Get shredded – the best training tips
Get shredded – anybody wishing to get a defined figure must first loose body fat. According to the classic rules a negative energy balance must be achieved to reduce body fat. To be specific: More calories need to be spent as are taken in. The best and fastest success is achieved by a combination of a cunning calorie reduced diet and the right training. Here we will give you the best tips to get shredded:
Focus on basic lifts!
Not only to get strong or to pile on the muscles basic exercises are important. Also, the energy consumption due to training the big muscle groups, including all the smaller muscles associated with the movement pattern, is greater than for single joint exercises. Therefore, simply use the time for pull ups and squats with a barbell instead of biceps curls and leg extensions. The intensity should ideally be hard or very intense as it is also principally with hypertrophy training.
Short of training time, make use of supersets!
Lots of work burns lots of calories. During training with supersets – two exercises for different muscle groups are performed alternately with minimal break in between – the calorie consumption is greater compared to traditional training with the same overall training volume (1). Furthermore, with supersets compared to traditional training methods more exercises, reps and sets can be performed during the same period of time. In the end more muscular work in turn means an additional calorie expenditure.
Be vigorous with your cardio training!
In general, with high workload (speed x resistance x time) more calories are burnt compared to a steady session. As a rule of thumb for the choice of intensity: The intensity is chosen correctly if you can’t easily hold a conversation. Anyone not able to run, row or cycle continuously at this intensity should instead complete high intensity intervals (HIIT training). As well as the intensity the actual working muscle mass is key. Since: the more muscle mass is actively moving, the greater the number of calories burnt. Running, rowing and swimming therefore are ahead of cycling in terms of calories consumed at the same exercise intensity.
Structure and plan training sessions!
When shredding the focus should clearly lie on strength training. Falsely, solely endurance training often moves into focus when training for body fat loss. But with shredding not only the calorie consumption and body fat reduction but also the optimal retention of valuable muscle mass is important. Strength training in combination with a smartly put together calorie reduced diet not only supports muscle maintenance, but it is even possible that a small increase in muscle mass can be achieved, if everything is optimally designed (2). Muscles are not only important in the eye of the beholder or for a defined figure but are also significantly involved with energy turnover: More muscles mean a greater calorie consumption.
For maximal success muscles need to be given enough time to recover. Depending on the training plan 12 to 48 hours should be factored in for recovery. For example, anyone combining intense whole-body workouts with HIIT endurance training (high intensity interval training) should stick to about 48 hours of recovery time. Anyone who still has time left on the days without any strength sessions can incorporate a longer steady state or moderately intense endurance session. Thereby the metabolism and the calorie expenditure are further increased without stressing the muscles or disturbing the recovery period.
Jackpot After-Burn Effect
E.P.O.C. – Excess Post-exercise Oxygen Consumption is the so called after-burn effect. This means, after training the metabolism can be elevated or more strongly activated for several hours, therefore resulting in a higher calorie consumption (3,4,5). Also here holds true: Especially the exercise intensity is defining for the extent of the after-burn effect (3) – the more intense or strenuous the session is the greater the number of calories burnt not only during the session but also through the after-burn effect.
Enjoy the sweating and “exposing” of your hard acquired muscles!
Author: Sebastian Kaindl
Sebastian is a sports scientist (hons), head coach at Kaindl Athletic System, state coach for powerlifting and was an active member of the German national team. He is also a member of the Dymatize Advisory Board.
Disclaimer: The exercises, training and/or nutritional information and recommendations presented in this article/video are to be followed at your own risk and do not substitute personal and/or individual advice. Medical advice should be obtained beforehand by anyone under 18 years of age, by individuals with health restrictions (especially orthopaedic or internal complaints/conditions), and by women who are pregnant or breastfeeding. If problems are encountered when applying the training and nutritional methods, a doctor should always be consulted immediately. No liability is assumed by Active Nutrition International GmbH. References
(1) Kelleher, A.R. et al. (2010). The Metabolic Costs of Reciprocal Supersets vs. Traditional Resistance Exercise in Young Recreationally Active Adults. J Strength Cond Res, 24(4):1043-51.
(2) Longland, T., et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 103(3):738–46
(3) LaForgia, J., Withers, R.T., & Gore, C.J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci, 24(12):1247-64.
(4) Knab, A.M. et al. (2011). A 45-minute vigorous exercise bout increases metabolic rate for 14 hours. Med Sci Sports Exerc, 43(9):1643-8.
(5) Hackney, K.J., Engels, H.J. & Gretebeck, R. J. (2008). Resting Energy Expenditure and Delayed-Onset Muscle Soreness After Full-Body Resistance Training with an Eccentric Concentration. J Strength Cond Res, 22(5):1602-9.