Do these 3 things to get ripped in 6 weeks…
1. Do any of these workouts for at least 10 minutes 2-to-4 times per week
Click on photos to start doing a workout
Get ripped in 13 minutes workout
Clean & Press
Tire Flip 
Sledgehammer workout
Optional: Do the 50/50 pushup/pull-up challenge below after doing any of the workouts above…
2. Do any of these fat loss workouts for 20-to-40 minutes 2-to-8 times a week
Click on photos to start doing a workout
Bathroom
Workout
30 minute Elliptical
Workout
Treadmill Walking
Workout
Bike
Workout
Treadmill Running
Workout
Ski Step
Workout
Jumping Jack
Workout
Advanced Jumping
Jack Workout
20 minute
home workout
Arm Bike (No Excuses)
workout
Fast Weight Loss
workout #3
.
Elliptical
workout
.
Beginner (HIT) interval weight loss exercise routines
Advanced Walk-jog-run Interval weight loss workout
Intermediate hill or stair interval weight loss routines
- If you do fast fat loss workout #1, #2 or the bad ass workout from above then you can also count that as 1 of your 2-to-8 fat loss workouts since you're required to do an interval workout to complete those workouts &…
- This may be common sense but most of the fat loss workout videos above last less than 20 minutes so you'll either have to repeat the same workout 2-to-4 times and/or do a combination of the fat loss workouts above for a full 20-to-40 minute workout.
3. Follow this 6-step diet 80% of the time
- Eat 1500-to-2000 calories per day.
- Eat only these fat burning foods here & make sure all of your meals have at least 1 serving of these high protein muscle building foods here in them .
- Eat whenever you like as long as you eat 1500-to-2000 calories per day.
- Drink cold water and then drink some more cold water (but drink at least 1-to-2 liters per day)
- Eat whatever you like 20% of the time (or for 300-to-400 calories you eat) and Eat right (see step 2 again) 80% of the time for the other 1200-to-1600 calories you eat.
- Keep a food journal so you'll know if you need to eat more protein (but no more than 200 grams per day), have less junk food and/or more or less calories to help you get ripped faster.
Here's an example of what you'll do the next 6 weeks to get ripped…
Week 1
- Sunday
- Monday
- Tuesday & Wednesday
- Rest
- Thursday
- Friday
- Saturday
- Rest
Week 2
- Sunday
- Do the Get ripped at home workout for 10-to-20 minutes followed by the 50/50 push-up & pull up challenge
- Monday
- Morning: Do the bathroom workout
- Evening: Do jumping Jack Workout #1 for 20-to-40 minutes
- Tuesday & Wednesday
- Rest
- Thursday
- Friday
- Saturday
- Rest
Week 3
- Sunday
- Morning: Do fast fat loss workout #2
- Evening: Do sledgehammer workout #2 for 10 minutes
- Monday
- Morning: Do the bathroom workout
- Evening: Do jumping Jack Workout #2
- Tuesday & Wednesday
- Rest
- Thursday
- Friday
- Morning: Do this bike workout for 20-to-40 minutes
- Evening: Do this treadmill workout for 20-to-40 minutes
- Saturday
- Rest
Week 4
- Sunday
- Morning: Do clean & press workout B followed by the 50/50 push-up & pull up challenge
- Evening: Do this elliptical workout for 20-to-40 minutes
- Monday
- Rest
- Tuesday
- Wednesday
- Thursday
- Rest
- Friday
- Morning: Do fast fat loss workout #2
- Evening: Do the ski step workout for 20-to-20 minutes
- Saturday
- Rest
Week 5
- Sunday
- Rest
- Monday
- Tuesday
- Rest
- Wednesday
- Morning: Do fast fat loss workout #1
- Evening: Do fast fat loss workout #3 for 20-to-40 minutes
- Thursday
- Rest
- Friday
- Saturday
- Rest
Week 6
- Sunday
- Rest
- Monday
- Tuesday
- Rest
- Wednesday
- Morning: Do this 15 minute battle rope workout
- Evening: Do fast fat loss workout #1
- Thursday
- Rest
- Friday
- Morning: Do clean & press workout B followed by the 50/50 push-up & pull up challenge
- Evening: Do this elliptical workout for 20-to-40 minutes
- Saturday
- Rest
Week 7 & Week 8
- Rest up to 2 weeks before repeating the 6 week plan
This is only an example of what you'll be doing the next 6 weeks based on the 3 things you must do to get ripped so you can make your own unique schedule based around your own unique lifestyle and…
Getting ripped in 6 weeks depends on how overweight or skinny you are so…
Be realistic…
- If you're overweight you'll definitely look a lot better after 6 weeks but you may have to repeat this 6 week program up 4 times to really get the ripped body you want and on the other hand…
- If you're skinny you'll also look better after 6 weeks on this plan but you may not gain the amount of muscle mass you want so if you're skinny…
- You're better off starting on this plan here to gain muscle mass (along with a little bit of fat) first before doing this plan to get ripped but…
The quickest way to get ripped is to keep pushing yourself more & more each time you workout even if it's only by an inch!
So that means you need to make your workouts more intense each time you do them by…
- Using heavier weights (like if you did the get ripped at home workout) and/or…
- You can wear a weight vest for any of the fat loss workouts here and/or…
- You can do your workouts faster or harder (like by running faster) and/or…
- You can workout longer (but no longer than 40 minutes) and/or…
- You can workout more days per week and/or…
- You can workout more than 1 time per day and/or…
- Do a different workout (like by doing the tire flip instead of the sledgehammer workout) &…
Make sure you also see…
- Best muscle building supplements to make it easier for you to get all the protein you need
- Best fat burners to give you more more energy to workout longer & harder
- Why you need to keep a food journal
- How to tell if you're gaining muscle and/or burning fat
- Can you burn fat & build muscle at the same time but…
If this 'Get ripped in 6 weeks' plan is too hard for you then…
- Do any of the weight loss plans here if your main goal is to lose fat or…
- Do any of the muscle building plans here if your main goal is to build muscle but…
- This plan shouldn't be too hard if you start off doing Part 1 & 2 ONLY 1-to-2 days per week.
Yes Adrian,
When i say cardio i mean at least 60 min running at moderate/intense speed..
Look, i really know and BELIVE that HIIT workouts burn fat faster and everytime i do some HIIT i sweat much faster than with the running! I need to run 60 min to sweat the same as with 25 min of HIIT.
YET i prefer to go for the long 60/75 min cardio workouts because psychology i feel that i droped more fat! I may not to but i feel like i did! And i live right next to the beach so i love to run and feel the sea breeze on my face..
As you know for what i described i do cardio after my wokouts so a more relaxed and long running makes me feel better than the HIIT and with the HIIT i increase my chance to ''scape'' the cardio because HIIT is harder than a long run.. SO i think always twice about quit the trainning before doing the HIIT!
SO I prefer to do long cardio because even if i'm tired i go for it!
And i know that i burn a bit less than with HIIT but so what?! I still eating the right number of calories! i still doing at least 16 hours of IF! i still doing strenght trainning and, after ALL, despite being the less fat burner comparing to HIIT i still doing my cardio 4x a week..
I prefer to be realistic and stick on a plan that i know i will be able to do 80% of the time that force myself into the HIIT workouts and quit before do them 50% of the time.. I know myself for 19 years and i know that doing the 60/75 min cardio makes me feel better than doing the HIIT.. i may burn less fat but i still prefer it because running that time and those miles make me feel strong and alive and make me feel that i burned fat.. I can't explain! It just what happens to me and i'm just being honest with you.
And as always, give me your opinion, advise, point views etc. because i love to read them and i love when you desagree with me because it is always a chance to learn different things as i've been learning since i started reading your website about 3/4 years ago.
April 19, 2013
Stick with what is comfortable for you and it's obivous you know the benefits of HIT but if your current plan is working then who Iam to stop you?
April 20, 2013
hi adrian i am almost done with week one and i have a couple of questions first this week plan is intense and since i am only 15 my mom makes my food for me and the thing is we are vegetarian so i am not sure if i am getting the right protein foods for the plan but i am drinking protein shakes and eating the nuts you say i should eat and is it ok if i do the same workouts every week but add more stuff to it because i do not have the right equipment to do some of the workouts
April 28, 2013
Hey Adrian i was wondering that does this workout give me the six pack abs that i want and the V shape body because i see a four pack forming but i was just wondering if i get the six pack and the V shape
May 10, 2013
I see.. Thank you Adrian!
Now look,
My week is just like this:
Monday - do nothing
Tuesday - weight trainning + cardio
Wednesday - do nothing
Thursday - weight trainning
Friday - cardio
Saturday - weight trainning + cardio
Sunday - cardio
I'm doing IF (at least 16 hours fasting). And i eat at about 1900 calories per day and never more than 2100.
Of course i know your ''Now Loss Diet'' as you know and despite being very addicted to junk food i avoid ALL of it AND.. in every 15 days i cheat 1 day where i eat just 1900 calories of JUNK.
I never do cardio/workout in the morning and I never do cardio/workout on an empty stomach, not because i desagree with that, just because everytime i tryed (about 20 times) it went wrong.. i never finish it and i always feel very weak and really sick during the cardio and after.. So if my body doesn't like it should have a reason and i won't force it :)
Everytime i remember i go for a glass of water during the day.. includind fasting period.
My diet is 30% protein, 50% carbs and 20% fats.
I'm 19 years old, 5,7 feet tall, 32,7 inches of waist and 13,8 inches of neck. So i'm over 15% of body fat as you can see. i really want to reach 10% and keep that percentage for very long time!!
I think that i finally found the correct way to ''LOOK GOOD NAKED'' and i just want to thank you for all the advise you gave me and for this website Adrian.
Please tell me what you think about my plan.
I'm gonna keep looking at your posts because i love them.
And if one day i got my 6 pack i will send you my before and after pics to became another good testemonial of the NOW LOSS POWER!
Coppola.
April 18, 2013
your plan is solid enough to get you a six pack but when you say cardio do you mean the long 45+ minute workouts?
also remember that as you get closer to your goal you will need to eat less calories AND/OR increase activity
April 19, 2013
Hey Adrianl, Coppola again.
Simple question this time:
Cardio BEFORE weight trainning? Yes, No and Why?
Cardio AFTER weight trainning? Yes, No and Why?
Cardio and weight trainning in separated days? Yes, No and Why?
What is the best and the bad choise in those three different types of cardio since i want to lose fat WHILE i gain muscle?
There are even a best choise or a bad one?
Thank you!
April 17, 2013
see #14 here but you really want to do cardio or HIT last since it will wear you out to the point where you don't want to give it your all on the weights but if doing easy to moderate cardio it does not matter when.
cardio and weights can be done on the same day
April 18, 2013
You say to eat between 1500-2000 calories per day ... what would you recommend as far as percentages for FAT, PROTEIN and CARBS. For example: 30% Fat calories, 30% Protein calories, 40% Carbohyrate calories.
Thanks, I appreciate it.
March 22, 2013
so im 13 years old average weight 57 kg.... but a lot of spare tire and i dont like it cause im also pretty weak need arm strength need it for loads of sports i do and so i can look good.
so how can i do this i dont have any weights because my mum thinks it's going to make me shorter :( and limited amount of time because school is from 8:35 to 3:20 then i have sports like basket ball, taekwondo, swimming
and spare days are Wednesday, Saturday (kinda...), Sunday
Whats an effective way to do this in 6 weeks
March 18, 2013
Hi Adrian
Right now I am not too interested in gaining that much muscle. But I really want to lose some fat. If you could get back to me ASAP I would be grateful .
March 18, 2013
either use the plan on this page or Use any 1 of the permanent weight loss plans here to lose fat
March 18, 2013
hey adrian thax for this site. im 215 pounds 5'11" height i want to be ripped but big with chest and abs like the pic up top, how much weight should i loose? and what should i start workin on first?
March 18, 2013
Hi Adrian
My name is adam I am 14 years old in highschool. I have serious problems I am 6'3" 260lbs And about 40% percent of that is fat. I am a boy and I colect most of it in my Lower body and chest. I am in danger of having heart problems ,joint problems and diabetes. I need a plan thatwill met away the fat and Build muscle. Having an 38in waist and a 48 inch hip is not cool. I need to lose fat in my hips and my Rear end. And I would also like to get rid ofmy bird chest. Please help me.
March 14, 2013
anything specific
March 15, 2013
I meant start at the top of this very page and start doing the steps to get ripped
March 16, 2013
Hey Adrian,
I'm a 17 year old male, 5'10, 180 pounds and roughly have 15-20 pounds of fat on me. I am going to follow this 6 week plan but I just have a few questions:
1. when doing the interval running, is it safe to do it everyday? if not then would it be okay to do it for 10 mins in the morning and then another 10 in the evening 3 days a week?
2. im going to keep a calorie budget of 1700 so is there specific foods i should eat for those 1700 or can i eat anything as long as it stays below 1700 calories?
3. In your opinion, what is the most effective protein powder supplement and how much should i take after a workout?
4. Lastly, I'm wondering if my current workout schedule is okay. I work out my arms monday, wednesday, and friday. My legs on tuesday, and thursday. rest days saturday and sunday but i am only going to do HIIT on my rest days for 10-15 minutes. Also before working out, I ALWAYS warm up with 5 mins of cardio then do 15 minutes of intense cardio where my heart rate stays from 160-190 beats/min on a resistance setting of 8 (20 being the highest) and my resting heart rate is around 79 beats/min so is that good enough to replace one of the 2-8 interval training videos a week or should i stick to your videos instead? and should i do the interval training after a muscle building workout or before it?
Thanks so much i do look forward to your reply and I am going to be extremely dedicated to getting rid of this belly fat and will send you before and after pics :)
March 14, 2013
1. everyday? If you could then it really would not be intense. start off with 3-4 days per week at 20+ minutes at a time
2. eat whatever as long as stay in the 1700
3. I use optimum nutrition whey but usually any brand will get the job done.
4. are you planning on doing that along with this 6 week plan? that may be too much
March 15, 2013
1. Alright so is 3 days for 20 mins at a time more effective than 4 days of 15 mins?
2. Okay thank you!
3. Thank you im goig to get the optimum nutrition gold standard
4. No, im going to combine both together because i cant do all of the workouts so im going to incorporate both into the 6 week plan and still follow the setup, just different excercises but ill keep the same intensity as your videos
Thanks so much!
March 15, 2013
1. not as effective it's just better to start off with 3 days before jumping to 4
March 16, 2013
Adrian, where can I find some of your older 56 day workout plans?
March 09, 2013
I don't have that plan anymore but the plan on this page is very similar to that older 56 day plan
March 10, 2013
I'm 5'8 between 180-190 pounds i have body but i still have that body fat that needs to go away so my abs and chest get more definition
February 26, 2013
Hey Adrian,
I am almost 17 and im a sophomore in highschool. im 5'11 255lbs. i guess im pretty strong my last max out were 285 lb bench press 220 lb power clean and 475 plb squat. strength wise i make gains with football workouts that i have every week. and i also have baseball practice every day. so i guess my question is that when i do go work out at night to get extra work, what should i be doing, cordio and lifting wise, to reach my goal of wanting to be slimmed down and ripped up for the beach this summer and i want to get into better shape for sports ( i play football, baseball, ans i wrestle). because honestly i am a really good athlete i just dont look that way in a jersey if you know what i mean. thanks for the help!!!!!!!
February 25, 2013
are you able to follow the plan on this page? because that is what you need to get the body you want
February 25, 2013
I'm not really skinny and not really fat (5'6''-5'7'', 150-155 lbs.) Really like this routine but is it ok for me?? Or should I go for the "How to gain muscle mass" workout?? Appreciate your website and info on it. Great site!
February 21, 2013
I'm currently in a situation where I won't be able to have access to a gym for a few months or so. Would the muscle without weights plan be a good substitute for the mass plan??
February 22, 2013
2 months
February 22, 2013
Just make sure that as you get stronger that you try to ass weight to your bodyweight exercises by wearing a bookbag packed with weight for example while doing push ups
February 23, 2013
Thanks! I got my hands on a weighted vest so I'm good to go!
February 27, 2013
Hey Adrian, at what times during the day should I do the this plan? And if I do it 2 times a day, should I do it morning and evening?
February 15, 2013
hey adrian is there any alternate for pull up as i have no pull up bar for 50 push up and pull up challenge . if it is dumbells then it is very helpful .
February 13, 2013
not really but you do pull-ups off of any stationary bar (like a tree branch or playground equipment)
February 13, 2013
Hey there Adrian,
I've been browsing your site for a week or so now, and I've got to say it's brilliant! So thank you for all the free information first of all.
I'm 5'11-6' and just over 250lb's, and my goal is to tone up and lose weight, but (and I know this sounds weird), but I don't want massively huge muscles, just nice looking, toned muscles. Would the 6 week program on this page do that for me?
I have dumbbells, a stationary bike that doubles as a rowing machine, and am thinking of getting a barbell too. Would those pieces of equipment allow me to do most of the exercises above? Or would I need to substitute some workouts?
Thanks for the help!
February 06, 2013
yes, the plan on this page is exactly what you need to get the body you want and the equipment you have will be enough to get you started although you may need to jn a gym as you get stronger
February 06, 2013
Thank you very much for the reply. That is good to know, and I definitely plan to follow the 6 week program as you have laid out.
In terms of the exercises I don't have the equipment for, would I simply swap them for one of the other workouts from that category/group and it would have the same effect overall?
Thanks again.
February 07, 2013
yes, I've included a variety of workouts in each section to help to be able to do at least one workout from each section regardless of what equipment you have
February 07, 2013
Brilliant, thanks again. I'm planning to take the before and after pictures, and hopefully make an appearance on the successes page after following your 6 week program.
Wish me luck!
Thanks Adrian
February 07, 2013
hey Adrian im 5'8 and weigh about 145 pounds and trying to gain some muscle ive been working out for probably 4 months and I usually go every other day starting with cable curls then I do 4 sets of 12 of skull crushers with 40 seconds in between them after those are done I do 5 pull ups with 10 push ups followed immediately then wait 60 seconds and do it again I do 5 sets of that. I want to do some other exercises to build my upper body any suggestions?
January 24, 2013
I have a question.I have body fat,but i dont want to lose weight ,i just want to lose that ugly fat and build muscle.Should I do only workouts for losing fat like cardio,or should i do exercise for building muscle and lose my fat that way,or should i combine them,and do 3 times per week cardio,and 3 times per week muscle building workouts? Thank you,and please reply...
January 08, 2013
Sledgehammer Workout
Tire Flip workout
50/50 Push-up / Pull-up Challenge
