Do you want to burn body fat, build muscle mass, or perhaps both?
No matter the case, when you see those lean, toned, ripped people in fitness magazines or at the gym, you probably wonder how the heck they make it happen.
I was in a similar situation for years, but now I know…
What is the Secret to Get Shredded?
The secret to getting shredded lies in a disciplined workout routine, along with a healthy diet, maintaining a calorie deficit for fat loss, and the right nutrition for muscle growth. Regardless of your current body composition, consistency is key.
My name is Shai Walker. I'm a certified personal trainer, and in this blog post, I'll take you from the kitchen table to the gym and the effective supplements.
You'll learn what it takes to lose weight, build lean muscle, and maintain it year round. Once you're done here, get started and keep reminding yourself what Alan Maiccon said:
“Be Stronger Than Your Excuses”
Let's get straight into it with what many see as the most difficult part…fixing your eating habits.
What to Eat to Get a Shredded Body?
To achieve a shredded body, focus on a diet rich in lean proteins, healthy fats, and adequate carb intake to maintain energy levels. Once you create new eating habits, stick to them and adjust your daily intake based on your fitness goals.
Most folks, myself included, have developed a taste for certain types of foods that we know are bad.
If you want to get shredded, now is the time to learn how to eat healthy. As I discuss in my article on exercise vs diet for fat loss, workouts alone are NOT a sustainable way to keep you in a calorie deficit.
Talking to people in the gym for years…I can tell you that most overestimate how many calories they burn and underestimate how many they consume during the day.
The reality is that we hardly burn more than 300-400 calories per workout, which means all it takes is a small snack to wipe out what you've torched. On top of that, there are many other reasons for gaining weight instead of losing fat if all you do is exercise.
The real ticket to sustainable fat loss and a shredded body is combining your workout with a proper diet to keep you in a small calorie deficit.
Why Small Calorie Deficit is Better?
A small calorie deficit is better as it helps to keep energy levels high and workout performance strong. Most importantly, it leads to a gradual decrease in body fat, which is healthy and much more likely to stick in the long term.
Reducing caloric intake by too much will cause your workout performance to suffer due to a lack of fuel. The fat burning process is activated when your body starts to use stored fat for energy. But not taking in enough calories will cause your body to go into starvation mode and hold onto fat.
When I train people who aim to lose more body fat and build lean body mass (get shredded), I teach them some tricks that bodybuilders do during the cutting phase and recommend a regimented eating schedule for better calorie control.
You can use a goal weight calculator to know exactly how many calories are required per day, as well as what to eat and when. It can also determine your macros based on age, weight, height, physical activity, and goals.
If you don't want to bother counting calories or prefer to do the math yourself, the general guidelines for optimal weight loss are:
» 50% lean protein
» 40% healthy fats
» 10% complex carbs
And here is my sample diet, which you can adjust as needed.
BREAKFAST – 8 oz. black coffee, 3 scrambled eggs, 2 cups unsweetened, cooked oatmeal with cinnamon.
LUNCH – 3 oz. grilled salmon and a large raw salad with 2 tbsp. olive oil and vinegar, 2 cups sweet or baked potato.
SNACK – meal-replacement shake with 50g protein, 25g carbs, and 5g fat.
POST WORKOUT – 25g whey protein, 1 banana.
DINNER – 6 oz. baked chicken breast, 3 cups cooked jasmine rice or potato, 1 cup steamed broccoli.
DESSERT – 5 oz unsweetened chocolate almond milk, 1 scoop of casein protein (to make chocolate pudding).
What Type of Training Gets You Shredded?
To get shredded, focus on a combination of weight training and high-intensity interval training (HIIT). Lifting weights helps build lean muscle mass, while HIIT burns body fat and enhances overall body composition.
Both will boost your metabolism and keep it in high gear for hours.
Strength Training Program
You can either implement primal workouts that involve compound movements, or if you like to train with weights and feel at home in the gym, I suggest trying this routine:
Upper Body Workout
» Bench Press: 4 sets of 8-10 reps
» Bent Over Rows: 4 sets of 8-10 reps
» Shoulder Press: 3 sets of 10-12 reps
» Bicep Curls: 3 sets of 10-12 reps
» Tricep Dips: 3 sets of 10-12 reps
Lower Body Workout
» Squats: 4 sets of 8-10 reps
» Deadlifts: 4 sets of 8-10 reps
» Leg Press: 3 sets of 10-12 reps
» Calf Raises: 3 sets of 12-15 reps
» Lunges: 3 sets of 10-12 reps per leg
HIIT Routine for Shredding
HIIT involves short bursts of intense exercise followed by brief recovery periods. This method is effective for burning body fat and improving cardiovascular fitness in a shorter time than traditional cardio exercises.
Here is a good 20-minute HIIT session:
Start by warming up with 5 minutes of light jogging.
Then, repeat the following exercises for 30 seconds each with 15 seconds rest in between:
» Burpees
» Jump Squats
» Mountain Climbers
» High Knees
» Push-Ups
Once you're done, cool down with 5 minutes of stretching.
Is Cardio Necessary for Shredding?
No, doing cardio is not necessary for getting a shredded body. However, if you can't cut enough calories from your diet and/or high-intensity interval training (HIIT) is too hard, you can add cardio to your exercise routine to achieve a caloric deficit.
If you ask me, the 5 most effective types of cardio for burning fat are:
1. Incline Walking
2. Stair Climber
3. Rowing
4. Jumping Rope
5. Swimming
How to Get Shredded Quickly?
We already discussed what it takes to get a shredded body, but I know many of you want to get there fast. While there are plenty of OTC supplements to amplify your efforts, I'd advise you to stay away from those advertised as “weight loss magic pills.”
Nothing wrong with taking something to suppress your appetite, protein to help with muscle building, or creatine to increase lean muscle mass. However, like reducing your calorie intake too much, the strongest fat burners will do more harm than good in the long term.
Not only for your body weight but for your overall health.
That said, if you want something that will increase the thermogenesis process in your body, research high-quality supplements. To give you a hint, look for those containing Garcinia Cambogia, Catechins from Green Tea Extract, Juniper Berry, and other key fat burning ingredients used in moderate dosage.
For those familiar with the concept of supplement stacking, you can get everything you need to boost performance and recovery, retain lean muscle mass, and shred body fat in the Ultimate Weight Loss Stack from BELDT Labs.
How to Stay Shredded Year Round?
To stay shredded year-round, maintain a consistent workout routine, monitor your diet closely, prioritize recovery, and reduce stress and your bad habits to the minimum. Let me elaborate by giving you a few valuable tips based on what I've learned over the last decade.
Track Your Macros
Tracking your macronutrients (proteins, carbs, and fats) ensures you're fueling your body correctly to maintain muscle mass and low body fat. By keeping a close eye on your intake, you can make the necessary adjustments to sustain a shredded physique.
Flexible Dieting
Flexible dieting allows occasional indulgences (think cheat meals), making it easier to stick to a long-term nutrition plan. By not feeling deprived, you're more likely to maintain a balanced diet without the risk of weight gain.
Winter Physical Activities
Engaging in winter physical activities like skiing, snowboarding, or even brisk walking will help you stay active and burn calories during colder months. These activities keep you fit and add variety to your workout routine, making it more fun.
Stay Hydrated
Staying hydrated is essential for overall health, muscle function, and reducing bloating. Drinking enough water helps your body perform optimally and digest properly. For me personally, it even curbs unnecessary snacking by keeping me feeling full.
Reduce Stress
Chronic stress can lead to weight gain and muscle loss due to elevated cortisol levels. Incorporating stress-reducing practices like meditation, yoga, or even simple breathing exercises can help maintain your mental and physical health, contributing to a leaner physique.
Avoid Alcohol and Sweets
Minimizing alcohol and sweets can significantly reduce your caloric intake and help you maintain a lean body. We all love to treat ourselves, but such treats contain empty calories and can lead to fat gain, making it harder to stay shredded year-round.
