How To Get Shredded

7 Secrets of the Pros

Do you want to know how to get shredded like the guys on magazine covers?

Well, I’m going to be direct – you’re not going to get there by following the advice in those magazines. Or by shelling out cash for the fat burning supplements they promote.

Instead, you need a no B.S. plan. One that professional fitness athletes actually use.

In this article I’m going to share the 7 steps to get shredded.

how to get shredded

Myths About How To Get Shredded

First off, despite what weight loss advertisers want you to believe, there is no quick fix to fat burning.

— There is no “simple trick”
— No sensational superfood you’ve never heard of
— There is no “miracle pill”
— No supplement will make you lose 20 lbs of fat in a month

The secret is there is no secret. Before you go scrambling for the back button, hear me out!

Facts About Getting Shredded

I mean, if all it took was popping a pill, everyone would look like a cover model, right?

But just because getting shredded doesn’t happen with a single magic bullet, doesn’t mean it’s hard.

In reality, you get shredded by doing several simple things consistently.

So how exactly do you get shredded? And what are those 7 simple things?

7 Steps of How to Get Shredded

Step 1: Count Calories & Macros

There’s an old saying that I learned during my engineering career:

“If you can’t measure it, you can’t improve it.” – Peter Drucker

While this usually applies to business, it’s also true for nutrition. When you don’t know how much energy you put in your body, there’s no way you can consistently hit a caloric deficit.

How to Find Your Ideal Calorie Deficit

For example, you wouldn’t expect to get rich without knowing how much money goes in and out of your bank account. So why would you expect to get shredded without knowing how many calories go in and out of your body?

With that in mind, you don’t need to meticulously track every calorie or gram. Just as you don’t count every penny.

But you should have a good estimate. Because being off by even 200 calories could be the difference between losing fat and staying the same.

how to get shredded counting macros

How to Count Macros For Fat Loss

Many people don’t make it past this step because they loathe the idea of counting calories. But with a free app like MyFitnessPal it only takes a few minutes a day.

Still, I understand that even a few minutes a day adds up to 18 hours a year. So I offer custom plans with no calorie counting required.

See Plans With No Calorie Counting

Step 2: Make Smart Food Choices

You may have heard the saying, “You can’t out train a bad diet.”  In other words, you’re not gonna get shredded scarfing McDonald’s on the reg.

That should be common sense, but you’d be surprised how many people don’t make it past this step. There’s a time and place for cheat meals or even cheat days.

But, to get peeled to the bone you need to consistently eat healthy whole foods. Click below to get the free grocery list.

how to get shredded grocery list

Step 3: Give Your Metabolism a Boost

Many people are familiar with the concept of calories in vs calories out. And that you must burn more calories than you consume to burn fat.

But it’s not that simple because your body constantly adapts. When you change inputs like calories, your body changes outputs like metabolic rate in order to maintain homeostasis.

Put simply, your metabolism decreases on a calorie restricted diet. Moreover, muscles break down since they are the most metabolically expensive.

But fear not! With a strategic high-calorie day, or refeed, we can prevent this drop in metabolism.

Before you start salivating over a stack of Big Macs, it’s not the same as a cheat day! A refeed is not an excuse for gluttony.

how to get shredded refeed day

Step 4: Lift Heavy Weights

Pound for pound, muscle requires more energy to sustain than fat. Which means it helps you burn more calories.

Therefore, it makes sense to do everything possible to keep muscle mass while burning fat!

For that reason, lifting weights is an essential part of getting shredded. But too often people want to use light weight and high reps to get shredded. That’s the wrong approach!

Instead, you need to overload your muscles so your body responds to the stress. And that requires heavy weights and high intensity.

My Plateau Busting Progressive Overload Program

Step 5: Do a Little Cardio

Like most sane people, I avoid long bouts of tedious cardio. But cardio does have its place in getting shredded. Because it increases calorie expenditure, thereby increasing fat loss.

Fortunately, you don’t have to go overboard with excruciatingly long sessions of cardio to get results. You can burn more fat in less time with HIIT (high-intensity interval training).

how to get shredded with HIIT

In addition, you can use fasted cardio to burn more calories from fat. Which means you can burn fat with less effort.

Click the graph below to learn about how fasted cardio can burn fat faster.

how to get shredded with fasted cardio

Step 6: Use Proven Fat Burning Supplements

As I stated in the introduction, there is no wonder pill or fancy new supplement that will get you shredded. That being said, there are some supplements proven to accelerate fat loss.

Just don’t expect them to do all the work for you! Some of the most established fat burning supplements are caffeine, MCT’s, and CLA.

CLA: Conjugated Linoleic Acid for Fat Loss

Step 7: Be Patient & Stay Motivated

Finally, the last step in how to get shredded is patience and motivation. Because it can take 4 months or more to get superhero shredded.

In order to sustain your diet and exercise plan for that long, you need to be driven from within.

Most people think of motivation from outside sources. Like from a coach or people giving you compliments. But that only gets you so far.

Instead, you must have motivation that comes from within. Along with a clear vision of your goal. Then prioritize your goal in order to influence daily decisions.

5 Keys To Get Motivated To Workout & Win At Life

I Know How To Get Shredded

Now you might be wondering if that’s really how to get shredded. Or if I’m just full of it.

Over the last 20 years I’ve read countless articles and studies. And I’ve worked with some of the top fitness athletes in the US. So I’ve seen how this stuff works in real life.

But don’t take my word for it, here’s my transformation from swole to shredded:

Get Your Personalized Shredding Meal Plan

I provide you with a goal specific meal plan designed to fit your body type and your schedule.

  • Personalized meals that fit your calories & macros

  • Mobile grocery list makes shopping easy

  • Built in refeed days to boost metabolism

  • Optional customized workout routines

  • Mindset & motivation to keep you on track

See The Shredding Meal Plan

About the Author

Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach

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