How to Get Ripped at Home Without Any Equipment

Losing weight and shredding muscle to look lean (and sexy for some) is a process that takes time and effort, but if done properly, it can completely transform your body's appearance. Regardless of your nutrition, exercise plan and supplements, consuming fewer calories than your body burns is essential. One pound has 3500 calories, so if you consume 500 calories fewer each day, you can lose one pound per week. Not bad, right? However, you can get shredded even faster.
Eat Frequently
Increasing the frequency of your meals will help shred your body. Lean proteins, healthy fats and complex carbohydrates (carbs) spaced evenly throughout the day will boost your metabolism and turn it into a fat shredding machine. The way it works is simple – to digest food, our body burns fat. So if you eat three meals per day, your body will spend calories digesting the foods you ate only 3 times per day. However, by increasing meal frequency to 6 meals (not portion volume), you’ll also burn more calories, as your body will have to digest foods 6 times.
Water is one of the best tools for shredding muscle. Our liver, which processes fat, relies on high amounts of water to function properly. Dehydration definitely slows down the fat-burning process and makes you one step further from getting shredded body.
Therefore, always drink eight glasses of water per day, which is equal to around two litres. A great way to determine whether you need to increase your daily water intake is to observe the colour of your urine. If it’s pale yellow you are drinking adequate amount; however, if it is dark shaded, you definitely need to increase your intake.
Change your nutrition:
To get shredded, you’ll need to make sure your daily calorie intake consists of 40% carbs, 30% protein and 30% fats. Apart from that, the post-workout meal (meal after your workout) is critical for improving recovery and building muscle.
Lift heavy weights
Contrary to what people think, lifting lighter weight and doing more reps is not the way to shred muscle. The heavier the weights are, the more energy you’ll need to lift it, so you’ll burn more calories. However, always pay attention to the right form, as it can prevent many injuries you certainly want to avoid.
Your body by itself can be used as a weight to perform many different exercises and luckily for you, Man Vs Weight is all about bodyweight training .
Of course, other objects in your house such as chairs, tables, couches, and even your gallon of milk in the fridge, can all be used as your gym equipment, too. All you need is a strong will and a lot of determination to use these tools to get yourself into amazing shape.

Example Workout
1. Diamond push-ups To do diamond push-ups, get into a standard push-up position. Once there, move your hands together so that your hands are directly underneath your chest, and form a diamond using your index finger, and your thumb. Once you’re in position, simply lower your body until your chest touches the diamond that you’ve made on the floor with your fingers.
2. Wide Grip Push-ups To do wide grip push-ups, get into a standard push-up position. Once there, move your hands slightly farther out away from your shoulders, your hands should be slightly wider than shoulder width. Now, all there is to do is perform a push-up.
3. Tricep Dips ne of the best ways to build up your arms is by building your triceps. Tricep dips are a great way to do this.
Tricep dips can be done using a chair, your bed, your couch, really just about anything that’s stable enough to handle a large part of your body weight. 4. Pull ups - find a wide door frame or even use the door to do a pull-up. Pulls ups are a great way to build a thick, solid back.
5. Y-Squats To do a Y-squat, stand up straight with your feet slightly wider than shoulder-width apart. From here, raise your hands above your head, as if you were forming a Y. Once your hands are above your head in the shape of a Y, you’re ready to perform a Y-squat.
6. Squat Jumps To do squat jumps, stand up straight with your feet shoulder-width apart. Start off by doing a standard squat, then during the upward movement of the squat, jump up into the air explosively. After landing, lower yourself back into the squat position to complete the repetition.
7. Front lunge To perform a front lunge, stand up straight with your entire body aligned facing forward. Keep your chest, and chin up, then step forward with one leg lowering your hips until both or your knees form a 90-degree angle. Then push yourself up with the extended leg to return to the standing position, then repeat this process with the other leg.
8. Side lunge To perform a side lunge, stand up straight with your hands on your hips. Then take a large lateral step, keeping your toes pointed forward. Extend your knee and hip into a side lunge. Then, use your extended leg to push yourself back up into the starting position, and perform the same movement with the other leg.
9. Plank- To do planks, simply assume the push-up position, and hold it. Make sure to engage your core.
10. Lying leg raises These are great for working the abdominals, especially the lower abdominals. These will help you build up those thick, deep abs that you want. To perform lying leg raises, simply lay on your back with your feet together, and raise your legs until your legs and upper body form a 90-degree angle.


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Class Details

  • Trainer: Akash Naha
  • Time: 3 Months
  • Price: $30 per month
  • Defficulty: Normal
  • Lesson: 18

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Class Trainer

Akash Naha

Body Building Trainer

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