3 Shredding Commandments To Get Ripped Fast!!!
Want to get shredded? But where do you start? Read the article below and follow the 3 Shredding Commandments I used to go from ‘Fat’ to Shredded!
There are so many fad workouts/diet programs & so-called fitness ‘experts’ going around now days it’s hard to know where to begin and more importantly…what to trust!
I’m going to be providing you with all the tools and information you need to kick start your fat loss journey and get you ripped fast!!
Listen, I’m going to be honest. There is no magic pill out there that is going to take you from being overweight to having a ripped 6 pack body overnight. But with the right tools you will be able to see the results faster than expected.
And you want to know the best part about it all? Getting ripped muscles & shredded is completely in your control, regardless of what genetics you have, as long as you follow & stick to your shred diet plan, workouts & use supplements to get ripped fast.
Let’s take a look at where I started from…
When I started my shredding program at around 208 lbs with 15.7% body fat, and I am now currently down 5 lbs in just 6 weeks!
Now that may not sound like much, but just look at the image below?
That is what 5 pounds of Fat looks like compared to 5 pounds of muscle. So while it may not seem like a lot of ‘Scale weight’ your body is making significant changes.
Follow the FULL exact shredding cycle (including macros, calories & training) I did to get Ripped – click here to watch the video!
Let’s get started!!
Shred Commandment #1 – Calories Required
It is vitally important to know how many calories you need to be consuming on a daily basis in order for your body to be in a fat burning state.
In order to do that you first need to work out how many Calories your body requires on a daily basis to maintain its current weight. I show you exactly how to calculate that number in my video or you can use one of the many calorie calculators on the internet.
Once you have figured out how many calories are needed you now want to reduce that number in order to get your body into a calorie deficit.
Remember the golden rule: Calorie Deficit = Fat Burning State
So I now want you to take your maintenance calorie value and subtract roughly 500-700 calories from that figure to get you to a new total figure.
Being in that kind of deficit will allow you to burn roughly between 1-2 LBS of body fat per week.
Shred Commandment #2 – Start a Cycle!
No i?m not referring to a steroid cycle, I’m talking about carb cycling!
Carb cycling is not a very complicated system. Simply put you will not be eating the same amount of carbs every day. A good example would be 1 day Low Carb, 1 Day High Carb and the rest of the days medium Carb.
The way I like to structure my Carb Cycle (And this is how I recommend you do it). I do my high carb day when doing my MIP (Most Important Workout). MIP’s are usually workouts that target muscle groups that you are lagging in or wanting to prioritize, as this is going to be highly anabolic, replenish muscle glycogen & maximize training intensity.
Now on your Low carb day you probably want to structure that on your rest days as your body won’t have as many nutrients to perform & recover on that day.
Following a Carb Cycle diet will keep your metabolism firing all throughout the program, which is exactly what you want.
Shred Commandment #3 – Workout Intensity!
Now I want to walk you through the workouts!
The workout structure I use when training I found has been the best & most effective for shredding.
I call it the Balloon Method Shred Protocol – Sounds pretty neat right!
All these above factors that I mentioned are exactly what you want to achieve during your Shredding program.
The Balloon Method Shred Protocol consist of 4 Phases During Each Workout:
Phase 1 (Strength Phase)
Start the workout off with 1- 2 exercises that challenge your strength!
Find some good compound exercises for the targeted muscle group – Example: Chest (Bench Press). You want to be aiming for roughly 6-8 Reps max per set during this phase, as you really only want to be focusing on strength here, not reps!
Phase 2 (Intensity Phase)
Next you want to be transition into some sort of Drop Set or Superset.
These are awesome advanced training methods that increase the intensity of your workouts. Increased intensity is a great way to maximize muscle damage and metabolic stress.
You should be aiming for about 8 – 10 Reps per set on both portions of the Superset/Dropset.
Phase 3 (Time Under Tension Phase)
In this phase you are going to be making use of TUT (Time Under Tension).
Time Under Tension is basically described as how long the muscle is put under strain during a set. You want to be aiming for around 30-45 seconds time under tension in this phase.
Phase 4 (HIIT Phase)
Lastly I like finding a burnout (High Intensity) training exercise to finish off the workout.
This is what will really take your workouts & your results to the next level!!!!
An excellent example of this would be – Dumbbell Squat Jumps. You would rep these out as many reps as you can in 30-45 seconds and then rest for 15-20 seconds before repeating again.
And there you have it!
The Top 3 best Shredding commandments to get you Ripped Fast! Remember that the key factor to seeing results here will come from implementation.
You now have all the tools and information you need to get started, it’s just up to you now to start executing.
I would really recommend that when starting with your Shredding Program that you get a Dexa Scan done so that you are able to have an accurate starting point to reflect on as you progress.
Hope you enjoyed this article & found it useful – If you have any questions let’s discuss it via our Facebook Group. Also don’t forget to connect with me via Instagram or watch more of my videos on Youtube.
I’m Troy and I’m the creator of SuperHuman You and Co-Founder of Alpha Lion.
I created SuperHuman You to give you access to the most cutting edge information so you can reach your body goals as fast as humanly possible.
I’ve been obsessed with training since 2005 when I attended IMG Academy and got to train alongside NBA, NFL and Olympic Gold Medal winning athletes.
Now I’m on a mission to transform as many lives as possible and I’m so excited you found us!
I’ve been fortunate enough to train alongside and pick the brain of some of the best pro athletes, bodybuilders and trainers in the world – and this site represents over 15+ years of insights from the world’s best.
Want more gains? Here are a few suggested actions:
Head over to the world’s largest exercise database for a wide variety of unique exercises for every muscle group
Visit our Youtube Channel where you can watch Balloon Method™ workouts for Every Muscle Group.
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