It’s suddenly the time of year when it sure would be nice to look like a shirtless Glen Powell. The thing is, getting abs like that can be almost impossible. By that, we mean even getting the outline of abs is difficult, let alone those Powell-esque lats, deep-V and that eight-pack washboard.
You’ll need to get down to at least 12% body fat for abs to start showing. And ideally, you’ll want to maintain muscle mass as you go. “Getting shredded is an approach to losing fat that preserves muscle and enhances definition,” explains Adam Enaz, PT and registered dietician. Diet, strength workouts, cardio and recovery all play a role. As does one crucial factor: time. “Consistency and patience are vital for achieving lasting results,” Enaz warns.
What exactly do we mean by ‘shredding’?
Shredding means drastically reducing your body fat to show off all your glorious muscles. Doing it safely requires a rounded approach without resorting to extreme methods, such as weight loss medications, starvation diets, or excessive sauna use.
“Optimizing your calorie deficit whilst being on a weight training program that focuses on progressive overload is key,” says Enaz.
One thing shredding isn’t is starving yourself. Garthe et al. compared two groups, one on a 19% (~500 calorie) deficit and another on a 30% (~750 calorie) deficit. The 19% group shed more body fat and gained muscle mass, suggesting that a moderate deficit is better.
How can we do it safely?
A decent shred takes a lot of planning. Scott Harrison, celebrity PT and author of Eat Your Way to a Six Pack literally wrote the book on it. His top advice is to:
- Incorporate both strength training and cardiovascular exercise.
- Drink plenty of water—four liters a day, for men—to support metabolism and overall health.
- Try to get eight hours of sleep each night to promote recovery.
- Steer clear of crash diets.
- Consume a balanced diet with only a slight calorie deficit, eating regularly throughout the day.
Dietitian Fareeha Jay warns that nutritional deficiencies during weight loss can lead to a weakened immune system and increased susceptibility to infections, which means professional guidance is essential.
How long does it take to see results?
Again, we’re all different, with factors like starting body composition, diet, exercise routine, and genetics all coming into play. Harrison says “noticeable changes” can appear after four to six weeks, while a “significant transformation” may take up to 75 days.
Jay agrees that four to nine weeks should do it, while pointing out that elite-level bodybuilders typically lose around 12 per cent of their body weight three to ten weeks before a competition, while martial artists or boxers might pursue drastic weight loss inside seven days.
Again, this isn’t healthy and there’s no need for you—a civilian—to attempt this, no matter how many kickboxing classes you’ve taken.
What are the best things to eat while shredding?
When it comes to diet, Enaz is all about the protein. After all, your aim isn’t to slim down to weed-like levels, but to unveil your hard-won muscles through reducing your fat percentage.
“Studies show that consuming around 1.6 grams of protein per kilogram of body weight is sufficient for preserving muscles during a caloric deficit,” he says. “A lot of people think upping the protein leads to better results. It doesn’t. With my body transformation clients, I have been able to get them down to six percent fat while having no more than 1.6g per kg of protein.”
Enaz recommends fasting in the morning, only eating between noon and 8 p.m. For a cutting diet aimed at muscle retention and fat loss he suggests:
- Lean proteins: Chicken breast, turkey, fish, tofu.
- Complex carbs: potatoes, quinoa, oats—these are high in fiber and keep you full while on a low-calorie diet. (For example, new potatoes are one of the most satiating foods.)
- Healthy fats in small amounts: Fats play a role in testosterone production and muscle growth. Keeping fats at 40% is beneficial for energy levels.
Jay adds that occasional re-feed days focused on higher carb levels will boost energy and performance by enhanced glycogen stores in the muscle, and improving mental recovery.
What’s the best workout to help me get shredded?
Assuming you’re in a calorie deficit and are adding in one or two fasted jogs or rowing machine cardio sessions per week, it’s time to get in the gym and start pumping iron. Not only will this help with calorie expenditure, but it’ll boost muscle mass—every additional pound of muscle will help up your resting calorie burn, if only by a little.
Enaz’s routine is aimed at beginners or those getting back into fitness after a break. Aim for four sets of ten reps per exercise. You don't need to run through this every session, but try to incorporate at least one move from the below into your usual routine, aiming for four sessions per week minimum.
- Deadlifts
- Squats
- Pull-ups
- Bench press
- Decline sit-ups
- Deadlifts engage multiple muscle groups and increase metabolic rate.
Stand with your feet shoulder-width apart, toes under the barbell. Bend at the hips and take a good grip on the bar. Push your feet into the floor and hinge at the hips to stand, bringing the barbell with you. Back straight, hold the weight for a few seconds, then tilt your pelvis down, pushing your hips backwards to slowly lower the barbell to the mat. - Squats help build lower body strength and define muscles.
With a barbell across your shoulders, sit back onto your glutes, taking the weight through your hammies and heels. Go as slow and low as you can for maximum time under tension, then power yourself back to standing. - Pull-ups work on developing upper body muscles like the back and biceps.
Grab an overhead bar, palms facing away from you, hands shoulder-width apart. Engage your shoulders as you hop off the ground, pulling through the back to lift your chin above the bar. Slowly lower back down, extending the arms fully before pulling yourself back up. - Bench press targets the chest, shoulders and triceps for upper body strength.
Lie back on a flat bench and power a barbell straight up, roughly in line with your nipples. Reverse the move for one. - Decline sit-ups strengthen the core and enhance muscle definition and stability.
Hook your feet into a decline bench. Lie back. Hands behind your head, engage your core to lift your body up. Add a twist at the top or hold a weight plate over your chest for an extra challenge.
This story originally ran on British GQ.