As we enter the summer months, Rory McInerney of FFS Gym addresses the fundamentals needed in order to get shredded.
– Have a holiday coming up?
– A Wedding / Honeymoon?
– Need to fit into a dress or suit?
– Never really feel satisfied with your body composition?
If you have experienced any of the above, chances are you may have Googled the best ways to lose weight or get lean in the past. During this exploration of crash diets, fads and nonsensical workout routines that are more likely to have you crocked rather than chiselled, you may have learnt quite a bit.
This means that you are the most difficult person to convince that mastering the basics is the key to getting lean.
What if I told you that the guy in the picture below had this FFS transformation over 12 weeks, without changing a whole lot and now has a lifestyle that will sustain / elevate that physique?
FFS Transformation Contest Winner Isaac Butler
See my top tips & advice below.
- Make A Plan & Stay Consistent
When people make the positive decision to try to get leaner and healthier, chances are they want it immediately. It’s easy to become disillusioned and impatient with the process if you do not have a plan that includes Key Performance Indicators (KPIs), a timeline and an objective outlook on the process.
You should be able to set your KPIs, for example;
- Four sessions per week
- Eat five meals per day
- Cook 90% of my own food
- Get eight hours sleep
When you hit your deadline you can look back and see what let you down and whether there is room to improve.
2. Lift Heavy With Short Rest
Getting lean involves an increase in muscle mass and a decrease in fat mass. The best way to get bang for buck on this is by doing total body strength workouts, lifting as heavy as you can with good form and having minimal rest.
To get the most out of your total body sessions, aim to complete big movements that incorporate all the large muscle groups and complete them as a circuit.
Recommendation – 5 Rounds X 12 reps of each of the following, with 30 seconds between exercises.
- Dumbbell or Kettle Bell Goblet Squat
- Push Up
- Pull Up
- Reverse Lunge
- Dumbbell Shoulder Press
3. Stick To The Fundamentals
These fundamentals might sound incredibly basic, but they do produce results. From the eleven fundamentals above, how many do you incorporate every single day, weekends included?
Look at the areas where you are falling down on, incorporate the fundamentals daily, and you will see huge improvement.
I talked about sleep in my previous blog and cannot stress the importance of it enough when it comes to body composition.
5. Portion Control
You could be eating all of the right kinds of food, but it is possible that you might be eating a little too much of them. In order to lose body fat you must be in a slight caloric deficit. It really is as simple as that. You cannot be over-eating. If you follow FFS Nutrition Fundamentals 2 & 3 here, you will be on the right track.
Calories are king and if you want to see how difficult it is to burn them off, check out this video.
6. HIIT Training
If you do not currently incorporate High-Intensity-Interval-Training (HIIT) into your exercise in some capacity, then it is time to get off the fence. Recent research has shown that HIIT training is far superior to steady-state training in terms of fat loss, even when calorie burn is the same during both types of exercise.
You do not have to have fancy equipment BUT you do have to bring the INTENSITY.
7. Stay Patient
Getting ‘shredded’, ‘ripped’ or ‘jacked’ are all very difficult processes. You will become frustrated, as fat loss is not a linear process and it takes a lot more preparation and effort than a lot of people may think. The trade-offs for being more organised, saying no to pints or junk food, however are 100% worth it.
You will look, feel and perform better.
For more info or coaching advice on how to get lean or to speak to us at FFS about online coaching contact [email protected]