How to Lose Body Fat And Get Ripped

How to Lose Body Fat And Get Ripped

Lose fat. Gain muscle. Those seem like two pretty reasonably attainable goals to build a healthier, happier you. And while it may seem like those two ambitions go hand-in-hand with a balanced diet and exercise routine – this actually couldn’t be further from the truth.

Losing fat and gaining muscle require nearly polar opposite diet and exercise demands. In order to build muscle, the body requires a surplus of calories and little to no vigorous activity. But when it comes to burning fat, the body needs drastically fewer calories and tons of intensive cardiovascular exercise.

However, it’s not impossible to achieve both. It’s simply going to require total dedication to a rigorous (but doable) fitness plan. Here’s how to lose body fat and get ripped simultaneously.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

4 Tips For Burning Fat & Building Muscle

A six-pack isn’t sculpted on the gym floor; it’s created in the kitchen. So in order to lose fat while giving your body enough nutrients to build muscle, you’ll need to eat less – and eat better. Here are four tips to follow:

1) Determine Your Daily Caloric Intake

To lose fat, you have to create a calorie deficit. All that means is that you have to burn up more calories than you take in.

Use a free online calculator to find your total daily energy expenditure or TDEE and then strive for about 10% less than that. For the average individual, this would mean cutting about 400 calories a day from their TDEE to lose a pound of fat a week.

Determine Your Daily Caloric Intake

A pound of fat each week might not seem like much… but that works out to be 52 pounds in one year! It’s important not to be too overzealous with fat loss goals. If you eat too little and work out too much, your body will burn off both fat AND muscle.

2) Drink More Water

From pumping blood to breathing air, every single physiological process in your body depends on water. Water is always important – but especially when you’re eating less and working out more.

Drink More Water

Your goal for fat loss and muscle gain should be a gallon of water a day. This will keep you feeling hydrated and amped for exercise, plus it will help you feel fuller in between meals and make it easier to stick to your reduced calorie diet.

3) Increase Your Protein

In order to build muscle, you’ll need a lot more protein. The general rule is 1g of protein per pound of body weight every single day.

Increase Your Protein

Chicken, turkey and fish are all excellent sources of protein – but it doesn’t have to come from just your traditional meals. Supplements such as protein shakes and bars are other quick, easy methods to reaching your daily requirements.

4) Make Every Calorie Count!

Since you’ll be eating less and working out more, you’ll need to keep your body nourished. Load up on fresh vegetables. Skip the processed foods and simple sugars like sweets, alcohol and anything with white flour. Instead, reach for whole wheat, low-carb alternatives and healthy fats like avocado, natural peanut butter and olives.

Incorporate Cardio For Fat Loss

Plan on 3-4 intensive cardio sessions each week. Strive for 30-minutes each time – but split that into 5 minutes for warm-up, 20 minutes of intensive aerobic activity and finally, 5 minutes for cool-down.

You should be working out hard enough to start panting and breaking a sweat – but not working so hard that you have to periodically stop and take rests.

It’s also important to pick the form of cardio that will give you the most efficient workout. Running is one of the best forms of cardio, plus you can do it for free outside nearly anytime!

When it comes to cardio equipment in the gym, opt for a stair mill or rowing machine to really work up a sweat. Avoid the elliptical and recumbent bike: they are good for low-impact to moderate exercise, but not serious cardio workouts.

Incorporate Cardio For Fat Loss

Don’t have time for a 30-minute sweat session? Here’s a tip: split your daily cardio requirements into two separate segments. Get up a little earlier and go on a 15-minute run. Then run stairs on your lunch break for 15-minutes or jump rope for 15-minutes in the evening.

This is not only easier to fit in – it’s more effective too!

Studies have shown that individuals who did two 15-minute cardio sessions burned up to twice the amount of calories as those who did a single 30-minute session. The key to torching more calories is to make each 15-minute session as intense as you possibly can.

Get Ripped With Weight Training

Aim for 3-4 intensive weight training sessions each week. Ideally, you will alternate and do different workouts each week: Monday – cardio, Tuesday – weights, Wednesday – cardio, etc. This will allow you to fully focus on each exercise and not burn yourself out trying to do both.

It’s also a good idea to divide up your major muscle groups and work a different part of your body each day. Here’s an example of a schedule for a four-day split and some exercises to try:

1) Day 1 – Shoulders and Triceps

Shoulder Workouts:

  • Shoulder press (4 sets of 6-12 reps)
  • Lateral raise with free weights (4 sets of 6-12 reps)
  • Reverse fly with free weights (4 sets of 6-12 reps)
  • Shoulder shrugs with free weights (4 sets of 6-12 reps)

Triceps Workouts:

  • Overhead tricep extensions (3 sets of 6-10 reps)
  • Kickbacks with free weights (3 sets of 6-10 reps for each arm)
  • Tricep dips on a bench or dip-assist machine (3 sets of 6-10 reps)

2) Day 2 – Back

  • Pull-ups or static hangs (strive for 4 sets of 10 reps – but go until failure if that’s not possible)
  • Close grip lateral pull-down (4 sets of 6-12 reps)
  • Single-arm row with free weight (4 sets of 6-12 reps)
  • Bent over row with barbell or short bar (4 sets of 6-12 reps)

3) Day 3 – Biceps/Triceps

Chest Workouts:

  • Incline bench press with free weights (4 sets of 6-12 reps)
  • Traditional bench press with barbell (4 sets of 6-12 reps)
  • Incline fly with free weights (4 sets of 6-12 reps)
  • Cable fly (4 sets of 6-12 reps)

Biceps Workouts:

  • Alternating curls with free weights (either standing or seated at an incline – 3 sets of 6-10 reps)
  • Preacher curl (3 sets of 6-10 reps)
  • Alternating hammer curl (standing – 3 sets of 6-10 reps)

4) Day 4 – Legs

  • Squat (4 sets of 6-10 reps)
  • Leg press (4 sets of 6-10 reps)
  • Leg extension (4 sets of 6-12 reps)
  • Walking lunges (4 sets of 6-12 reps)
  • Standing calf raise (3 sets of 10-15 reps)

Supplement your workouts with abdominal exercises as you see fit – but be careful not to work them too hard and strain yourself. We recommend adding abdominal exercises to the beginning or end of every workout, every other day.

Remember: your core muscles support pretty much every other major muscle group in your body – hence their name. Overworking them can lead to an injury that may prevent you from performing your other workouts.


In this article, we outlined the basics of how to lose body fat and get ripped. It’s certainly not easy as each goal requires different diet and exercise demands – but it is possible to do both at the same time.

You just have to reduce your caloric intake while upping your protein at the same time and allocate separate days for vigorous cardio and weight training work.

The Old School New Body program offers unique and effective solutions to lose weight and prevent aging. Find out more HERE

18 thoughts on “How to Lose Body Fat And Get Ripped

  1. Wow. This is an article that I’ve been waiting to see… getting rip and lose weight at the same time or at least not gain any.

    Because that’s what many bodybuilders are doing bulking up, adding some weight and then trim down.

    But for guys like me who wish to be ripped but not gain weight at the same it seems like two opposite things like you said.

    I definitely bookmarked this page because essentially of the training you recommend each day. I’ve been looking for this for a long time. Thanks!

    1. That’s top news guy – great to hear the article turned out to be this valuable to you! Good luck with bulking up ( and not putting on weight! ) 🙂

  2. Very informative post! You have given us so many great tips and so much information! You are spot on with your tips and give very healthy advise. I also like how you give the work out example. Good stuff here! Losing weight and gaining muscle is not easy and takes dedication and hard work, but you’ve outlined a great way to get started here!

  3. Man I tell you, losing body fat and putting on muscle at the same time can be difficult and I have tried everything. I will definitely try the workouts on the page. They dont seem to difficult so I will try them when the next week starts. Cardio is going to be hard as it is getting colder, which means no basketball for me but I will definitely try to keep up. Great post

    1. Great to hear Marc!

      There’s no excuse with cardio mind – get out there and get running ( you’ll warm up soon enough! ) 🙂

  4. Hi Chris,

    That is a really awesome article! Not only on weight loss the correct way but how to get ripped also. And as lovely bonus a little work out plan & Schedule at the end.

    I read some where though, that if you are aiming to bulk up on muscle you have to have a protein intake around 2g per kg of body weight – is that right? oh and a variety of proteins meat based and vegetable based proteins to get a more complete balance.

    1. No mate, everyone is different at the end of the day – people who try and underline ‘2g’ at the end of the day are putting us all into one category – which will never be the case! Look into your own aims and needs and go from there!

  5. Hi there,

    I’m back again. Your content keeps getting better and better in my opinion. Good work on this article. There is some great info for beginner and intermediate level fitness junkies. My only comment is that I don’t believe the weight training split you have listed is enough frequency. Studies show that your muscles can go catabolic after only two days of not training them. I think hitting everything only once a week is not sufficient, unless you are on anabolic steroids. I would aim for a split with some more frequency such as a push, pull, legs routine. Keep up the good work!

  6. I can’t but agree with the 4 burning fat tips you provided. Nutrition is so important for fat loss, it’s basically 80% and the 20% is the hard work you put at the gym, I usually do HIIT cardio 3 time per week and it works wonder for losing fat.
    I have a question tough, how can I know how much calories I burn while at rest? Thanks

    1. Hi Michel,

      There are calorie calculators available online but we don’t house one here on-site. Do a simple Google search and some awesome options will come up…good luck! 🙂

  7. I have actually heard many a rumor about water but it’s one of those weight loss tips you struggle to believe…if you know what I mean?

    Thanks so much for your reply and such an awesome article – you are bookmarked! 🙂



  8. Wow. I’ve learnt so much from reading this post. I did not even realize that trying to build muscle and lose fat require different approaches. I typically run on the treadmill for 30 minutes and then proceed to lift some weights with the hope of losing belly fat and also gaining some muscle tone. No wonder I’m not seeing any results.

    I also did not realize how important drinking water was for working out. I must admit I don’t drink nearly enough water. In addition, because of my hectic routine I find it very difficult to eat healthily.

    Thanks for the tips and the work out routine guidelines. I’ll try and incorporate them into my own regimen.



    1. Hi Kevon,

      Water seems to be the trick that most people miss when they attempt to lose weight – and it’s the easiest process to implement really!

      And belly fat is a bitch – take it from me I know! I find that cardio is the only effective way to cut it down on my body…but diet obviously helps!

      Check out some of these muscle guys when you visit the gym next – huge legs and arms but still a bit flabby around the belly area…

  9. Thanks for this great info! It’s definitely a whole lot of work in achieving both, losing body fat and getting ripped at the same time. Nutrition is a huge factor to consider as well, cause whatever you intake has a great impact on how you perform in getting in shape. The will power is another thing, and the discipline too.

    1. Willpower certainly is important mate – it’s where the majority of newcomers to this sort of thing stumble! As you rightly point out – if discipline is in place, success is around the corner. 

      Thanks for taking the time to read our article. 

Leave a Reply

Your email address will not be published. Required fields are marked *