So you want to know how you can get a ripped body? How to get shredded is a goal that I bet 99% of guys have had at some point in their life. Let’s be honest – it looks awesome! You aren’t working out and busting your butt in the gym to NOT have your muscles pop though your skin like a Superhero.
This article is going to discuss 5 tips to get shredded, and reach around 8% body-fat. If you want to get shredded you are going to need to be between 8-10% body-fat.
Most importantly I encourage you guys to take action on these tips and start implementing them into your life as soon as humanly possible. Fortune favors the bold action takers – so don’t sit back and read this article as entertainment. Apply this knowledge today!
Some of these tips are from my Youtube Video – “Ripped 8% Body Fat – 7 Cheatcodes to get from 12% to 8% BodyFat”
I encourage you to check out the video after reading this article if you haven’t seen it already! (Some people say I lost it in the middle of filming and even broke down into a Komodo Dragon impression.)
I don’t want to start off with all this mental stuff, but after thinking about it I think its the most important factor and here is why. If you want to get shredded and look like your favorite Instagram fitness model its not going to be a 1-2 week process. Chances are even if you are at about 14% body-fat currently you are going to have to shred for anywhere from 8-12 weeks.
This may not seem like a long period of time to you right now, but that’s 60-90 straight days of shredding and staying on point with your nutrition and workouts.
In order to have those 60-90 days go by successfully – you need to love the journey. You should wake up and tell yourself that you love getting 1% more shredded everyday, and you can’t wait to crush your workout and eat clean again.
If you don’t have this level of enthusiasm you are going to lose momentum half way through. It takes not only consistency to get shredded, but tons of enthusiasm about the process!
Follow Alpha Lion on instagram @Alpha.Lion for some added daily motivation!
2. HIIT Cardio – 20 Sprints Per Week!
I’m a huge fan of HIIT Cardio and 50% of the workouts in the 8 Week Science Of Abs program that I created for fat loss are Ab Shredder/HIIT Cardio workouts.
The reason is simple. HIIT Cardio has been proven time and time again to be the most effective fat loss cardio on the planet. Your body can have a boosted metabolism and burn fat for up to 24 hours post exercise.
Another huge bonus is that HIIT boosts your testosterone and HGH hormone levels.
Don’t believe me? Check our all the amazing research Here, Here, and Here!
The simplest thing you can do if your not on the Science Of Abs Program is run 20 sprints per week for 10-15 second intervals. This means you are sprinting for 10-15 seconds, then resting for about 30-40 seconds.
Do 20 total sprints per week and your metabolism will be increased all week long.
3. Compound Confusion
If you are trying to get shredded you need to be blasting the compound exercises with intensity. This means that doing your normal and boring routine of hitting a set of 6-10 and resting for 5 minutes between sets to chat with your friend about your tinder date and fantasy football is no longer an option.
If you want to get shredded you need to find ways to make your compound exercises more intense.
Here are a few of my favorite ways to add intensity techniques to my weight training workouts. If you are curious – I recommend a push/pull/split 2x per week for fastest results.
Shorten Rest Times Between Sets: Go until failure and shorten your rest times between sets to 60 seconds for an insane intensity technique!
Drop-sets: Pretty self explanatory. Drop the weight for 3-4 total drop sets. Stay within the 8-12 rep range for all the drop sets.
Pre Fatigue: Pre fatigue means that you are going into your compound set a little bit fatigued from a shaper, and this adds a ton of shock and overload to your muscles. For example – instead of bench pressing fresh you do a set of push ups to purposely weaken the muscle group.
4. Count Your Protein + Fiber
Figuring out how many calories you need to consume to get shredded is a topic for another article, but if you aren’t in the mood to count your calories everyday at the bare minimum I recommend you count your protein + Fiber intake.
The 2 best sources of “shredding fuel” are going to be low fat and high protein foods, and high fiber foods. Aim to eat at least 1 gram of protein per lb. of bodyweight and get in at least 0.25 grams of fiber per lb. of bodyweight for maximum shredding results.
Protein is the most thermogenic macronutrient, and fiber will keep you full and keep those insulin levels nice and low.
My favorite shredding protein sources are grilled chicken breast, liquid egg whites, white fish, 99% fat free ground turkey and 95% lean organic grass fed beef.
If you want a complete list of foods to eat to lose belly fat and get shredded I put together a Youtube Video on the top 10 sources of protein, carbs, and healthy fats.
My favorite high fiber foods on a shredding diet are chia seeds, hemp seeds, any type of vegetable, blueberries, steel cut oats, quinoa, lentils, almonds, and Avocado.
If you are 200 lbs. consume about 200 grams of protein, 60 grams of fiber, and try to limit carbs to all times of the day except for post workout. This is the easiest way to get ripped without counting calories.
5. Flexible Fasting
Its important to understand that the core of how to get shredded is being in a caloric deficit while not reducing training intensity. I believe the easiest way to achieve this and have high energy levels is to avoid food for as long as possible when first waking.
You will be shocked how much more energy you have by not eating a big breakfast, and saving your calories for later in the day.
Instead of doing intermittent fasting, I recommend a strategy called “flexible fasting” – where you simply don’t eat for the first 3-5 hours of the day.
The “flexible” part of the diet comes as you will reward yourself and eat whatever carb foods you are craving Post Workout. Just make sure to limit this and not have it dip above 500 total calories.
Whatever your most important work of the day is, do that 1st thing in the morning without eating breakfast before. You will not only notice a difference in how shredded you get, but also how much more your brain can focus.
Try it out for a few days and you will be hooked. Acceptable things to drink during your “flexible fasting” interval is coffee, pre workout and bcaa (with no added sugar), water, carbonated water(with no added sugar), and tea.
If you try some Alpha Shredder while you are flexible fasting you will also be able to increase your fat burning ability during this fasting period!
Hope you enjoyed the 5 tips and please make sure to give us a follow on Instagram @Alpha.Lion.
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