Now that we've gotten common misconceptions out of the way, we can dive into what does work in helping you get more shredded. The bottom line, if something sounds too good to be true, it probably is. ![]() Research has yet to conclude that any supplements promote more fat loss than diet alone. That's because a majority of them work one of a few ways - increasing your body temperature or your heart rate, in the hopes of helping you burn more calories, or improving fat oxidation - although calorie control is still needed to lose body fat overall ( 4, 5). And even though some supplements like caffeine, might cause minor increases in BMR, the amount is typically so small it doesn't outweigh the need for calorie control ( 3).įat-burning supplements are often dangerous, ineffective, and expensive. If you don't get that part right, it's pretty damn near impossible to lose body fat.īut companies and "experts" are still going to talk to you about raising your metabolic rate and speeding up the fat-burning process, through supplements and special diets, but these are false promises.īased on what we know about the human body and existing research, you cannot hack your metabolism it is largely determined by your body weight (mainly lean mass) and basal metabolic rate (BMR). I'm going to give you the number one secret to optimal fat loss it is cutting calories. One study suggests that with a high protein intake and a well-planned strength training program, you may be able to increase lean mass while simultaneously losing body fat ( 2). Researchers found that as long as protein intakes remain high (up to three times the RDA), and you are participating in regular strength training, you may not only be able to preserve lean mass in a calorie deficit but can help increase it slightly.Īlthough this approach is likely not efficient long-term, it is difficult to achieve, and the amount of muscle gained may not be as significant as what you would experience on a traditional bulking diet. And the process may take a little longer than if you went through the traditional cycling of massing and cutting.Īccording to research, it may also be more easily achieved in untrained individuals with a higher starting body fat percentage - since they are prone to lose fat more efficiently ( 1). It is possible to reconfigure your body composition over time, but your weight will change. Technically, building muscle requires weight gain, and losing fat requires weight loss, so how can you do both simultaneously? This is somewhat possible but requires some interesting physics. The holy grail would be to short-cut the process of bulking and cutting back to back and just do both at the same time. How to Lose Body Fat and Gain Muscle at the Same Time It allows you to be realistic with your expectations and will help ensure you don't get discouraged or give up when results don't come overnight. Having this understanding going into it is key. And with enough dedication and patience, you will eventually get there. The reality is, many people cannot build a beach body in six weeks, but you can still make drastic improvements in your fitness and health. This overall process can take many months, if not years. And that's really it in a nutshell there are only two requirements for getting a six-pack:Īnd you can't just focus on losing belly fat alone getting shredded requires losing total body fat - to see more abdominal definition usually requires a lower body fat percentage - around 15% or less for men and 20% or less for women. Genetics can also play a role.įor many people, getting shredded requires them to build muscle mass or "bulking" before focusing on fat loss. So depending on how much lean mass you have, how often you are working out, and the type of training you are doing, how long it will take you to get ab definition will vary. If you really want definition, you've got to build the muscle underneath first. ![]() Many start a diet with the hopes of looking a certain way but don't realize that weight loss alone just means you will be a smaller version of yourself. However, getting there doesn't have to be complicated. Achieving a shredded look requires some serious hard work, time, and dedication. And there are no magic supplements or specific diets that change this. There is no quick fix for getting defined abs you cannot spot reduce fat or out-train a crappy diet. Getting shredded requires a combination of building muscle and losing fat, so depending on where you are in your fitness journey, this can take a while. Are six-packs built in the kitchen or the gym? The truth is it's both.
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