Are you looking to get shredded fast? If you want to lose fat and gain muscle, there are certain types of training, nutrition, and lifestyle changes you need to make.
Cardio, weights, and HIIT (high-intensity interval training) are all effective methods for getting shredded. In terms of nutrition, you need to focus on macronutrients (protein, carbs, and fat), micronutrients (vitamins and minerals), and supplements.
And finally, to get a little more oomph in your fat loss approach, you need to get enough sleep, manage stress levels, and allow your body to recover properly.
Lets get into it.
If you’re ready to make the necessary changes with how to get shredded, read on for more details.
The Different Types of Training That Get You Shredded.
Cardiovascular exercise is any type of aerobic physical activity that raises your heart rate. It is an important part of any fitness routine, as it helps to improve heart and lung health, increase endurance, and burn calories.
There are many different types of cardio exercises that can be effective for shredding, such as running, biking, swimming, elliptical training, rowing, and stair climbing.
However, your body type might work better on steady-state (low impact) exercise. This is simply powerwalking with a heart rate set for fat loss (roughly 130 bpm) the fitter you are, the greater the heart rate for fat loss will be.
To determine what is the best type of exercise to get shredded is to see a Personal Trainer and get a caliper fat test.
Your next step is to go hard out with HIIT for a week or two, then get another fat loss caliper test. Do the same again only using steady-state exercising and re-test again.
Whatever shows the best fat loss approach (without sacrificing muscle) is more than likely, the option you could stick with for the time being.
You can switch it up every so often to keep your body guessing.
1) Lifting Weights to Fast Track Getting Lean
Weightlifting is a great way to build muscle and lose fat. When trying to shred, aim for compound exercises that work multiple muscle groups at once.
These exercises will help you build lean muscle mass while burning calories and improving your strength. Some examples of compound exercises include squats, deadlifts, bench press, rows, and pull-ups.
2) HIIT Training to Lose Fat Fast
High-intensity interval training (HIIT) is a type of cardio that alternates between periods of high-intensity activity and periods of rest or low-intensity activity.
HIIT workouts are shorter than traditional cardio workouts but are more intense. They are an effective way to burn fat and improve cardiovascular fitness.
You’re getting close to learning all that’s required with how to get shredded so don’t give up now, keep going.
3) Choosing The Best Diet to Get Shredded
One of the most important areas to focus on with how to get shredded fast is you need to make sure your diet is on point.
That means eating the right balance of macronutrients – protein, carbs and fat.
Let me repeat myself – this is absolutely essential that your diet is followed.
Protein is essential for building and maintaining muscle mass, so you need to make sure you’re getting enough if you want to see results in the gym. The last thing you want to do is drop muscle. It’s a challenge in the first place to build it. With the incorrect guidance on macronutritient consumption, your whole shredding days can be short lived.
How much protein you need will depend on factors like your weight and activity level, but a good rule of thumb is to aim for 1.1 to 1.6g per pound of bodyweight. So if you weigh 180lbs, that would be 198-288g of protein per day.
Carbs are important too, as they’re your body’s main source of energy. You need them to fuel your workouts and help your muscles recover afterwards.
How many carbs you need will again depend on factors like your weight and activity level, but a good starting point is 2-3g per pound of bodyweight.
So if you weigh 180lbs, that would be 360-540g of carbs per day.
The experts at M.A.P have designed several Get Shredded Fast diet plans to follow. They have been expertly crafted by Nutritionists who have been shredded and won bodybuilding competitions before – they walk the walk and talk the talk!
Fat is also an essential part of a healthy diet, despite what some fad diets might have you believe. It’s important for hormone production, cell growth and absorbing vitamins from food (among other things). You should aim for 20-30% of your daily calories to come from fat, which works out at around 0.45-0.67g per pound of bodyweight if you’re following a 2000 calorie diet (so 90-135g for someone who weighs 180lbs).
4) Increasing Metabolism For Weight Loss
It is a common misconception that eating more frequently will cause weight gain.
In fact, the opposite is true. When you eat small meals more frequently, you keep your metabolism going and avoid spikes in insulin levels that can lead to fat storage.
You need to really focus hard on your metabolism to help you get shredded fast. Your metabolic rate tends to be determined but a few factors;
- Gender type
- BMI (Body Mass Index) or Muscle to Fat Ratio
- Fitness Level and Activity Level
To engage your metabolism, fire it up and get shredded fast is to increase your metabolism. There are a few things you can try.
The M.A.P Shredded Intermittent Fast Programs are designed to set that bad boy on fire – fast. But if you wanted to go at it alone, you could also try eating five or six small meals throughout the day instead of three large ones.
You could also fast track things and boost your metabolism with weight loss supplements designed specifically to enhance your fat loss. We recommend the brand option below.
Below are a few other things to consider.
Eat protein with every meal.
Protein is essential for building muscle, which in turn helps boost your metabolism. Aim to include protein at every meal, and choose lean sources such as chicken, fish, tofu, legumes, and eggs / egg whites.
If you would like to have your protein as complete meal replacements that are engineered for weight loss, have a bunch of fibre and are rish in protein, there are quite a few to choose from but M.A.P Nutritionists recommend USANA Active Nutrition Protein Shakes and Soylent
Incorporate Resistance Training Into Your Workouts.
While cardio exercises are great for burning calories, resistance training is key for building muscle mass.
The more muscle you have, the higher your resting metabolic rate (RMR) will be. The higher your RMR rate, the faster you burn fat.
Remember – muscle weight 2.5 times more than fat gram for gram so building muscle, not just for short term gains but forever, will improve your overall ability to stay leaner but also it improves bone density and lets face it, lean muscle on people looks damn hot!
Incorporate strength-training workouts into your routine 4 to 6 times per week.
Drink green tea.
Okay, the Japanese people host some of the oldest people on the planet. Green Tea has got to be the answer.
Okay – we’re not 100% on this but green tea is packed with antioxidants that have been shown to increase metabolism and fat burning. We like that!
For an extra boost, add a squeeze of lemon juice or a sprinkle of matcha powder to your cup of green tea.
Coffee not only gives you an energy boost, but it can also help increase your metabolism; and a side note, it helps moves your bowels along also.
However, the caffeine in coffee helps to break down body fat and make it available for use as energy by the body’s cells but we’re not talking Starbucks Venti Mocka here…we’re all about the Long Blacks or Americano. No sugar please!
5) Choose a Date and Spread the Word
Nothing speaks louder than accountability right! When you’re ready to commit to lifting the bar (pun intended) and get shredded, let people around you know. Tell the world.
Actually, best not to be a complete dickhead out this just in case you fall off the wagon and someone snaps you drinking a Venti Mocka while eating a custard slice at Starbucks.
If you’re one to lose momentum during programs, you can find how to keep highly motivated to lose weight on our latest article 7 Critical Steps to Keep Motivated To Lose Weight.
Choosing a start date helps you mentally set the challenge. It motivates you to kick off and get things going. What keeps you motivated is that you’ve told others about your objective.
So take a few photos, and get the word out there – then commit!
Getting Shredded in 8 Weeks
To get shredded in 8 weeks you 100% need to get started with the right diet plan. M.A.P has you sorted.
You need to make sure you’re getting enough sleep. Shoot for 7-8 hours per night. This will help your body recover from your workouts and reduce stress levels.
Stress can lead to increased cortisol levels, which can cause weight gain. To avoid this, make sure to manage your stress levels by incorporating things like meditation or yoga into your routine.
Recovery is important after intense workouts. Make sure to schedule in rest days and take advantage of things like foam rolling and massage therapy to help your body recover properly. Or just splash out and pay for a sports rub down every so often.
If you want to get shredded in the gym and lose fat while gaining muscle, you need to focus on three things:
training, nutrition, and lifestyle.
Cardio, weights, and HIIT are all great types of training that can help you get shredded. But be mindful not to overdo the HIIT without sufficient protein.
When it comes to nutrition, make sure you’re getting enough macronutrients and micronutrients, as well as taking supplements if needed.
Finally, lifestyle changes such as getting enough sleep, managing stress levels, and staying active outside the gym are crucial for seeing results.
So if you’re ready to get shredded, make sure you’re doing all of the above!