{"id":320686,"date":"2026-03-04T03:42:09","date_gmt":"2026-03-04T03:42:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/320686\/"},"modified":"2026-03-04T03:42:09","modified_gmt":"2026-03-04T03:42:09","slug":"how-to-get-shredded-the-right-way","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/320686\/","title":{"rendered":"How to Get Shredded the Right Way"},"content":{"rendered":"

It\u2019s suddenly the time of year when it sure would be nice to look like a shirtless Glen Powell<\/a>. The thing is, getting abs like that can be almost impossible. By that, we mean even getting the outline of abs is difficult, let alone those Powell-esque lats, deep-V and that eight-pack washboard.<\/p>\n

You\u2019ll need to get down to at least 12% body fat for abs to start showing. And ideally, you\u2019ll want to maintain muscle mass as you go. \u201cGetting shredded is an approach to losing fat that preserves muscle and enhances definition,\u201d explains Adam Enaz<\/a>, PT and registered dietician<\/a>. Diet, strength workouts, cardio and recovery all play a role. As does one crucial factor: time. \u201cConsistency and patience are vital for achieving lasting results,\u201d Enaz warns.<\/p>\n

What exactly do we mean by \u2018shredding\u2019?<\/p>\n

Shredding means drastically reducing your body fat to show off all your glorious muscles. Doing it safely requires a rounded approach without resorting to extreme methods, such as weight loss medications, starvation diets, or excessive sauna use.<\/p>\n

\u201cOptimizing your calorie deficit whilst being on a weight training<\/a> program that focuses on progressive overload is key,\u201d says Enaz.<\/p>\n

One thing shredding isn\u2019t is starving yourself. Garthe et al.<\/a> compared two groups, one on a 19% (~500 calorie) deficit and another on a 30% (~750 calorie) deficit. The 19% group shed more body fat and gained muscle mass, suggesting that a moderate deficit is better.<\/p>\n

How can we do it safely?<\/p>\n

A decent shred takes a lot of planning. Scott Harrison<\/a>, celebrity PT and author of Eat Your Way to a Six Pack<\/a> literally wrote the book on it. His top advice is to:<\/p>\n

Incorporate both strength training and cardiovascular exercise.Drink plenty of water\u2014four liters a day, for men\u2014to support metabolism and overall health.Try to get eight hours of sleep each night to promote recovery.Steer clear of crash diets.Consume a balanced diet with only a slight calorie deficit, eating regularly throughout the day.<\/p>\n

Dietitian Fareeha Jay<\/a> warns that nutritional deficiencies during weight loss can lead to a weakened immune system and increased susceptibility to infections<\/a>, which means professional guidance is essential.<\/p>\n

How long does it take to see results?<\/p>\n

Again, we\u2019re all different, with factors like starting body composition, diet, exercise routine, and genetics all coming into play. Harrison says \u201cnoticeable changes\u201d can appear after four to six weeks, while a \u201csignificant transformation\u201d may take up to 75 days.<\/p>\n

Jay agrees that four to nine weeks should do it, while pointing out that elite-level bodybuilders<\/a> typically lose around 12 per cent of their body weight three to ten weeks before a competition, while martial artists or boxers might pursue drastic weight loss inside seven days.<\/p>\n

Again, this isn\u2019t healthy and there\u2019s no need for you\u2014a civilian\u2014to attempt this, no matter how many kickboxing classes you\u2019ve taken.<\/p>\n

What are the best things to eat while shredding?<\/p>\n

When it comes to diet, Enaz is all about the protein<\/a>. After all, your aim isn\u2019t to slim down to weed-like levels, but to unveil your hard-won muscles through reducing your fat percentage.<\/p>\n

\u201cStudies show<\/a> that consuming around 1.6 grams of protein per kilogram of body weight is sufficient for preserving muscles during a caloric deficit,\u201d he says. \u201cA lot of people think upping the protein leads to better results. It doesn\u2019t. With my body transformation clients, I have been able to get them down to six percent fat while having no more than 1.6g per kg of protein.\u201d<\/p>\n