Want to Get a Shredded Physique? This is What You Need to Do

If you want to actually get lean this year, the odds are stacked against you. More than 80% of people who try to get lean will end up failing. But there are 3 simple, science-backed steps that have gotten many people leaner than they’ve ever been before.

Jeremy Ethier covers his full fat loss meal plan, the best exercises for fat loss, how to lose stubborn belly fat, and more.

Table of Contents

Step 1
Step 2
Step 3
Video
Advantages of having Less Body Fat
What are the Benefits of Having more Muscle Mass?
Learn More

Step 1

Step 1 in achieving a lean physique revolves around your dietary choices. To kickstart the process of burning fat for energy, create a calorie deficit by consuming fewer calories than your body requires daily. Transform your food environment by discarding trigger foods and strategically placing high-calorie snacks in less accessible spots.

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This applies equally to both unhealthy and healthy snacks like nuts and granola. Additionally, when eating, focus on being fully present. Increase your protein intake as it safeguards your muscles from being utilized as energy during a diet, with optimal benefits seen at around 0.8 g per pound of body weight per day.

Incorporate highly filling, nutritious foods into 80% of your meals, reserving the remaining 20% for treats and processed foods to maintain a balanced approach. Finally, monitor your calorie intake to confirm that you are maintaining a calorie deficit.

Step 2

Moving on to the second step for achieving a lean physique: exercise. Combining a well-managed diet with resistance training proves more effective for fat loss than pairing a diet with cardio alone. Weightlifting signals your body to prioritize burning fat over muscle for energy.

While your diet primarily establishes the calorie deficit, incorporating weightlifting sessions 3-5 times per week reinforces the preservation of muscle mass. However, don’t fall into the trap of becoming sedentary outside of your gym sessions.

Combat this tendency by tracking your daily steps, aiming for at least 7,000 steps per day throughout your diet.

Step 3

Applying these strategies consistently, particularly the effective combination of resistance training, should result in a gradual loss of 1-2 pounds of fat per week.

Achieving your goal body fat percentage requires sustained effort. Step 3, maintaining consistency, is where many individuals falter. Implement three consistency hacks to enhance your chances of success.

Nutrition foods for a healthy diet Learn How to Lose Fat Good Foods to Eat Before Bed The Best Way to Eat to Lose Belly Fat

The first hack, the Power of 60%, encourages hitting your goals at least 60% of the time instead of aiming for perfection. Integrate diet breaks every 8-12 weeks to boost caloric intake temporarily, providing flexibility and mental and physical rejuvenation.

Finally, addressing the concern of losing belly fat, refrain from using it as the sole measure of progress. Fat loss typically begins around areas like the chest, shoulders, arms, back, and face before targeting the upper stomach and lower belly. Acknowledge the progress in these visible areas and celebrate achievements along the way.

Staying committed to the process will eventually lead to noticeable changes in stubborn areas.

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Advantages of having Less Body Fat

Having a lower percentage of body fat can offer several health and lifestyle advantages. It’s important to note that having some body fat is essential for normal physiological functions, and the ideal percentage can vary based on factors like age, sex, and individual goals. However, maintaining a healthy level of body fat can lead to the following benefits:

Improved Cardiovascular Health: Excess body fat, especially around the abdominal area, is associated with an increased risk of cardiovascular diseases. Maintaining a lower body fat percentage can contribute to better heart health.

Reduced Risk of Type 2 Diabetes: Lower body fat levels are generally associated with improved insulin sensitivity. This can help reduce the risk of developing type 2 diabetes.

Enhanced Physical Performance: Carrying excess body fat can impair physical performance by increasing the load on joints and reducing agility. Lower body fat levels are often linked to better athletic performance and increased endurance.

Better Metabolic Health: Lower body fat is associated with a healthier metabolic profile, including improved lipid levels and reduced inflammation. This can contribute to better overall metabolic health.

Decreased Risk of Certain Cancers: Some types of cancer, including breast, colorectal, and prostate cancers, have been linked to obesity. Maintaining a lower body fat percentage may reduce the risk of developing these cancers.

Improved Mental Health: While body fat levels are not the sole determinant of mental health, there is evidence to suggest that maintaining a healthy weight can positively impact mood and well-being.

Enhanced Bone Health: Excessive body fat can put additional stress on the skeletal system, potentially leading to joint problems and increased risk of fractures. Maintaining a healthy body fat percentage can contribute to better bone health.

Better Hormonal Balance: Adipose tissue (body fat) plays a role in hormone production. Excess body fat, especially around the abdominal area, can lead to hormonal imbalances. Maintaining a healthy body fat level supports better hormonal balance.

Improved Sleep Quality: Obesity and excess body fat have been linked to sleep disorders such as sleep apnea. Achieving and maintaining a healthy body weight may contribute to improved sleep quality.

Enhanced Body Image and Self-Esteem: For some individuals, achieving and maintaining a lower body fat percentage can contribute to a positive body image and increased self-esteem.

It’s important to approach body fat management with a focus on overall health rather than simply aiming for a specific aesthetic. Extreme low levels of body fat can also have negative health consequences, and individual body composition goals should be set based on factors like age, gender, and overall health status. Consulting with a healthcare professional or a registered dietitian can help in developing a personalized and sustainable approach to achieving and maintaining a healthy body fat percentage.

What are the Benefits of Having more Muscle Mass?

Having more muscle mass offers a variety of health and functional benefits. Here are some advantages associated with increased muscle mass:

Improved Metabolism: Muscle tissue is metabolically active, meaning it requires energy even at rest. Therefore, having more muscle mass can contribute to a higher resting metabolic rate, potentially aiding in weight management.

Weight Control and Fat Loss: Increased muscle mass can help with weight control and fat loss. As mentioned, muscles burn calories, and having more muscle can contribute to a more efficient calorie utilization, making it easier to maintain a healthy weight.

Enhanced Strength and Physical Performance: More muscle mass generally leads to increased strength and physical performance. This can improve your ability to perform daily tasks, engage in physical activities, and reduce the risk of injury.

Better Insulin Sensitivity: Muscle tissue plays a crucial role in glucose metabolism. Having more muscle can improve insulin sensitivity, helping to regulate blood sugar levels and reducing the risk of type 2 diabetes.

Bone Health: Resistance training, which is often used to build muscle, also promotes bone health. The stress placed on bones during weight-bearing exercises helps maintain and increase bone density, reducing the risk of osteoporosis.

Enhanced Posture and Joint Stability: Well-developed muscles, particularly those supporting the spine and joints, contribute to better posture and joint stability. This can reduce the risk of injuries and alleviate issues such as back pain.

Increased Resting Energy Expenditure: As mentioned earlier, muscle tissue requires more energy at rest than fat tissue. This increased energy expenditure can contribute to a healthier body composition and facilitate weight management.

Improved Body Composition: Building muscle while reducing body fat leads to a favorable body composition. This not only enhances physical appearance but is also associated with better overall health.

Reduced Risk of Chronic Diseases: Higher muscle mass has been linked to a reduced risk of various chronic diseases, including heart disease, hypertension, and metabolic syndrome.

Enhanced Mental Health: Regular exercise, including strength training to build muscle, has been shown to have positive effects on mental health. It can help alleviate symptoms of anxiety and depression, reduce stress, and improve cognitive function.

Increased Longevity: Some studies suggest that maintaining or increasing muscle mass as you age may contribute to a longer and healthier life.

It’s important to note that achieving and maintaining muscle mass requires a combination of regular strength training, proper nutrition, and adequate rest. Additionally, individual goals for muscle mass can vary based on factors such as age, gender, and overall health. It’s advisable to consult with a fitness professional or healthcare provider to develop a personalized and sustainable muscle-building plan.