Ripped, shredded, chiseled whatever you want to call it, it all means the same thing – Whoever you’re describing looks damn good.
Sculpted shoulders, pumped up pecs and abs so tight you could crack walnuts on them – it’s a pretty great image, but getting can be an intensely brutal experience.
Why? Because you need two things: low body fat and a lot of muscle mass. With hard work it’s relatively straight forward to achieve one of the two, but both at the same time can be an absolute killer.
You’ll be thinking about eating ridiculously clean, training incredibly hard, and if you’re still not seeing the results you want – considering cardio.
The first thing you want to do is hold that thought – then forget it.
Cardio may help you burn calories but it’s also one of the worst things known to modern man; it’s boring, it’s exhausting and more importantly – it doesn’t help you make any gains!
It’s a sad state of affairs and we here at Fit Chief feel we’re up to the task of rectifying it, with this: our top 5 ways of getting ripped without taking a step of unwanted cardio.
1. Diet like a Boss
We all know the first rule of starting any cut is to clean up your diet, throw out those crazy carbs and start buying in some veggies. However, just swapping out fries for sweet potatoes isn’t going to cut it – if you want to see real changes the only way to do that is through a calorie deficit.
Essentially you need to take in less energy than you actually use throughout the day, your body will make up the difference by burning fat. Work out how much you eat to maintain your current body weight eat less of it. Simple.
You don’t have to take a lot of calories off your intake, but enough that your comfortable with that you can tolerate for at least a month or two – done right you’ll start seeing the results pretty quickly. And obviously if it’s all healthy stuff it’s all going to be happening a lot sooner rather than later.
2. Intermittent Fasting
The IF lifestyle is one of the fastest ways to see results – if you do it properly that is. If you’re not familiar, it involves consuming all of your daily intake of calories and macros within a set window of time throughout the day.
Most people have an 4 – 8 hour eating window in the day and then fast the rest, consuming only low calorie beverages like green tea and water in between.
This type of dieting has been seen to drop insulin levels, which promotes fat loss (study), increasing the amount of human growth hormone in the body (study) and even helps with the repair and recovery of cells (study).
There’s the science to it, but there’s also another more simple reason that intermittent fasting helps get you shredded – you have to plan it.
Knowing what you’re going to eat for when the time comes makes it a lot harder to squeeze snacks in there if your only grub is prepared in advance is totally clean.
3. Supplement Yourself Shredded
When chasing that lean BF some people think they have to turn to cardio because of how slow their metabolism is. If this is you, don’t worry, there’s always another way – and one of them is fat burners.
Fat Burners are supplements aimed at people who train hard and eat clean, and still can’t lose weight quick enough. They use a range of proven ingredients that all work in an effort to help you burn extra calories and lower your body fat.
- More Energy – Still have intense workouts despite less calories
- Increased Metabolism – Process food quicker, burn more calories
- Thermogenic Benefits – Lose more body fat, maintain muscle
- Suppressed Appetite – Crave less food between meals
We’ve tried some ourselves and have identified the best you can buy on the market at the moment. We had some great results and you can read our full reviews of each one over here – If you’re looking to get completely shredded it’s definitely worth your time.
It gives you a real edge on your cut and makes the fat loss process a whole lot simpler.
4. Drink More Water
It may sound stupid, but one of the main reasons bros suffer when it comes to cutting is because they’re not drinking enough water. It’s true, around 73% of our bodies are made up of the stuff, and you need a lot throughout the day to keep it that way. Without water, you start to get hungry… real hungry.
This is your body looking for anything moist that it can absorb water from, and this can lead to breaking diets and serious set backs.
If you’ve sorted yourself out with a pretty spectacular diet and you still want to binge, chances are you need a glass rather than a fork.
5. High Rep Sets
Your diet isn’t the only thing you’re going to want to change.
You want to be building dense, sculpted muscle and the best way to do that is to develop as many fibers your muscles as possible – and the smartest way to do that is through high reps over a lot of sets.
High reps can take a lot out of you, and it commands a lot from your muscles. To make sure you reach the end of your set, your body starts recruiting more fibers in the muscle. This works over a lot more of the muscle rather than just it’s strongest points and really helps towards developing that ripped physique.
Typically you want to be looking at around 5 sets of 15 reps on a weight that is difficult to do, but can be completed with good form, this is usually in the range of 65 – 75% of your 1 rep max. If you switch up to a lot machine/isolating work you’ll really notice the difference, and don’t get me started on the pumps.
As for abs you can go a lot more intense, sets of 30 – 50 reps depending on the exercise will tear up your core and start making some packed muscle.
There you have it. The top 5 exercises for cutting fat and getting shredded without having to even lay eyes on a cardio machine.
If you’re not going to go running, the best thing you can do is start dieting – hard. Stay hydrated, get your supplement stack in order and start training for those high rep pump sets.
If your interested in the fat burners we’ve got a whole article dedicated to reviewing them over here, going through the best for the fastest progress.
Follow these instructions and your body’ll soon catch up, and you’ll cutting up without the cardio in no time!