So you’ve bulked up all winter and now it’s almost spring time so you want to make sure you look your absolute best when you hit those beaches so you figure it’s time to start losing some of that excess fat, right? Of course I’m right! Trust me,I know your struggle playa because I go through the EXACT same thing. But don’t worry, I’ve got you covered. 

As you probably already know, bulking is a common method of adding muscle mass to the body which involves eating a large number of calories and lifting weight in an attempt to build muscle.Only problem is, too many folks adopt a bulk at all costs attitude (dirty bulk) and end up piling on pounds of fat during the process. When this happens, it’s time to clean up your diet to shred body fat, while maintaining your hard-earned muscle. And that’s where we come in to give you that often needed “extra push”. 

So how exactly how do you get rid of that non desired fat? Well, first, it’s absolutely IMPERATIVE that you start to reduce your calorie intake. To burn fat, you must consume fewer calories than you burn, which forces your body to turn to its fat storage (instead of carbs) for energy. To kick the shredding process off, lower your current calorie intake by at least 500 calories per day. This should ensure a steady rate of fat loss of around 1 pound per week. Now remember, a diet consisting of 500 calories less than your normal should be an ideal target point. If you undergo too severe of a calorie deficit you run the risk of burning off those hard earned muscles as well as fat. If you’re losing more than 1 1/2 pounds each week, it’s likely you’re burning muscle too, not just fat. So keep that in mind.

Secondly, let’s get something straight when it comes to shredding. You need to keep your weight training routine exactly the same. Yup, you read right. While the common belief is that you need high repetitions and lighter weights to burn fat and tone those muscles up, I’m here to tell you that that is false. High-rep training burns no more fat than lifting heavy. When cutting body fat, you want to maintain as much muscle as possible, so to do this, stick with the same routine you used to build the muscle in the first place.Period. 

Lastly, even I though I personally hate it, it’s HIGHLY important that you add cardiovascular training to your workout routine. Now, I’m going to keep it real with you. When I bulk, I typically do very little cardio, but when it comes to shredding, cardio helps greatly with burning extra calories and speeding up your progress. Try to perform at least three to four cardio sessions per week, each lasting anywhere from 15-30 mins.Try performing a mixture of low- to moderate-intensity steady-state cardio and high-intensity interval training. For your steady-state work, walk, jog, swim or cycle and for the high-intensity intervals, play sports, run hills, do sprints at a track or on a treadmill, or use interval programs on the cardio machines at the gym.

For those of you who aren’t afraid of a little hard work and want to find out exactly how to shed those extra pounds while still maintaining your muscle check out our FREE SHREDDER starter guide below. Click the image and enjoy!

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Talk to you soon!

About the Author

Rhode

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Just a guy who loves to workout and learn everything there is to know about fitness & nutrition. Let’s get fit together!