Want to take your physique to the next level? Perhaps you’ve been working hard on a diet and fitness program and have seen some good results. You hit the gym four to five days a week and have completely eliminated all the sugar from your diet. Hard as it was, you can now say you are sugar-free.
But yet, you know that your progress is only mediocre. There’s a big part of you that feels like you could be seeing more if you just need a few of the ‘secret’ tips that those who achieve shredded status know.
Want to learn what those tips are? Get ready because you are about to learn the 10 tips that will take your body from good to great.
Implement these and you can expect fast results to follow.
Of all the things that matter most when it comes to getting shredded, your calorie deficit tops the list. One of the biggest problems people experience as they go about their weight loss goals is simply not being in the calorie deficit they think they are.
Ask yourself this, do you know exactly how many calories you are taking in each day? If you don’t, that needs to change.
You should be double-checking, if not triple checking, your calorie intake. It’s absolutely critical for your success.
And after you’ve checked your calorie intake and it all lines up properly, make sure that you are actually measuring your food properly. Some people make the mistake of not measuring their food accurately and as such, think they are taking in a certain level of calories but in reality, the truth is far different.
You need to not only be correct with your calorie planning, but also with measuring your food before you eat it.
The second secret to achieving shredded status is to ramp up your compound lifts. By now you may be following a weight lifting program, which is great, but to truly get lean, it may not be enough.
You need to be putting as much focus as you can on the key compound lifts that make up your program plan. This means focusing on deadlifts, squats, bench press, shoulder press, bent over rows, and pull-ups.
These are the exercises that will help you burn as many calories as possible each and every second you spend doing them, as well as burn the most calories after they are performed as well. Always keep in mind that with weight lifting, it isn’t just about how many calories you burn during the exercise, but how much of a metabolic rate increase you get as well.
This is the powerful thing about weight lifting workouts – the calorie burn doesn’t stop when you step out of the gym.
An example full body workout that will have you torching calories for hours after the workout is completed will be as follows:
Squats – 3 sets of 6 reps Bench Press – 3 sets of 6 reps Bent Over Rows – 3 sets of 6 reps Shoulder Press – 3 sets of 8-10 reps Pull-Ups – 3 sets of 8-10 reps Walking Lunges – 3 sets of 12 reps/leg
Once you have all of these moves into your workout routine, you really won’t need to be adding much more in terms of isolation exercises as all the smaller muscles will already be worked during those compound movements.
The third thing you must do if you want to reach ripped status is to start making sleep a top priority. Many people underestimate just how much influence sleep can have on their overall level of fat burning throughout the day.
If you aren’t sleeping enough, you’ll experience a slower resting metabolic rate, more food cravings, increased levels of insulin sensitivity (meaning a greater risk for fat gain), and you won’t have the energy you need to put in those intense workout sessions.
As you can see, this hardly spells good news for fat burning.
When you do sleep, you’ll have more control over your hunger level, you’ll have more energy (which likely means a higher calorie burn due to more physical activity!), and your body will also maintain a healthier hormonal environment that supports the process of fat loss.
When you are short on sleep, a hormone called cortisol will go up in your body and this hormone can cause your body to be more prone to storing excess fat, especially in the abdominal region. Studies that those who are chronically deprived of sleep often have higher BMI’s than those who don’t.
The first step in getting shredded is to make sure that you are cutting out all the excess sugar that you are eating. But once that’s done, you need to go one step further. To really see optimal results, you’ll also want to consider carbohydrate cycle.
Any time you cut your carbohydrate intake back too hard for too long, your metabolic rate is going to suffer. This is sadly what causes most people to hit that dreaded plateau in their diet plan.
Carbohydrate cycling however helps you avoid this. By instead keeping your carbohydrates very low on some days (to maximize the rate of fat burning you experience) and then bringing them up higher on other days, you’ll essentially trick your body into thinking it’s not dieting, thus your resting metabolic rate will not decrease nearly as dramatically.
This is all thanks to the fact that carbohydrates play a significant role in the production of a hormone called leptin, which regulates resting metabolic rates.
By having those high carb days in there, not only do you make your diet easier to follow and give yourself the energy you need for the workout session, but you also ensure that you are keeping your metabolic rate optimized for superior fat loss.
As you near shredded status, you’ll want every metabolic boost you can get, so don’t take this for granted.
It’s also essential that you focus on getting in the good fats as you go about your diet plan. This is sadly another place where many people fall short. They believe that since they are trying to lose fat, they should stop eating fat.
Not so. The right fats actually help promote better fat loss as they can stabilize your blood glucose levels and help provide a long-term source of fuel.
In addition to that, the omega-3 fatty acids in particular are an excellent source of fat that will help to increase insulin sensitivity levels, which means you’ll be less prone to converting the carbohydrates you do eat into body fat.
While fats are very calorie dense and you need to be sure that you aren’t overdoing them (or your calorie intake will skyrocket), at the same time, you do need to ensure that you are getting them in.
Think you need to kick your morning coffee habit if you hope to see optimal rates of fat burning? This isn’t necessarily the case. If you go in for a coffee full of cream, sugar, and other add-ins, then yes, that won’t help you get any leaner.
But, if it’s black coffee you’re taking, this can actually help your fat loss progress. This is thanks to the caffeine that coffee contains.
First, the caffeine can help to blunt your hunger. You may notice that when you have that morning cup of coffee, you aren’t as hungry as you are on days you don’t consume it.
Second, the caffeine will also help to elevate your resting metabolic rate as well. While you may not burn off hundreds of calories more each day by adding coffee into the picture, you could burn an added 100 calories or so per day thanks to the addition of caffeine and over the course of the month, this will all add up.
Caffeine will also help with the release of fatty acids from within the fat cell, which can then be used as a fuel source. This helps move the entire fat burning process along.
Finally, as you likely already know, that morning cup of coffee can also be a great way to jumpstart your energy levels, which can then lead to more intense workout sessions.
The more intense your workout sessions are, the better your fat burning will be as well.
Just one caveat on caffeine: take it before mid-afternoon. If you take it after that point you’ll typically find that it means you have a harder time sleeping at night, which then means less sleep. As we noted above, sleep is one of the primary factors that determines how fast your fat loss moves along, so not something you can afford to sacrifice.
Also do be aware that too much caffeine can wear your body out and make you more prone to issues related to burnout.
Just as important as it is for you to get your workouts in, when trying to get ripped, you also want to ensure that you are taking time out for rest days as well. If you are exercising too hard too often, your body will also secrete far too much cortisol, which again, increases the chances of fat accumulation in the abdominal region.
Insufficient time for recovery can also lead to overtraining, where you’ll never be giving 110% effort. Instead, you’ll be trying to ‘get through’ your workout sessions, often just going through the motions to say you did it. At this point, your body will be too tired to do much else, which in the long run, will not lead to the progress you are hoping for.
You should aim to have at least one day off for complete rest and recovery each week, if not two days off depending on your own exercise tolerance capacity.
When it comes to your cardio training, don’t try and do without HIIT. High intensity interval training is the fastest way to get ripped in a hurry without risking losing your lean muscle mass tissue.
Case in point: check out a sprinter’s body versus a marathon runner’s body. The sprinter is strong, muscular, and lean. The sprinter, on the other hand, may be thin, but they are rarely muscular and some aren’t even that lean.
When you add interval training to your workout routine, you’ll not only burn a good amount of calories while you are doing the cardio training, but you’ll continue to burn calories for hours afterward. In some cases, up to 48 hours post-training.
This can really increase your overall daily calorie burn, thus helping encourage higher rates of fat loss. If you’ve ever wished that you could burn fat while you sleep, interval training is the fastest way to make that happen.
As silly as it may sound, meditation may also help with your fat burning efforts. Meditation can lower stress levels (which also decreases cortisol in the body), it can help facilitate a stronger immune system, which means faster recovery after each workout session, and most importantly, it can strengthen the area of your brain that’s associated with will power and not acting on impulse.
When you strengthen this region of your brain, often known as the dorsolateral prefrontal cortex, you’ll be better able to withhold going in for second helps of food when you don’t need it or giving into your cravings for ice cream.
Those who meditate on a regular basis will typically find they are able to stick to their diet plan better, despite the symptoms such as hunger and food cravings they are feeling.
It could just help give you that extra edge you need.
For real. Sometimes, eating what you truly want is the best thing. If you’ve been on a strict diet for longer than 4-6 weeks and are seeing good rates of fat loss results, add a cheat meal here and there.
Cheat meals not only provide you with the psychological relief of being able to eat something you truly desire, but they also help to jumpstart your metabolic rate as well.
This temporary influx of calories will help you send the strong signal to your body that it doesn’t need to slow down its resting metabolic rate and it’s safe to burn off energy at a normal pace. This over time can also help you avoid plateaus just like the carbohydrate cycling approach can.
So there you have the top 10 things you need to do to get shredded fast. Implement all ten and you will be well on your way to a leaner, firmer, and more muscular looking body.
Remember that the lower you go in your body fat levels, the slower progress does tend to be, so stay patient and keep yourself consistent. Results will come if you do.