Losing fat is actually very simple, however because there’s so much bs advice out there, it’s hard to trust and pay attention to any general fitness advice anymore.

And let’s be honest, we mainly shred fat to get a 6-pack.

I use 3 steps when it comes to shredding fat, and most successful bodybuilders use this method as well.

This method will seem very simple, however following through is the hard part. If you can actually do the steps and be committed, then you will get the results you want. If not, have fun being fat.

Here are the steps of how to shred fat:

Have the right workout program
Eat right
Recover

Like I said before, you will have to be committed to this process. There are no shortcuts to shredding fat, and you can’t “take days off.”

Reversing your body after screwing it up by eating testosterone lowering junk foods is going to take time, but don’t worry, it is fixable.

How To Shred Fat: Step 1:

The first step to shredding fat is to simply have a good workout routine. You want a workout routine that builds muscle, and you’ll want to understand how to build muscle.

The best workout routines for shredding fat are a mix of hypertrophy, strength, and endurance training.

Different training programs are designed to achieve various objectives. Some are better for growing strength, while others are better for endurance, and still others are designed to increase muscle mass. Ideally, you should go with the latter option.

While you’re in the process of losing weight, I recommend hypertrophy training. You can get bigger and stronger by mixing both sorts of training, and you can do it faster than if you just focused on one type of exercise.

The reason I recommend hypertrophy training is because it will build muscle mass which looks good once you’ve lost weight.

When it comes to rep ranges, the following is widely held:

Strength = 1-5 reps at >80% of 1 rep max
Muscle Mass = 6-12 reps at 60-80% of 1 rep max
Endurance = 12+ reps at <60% of 1 rep max

Do your compound lifts at a mix of strength and muscle building reps. (Compound lifts are lifts that use more than one muscle group ex: bench press)

Do your isolation reps at mass gaining and endurance level reps (8-12+ range)

How To Eat To Shred Fat: Step 2

Eating to lose fat is where you’ll actually see results. Funny enough, most of the results you get with fitness come from what you put into your body. That’s why it’s imperative you know how to eat to shred fat.

The food you eat plays a huge factor in whether you stay as a fat chump, or shred down to look like a lean Greek God. Clean foods and nutrients are essentially the answer to how to shred fat.

Healthy Foods That Shred Fat:

Chicken
Brown Rice
Fish
Whey Protein
Eggs
Apple Cider Vinegar
Lean red meats

Foods To Avoid:

Fast foods:
Fries
Low quality hamburgers
Chicken nuggets
Junk foods:
Cookies
Donuts
Candy
Anything soy

The Caloric Deficit:

The second component of eating right is to track your calories and macronutrients.

To shred fat, you must be eating in a caloric deficit–

A caloric deficit is when your body has less calories than its basal metabolic rate. For example, if your body required 1,800 calories to maintain weight, eating less would make you lose weight.

Tracking your calories with an app like Macros or MyFitnessPal will help you track your calories and keep them below your basal metabolic rate.

These apps will tell you your basal metabolic rate accurately, however if you want to know a rough estimate of what it is right now, take your bodyweight and multiply it by 15.

Macronutrients:

Protein, carbohydrates, and fats are the three basic “macronutrients” that must all be understood if you want to lose weight.

You must consume enough protein to gain muscle and strength. It doesn’t matter whether you train every day if you don’t eat enough protein.

If you want to get shredded, the usual rule of thumb is to consume one gram of protein per pound of lean body weight… per day.

So, if you want to weigh 200 pounds of lean muscle and have a low body fat percentage, you should consume 200 grams of protein every day. Most people don’t eat nearly as much as this, yet they wonder why they aren’t jacked and lean.

Whey protein can help a lot with this, but it’s only one side of the equation—carbohydrate intake is also quite crucial.

Less carbohydrates are better for fat loss.

This is because when you eat carbohydrates, the amount of insulin in your bloodstream rises. Insulin is a hormone that helps the body store energy.

To put it another way, eating more carbs usually implies gaining more mass, whether it’s muscle or fat. As a result, carbs should be minimized when you want to lose weight.

Recovery For Fat Loss: Step 3

Most people think that recovery isn’t directly tied to losing weight and getting jacked, but believe me when I say that it is! Recovery is a crucial step in how to shred fat.

Most guys don’t recovery as well as they should, even if they do a lot of cardio and train perfectly. If you only sleep 2-5 hours a night, you’ll gain weight simply because your body doesn’t have enough time to recharge.

If you want to get ripped, I recommend sleeping 8-9 hours every night. You must also do this 100% of the time.

Your muscles are broken down in the gym, fed the nutrients they require in the kitchen, and repaired while you sleep.

What do you think your chances are of getting far if you don’t get enough sleep? Obviously, not very far. Sleep is essential for getting shredded because it repairs muscles and increases fat-burning hormones such as Testosterone.

Alright. Let’s go on now that that’s out of the way.

Fat Loss Tip #1:

The first tip of how to shred fat fast is to drink a gallon of water a day. Most people are dehydrated, and there’s no excuse to be with easy access to water.

The principle called GOWAD, is simple tip in how to shred fat.

The abbreviation GOWAD stands for gallon of water per day. This is possibly one of the most effective strategies to lose weight. Water not only hydrates you and helps your body run more efficiently, but it also speeds up your metabolism.

When you drink a lot of water, your body’s metabolism automatically speeds up to deal with the water, transport it to cells, and eliminate it.

This method of how to shred fat is backed by science as well. The National Library of Medicine published a study that shows you can shred fat by drinking over a gallon of water a day.

Personally, I just go to the store and get a plastic jug filled with water. It’s simple since I just fill it up every morning and make sure to finish it before the end of the day.

At first you will have to go to the bathroom about every hour. Luckily, your body adjusts after a few days or so, and you’ll be back on a normal schedule.

If you take some of the best fitness supplements like creatine, I recommend having more than a gallon of water a day, just don’t drink over 2 gallons.

Fat Loss Tip #2:

When consumed with meals, apple cider vinegar (also known as ACV) has been demonstrated to aid weight loss. I use it on a daily basis.

I once saw a research that claimed that simply drinking 2 tablespoons of ACV per day and doing nothing else resulted in an extra 2 pounds of fat being burned every month.

Simply combine a couple tablespoons of this drink with 8 ounces of water in a glass and drink it at night before you go to bed.

ACV contains a high concentration of probiotics, which aid digestion, boost immunity, and make you feel great.

Even when I’m on a bulk, I still take apple cider vinegar because it has tons of other health benefits.

Fat Loss Tip #3:

One of the most beneficial additions to a man’s morning routine is a cold shower. They increase testosterone and help you lose weight faster.

When I’m at peak performance, I’ll always take a cold shower… especially after the gym and in the mornings.

Taking cold showers every day has numerous advantages, including:

Fat Loss
Self-discipline
Strengthen willpower
Higher testosterone levels

For two reasons, taking cold showers can help you in shredding fat.

To begin with, cold showers trigger your body to release a sequence of hormones that have been shown to help you lose weight even when you’re eating the same thing.

Testosterone and leptin are two chemicals that help you grow muscle and burn fat.

Secondly, cold showers lower your body temperature. This means your body will have to burn some additional calories to restore homeostasis, and where do those calories will come from? All from your stomach.

Fat Loss Tip #4:

The last strategy of how to shred fat is to do HIIT, (High-intensity interval training).

HIIT keeps your metabolic rate high even after you’ve finished working out, so you have a high metabolism all day long.

A simple 15-30 minute session of HIIT should suffice to kick your metabolism into high gear. This is proven in a study by the National Library of Medicine.

You can go to youtube and search for a 15-30 minute HIIT session, and you’ll be shredding fat in no time.

Supplements To Shred Fat

As taken from my guide on the best supplements to shred fat–

Prime Shred For Fat Loss

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Prime shred is #1 on this list, and there’s a reason to it too. It’s arguably the top fat shredding supplement on the market right now!

The reason prime shred is so great is because it helps you shred fat in three different ways:

Speeds up metabolism
Fat burning ingredients
Fights hunger and energy loss

Prime shred speeds up your metabolism. Due to its caffeine content, (225 mg), a faster metabolism burns more fat. The fat burning ingredients in prime shred are also just as great. For example: L-Tyrosine, Green Tea Root Extract, and Rhodiola Rosea Root are all proven to assist in fat loss.

The real magic comes from Prime Shreds ability to help keep you going during the day, especially when your body doesn’t have the amount of energy it’s used to to function.

Aside from caffeine, Prime Shreds ingredients such as L-Theanine are made for focus, in other words nootropics. These nootropics will keep your mind going strong during the day when you’re at a caloric deficit.

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Prime Shred Benefits:

Shreds fat in 3 ways
Boosts metabolism
Boosts energy
Fights hunger
Nootropic qualities

Prime shred is point blank one of the best supplements for fat loss on the market.

Yohimbine For Shredding Fat

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I recently discovered yohimbine, and I’m glad I did. Yohimbine is more of a secret supplement to shred fat.

Yohimbine is an a2-blocker (alpha-2-receptor antagonist) that causes your body to produce more noradrenaline. This supplement is comparable to other stimulants like caffeine in that it activates the sympathetic nervous system’s “fight-or-flight” response and boosts energy expenditure, but it hits distinct receptors, giving it a few unique features. It increases blood flow.

It basically turns your bodies fat loss mode to “on.”

Funny enough, it’s originally made for dogs, but that doesn’t stop bodybuilders and gym bros alike from using it! Because yohimbine can be dangerous at high dosages (like all supplements), view the chart below to figure out how much you should be taking:

Bodyweight	Mg of Yohimbine Per Day	How many 2.5 capsules
120-	11	4
140	13	5
160	15	6
180	16	7
200	18	7
220	20	8
240+	22	9

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Yohimbine Benefits:

Shred fat
Speed up metabolism
Increases blood flow

Pre-Workout For Fat Loss

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Like prime shred, pre-workout is also used to boost your metabolism and give you more energy.

The best pre-workout for fat loss is easily gorilla mode pre-workout. This is due to its high caffeine content. Gorilla mode contains 350 mg of caffeine, which is a ton.

That’s enough caffeine to make your metabolism speed up faster than Usain Bolt.

The other benefit to gorilla mode is that it gives you tons of energy. When you’re shredding fat, you’re obviously going to be at a caloric deficit.

Less calories = less energy which = a worse workout. That’s why it’s critical to have a good pre-workout before you lift when you’re cutting.

Gorilla Mode Benefits:

High stimulant
Gives tons of energy (high caffeine)
Boosts metabolism
“Locked in” feeling

Cardarine

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Cardarine gets mixed in with a group of safe chemicals that are great for getting jacked called SARMs. If you’ve heard of cardarine before, this is probably what it was introduced to you as.

Funny enough- cardarine isn’t actually a SARM because it’s not anabolic. It actually activates the Peroxisome Proliferator Receptor which is different from most SARMs.

Cardarine is well known to shred fat, as well as boost endurance. Cardarine also does a ton of other great things, such as: Lowering LDL cholesterol levels, to reduce the risk of heart attacks. Along with that, a study shows cardarine even fights off cancer!

It also has anti-inflammatory characteristics may protect brain cells from oxidative stress and may aid in the reduction of renal inflammation.
Cardarine also has nitric oxide which increases vascularity (AKA it gets your veins popping).

The best place to get cardarine is from Rats Army, which you can get by clicking on one of the buttons in this section.

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Cardarine Benefits:

Shreds fat
Safe
Health benefits
Increases endurance

Cardarine is one of the best supplements to shred fat, so I highly recommend you get your hands on some if you’re serious about losing weight. Keep in mind that this kind of supplement should only be consumed by serious lifters and those over the age of 18.

How To Shred Fat 101

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