Gentlemen, today we’re going to talk about how to shred fat, and how to do it in as little time as possible.
I haven’t had my photo-shoot taken yet (it’s on the 25th), but rest assured that I have a six pack. I’ve been actively involved in bodybuilding for a very long time now, and despite several setbacks, I’ve learned quite a lot along the way.
It’s no secret that having a low body-fat percentage will make you feel more confident, give you more energy, and lower your risk of heart disease…not to mention help you with the ladies.
Fat loss basically comes down to having a good workout routine and having a good diet, but there’s a ton of hacks that you can use to speed along the process.
Here’s 6 of the most effective tricks that I’ve encountered. Remember that they won’t outdo a terrible diet—nothing can outdo a terrible diet. But, if you add these tips in conjunction with a good diet, you’ll lose fat fast as hell.
See those pictures above? Those were some recent pictures taken of me at the gym… and it’s clear that not only do I know how to get a six pack, but also how to get an Adonis belt.
If you want to get shredded, it’s going to take some time and effort. You’re not going to get shredded overnight, even with these tips.
This being said, getting shredded comes down to three main things:
If you don’t do all three of these things right, it will be very difficult to burn fat and build muscle. So, let’s talk about each real quick.
In my opinion, the best workout routine on the market is the one I created and have used for years now: Body of an Alpha.
It’s literally the definitive guide for anyone who wants to build a shredded, attractive physique—particularly one that women go crazy for.
Working out is important if you want to get shredded, because if you’re just skinny without muscles, you’ll just look like a wimp.
That being said, if you’re really muscular, but have a high bodyfat percentage, you’ll just look like a bloated cow.
The real magic is when you’re muscular AND have low body fat. This is when your abs start to pop, and you look super shredded.
I’ve written about some of the best workout routines for men before, so I recommend you look through that list and find a workout routine you like.
Once you’ve done that, we can move onto the next step to getting shredded, which is watching your diet like a hawk.
Like I said, it’s not enough to just be muscular—you also need to be at a really low bodyfat percentage to look shredded.
…and most of your bodyweight is going to be dictated by what you eat. In other words, getting shredded depends a lot on the foods you eat.
There’s a few diets that are good for shredding:
There’s many ways to skin a cat, but depending on if you’re either skinny or overweight, the best diet for getting shredded might change.
If you’re skinny, it’s best to eat a lot of bulking foods. Take a look at this clean bulking diet I’ve put together, and follow it to a T.
If you’re overweight, I’d recommend some sort of ketosis-based diet, which I will talk about more below. Also consider trying intermittent fasting.
I know that recovery doesn’t seem related to burning fat and getting shredded, but trust me—it is.
Most guys don’t sleep nearly as much as they should, and they have piss poor physiques to show for it.
I recommend that, if you want to get shredded, you sleep nine hours a night. This is absolutely, 100% mandatory if you want to get jacked.
You break down your muscles in the gym, you give them the nutrients they need in the kitchen, and you repair them while you sleep.
How far do you think you’ll get if you don’t sleep enough? Not very far, obviously. Sleep is the critical component to getting shredded, because it repairs your muscles and boosts fat burning hormones like Testosterone.
Alright. Now that we’ve got that out of the way, let’s talk about some of the tips you can use to get shredded faster than you can say “six pack abs.”
Your body uses two primary nutrients for fuel: glucose and ketones.
Most people use glucose for fuel; this is because the average person has a carbohydrate based diet. If you want to burn fat fast as hell, however, put your body into a state of ketosis.
What this means is that your body’s primary source of energy is no longer carbohydrates, but fat. In other words, you’ll literally be burning your own fat supplies for energy.
It isn’t uncommon for people to lose a pound a day when their bodies are in a state of ketosis…but you have to do it safely.
Personally, I would recommend following the Bulletproof Diet. I put out a previous article here discussing a bunch of miscellaneous aspects to the diet, so I’d recommend checking it out.
And the best thing is that you’re never hungry when you’re on ketosis. Seriously, it’s almost dangerous—I got down to a ridiculously low 2.4% body-fat when I was around 19 years old (following the Bulletproof Diet) and I had NO idea that it was that low.
I wasn’t even hungry! I ate when I wanted to, and stopped when I was full—that’s how effective ketosis is.
When you’re on ketosis, the pounds literally melt away as if by magic. When I put clients on the ketosis diet, it’s not uncommon for them to lose a pound a day (yes, it’s really that effective).
Intermittent fasting, sometimes abbreviated as IF, is the idea that you only eat during a certain time window.
So, for example, some people might choose to only eat from 2pm-10pm. Some might choose to eat from 6pm-10pm. And some, more extreme people, might choose to only have ONE GIANT FEAST at the end of the day.
Most people find that restricting their meals from 2pm-10pm is sufficient to lose fat, however. This is what I would recommend doing.
IF is perhaps one of the best lifestyle tips in existence, for a number of reasons.
First off, you’ll burn fat fast as hell. If you wake up at 6AM and don’t eat until 2PM, your body is going to be burning a ton of calories during that time.
Second, you’ll have 8 straight hours of clear focus, where you aren’t distracted by having to go eat food. You can focus entirely on the tasks at hand.
Third, you can eat out at restaurants more, because the higher calorie content of restaurant food will actually help you hit your macros (since you aren’t eating earlier in the day you have to eat a lot later!).
Fourth, it’s good for you hormonally—IF has been shown to decrease insulin sensitivity, increase leptin (a fat burning hormone), and increase growth hormone.
I’ve already written about the benefits of intermittent fasting, so consider reading that article as well.
Be sure that you have a strong cup of coffee, though—preferably a couple hours after you wake up.
That way, you can ride your body’s natural cortisol spike when you first wake up, and once you start to get hungry, the coffee will help suppress your appetite and keep you laser focused.
GOWAD stands for gallon of water a day. This is perhaps one of the most efficient ways to shed pounds of weight. Drinking tons of water not only hydrates you, which makes your body run more efficiently, but it also speeds up your metabolism.
When you consume a large amount of water, your body will naturally have to up its metabolism to deal with the water, bring it to cells, and excrete it.
Personally, I prefer to use a plastic jug like this one. It’s super easy, because I just fill it up each morning and make sure to drink the whole thing before the day ends. I tried using a milk jug for a while, but it was too flimsy for my taste—and the blue BPA-free bottles break extremely easily.
“But Jon, won’t I piss every 30 minutes?” I can hear you say. Well, you will at first. But after your body adjusts, you’ll only pee a few times a day.
…and even if you do have to pee a lot more, isn’t it worth it to torch off pounds of fat? Just do GOWAD until you’re thin, and down the water intake if it makes you pee that much. Don’t be a bitch and make excuses.
Cold showers are perhaps one of the best things a man could add to his morning ritual. I personally aim to take them at least 3-4x a week, sometimes more.
If I’m feeling tired or run-down, sometimes I’ll skip them to give my body a rest, but if I’m running at peak capacity, I’ll always take a cold shower…especially after the gym.
There’s a massive amount of benefits to taking cold showers every day, including:
Cold showers will also help you shred fat, for two reasons. First off, cold showers cause your body to release a series of hormones that are known for their ability to decrease fat.
These hormones are testosterone and leptin. Second, cold showers decrease your core body temperature.
This means your body will have to burn some extra calories to increase it back up to homeostasis, and where do you think those calories come from?
Yup, that’s right—those calories come from your waistline. If you aren’t comfortable taking a cold shower, because you’re a massive bitch, try putting an ice pack under your neck for 20 minutes like Tim Ferris recommends in The 4 Hour Body.
Apple Cider Vinegar, sometimes abbreviated as ACV, has been shown to help weight loss when consumed with meals.
I can’t remember where I read it, but I saw a study once that said just consuming 2tbsp of ACV per day, and doing nothing else, led to an extra 2 pounds of fat being burnt a month.
That’s a fucking ton for just one little trick.
Basically just put a couple tablespoons of this stuff in a glass, mix it around with 8 ounces of water, and drink half of it before your meal, and half during.
It’s important that you get it raw—this means that it isn’t pasteurized.
Pasteurization, although it increases the shelf life of certain foods, also kills off the enzymes and probiotics that dwell within certain foods, and ACV is no exception.
ACV has a ton of probiotics, which help digestion, improve your immunity, and make you feel really good.
Even when I’m not trying to lose weight, I still have a couple tablespoons of Apple Cider Vinegar with every meal for the other health benefits that it provides.
For years, it was thought that steady state cardio was the best way to burn fat and get in good aerobic shape, but now science is starting to disprove this oh-so-common myth.
High Intensity Interval Training, which is also abbreviated as HIIT, is a form of cardio where you go all out for a short period of time, and then rest for a while, repeating this cycle multiple times.
Numerous studies have shown that HIIT is actually far better for fat loss, and overall health, than steady state cardio. And, you can save time doing it.
I can’t remember where, but I saw a study once claiming that a mere 20 minutes of HIIT twice a week was more effective for burning fat and cardio-vascular health than a whopping 45 minutes, done five days a week.
In other words, you’ll get shredded—and you’ll do it in a fraction of the time.
An example of HIIT, which I like to do, because it’s low impact, would be getting on the elliptical and doing the following:
If you’re new, you’ll probably have to start off with just 4-5 times, or even 2-3 times. The first time I did HIIT was after I just recovered from surgery on my left hand (I cut it open real bad, severed two tendons and a nerve).
I hadn’t worked out in literally 4 months (the doctors forbade it), but me, being a dumbass, decided “FUCK IT!” and went all out doing HIIT for like 8 cycles. I puked afterwards.
But do you know what? I literally felt AMAZING for the next two hours—loads of endorphins were rushing through my veins.
I even noticed a massive change in how others treated me. I guess I was just so happy and relaxed that others could sense it.
Regardless, HIIT is one of the most effective ways to burn fat in less time, while also giving your mood a huge boost. There’s a reason why I talk about it so much in Body of an Alpha.
Burning fat will take time, but it doesn’t have to take nearly as long as you might think it would.
If you’re using the strategies that I recommend here, in combination with working out, you will easily drop 3-4 pounds off a month, maybe even more if you factor in inflammation.
Either way, if you don’t change anything, nothing is going to change. If you keep on eating the same crappy diet, you’re going to stay fat.
If, however, you just decide to make a change, you will lose weight, and your life will become far better in general.
I’ve used every single one of these tips to get shredded for my upcoming photo shoot, and they’ve worked wonders. And if they’ve worked wonders for me, they can for you, too.
You just have to take action and employ them into your life. If you have any questions, comments, or concerns, be sure to leave them down below—and, as always, I’ll see you guys next time.
Jon Anthony is a dating coach, fitness expert, and self-improvement guru. He dropped out of college to start Masculine Development in 2015, and has since been self-employed, helping men across the world achieve their best lives. You can best reach him on social media, or via email for questions.