HOW TO GET SHREDDED - gym brah

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THE FREE & SIMPLE GUIDE CONTENT WHAT YOU WILL FIND IN THIS GUIDE PART 1 INTRO PART 2 DIET AND COUNTING CALORIES PART 3 CARDIO AND BURNING CALORIES PART 4 HOW TO WORKOUT WHILE SHREDDING PART 5 BONUS INTRO Getting shredded or cutting down body fat could be the hardest thing ever if you don't know what you're doing , and certainly will not give you the result you're looking for if you don't do it properly. This guide will simplify the basics of shredding and prove how easy it is to start looking amazing when you master those basics. LETS GET YOU SHREDDED DIET AND CALORIES Fear not , I'm not going to tell you to eat chicken and rice 3 times a day, lets talk about calories instead. CALORIES Calories are your body's fuel , you get them from eating food and you burn them with working out. and they are what controls weight gain and weight loss, so to put it simply: If you eat more than you burn = you gain weight if you burn more than you eat = you lose weight Keep in mind , the human body burns calories 24/7 but we are not going to get to that in this guide , because its for getting shredded not for becoming a doctor. DIET AND CALORIES Now , lets use this information to get shredded you need to know how many calories of food your body needs a day to maintain your current weight, to do that we will use a website called TDEE CALCULATOR click on the text it will take you the website , there enter your weight , height..Etc and it will give you your maintenance calories. now substract 100-400 calories from that number ( start with 100 then whenever the weight loss slows down substract another 100). CONGRATS THOSE ARE YOUR SHREDDING CALORIES DIET AND CALORIES Now that you know how much you need to eat in order to start shredding down , you need to start measuring your food and using apps like MY FITNESS PAL that will tell you how many calories there are inside the food you are consuming. KEEP IN MIND : You need to keep your protein intake high,because its what builds muscle and keeps you from losing it during your weight loss ( Your body weight in kg x 2.2) grams of protein a day or (Your body weight in lbs ) grams of protein a day Simply : Eat less calories & Consume a lot of protein CARDIO So , from the last part you now know that you can lose weight without even having to do cardio,but that wouldn't be ideal and this is why : lowering your calories way too much means your body has less nutrients to use and it won't be able to function properly which will slow down your weight loss , that's why its recommended to slowly lower your calories as mentioned before and add cardio as a way to burn more calories. for cardio , you should start with one 30 mins long cardio session a week ,then depending on how fast or slow you want your weight loss to be , add more time/sessions whenever your weight loss slows down or stops. PS : KEEP YOUR CARDIO LOWER THAN YOUR STRENGTH TRAINING WORKOUTS YOUR WORKOUT Now this is where most people mess up , they start using less weights in the gym and working out for less time , this will cause you to lose a lot of strength and eventually lose muscle. yes , it is highly likely that you're going to lose strength while cutting down but it can be minimized if you workout right. How to do that Keep using the same weights you were using before on your main compound lifts and do it for as many reps as you can Start your workout with your compound lifts as you will have more energy to lift heavier Have more rest before you do your sets , that way you will perform the best YOUR WORKOUT Keep in mind that in some days you are going to feel weaker and more tired , the challenge is to do your best even in those days. What to do in those days : Use your usual weights but with lower reps If you cant use your usual weights lower the weight but try to make it harder using techniques such as pause reps Have even more rest time before your sets Simply : Do your best to stay strong in the gym to avoid strength and muscle loss TIPS TO MAKE IT EASY Walk alot, start with 10K steps a day in week 1 then add an extra 2.5K steps a day each new week, walking is a powerful and easy way to burn more calories and even if you hate going outside you can just do it inside your house going back and forth. As mentioned before ,keeping strength in the gym is very important but that requires a lot of energy, so it is advised that you have a large portion of your carbohydrates before your workout Find cardio exercises that you enjoy doing , it doesn't have to be a treadmill, you can go swimming , playing any type of sport you enjoy , try HIIT youtube workouts (just keep it fun and versatile) TIPS TO MAKE IT EASY Don't be so hard on yourself , eat something you enjoy every once in a while (as long as it fits your calories) Find low calorie versions of your favorite foods (the internet has it all) If you fail one day , just get back to it the day after, it is totally okay to fall down ,staying down is what's not okay The scale is not the judge of your cut , the mirror is. THE END That is all , you just covered most of what you need to know to start your shredding phase . of course not all details were included in order to keep this short and simple but you can always search on the subjects on the internet. This is not ground breaking or new information that have never been said before , it's just the basics and i tried to make them as easy to follow as possible. Much love , Gym Brah IF YOU'VE ENJOYED THIS Support us by buying our merch gymbrah.creator-spring.com