Getting shredded is a choice. Staying shredded is a lifestyle.
Typically, when most individuals diet down successfully and get shredded, they are doing it for a specific purpose such as a contest.
Then after their competition, or photo shoot, or whatever they were preparing for is over, they will have an entire week binge fest where they eat everything in sight…
Within a few weeks, their several months of excruciating work has completely gone down the drain and they are back to a bloated, soft, undefined physique.
When you deprive your body of calories for long periods of time, your cravings grow in intensity.
This is why getting very shredded will eventually bring you to a point where you just can’t mentally or physically (or both) handle continuing to diet, train, and do your cardio to the extreme you would need to in order to get (and stay) shredded.
So How Can You Stay Shredded And Maintain It Without Going Insane & Hating Yourself?
After tinkering with A LOT of different diet styles over the years, one thing has become abundantly clear.
The number one cause of failure in individuals with respect to being shredded is their inability to stick to a strict caloric intake.
Especially once the calories you are consuming get very low when you are reaching sub 8-9% body fat levels.
However, there are two very important things that you can do that will allow you to stay in amazing condition year round without wanting to eat 47 pizzas at any given moment or feel like you are being tortured on a daily basis just to maintain your physique.
Those two things are:
- Intermittent fasting/appetite control
- Maintaining a low(er) carbohydrate diet focused mainly on high protein and moderate-high fats.
Intermittent Fasting/Appetite Control
Intermittent fasting (IF), is basically a form of dieting where you don’t eat for an extended period of the day (hence “fasting”) and then you have a set, smaller window of time later in the day to eat your allotted calories for the day.
The most common form of this is the 16/8 protocol, where you will fast for 16 hours and only eat during your specific 8 hour “window” each day.
So, why is it so great for staying shredded?
First off, when you wake up you are probably not starving to begin with.
Most people, right when they wake up, are not hungry. This is because since your body is in a fasted state while you are sleeping, that fasted state will continue after you wake up until you see, smell, or eat some food.
So, basically the main premise behind intermittent fasting is that by pushing your eating window back as far into the day as possible, you can try to completely offset that feeling you will inevitably get on a low calorie diet where you are craving food like a madman.
When you wake up, if you eat a meal with carbs in it, you will spike your insulin levels.
When this happens, you just took the first step in making your diet for the day 10x more difficult to stick to.
Insulin spikes make you very hungry, and they will cause you to store fat much more easily for the active time it is spiked in your blood stream.
Since we want to prevent that from happening you must take active measures to keep your appetite curbed for as long a period as possible, and keep insulin spikes to a minimum.
When you wake up, the first thing you should do is get a big glass of sparkling water.
Then, take a dose of Red Burner with it too if you are going to be doing fasted cardio that day as well.
The sparkling water will not only fill up your stomach and trick your brain into feeling satiated, but the carbonation will amplify the effect in your stomach and make you feel even less hungry than you normally would be.
The Red Burner will also curb your appetite quite a bit as well.
After your cardio, you would probably be very hungry normally, but with all this carbonated water sitting in your stomach and Red Burner doing its' job, you will notice that you hardly even feel the need to eat.
Ride this feeling and continue with your day as scheduled and forget about food.
If you start to feel hunger creeping up and you want to continue your fast for even longer, now would be a fantastic time to go make yourself a coffee. A zero calorie one of course.
This will curb your hunger as well.
Pick your favorite flavor of Red coffee and make it black (no added sugar or BS calorie additives).
You can add stevia for flavor if needed.
Stevia is a natural sweetener that tastes like sugar but is 0 calorie and induces no glycemic response in the blood, thus not influencing your fast or your insulin levels.
Continue your day, and then before you know it you will notice that you have gone through 2/3 of your day without even feeling the need to eat.
Now, because you have plowed through the majority of your day without eating anything, you have a far greater window of flexibility with your allotted calorie total for the day, as you won’t have to split your meals into several tiny ones now.
You can have 2 big meals and completely feel stuffed, while staying well within your calorie goals because you simply were able to control your appetite.
Using This Strategy To Be Able To Enjoy Non-Diet Food While Staying Shredded
The real benefit of this comes into play when you utilize this fasting window is that it allows you to go out for dinners, eat foods that fall outside the common scope of “diet foods”, and just enjoy your life in general.
How many times have you had to refuse good food in the past because you were on a diet?
Way too many damn times!
What kind of lifestyle is one where every time you’re out with friends you have to say no to even a single slice of pizza because it will completely shatter your calorie allotment for the day!?
It can feel like a prison after a while.
By following the intermittent fasting method above, you will spend most of your day in a fasted state not needing any food at all, so that when it does come time to eat you can strategically utilize it to give yourself a giant window of flexibility where you can now actually fit a bit of junk food here and there into your diet without wrecking your progress.
While a No/Low Carb diet combined with Intermittent Fasting certainly isn’t an optimal way to build new muscle/gain huge amounts of size, it is ABSOLUTELY a great way to get and maintain a shredded physique with relative ease.
With this method, you can actually enjoy a cheat meal when you get really bad cravings, as it will actually fit within the realm of your calorie allotment if you planned your day well.
What it all comes down to is having the dedication to stick to an intense diet that will help you get shredded, while also enjoying your life and being able to fudge things here and there without doing damage to your goals.