hamstrings. It is best performed with weights in the hands but water containers or heavy cans will be sufficient. The back ought to remain flat. The legs ought to be straight and the butt ought to be pushed back. In the standing position, the glutes need to be squeezed. Make sure your core is embraced throughout the entire movement. Keep bending over until your upper body is parallel to the floor and then stand all the way up.

  • Perform 4 sets of 12-15 reps

Upper Body

1. Push-Ups

push ups

The push up is the perfect home exercise for training the chest, shoulders, and triceps. Lay face down on the floor and place your hand’s palm down at shoulder level. Attempt and keep your back and body straight and press yourself into the upward position. The closer your hands are to your body, the more you will work the triceps muscles. The wider your hands are from the body, the more you will work the chest. If you are really good at push-ups, you can increase the difficulty by doing this exercise slowly. For example, count 3-5 seconds on the way down and 3-5 seconds on the way up. This will give you a better pump and muscle burn!

  • Perform 4 sets of 15-20 reps

2. Body weight Pull Over

This one is a bit more complex. It is just like a push-up but instead of the hands being at your sides, they start out front. Push down into the floor and pull yourself forward at the same time. This exercise works your back (lats) muscles as well as abs and shoulders.

  • Perform 4 sets of 12-15 reps

This is a great workout to get ripped at home without equipment. As you can see fitness does not need to be expensive or complicated. Knowing how to get ripped at home without equipment is crucial if you don’t have the time or money for a gym membership.

Also, check out this 15 Minute No Equipment At Home Fat Burning Workout Including Low-Impact Modifications by Misha Marko:

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