High-intensity interval training can be performed on any piece of cardio equipment, but the treadmill and rowing machine are particularly effective.īe sure to mix up your routine by trying different exercises that work for large muscle groups all at once. To get shredded, do HIIT training at least three times a week for 20 minutes with as little rest in between sets as possible (30 seconds to 1 minute) ( 6 ). Studies have found that adding this type of training to an exercise may help burn fat even after working out. HIIT involves short, burst-like exercises followed by a period of rest. Push-ups, which train your chest, shoulders, and triceps, and core.įorget running on the treadmill for hours high-intensity interval training is known to be a more effective way to get shredded fast ( 6 ).Squats, which train your quadriceps but also activate the muscles in your abdomen, back, and glutes and.Deadlifts, where you lift weights by bending over and grabbing them with both hands.What kind of training regime should you follow? A program based more on compound exercises, those that work for multiple muscle groups at once, and less focus on targeted ones such as biceps curls and triceps extensions that will help maximize results. The last set is always an “all-out” one where you try to hit as many reps as you can. It means that you should lift weights three times (sets) per exercise and do eight reps (or more) on each set. You don’t have to do it every day, but we suggest you make a point of hitting the gym for a strength training session at least thrice a week for the next four weeks ( 5 ).Īs for how many sets and reps to do each session? Just follow this simple rule: 3 x 8. Lifting weights is one of the best ways to do this.
Thus, to burn more fat, you need to build muscle mass and strive for a higher metabolism. Strength Train To Build MuscleĪs we said, the number on the scale doesn’t matter – it’s all about how much fat your body has stored. Plus, muscle burns fat and increases your metabolism ( 7 ). Burning fat is crucial, but the more muscle you have underneath, the more ripped you’ll look. Probably the most important thing you can do for a more toned body is to increase your lean mass.
#Shred diet how to
Here’s how to lose weight and gain muscle in 4 weeks. So, for the 4-week shred plan diet and workout, you’ll have to do a little more than be on a calorie deficit and hit the gym every three days. Additionally, intense exercise goes a long way to boost your efforts. You could be very fit, but without the right routine, your six-pack won’t show. How quickly can you get a six-pack? Remember, getting a six-pack is not only about building muscle – it’s about burning fat as well.
The SHRED Life is all about living your best life by making changes in how you eat, drink, think, and move.
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