How to Get a Shredded Body: A Workout & Diet Plan
Key Takeaways
- Cutting or getting shredded is not just for bodybuilders. If you have a goal to get shredded but don’t know how, these tips can help.
- The time it takes to get shredded is determined by how much fat you have to lose, how much you need to gain, and your current habits. For those with less body fat, the time to get shredded will be less, and results can be seen in as little as 30 days.
- Changing your diet to eating clean, increasing protein, and drinking more water can reduce body fat and increase muscle mass.
- Building a get shredded workout plan will also help. Lifting heavier, being more thoughtful with cardio, and supplementing as needed can help fuel your muscles and aid in recovery.
Are you holding onto a few extra pounds that you’d love to get rid of? Want to know how to get shredded fast, like in 30 days or less?
Depending on how much you have to lose, you could see real results in just a month.
Today, we’re focusing on tips on how to get shredded naturally. By changing your diet and exercise, you can learn how to get that shredded body you’ve been wanting.
What’s the meaning of the term “get shredded?” When your goal is to get shredded, you want to lose body fat and increase muscle gains. This combo will allow your muscles to show better, giving you the appearance of a cut physique.
Not all these tips on how to get shredded will work for everyone. Before you begin, you need to assess where you are right now and what your goals are. How long you have before a big event or deadline for getting shredded will also factor in.
Those who have less body fat to lose may see results faster than others. The same goes for building muscle – those who already have some muscles may see gains faster than leaner body types.
Using some or all of these tips can help you get a more shredded physique, just in time for your goal date.
Evaluate your Diet
The first thing to do when figuring out how to get shredded is assessing your current diet. There are most likely changes you can make that will help you see some results fast.
When trying to get shredded, it starts at home and what you fuel your body with. There are several ways you can change your diet to help meet your goals.
Eat More Protein
While there are no dietary changes that are effective 100 percent of the time, this is one you should consider. Including more protein in your diet has been shown to be effective at reducing body fat and increasing lean body mass.
The recommended daily allowance for protein intake is 0.8 grams per kilometer of body weight. This amount can be increased by two times or more when combined with resistance exercise to achieve shredded status.
Evaluating the macronutrients in your diet and your exercise regimen may indicate higher protein needs. If you’re looking to get shredded fast, increasing your protein while reducing carbohydrates may help.
Increasing your protein will also help you stay fuller longer, which can curb cravings. There is another benefit to upping your protein.
Eat Fewer Calories
This tip is only advisable if you have fat to burn to get shredded.
Roughly 3500 calories equal one pound. A goal to lose a pound per week would mean decreasing your daily calories by 500. If you want to lose 2 pounds in a week, you’ll want to shave off 1,000 calories each day.
If you aren’t already doing so, now may be the time to start counting calories along with macros. This can give you an idea of what you’re consuming each day and where to cut back.
To provide long-lasting, sustainable results, be sure to understand:
Increasing your protein intake while decreasing carbs can help with fat loss. You’ll also have enough energy to keep your workouts going and reach your goal to get shredded. Maintain a healthy amount of fats, but be sure you’re eating the right kinds to help you meet your goals.
Clean up your Diet
Making adjustments to your diet could also include cleaning up what you eat. If you’re eating processed foods or more sugar than you should be, those should be eliminated to get shredded. Not only are you wasting calories, but you’re also not fueling your body properly to lose fat and gain muscle.
Instead, fill your day with nutritious whole foods that keep you full and will help you burn calories more efficiently. Stick to the exterior of the grocery store and focus on:
- Lean cuts of meat
- Seafood
- Vegetables
- Fruits
- Legumes
- Beans
- Nuts
- Seeds
Here are some of the best fruits to eat for weight loss. By changing the types of foods you eat, you’ll be able to hit your goal of getting shredded faster.
If you struggle with finding the right ways to cook whole foods, a meal plan or meal prep service may help.
How are You Eating?
Some people have found success in using different eating methods, like intermittent fasting. There are several types of fasting you can try, but each method differs on when you can eat each day.
The keto diet is another way of eating that some have found success with for shedding unwanted body fat. Your body enters a state of ketosis and works to burn excess fat. This could be an alternative way to build muscle gains and get the shredded physique you want.
Eating smaller meals more frequently can also aid in shedding unwanted fat so your muscles pop. Your body burns energy when digesting food, so eating more frequently can help burn calories.
To stay on track, make sure you’re eating the right portions for each meal so you don’t go overboard.
Know your Body Type
Eating and exercising for your body type is another tip you can use when wondering how to get shredded. Each body type will respond differently to ways of eating and exercise routines.
If you aren’t sure what your body type is and how that translates into getting shredded, check these out:
By making some simple changes to the foods you eat and the way you eat, you can get the shredded body you want.
Stay Hydrated
Drinking a lot of water every day will also help you get shredded.
Lack of hydration can have the opposite effect and cause bloating as your body fights to hold on to water. Your liver also needs water consistently to properly process fat.
Drink a minimum of eight glasses of water every day, more if you’re working out. Drinking enough water will also keep cravings at bay, so you can stay on track with your eating habits.
If you’re unsure if you’re getting enough water, your urine can help you regulate your consumption. Darker urine means you need more water, lighter urine means you’re properly hydrated.
Here are a few more tips on how to get shredded whether you’re bodybuilding or just want to look good.
Supplement as Needed
Supplements can also help build muscles while burning fat.
Which ones are best will be determined by your needs, but here are a few that can help you get shredded:
- BCAAs: For those who are considered hard gainers or just want to build muscle faster, Branched Chain Amino acids can help. They also speed up recovery time between workout sessions.
- Protein: Adding a product like Vintage Brawn™ will ensure you get the protein you need to fuel your workouts. This beef, whey, and casein protein combo provides a complete amino acid profile to build muscles and energy to sustain your gym time.
- Fat Burner: Vintage Burn™ is a highly effective fat burner that helps maintain muscle with no wasting. Use this fat burner or our keto fat burner to aid fat loss and reduce time to get shredded.
There are other supplements you can take to speed up the cutting process so you can get shredded sooner. If you suffer from joint pain or inflammation don’t let it derail your days in the gym. There are supplements that can help keep you going without pain.
How to Get Shredded by Working Out
Working out is not as important as cleaning up your diet, but it will help improve your muscle gains. Doing this properly will ensure that you’re building lean muscle while losing unwanted body fat.
Building a strategy and knowing when to workout can be a challenge. How often you workout should be based on:
- Body type
- How much body fat you have to lose
- How much muscle you want to gain
To get properly shredded, focus on resistance training with heavy weights. Lifting heavier weights will burn more calories and you’ll get a more effective workout in less time.
Focusing on major muscle groups, especially the ones that are lacking, will also help you get shredded. Aim to work out at least three times a week, giving your muscles time to recover in between sessions.
If you can’t make it to the gym, you can still build a decent home gym on a budget to get shredded. You can create your own “get shredded workout plan” tailored to your body type and individual needs.
You may also want to consider swapping cardio sessions for high-intensity interval training (HIIT) instead. It can help you shed unwanted fat faster and in less time than traditional cardio.
Get Enough Sleep
Sleep is important for many reasons, but not getting enough sleep can sabotage your body goals.
Studies have shown that regularly getting less than seven to nine hours of sleep each night can slow fat loss.
Losing visceral fat is harder than losing other types of body fat, and many carry it in their stomachs. Increasing your nightly sleep hours can help you lose visceral fat faster than sleeping fewer hours.
Good sleep habits will also help you keep fat off once you’ve lost it, even if you’re under forty. Your muscles also go into overdrive repairing themselves while sleeping, which means recovery takes less time.
If you struggle with getting enough sleep each night, Vintage Bliss™ can help. It’s formulated to help you fall asleep and reach deep sleep faster, speeding up the recovery timeline.
Reduce Stress
If you live a normally stress-free life, you may be able to skip this tip. For the vast majority reading this though, reducing stress can also help you get shredded.
High levels of stress can cause your body to hold on to fat, especially in the abdomen. The other changes you’re making to get shredded will help, but stress can also increase cravings.
Reduced willpower comes with high stress, which can derail your goals. Chronic stress can also reduce immunity and increase inflammation in areas of the body.
If you’re feeling stressed, here are some things you can do to reduce it:
- Practice movement exercises – yoga, tai chi, qi gong
- Practice deep breathing
- Meditate
- Get out in nature – walk, hike, bike, jog
- Get more sleep
- Journal
- Spend time with your close friends and family
- Consider therapy
These tips can help you reduce stress and get more aligned with other goals. Improving your mindset will help you reach and maintain your shredded physique.
Final Thoughts
When figuring out how to get shredded, you need to make an action plan to meet your goals. If there is a time limit, then you may need to use more of these tips to reach your goal.
Eating clean, lifting heavy, getting enough sleep, and reducing your stress are just a few of the ways to get shredded. Losing body fat while preserving and building lean muscle mass will help you get there.
Have you had a goal to cut or get shredded? What do you think worked best for you to reach your goal? We’d love to hear about what worked (and anything that didn’t) in the comments.
