You don’t have to have a garage full of weights or a gym membership to get ripped. All you need is the right attitude and the right food. This is how to get ripped at home without equipment.
The basics
While you would need weights in order to grow your muscles to their maximum potential size, getting ripped is a different story. Knowing how to get ripped at home without equipment boils down to 2 major factors. They are losing weight and gaining/ preserving muscle. (While it is difficult to gain muscle and lose fat at the same time, it may be possible for someone who is new to working out.)
Losing Fat While Preserving Muscle
Cardio can help but isn’t necessary. Losing fat essentially means losing weight but doing it in a controlled manner so as not to lose any muscle in the process. Typically you want to keep your protein intake high in order to minimize muscle loss.
Losing fat/ weight isn’t easy, but it isn’t complicated either. In order to lose weight, you will need to eat less calories than you are used to eating. In order to find your starting point, I suggest using a calculator based on the Harris Benedict Equation. This one seems to work well.
Once you have figured out how many calories you burn everyday, you should cut your daily caloric intake by 3-500 calories.
Food Choice is important.
The typical recommended protein intake for someone trying to lose weight (male or female) is 1.5 grams of protein per pound of bodyweight. Keeping your protein high will encourage muscle retention during dieting. Micronutrients (vitamins and minerals) are also important so be sure to get your fruits and vegetables. You can use a macro calculator to find out how much fat and carbs you should be consuming but if all else fails, stick to your recommended protein intake. Protein will help you to feel fuller longer and will preserve muscle.
Exercises you can do at home without equipment.
To know how to get ripped at home without equipment, you will need to know how to exercise without equipment. There are many exercise you can do but you will get the most “bang for your buck” by focusing on compound movements.
Lower Body
Squat
The squat is the mother of all lower body exercises and can be performed without equipment. Slow and controlled is the key. You need to put the maximum amount of tension on the muscles. If able, you can add extra weight by holding something in your hands such as water jugs or books. Keep your chin up, feet shoulder width apart and back straight. The squat primarily focuses on the quads but will also work the glutes and hamstrings.
Stiff leg deadlift
This exercise focuses on the glutes and hamstrings. It is best performed with weights in the hands but water jugs or heavy cans will suffice. The back should remain flat. The legs should be straight and the butt should be pushed back. In the standing position, the glutes should be flexed.
Upper body
Push Ups
The push up is the perfect (at home) exercise for training the chest, shoulders and triceps. Lay face down on the floor and place your hands palm down at shoulder level. Try 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. The further your hands are from the body, the more you will work the chest.
Bodyweight pull over
This one is a little more complicated. It is much like a pushup 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.
Fitness doesn’t have to be expensive or complicated. Knowing how to get ripped at home without equipment is key if you don’t have the time or money for a gym membership.
Follow me / Pump Some Iron on Instagram for updates @pump.some.iron
