What does Shredding/Cutting mean?
Cutting or Shredding means that you are purposely trying to lose fat and not necessarily weight (as that could mean muscle loss) and are therefore now eating at a caloric deficit and depending on your body type probably incorporating more cardio.
Getting shredded/cutting comes down to four all important ingredients.
- Eating Right
- Getting the right workout routine for your goals
- And rest/recovery
Like bulking don’t think for one moment this is going to be a quick fix, it’s going to take time and effort to achieve this.
If you do get the three ingredients right, things will be a lot easier to burn that fat and keep the muscle you’ve already built from the winter bulk up.
The majority of your body fat and muscle weight has already come from what you’ve been eating prior to this shredding phase, so you now need to look into what you’re eating right now to cut the fat away.
Getting more protein-rich foods into your diet has been found to be an effective way to reduce your appetite and burn more fat, especially belly fat.
Studies have also shown that a high-protein diet can help preserve muscle mass and metabolism during weight loss and also it has found that the added protein in your diet has given people a decreased appetite and feelings of fullness aiding in reducing their calories.
Which foods are high in protein?
- Below are a selection of our go to protein food:
- Pumkin Seeds
- Turkey Breast
- Whey Protein
- Brussel Sprouts
- Chicken Breast
- Cottage Cheese
- Greek Yoghurt
- Lean Beef
A little side tip that isn’t protein but which is great for burning the belly fat, add some Apple Cider Vinegar to your diet. Sounds horrendous we know but its potential effects on heart health and blood sugar control is phenomenal, increasing your intake of Apple Cider Vinegar may help bump up fat burning, according to some research consuming 1–2 tablespoons (15–30 ml) of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period
There are some diets out there that are also useful for shredding:
- Clean Bulking Diet
- Paleo Diet
- Steak and Egg Diet
And although it may seem counterproductive, increasing your intake of fats (healthy fats) may actually help prevent weight gain and help you maintain feelings of fullness.
Following a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet
Don’t get your healthy fats mixed up with the unhealthy ones though, fat like trans fats have been shown to increase waist circumference, body fat, and belly fat in human and animal studies
Avocados, coconut oil, nuts, olive oil and seeds are just a few examples of healthy types of fats that may have beneficial effects on fat burning.
One last nutritional routine you could look into including is Intermittent fasting (cycling between periods of eating and fasting). Popular types of intermittent fasting include the 16/8 method and the 5:2 and the Warrior Diet.
Research into Intermittent Fasting has shown that it may help enhance both weight loss and fat loss and what I do know is it helps with maintaining your calorie deficit goals.
What should I drink to lose bodyfat?
If you can, stick to good old water. There’s nothing more beneficial for your body and fat burning than drinking plenty of H20. And sorry guys alcohol is an absolute no no to rid you of the belly fat. Not only is alcohol it also has a knack of lowering your will-power, making you more likely to overeat. (especially myself with a kebab).
Even swapping out sugar-sweetened drinks is one of the easiest ways to increase fat burning, what people don’t realise is that the sugar-sweetened drink has additives in that the body simply does not recognise and can actually lead to your body storing more fat than that of a more unhealthier sugar laden drink.
Stick with the H20, Green teas and even black coffee which has also been shown to be beneficial in helping you with your workout.
Were you aware that caffeine is one of the primary ingredients in just about every fat-burning supplement? The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids and not only this it has also been proven to help your pain receptors whilst working out doing either weights or cardio
What workout routine do you need to look at doing to shred?
100% Start Strength Training as research has shown strength training to have multiple health benefits, especially when it comes to burning fat.
The strength training required is one that requires you to contract your muscles against resistance. It builds muscle mass and increases strength killing off that stubborn body fat at the same time.
Depending on your body type, (Ectomorphs stay clear) increase your cardio this will be one of the most effective ways to enhance fat burning for endomorphs, studies have shown that not only does it train the heart and lungs it is also great for shredding that belly fat.
And if you’re not a gym bunny, cardio can be achieved from running, fast paced walking and cycling are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.
Alternatively if you do love your gym, try giving a HIIT class a go. Studies have shown that HIIT can be incredibly effective at fat burning. One study in particular found that young men performing HIIT for 20 minutes at least three times a week lost on average 2kg (4.4 pounds) of body fat over a 12-week period, and that was on it’s own with no other changes to their diet.
HIIT may also help you burn more calories faster over time than other forms of cardio.
Why is rest important in losing weight?
There have been several studies over time that have found the association between getting enough sleep and weight loss.
Always aim for around 7 – 8 hours a night, going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain.
Research has shown that a lack of sleep and rest can contribute to injury, alterations in hunger hormones, increased appetite and a higher risk of obesity. So make sure you get in those all important Zzzzzzz’s