Training

Shredding For Men | Training Guide

WHAT IS SHREDDING?

Shredding is a term used by bodybuilders who compete in physique competitions, however with regular gym goers it has become more of a loose reference to getting leaner.

Being “shredded” implies that you are at a very low, and essentially unhealthy, body fat percentage, being able to see every detail in your muscle and your veins popping out of your skin. This range for males can be anywhere between 2% and 6% body fat. This is why anyone getting shredded will only maintain their physique for a short period of time, either for a body building show, or for something like a holiday if you’re just a regular gym goer.

There could be many reasons as to why you would want to get shredded. Professional bodybuilders are judged on their body fat and how shredded they are in conjunction with muscle size and symmetry. This is what they need to do in order to be at their best and win. For your average desk warrior who hits the gym on a regular basis, shredding is for their own personal satisfaction and essentially vanity, most people just want to look good naked.

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WHY YOU WOULD WANT TO DO IT?

The number one reason people start going to the gym is to lose body fat and, particularly for men, add muscle mass.

Men will try shredding to improve their body, and consequently improve how they feel about themselves. Depending on your starting body fat percentage, as you become leaner you will have increased energy, a fitter and trimmer appearance and better overall health due to being in control of your diet and exercise.

Once men get down to single figure body fat percentage their ‘six pack’ will be easily visible, veins more prominent and they will experience few to no cravings as they are in total control of their diet.

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TIPS ON GETTING STARTED?

Being shredded in no easy task and it takes 100% commitment to your diet and training. Your diet is EVERYTHING and if you don’t have control of this then you will really struggle to be sub 10% body fat.

To get started you need to know what your calorie intake needs to be in order to drop body fat slowly and effectively. Cutting too many calories too soon will only slow the shredding process; it can actually reduce your muscle mass and even damage your body’s metabolism.

Your exercise programme should be mainly resistance sessions with some cardio sessions. An effective programme will see you gradually increase your energy output, or decrease your calories, in order to consistently drop body fat each week.

Have your training programme laid out and put in your diary so you know when and what you are training on each day. Not sticking to a diet plan is one of easiest ways to fail at shredding, so make sticking to your meal plan as easy as possible by planning and cooking your meals in advance. If you don’t have your food prepared and bought with you to work, for example, you will almost certainly not hit your required energy needs for the day.

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WHAT DO YOU NEED TO BE AWARE OF?

Seek advice and guidance from someone who knows what they are talking about, especially people you know that are currently in great shape or have been in great shape before. Do research into a choosing a personal trainer as the market is saturated. Like any profession, you can have good and bad experiences with different people, and you want to work with someone who you naturally click with.

If you have a well-structured programme and diet then the risks of shredding will be minimal, but be careful not to over train and drop body fat too quickly. Training too hard, or eating too little, will only result in your body working against you by holding onto body fat or eating into muscle mass instead.

Getting completely ‘shredded’ will take over your life, so be prepared. Socialising with friends will become difficult as you won’t be able to eat or drink what they are. You won’t be able to eat all your favourite foods and weighing and measuring out your meals is time consuming.

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Advice provided by Sam Adams from Black Label Fitness

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