Getting shredded, or leaning out, isn’t the easiest thing to do. To define it simply, you’re making sure that that you’re holding as much muscle mass as desired, whilst becoming as lean as you can manage.
Unlike bulking or losing weight, getting lean and shredded almost holds two goals and objectives, which can make things appear twice as difficult. Often, like with most things in the gym, getting lean can easily be over-complicated for reasoning that makes no sense.
Remember the necessities
Firstly, you need to enjoy what you’re doing! If using cardio equipment in the gym isn’t your thing, do something that you enjoy. Over time, you’ll be rewarded with better results if you’re interested in the exercises you’re engaged in. There are no boundaries to this one, join a yoga class or a tennis club if that’s your thing. Beer pong isn’t a
Sorry to disapoint, Beer pong isn’t a fitness activity I’m going to recomend to you.
You need to do more daily activities: For example, do you live within a 20 to 30-minute walk from work and, still, persist in driving to the office and back each day? Unless you work in the next big city, leave the car on the drive. It’s the same with taking elevators and lifts, start using the stairs. They’re all little, but effective health tips that you can get in throughout the day and they’ll benefit your cardiovascular health and help your conquest to become lean and shredded.
Be sure to track your progress: You can’t mindlessly eat food whilst you’ve got goals, so track your food intake using a notepad or an app, such as MyFitnessPal. Track your workouts in the same vein too – you don’t want to be losing any strength or ability, it’s not about that.
Finally, be goal-specific: What are you trying to achieve in the gym? If you’re wanting to get lean and shredded, then remember that’s your goal! Don’t keep on an excessive diet for bulking, you need to rotate your lifestyle around your goals.
Restricted and restrained fat loss
A big point here is there’s a big difference between restrictive and restrained fat loss. Don’t restrict foods that are bad or unhealthy as over the long term it will lead to excessive overeating. Binging on bad foods, you don’t need me to tell you, is going to give catastrophic effects.
My advice is to be more restrained, so don’t deprive yourself of the less micronutrient dense foods that everybody loves and enjoys. Eating unhealthy foods and snacks in a moderated and controlled way (be sensible) will lead to less stress, more positive outlook on your diet and long term success.
Don’t panic if you overeat
This is a big thing, not just for people leaning out but also those losing weight. I see people falling into a state of guilt after eating a bad meal or a dessert. People will run for hours on the treadmill until the calorie counter is equivalent to what was consumed the day before.
My tips are as follows:
1. Don’t punish yourself with cardio, just get back to your exercise routine as soon as you can!
2. Cut the ‘post cheat meal fast’ and get back to your healthy eating schedule as soon as you can.
3. If you’ve overindulged on a Friday, please don’t take the “I’ll get back on it come Monday” attitude. To put it into perspective; a weekend, excluding Friday night’s antics, is shy of 29% of your week.
Keep the Carbs
Remember that carbohydrates are your main source of energy. Yes, there’s a slight ‘love-hate relationship’ with carbs but they’re full of fibre, good for digestion and, as I’ve just mentioned, your primary macronutrient sourced and used for energy.
Meal’s don’t matter
Don’t let people say “you need X meals for bulking but X for losing weight”. Just make sure that you eat all your meals, all the calories and all the macronutrients you need.
As I have mentioned before, it doesn’t matter whether you break your calorie intake down into 3, 4, 5 or 6 meals, just be sure that you’re eating all the calories you need.
A trick of the trade is to be clever when you’re eating. Compare the calories and macronutrients between two similar products. You’ll notice little tricks, such as ditching an egg yolk out of a three-egged omelette will drastically reduce the calories and changing from regular to Greek yoghurt has a similar impact.
Like with anything else in the gym; be patient, this is going to take time. Unlike any other time, you have two goals – get lean and keep the bulk.