The Best Advice for Getting Shredded and Looking Great in 2024

This is arguably the best advice for getting shredded and looking great in 2024.

As we embrace the new year, it’s an opportune time to revisit and refine our fitness goals. If your resolution for 2024 is to achieve a leaner physique, you’re certainly not alone. The unfortunate truth, however, is that over 80% of individuals embarking on this fitness journey end up falling short of their objectives. But fear not—there’s hope on the horizon. By adhering to three simple and scientifically backed steps, you can significantly enhance your chances of realizing your dream of getting lean and fit in 2024.

The foundation of the insights shared in this comprehensive article is drawn from a video presentation by Jeremy Ethier, a distinguished kinesiologist, and fitness trainer. As a co-founder of Built With Science and boasting an impressive 6 million subscribers on his YouTube channel, Ethier has earned a reputation for delivering clear and evidence-based information firmly rooted in robust scientific research.

According to Ethier, the path to achieving a leaner physique involves three key science-backed steps, each playing a crucial role in your journey towards success. This in-depth exploration will delve into these steps, starting with a meticulous examination of the pivotal aspect of your diet.

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The Best Advice for Getting Shredded and Looking Great in 2024

Before delving into the specifics of a successful diet plan, it’s essential to establish a realistic timeline. The journey to achieving around 12% body fat with well-defined abs may take longer than expected. Understanding your current body composition and setting realistic expectations will help you stay committed to the process, even when results take time to manifest.

Step 1: Master Your Diet

Your diet is a pivotal factor in driving the results you seek. Creating a calorie deficit—consuming fewer calories than your body requires—is the key to forcing your body to use stored fat for energy. To find the right calorie deficit for your body, use a calculator, such as the one available at BuiltWith Science Calculator.

Fix Your Food Environment

To ensure dietary success, it’s crucial to set yourself up for success. Eliminate trigger foods by removing unhealthy snacks from your surroundings. Strategically place high-calorie treats in hard-to-reach areas to minimize the temptation. Additionally, be mindful of your eating environment, as research suggests that distractions, such as watching TV while eating, contribute to overeating.

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Source: Courtesy of CrossFit Inc.

Choosing the Right Foods

Protein emerges as a powerhouse for fat loss, as it protects muscle mass during a calorie deficit. Aim for approximately 0.8 grams of protein per pound of body weight per day. Additionally, focus on nutrient-dense, filling foods like potatoes, oats, whole grains, lean proteins, apples, oranges, and vegetables. Strive for an 80-20 approach, with 80% of your diet comprising nutritious, filling foods and 20% allowing for treats and more processed options.

Track Your Calories

While incorporating healthy food choices is crucial, many individuals still consume too many calories. To ensure you stay on track, consider tracking your calorie intake, at least for a week initially. This awareness will empower you to make necessary adjustments to maintain the calorie deficit required for fat loss.

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Step 2: Optimize Your Exercise Routine

A recent meta-analysis ranks the combination of a calorie deficit and weight lifting as the most effective fat loss protocol. Lifting weights signals your body to preserve muscle mass while utilizing stored fat for energy. While your diet creates the majority of the calorie deficit, incorporating weight lifting three to five times per week is essential to ensure you’re shedding fat, not muscle.

Maintain Physical Activity Levels

Avoid the common pitfall of becoming lazier as you get leaner. Counteract this trend by tracking your daily steps, aiming for at least 7,000 steps per day. Consistency in physical activity, combined with a well-designed diet and weight lifting regimen, will contribute to sustainable fat loss.

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Step 3: Implement Consistency Hacks

Source: Courtesy of CrossFit Inc.

Despite a solid plan, maintaining consistency can be challenging. Three consistency hacks can significantly improve your likelihood of success:

1. The Power of 60%: Aim for consistency rather than perfection. Research shows that individuals who track their calories at least 60% of the time experience greater fat loss.
2. Diet Breaks: Integrate short breaks in your diet every 8 to 12 weeks, allowing a slight increase in calorie intake. This strategy prevents burnout and provides mental and physical rejuvenation.
3. Patience with Belly Fat: Understand that belly fat often takes longer to show visible changes. Trust the process and celebrate progress in other areas while staying committed to your plan.

Embarking on a journey to achieve leanness requires a strategic approach grounded in science. By mastering your diet, optimizing your exercise routine, and implementing consistency hacks, you can beat the odds and achieve lasting results.

Getting lean is a challenging yet achievable goal. By following these three science-backed steps—mastering your diet, incorporating effective exercises, and adopting consistency hacks—you can significantly improve your odds of success. Remember, patience and perseverance are key on this journey to a leaner and healthier you.

Ultimately, stay patient, trust the process, and celebrate every step towards your goal.

Watch the video below from Ethier in which he explains with more details the 3 simple steps to actually get lean in 2024 and that you should be following.

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Shedding excess weight and achieving a lean physique is a formidable challenge for many individuals, compounded by a complex interplay of biological, psychological, and environmental factors that act as obstacles to attaining and sustaining a healthy weight.

Biological Factors

Our bodies are inherently wired to conserve energy and store fat, a survival mechanism developed over evolutionary time. When caloric intake decreases, our metabolism slows down, impeding the efficient burning of excess fat. Hormonal fluctuations, such as imbalances in leptin (satiety signal) and ghrelin (hunger stimulant), during weight loss can intensify cravings and appetite, further complicating the journey to a leaner self.

Psychological Factors

The emotional aspect of eating, known as emotional eating, where individuals overeat in response to stress, anxiety, or boredom, poses a significant hurdle to weight loss efforts. Additionally, deeply ingrained habits and lifestyle choices, like late-night snacking or a sedentary routine, create challenging patterns that are difficult to break.

Environmental Factors

The surrounding food environment often fosters unhealthy eating habits. The ubiquity of processed foods, sugary beverages, and tantalizing options in both restaurants and grocery stores creates a daunting landscape for making nutritious choices. Social pressures and peer influence further contribute to the difficulty of adopting a healthy lifestyle.

In essence, achieving a lean physique is not a mere calculation of calories consumed versus calories expended; it is a multifaceted process that necessitates addressing biological, psychological, and environmental factors. Understanding these challenges equips individuals with the insight needed to devise effective strategies for overcoming them and achieving their weight loss goals.

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Ultimate Guide on How to Get Shredded

A lean and fit physique offers an array of benefits that extend well beyond mere aesthetics, contributing significantly to both physical and mental well-being and enhancing overall quality of life.

Physical Benefits:

1. Improved Metabolic Health: A lean body boasts a higher metabolic rate, facilitating efficient calorie burning. This not only aids in weight loss and maintenance but also reduces the risk of obesity and enhances insulin sensitivity, crucial for managing blood sugar levels and preventing type 2 diabetes.
2. Reduced Risk of Chronic Diseases: Maintaining a healthy weight significantly lowers the risk of chronic conditions, including heart disease, stroke, type 2 diabetes, certain cancers, and metabolic syndrome.
3. Enhanced Physical Performance: Lean individuals exhibit a better power-to-weight ratio, leading to improved athletic performance, increased energy levels, and reduced fatigue.
4. Joint Health and Mobility: Excess body fat places undue stress on joints, elevating the risk of injuries and joint pain. A lean physique contributes to reduced joint stress and improved overall joint health and mobility.
5. Stronger Bones: Muscle mass, integral to bone health, is generally higher in lean individuals. This aids in increasing bone density and decreasing the likelihood of osteoporosis and fractures.

Mental Benefits:

1. Increased Self-Esteem and Confidence: Achieving and maintaining a lean physique fosters a positive self-image, boosting self-esteem and confidence.
2. Reduced Stress and Anxiety: Regular physical activity, a cornerstone of a lean lifestyle, effectively lowers stress and anxiety levels by reducing stress hormones and promoting a sense of calm.
3. Improved Cognitive Function: Studies link regular exercise and maintaining a healthy body weight to enhanced cognitive function, encompassing improved memory, focus, and concentration.
4. Better Sleep Quality: Physical activity contributes to better sleep quality, vital for overall physical and mental health.
5. Reduced Depression Symptoms: Exercise serves as an effective intervention for depression and anxiety, enhancing mood, alleviating symptoms, and promoting overall mental well-being.

In conclusion, cultivating and maintaining a lean and fit physique extends far beyond the superficial realm of aesthetics. It offers a wealth of physical and mental benefits, contributing to a healthier, happier, and more fulfilling life. By embracing a balanced diet and regular exercise as integral components of a healthy lifestyle, individuals can unlock these substantial rewards and experience a positive transformation in both their physical and mental well-being.

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