How Much Cardio to Get Ripped & Shredded?
Getting ripped is one of the two most common goals men who workout have. Although the true definition of “ripped” is most-likely much more advanced than what most men are after, the idea of getting cut, defined, ripped or shredded is usually interchangeable. Either way though, how do you get ripped? Is it with lifting weights, dieting or with cardio? To be honest, it takes all three if you really want to get ripped.
In this article, we’re going to talk about the cardio aspect, and specifically about how much cardio to get ripped.
Although cardio has been getting a bit of a bad rap over the last few years, it’s certainly starting to make a comeback. Much of that is due to the fact that many are finding that their brief (although very intense) cardio workouts are not getting the results they want. Yes, you can get in good and even stay in good shape with some of the more popular trends such as the Tabata Protocol, muscle confusion workouts, CrossFit, etc. In the end though, you still need to have some aspect of good old fashioned steady state cardio.
Steady state cardio is great to implement because it significantly reduces the chance of losing muscle. If you are too aggressive with your cardio training it is possible to burn muscle. To be honest, you’re probably not going to burn a significant amount, but it’s possible you could burn some. When your goal is to get ripped, burning muscle is obviously something you’ll want to avoid.
How Much Cardio to Get Ripped?
So now that we know it’s going to take some higher intensity cardio workouts as well as lower intensity cardio workouts to get ripped, let’s see just how much.
In Visual Impact Cardio, the latest and greatest cardio workout to hit mainstream, the author Rusty Moore suggest 4-5 days a week. Sounds like a lot, I know. What is nice though is that it is not 5 days a week for an hour or more. In fact, it’s about half that.
To make a long story short, the beta tester for Visual Impact Cardio dropped 19lbs and got to pretty ripped at 7% body fat in 8 weeks.
For starters, try 30 minutes per day Monday, Tuesday, Thursday and Friday while taking Wednesday off. Do 30-35 minutes for the first two days and then 40-45 minutes for the last two days. The cardio workout workout for the week would look like this:
- Monday – 30 minutes
- Tuesday – 30 minutes
- Wednesday – Off
- Thursday – 30 minutes
- Friday – 30 minutes
- Saturday – Off
- Sunday – Off
This should be a sufficient amount of cardio to get ripped, but if you are finding that you are not seeing results after a week or two then you can bump up the numbers.
Instead of bumping up the duration of the workout though, try to increase the intensity. For example, if you were giving it 80% of your maximum effort for a 30 minute time frame, bump that up to 90%. Still only workout for 30-35 and 40-45 minutes.
Now, this is a good strategy for getting ripped with cardio, but if you are serious about getting ripped in as short of time as possible then you should definitely give Visual Impact Cardio a try. Yes, it does use a similar setup as mentioned above, but MUCH more precise. In fact, before you even begin the workout you have to go though a week of testing to define your lactate threshold and then your workouts will be based off of that. This really is the best cardio to get ripped. In addition to basing your cardio workouts off of your personal numbers, Moore also introduces lactate threshold intervals as well as high intensity intervals.
- How To Do Interval Training On A Treadmill
- How Much Cardio To Lose Weight Naturally
- Official Visual Impact Muscle Building Review