💪 The Best Way to Burn Calories in 30 Minutes

Welcome to The Ripped Report, where we certainly won't judge you for ordering double chicken. Wouldn't even think of it.

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When it's time to get lean, diet is King, Queen, Jack, and Ace. But activity specifically targeted to burn calories has its place, too. That's why we took a deep, scientific dive into the most effective methods to burn calories in 30 minutes.

At the absolute opposite end of the spectrum, could cheat meals actually fit into bodybuilding prep? It's not as crazy as it sounds (perhaps). Bikini Olympia Champ Jennifer Dorie discusses how "treat meals" fit into her competition prep — with lessons for all of us.

Also, is "old man/old woman" strength actually...a thing? We pull back the curtain on muscle maturity.

CARDIO AND CONDITIONING

The Best Way to Burn Calories?

Look, you could burn tons of calories by insanely walking up and down flights of stairs all day until you eventually collapse at some point. That would not be a practical and safe option, though.

You could also perform a combination of ground-based, bodyweight-only exercises; running; and chin-ups for hours upon hours until you literally exhaust your energy supplies. But who has the time for that? Not many, and it’s not recommended unless you’re a psychotic fanatic and financially able to devote valuable time to it.

So...what's the best reasonable way to burn max calories in 30 minutes? We break down your options.

NUTRITION

Jennifer Dorie's "Treat Meal" Prep

Treat yo' self, but don't cheat yo' self.

It's true, prep is different for different athletes. Reigning Bikini Olympia champion Jennifer Dorie has prepped without cheat meals for 15 to 16 weeks and she's prepped with cheat meals every week or biweekly until right before a contest. She's also done preps where her cheat meals stop at the halfway point. That variance depends on her starting point and how her body responds to cheat meals.

In a video published on her YouTube page on Sept. 30, 2022, Dorie delved into how she structures cheat meals into her prep and how and why they can be valuable tools for building a physique. Check it out below.

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MUSCLE SCIENCE

What Is Muscle Maturity, Anyway?

Bodybuilding is a rich and storied sport. Since its earliest days, athletes have been borderline obsessed with the pursuit of the perfect physique. That century-spanning pursuit has created more than a few popular ideas that, upon inspection, may or may not stand up to scrutiny.

You may have heard of muscle maturity before but have never really taken the time to dissect what it actually means. It’s one of those things that makes perfect sense at a glance but can be more confusing the longer you think about it.

Let's bust (or confirm) some "bro science," shall we?

THE DROPSET

Lat Spread Incoming

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• We've got everything you need to know about the 2022 Legion Sports Fest Bodybuilding Show.

• What if you had to prioritize ONE movement for bigger legs? Pro bodybuilder Hunter Labrada has some thoughts!