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Five Easy Steps For Getting Shredded
Refeed days and diet breaks can help reset hormones while aggressively losing weight.
Establish Maintenance
First, determine your maintenance calories and consistently hit them. That starts by tracking macros. By knowing exactly how much of each macronutrient — carbohydrates, proteins, and fats — you’re consuming, adjustments can help achieve specific goals, whether losing fat, gaining muscle, or maintaining weight.
Decrease Food Intake or Increase Expenditure
Achieving a shredded physique often requires a calorie deficit. For example, if you consume 3,000 calories to maintain weight and burn 3,000 calories, there’s no calorie deficit. Adjust your calorie intake or output to create a deficit.
Slow & Steady
Coach Bennett advocates a slow and steady approach to calorie deficits. Creating a more significant deficit can lead to challenges in maintaining muscle mass as the body adapts. Over time, this considerable deficit may reduce muscle mass, lowering maintenance calorie levels and overall energy expenditure.
Diet Breaks/Refeeds
Sometimes, a quick weight-loss approach is necessary. In such cases, Coach Bennett recommends incorporating diet breaks or refeed days into the plan to support the process effectively.
Role of PEDs
The role of performance-enhancing drugs (PEDs) in shredding fat fast comes in two ways: muscle growth and fat loss.
Wrapping Up
According to Bennet, achieving a shredded physique requires establishing maintenance calories first and then creating a calorie deficit. He advocates for a slow and steady approach unless there’s a compelling reason to take a more aggressive route. Bennett suggests tracking progress and adjusting as needed, as maintenance levels can shift during dieting. Additionally, diet breaks and refeeds can be beneficial during an aggressive calorie deficit to help maintain balance and sustainability.
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Reference
- Beavers, K. M., Miller, M. E., Rejeski, W. J., Nicklas, B. J., & Kritchevsky, S. B. (2013). Fat mass loss predicts gain in physical function with intentional weight loss in older adults. The journals of gerontology. Series A, Biological sciences and medical sciences, 68(1), 80–86. https://doi.org/10.1093/gerona/gls092
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