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SHREDUCATION 101: How To Lose Weight And Get Shredded For The Summer

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For VIP online coaching shoot me an e-mail at: [email protected] 101: How To Lose Weight And Get Shredded For The Summer (THE TRUTH). New video Is up! In this video I covered a lot of topics so I hope you get a lot of value from it and also enjoy it on the way.Video content:losing weight is not something extremely difficult that you have to read a whole book on or only stick to certain foods and avoid foods that "make you fat", or something extremely easy in terms of just being in a caloric deficit, especially if you want to get to very low body-fat percentages for the summer and get shredded so you can show off your abs. The lower your body-fat percentage goal is, the harder it'll be for you to achieve it. Constantly being in the same 300 or 500 caloric deficit will not get you to 0 percent body-fat if you implement it long enough, that's for sure. Your body is way smarter than you thought and also very adaptive, just like if you were to do the same workout routine with the same amount of weight, exercises, sets and reps, your body would get used to that after a while and you would hit a plateau.Now let's first cover which foods to eat. The typical questions: "Bro which foods should I avoid in order to lose fat?", or "Which foods burn fat?","Will I get fat if I eat this?". You can also see a lot of clickbait ads talking about the five foods to avoid when trying to lose weight, or 3 fruits that burn fat instantly and stuff like that. In reality the foods you eat have nothing to do with your weight loss or weight gain in those terms. But having that said I always suggest eating "clean" and healthy not necessarily because of making your fat loss journey easier, because there are a lot of healthy foods that are very high in calories, but because of your overall health, mindset, etc. And we're here to develop ourselves in every aspect as much as possible not just acquire those aesthetics brah.Having all of that said here's how you'll start off your shredding journey. Calculate the exact amount of calories you burn each day (your maintenance level) and you can do that by finding a calorie calculator on Google and I'll also make sure I post a link to one in the description box. When you're done with that subtract somewhere around 300-500 calories from your maintenance level and that will be your daily caloric intake. You are not going to experience some super fast fat loss results with being in a low caloric deficit like this one but when it comes to shredding and preserving as much muscle mass as possible, slow and steady wins the race. Otherwise your energy levels are going to be very low, resulting in having bad workouts and fast strength loss and ultimately resulting to you losing a lot of muscle mass as well. Your weightlifting workouts should also stay the same when you're shredding, when you're in the gym just forget that you're even on a cut and focus on pushing or pulling as much weight as you can within the hypertrophy friendly rep range in order to preserve your muscle mass. As far as the macronutrient ratio goes I have an older video where I talked about how much proteins, fats and carbs to eat during a cut so make sure you check it out if you're interested I'll provide the link in the description box.Now that you're in a caloric deficit make sure you track your weekly progress, this is very important because at a certain point you'll hit a plateau where you won't be burning fat anymore simply because your body got used to it and your metabolism slowed down. So week one you burned 2 pounds of fat for example (this of course depends on the caloric deficit you're in), week two the same, week three and so on. Eventually you'll hit a plateau where you won't be losing weight anymore and the time when this will happen depends on a lot of factors (it varies from one person to another, depends on your body fat percentage goal (the lower it is the higher your chance of hitting a plateau earlier) and so on...). So when you see that you only lost half a pound in a 7 days period or none at all you'll know that it's time to do something different and what is that you ask? More info's in the video...Calorie calculator: http://www.calculator.net/calorie-cal...Cold showers: https://youtu.be/5pIhnxODbSISimplest approach to nutrition: https://youtu.be/cNp4L48NGogFollow my facebook fitness page: https://www.facebook.com/StefanTosicF...My facebook profile: https://www.facebook.com/stefan.tosic.54My twitter account: https://twitter.com/StefanT97My facebook page: https://www.facebook.com/StefanTosicF...My Instagram account: https://www.instagram.com/stefantosic97/stefantosic.wordpress.com


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