It’s that time of year when the idea of having a shirtless Glen Powell physique becomes a popular goal. For most people, though, that level of definition feels unattainable. Even the outline of abs is difficult, let alone the lats, the deep V, and an eight pack washboard. But with the right strategy, losing fat while keeping muscle isn’t a fantasy.
“Getting shredded is an approach to losing fat that preserves muscle and enhances definition,” says Adam Enaz, a personal trainer and registered dietitian. He notes that diet, strength workouts, cardio, and recovery all contribute, and so does time. “Consistency and patience are vital for achieving lasting results.”
Shredding means drastically reducing body fat to reveal muscle, but doing it safely requires a well rounded plan. Enaz advises against extreme methods like weight loss medications, starvation diets, or excessive sauna use. Instead, he highlights the importance of “optimizing your calorie deficit whilst being on a weight training program that focuses on progressive overload.”
Why a Moderate Deficit Wins
Starving yourself is not the path. Research by Garthe et al. compared a group on a 19 percent (about 500 calorie) deficit to another on a 30 percent (about 750 calorie) deficit. The 19 percent group shed more body fat and actually gained muscle, suggesting that a moderate calorie deficit is more effective.
Planning is another essential piece. Scott Harrison, celebrity PT and author of “Eat Your Way to a Six Pack,” literally wrote the book on it; his top advice centers on preparation. Dietitian Fareeha Jay warns that nutritional deficiencies during weight loss can weaken the immune system and increase infections, making professional guidance vital.
Timelines and Differences
Everyone is different, with starting body composition, diet, exercise routine, and genetics all influencing results. 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. By comparison, elite bodybuilders typically lose around 12 percent of their body weight three to ten weeks before a competition, and martial artists or boxers might pursue drastic weight loss within seven days. Jay stresses that this isn’t healthy, and there’s no need for the average person to attempt such extremes.
Protein, Fasting, and Refeeds
When it comes to diet, Enaz emphasizes protein. “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 also recommends fasting in the morning and eating only between noon and 8 p.m. Jay adds that occasional refeed days with higher carbohydrate intake can boost energy and performance by enhancing glycogen stores in the muscle and improving mental recovery.
The Workout and Cardio
If you’re already in a calorie deficit and doing one or two fasted jogs or rowing machine sessions per week, it’s time to lift weights. Strength training will help with calorie expenditure and build muscle, and each additional pound of muscle slightly raises your resting calorie burn.
Enaz’s routine is aimed at beginners or those returning to fitness. He suggests four sets of ten reps per exercise, and you don’t need to do every move each session. Try to incorporate at least one of his recommended exercises into your usual routine, aiming for a minimum of four workouts per week.
Getting shredded is a gradual process that doesn’t require extreme measures. By focusing on a moderate calorie deficit, sufficient protein, consistent strength work, and patience, you can safely reveal your hard earned muscles.
