Get Shredded 5 Means Of Effective Weight Loss


Everything You Need to Give Up to Get Ripped Lean and Cut Up | Top 3 Success Barriers to Burning Fat

Video taken from the channel: Gravity Transformation Fat Loss Experts



Video taken from the channel: ScottHermanFitness


KETOGENIC DIET | Shred Fat & Build Muscle

Video taken from the channel: PROMiXX


How To Overcome Diabetes, Burn Fat, and Get Shredded | Straight Facts With Jerry Brainum

Video taken from the channel: Generation Iron Fitness & Bodybuilding Network


How Fat Loss Works Episode 5: Setting up Your Fat Loss Diet

Video taken from the channel: biolayne

Shredded: 5 Methods for Successful Fat Loss 1. Build your meals with protein When you’re on a shred program, be sure to get at least 30% of your daily intake from protein. This number can go up to 40-50% depending on your progress. When you’re trying to burn the fat off your body, protein is one of your best friends for a few reasons. I’m going to lay everything out for you. Let’s get past the common myths and mistakes and discover how simple getting shredded can be once you put all the right pieces together!

It All Begins With Calories. You’re probably familiar with the physiology of fat loss, but let’s quickly review it. Beauty in Simplicity. To promote lean muscle gains and a shredded appearance, you don’t need to dedicate excessive time to every conceivable training method.

2, 3. Nor do you need to spend hours trying to uncover the next crazy and exotic diet plan. In fact, you’ll find that the most successful shredders are those who consistently apply the basics while staying on task for the long haul. Start the clock. You can get that shredded, tight, hard, dry look models achieve for photo shoots in one week flat. Just try these tactics.

Here are expert-approved tips that’ll help you clean up your diet, lose excess weight, and set you up for better health in your 60s, 70s, and beyond. 1. Focus on fat loss, not weight loss. By getting your 7-8 hours a night you’ll avoid any wacky cravings and emotional eating, which will make your fat-loss goals that much easier to achieve. Avoid artificial sweeteners.

They help break up the monotony of a diet and make adherence easier. When you have a lot of fat to lose, it can be very tough to stay motivated for months on end. Similarly, when you’re trying to get shredded lean, the body fights back harder during the last stages of the diet.

Carolyn Dean, MD and author of 30 books, including The Complete Natural Medicine Guide to Women’s Health also explains, “The loss of nutrients such as magnesium has decreased the production of metabolism-boosting hormones, so your weight loss efforts are handicapped.”. In essence, this isn’t your fault. With age, your body becomes less efficient with producing the key hormones it needs. The best diet for getting ripped is high in protein and low in fat, with a moderate amount of carbs. Active individuals must be careful to eat enough protein to preserve lean muscle mass.

According to the researchers behind the 2014 JISSN review, that translates to 2.3 to 3.1 grams of protein per kilogram of body weight. The tips provided below will help you create a meal plan that will complement your workout efforts and thus enable you to lose fat and get ripped in no time: Bodybuilding Diet Tips Ensure that you eat six times a day (once every 2-3 hours): In this manner, your blood sugar remains stable, cravings are minimized, energy and metabolism are.

List of related literature:

In the last chapter I discussed HIIT and MRT for fat—loss training.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

This method would be considered daily undulating periodization.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Multiple methods were explored leading to potential selective fat loss.

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

All of these methods have been studied and shown to be very effective for resistance training.

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

While I didn’t follow Ferriss’ diet plan, I did glean mindset advice and a few hacks from his book.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

In chapter 6, I discuss in detail how these measures support your efforts to burn fat and build muscle.

“The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day” by Denis Wilson
from The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day
by Denis Wilson
Chelsea Green Publishing, 2019

Here are 10 steps for fat loss:

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

If you use the techniques outlined in this book, you can use BAT to your advantage, which means excess calories are not stored as WAT (which ends up as undesirable belly fat).

“Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans” by Maria Emmerich, Craig Emmerich
from Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans
by Maria Emmerich, Craig Emmerich
Victory Belt Publishing, 2018

Using these methods, which will intensify the burn so greatly that your desire for success will be tested on each and every set, is the best way to achieve your goals.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • For anyone interested, here is the paper where Muller et al. published the revised equation:

  • I hope I`d learned this particular sooner! I would`ve shed 14 pounds years back. This method doesn’t ask you to alter your diet or perhaps you must work out. It only reduce your urge for food to it with out sacrificing your health. Google can help you to research it. Program’s name is under.
    Bella Kaγozko
    good luck

  • What is the best product or brand to lost crazy amounts of weight? I read plenty of superb opinions on the net about how Custokebon Secrets can help you lost lots of fat. Has anyone tried using this popular lose weight methods?

  • Another awesome video. Everything you say is true. I am 70 years old, began a weights/aerobics vegan diet plan in November, 2016. Now down 23 pounds from 210 at the start. Six pack is finally showing a little bit without too much effort to suck in. Patience is vital, and so are the right food choices. At my age, it will take quite a few more months to reach my goal, but I will never stop and never will give up, even after I feel I’ve reached my ideal appearance and weight. I always remember that “you didn’t come this far just to come this far”! Gotta love that quote. Thanks for all these great motivating videos and for sharing your extensive fitness knowledge.

  • Does Custokebon Secrets (google it) help me lost a ton of fat? I notice lots of people keep on speaking about this popular fat burn diet plan.

  • Clenbutrol is a safe and legal alternative of Clenbuterol. Clenbutrol claims to mimic the fat loss effects of Clenbuterol,i used this ”❤️ here: it does fonction.

  • hello, I’m a new subscriber:)
    I find Your videos straightforward and informative.
    I need to lose some weight but the truth is I feel much better eating healthy and exercising, so though I’m quite far from my physical appearence goals, I enjoy the journey. Cause the truth is once I’m slimmer, I’m not going to be happy all the time and I’m not going to change much as a person. So I need to have motivation or momentum as You say every step of the way. Feeling healthier, feeling lighter, performing better these are my everyday goals. And sure I will be proud of myself once I drop the weight. But the journey doesn’t stop there so I might as well enjoy it:)

  • Just increase your work output from weight training instead of cutting calories too low, that’s works for me and stan efferding and Mike dolce also recommend that

  • I do bought my clen yesterday.
    My question, if I take clen in the morning, Can I take another detox pills before sleep same day?

  • If I am trying to lose fat and I’m 25-30% bf is it acceptable to break the carb/fat ratio 65%f 35% carb. I know you stated you can break it up how you would like but given the amount of body fat would this ratio be ok. If not what ratio range is best.
    Thanks for the content

  • Love this series of 5 videos. This episode focusses on the calories in. Is there a video coming on the calories out side of the scales? Ways to influence the various components of calories out?

  • Any advice for losing weight with type 1 diabetes. Those insulin injections basically guaranteed everything is stored as fat:/. I have not touched any quick carbs and have had limited “slow” carbs but seems that weight is gathering around the stomach more than anywhere.

  • Do natural popular fat burn diet plan like Custokebon Secrets really work and if so, how effective are they? I’ve heard many awesome things about this popular weight loss diet plan.

  • 4-5 lbs of muscle a year?.. I don’t think so…

    Science +nutrition and dietetics + proper lifting and strengthening = perfect formula > (massive gains)

    Bodybuilding is an experiment because people have different types of body mechanism. You have to try everything and pick the best that suits you.

  • As expert, I do think Custokebon Secrets is actually good way to lost crazy amounts of weight. Why not give it a chance? perhaps it’ll work for you too.

  • clen works great. i have just finished it. lost 9kg in 2month.(now i have 8%bodyfat) havent lost any strength or muscle. if your diet is good and u train hard you will get great results.

  • Stoked on all your knowledge! What’s your opinion on where you draw the line with how much protein is too much in the context of renal health and when that could begin to show adverse effects on the kidneys?
    Also, at what point does too much protein become unnecessaryis there an upper limit of how much protein our bodies are able to use efficiently (in the context of hypertrophy)??

    Thanks, Layne!

  • Fantastic… as someone who’s taken 3 courses on biochemistry I found the balance between science and practical advice just perfect in the video series. Gonna check out the book for sure.

  • My close friend finally confided in me just how she dropped most of her excessive weight and it has been by using this guide. What I stumbled upon is it’s indeed working. I’ve currently lost 3 lbs that I’ve been wanting so desperately to lose. I am so pleased with what I gained. Google should help you to discover it. Guide’s name is Peyton Huno†az
    good luck

  • Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called NextLevelDiet, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.

  • I’m sharing the crap out of this video…this is the most succinct while jam packed full of information that I’ve seen. Well spoken and professional. I’ve lost 15kg in 8 weeks by following 75% of these idea, making notes on the rest!

  • I found the Muller equation after some searching:

    (13.587 x LBM) + (9.613 x Fat Mass) + (198 + 1 for male or 0 for female) (3.351 x Age) + 674

    I found it from

  • Another great video Jerry, great advice

    Just a query, I’ve read in several books dieting that carbohydrates relate only to the high starch carbs like sweet potato, squash, rice (350-400 Kcals/100g) etc.. and that vegetables, being non-starch, are much lower in calories (100-150Kcals/100g) and can pretty much be eaten in abundance (calories required to digest non-starchy vegetables roughly equals the calories released by those vegetables). What are your thoughts?

  • thius guy knows what he’s talking about. I love his videos they are so Complex but yet so simple a lot of great information keep it up man ������

  • Hi there, have you considered Custokebon Secrets yet? Just do a google search search. On there you’ll discover a great tips about how you can lost a ton of weight. Why not give it a chance? perhaps it is going to work for you too.

  • 2 questions. With regards to losing more then 1% body weight a week to minimise muscle loss does it make it better to increase cardio rather then lower calories to preserve mass?

    Also how often do you recalculate your maintenance While in a cutting phase?

  • I just need to know if I could still reverse diet I’ve been eating about 17 to 1800 calories after my 128 lb loss I’ve been around 1800 calories for about a year now and I’ve gained about 20 pounds back can I still reverse diet and fix it do I also stop cardio on the reverse diet really need help really need these answers please thank you your videos are awesome I know they help a lot of people hope they can help me

  • What about insulin resistance, metabolic issues, blood sugar rollercoasters? And what about not all carbs are equal it seems. For some keto helps break a food addiction to sugar. Same with fasting or so it seems to me. And what about inflammation and gut health? Most of these things get addressed when the keto diet is implemented. But when then I do agree with taking diet breaks and eating more carbs now and then. I’m sticking with keto until I reach my goal weight then figuring a roation that allows a few more carbs. Not sure of that rotation yet. In the mean time My gut health is way better, less bloating, skin health is better, dental health is better, and energy levels better.

  • Never thought I would disagree with your approach, but I do.
    Energy imbalance OK, but it does not help me identify cause.
    I am one of those obese people who can accumulate fat on a starvation diet. So yes, very low input, but my body’s weight regulation is out of whack, because my body still manages to accumulate fat, which means that the calories out also drops to a low level.
    So my additional challenge is to restore my body’s ability to regulate weight, attention for: food and exercise and sleep type, quantity and frequency, hormonal balance, energy distribution in body, and so on. I still do not have the answer, but I do know that allthough the idea of energy imbalance holds true, it does not help me deal with or even identify the underlying cause. If 500 less calories in leads to 550 less calories out, then I am even further away fom a solution. If 500 more calories in leads to 550 more calories out, that would be a step in the right direction ��.

  • Thanks for the great video. I hope you can confirm for me. I’m 53, so taking a 1.5% increase from 220 (my calculated amount) for a total of 23 years (man, when did that happen) would = 336gand that I need to use this to determine leftover macros for carb and fat (rather than the 220)? Is that right? Thank you!

  • Hey guys check out legit source I have been dealing with this source for 3 years and never had any problems with my package and this is the source with gave me a full transformation check link below

  • Guys, burn fat doesn’t have to be hard (I used to feel it did). I’ll give you some advice right now. Look for a diet plan called Custokebon Secrets. Seriously, that program has transformed my entire life. I probably shouldn’t even be talking about it because I don’t want a bunch of other folks out there running the same “game” but whatever, I am just in a great mood today so I will share the wealth haha.

  • These 5 episodes have helped me so much-I am so glad I stumbled upon your videos. I appreciate your straightforwardness (and you didn’t curse as much either) and easy to understand steps to fat loss. I am very ashamed to admit, but I have overeaten my way through five years of <> to lose weight. My mindset is changed and now my habits are changed. Sometimes I cannot see the forest for the trees-It’s not magic, etc. I will be able to lose this excess fat. I am going to be in that 5% because of my consistently, good habits not my herculean willpower or existential weight loss formulas/fads/excuses. lol Thank you again, Layne. Good day to you:)

  • Is it me or did you say 0.65…?
    But thanks be to God, you wrote 0.465
    Could have just said around 0.5kg
    Which you did use later:)

  • God have I missed something? Dear Dr Layne, how much calories should I be cutting in process of cutting? Like weekly. Or every 10 days? Last time I got into great shape but hell, I ended up doing trainings 5 times a week + bike + intervals with 1700 calories. It was overkill

  • My work buddy laughed when I told them I was planning to lose weight with just using Custokebon Secrets, but after I showed them unbelivable effects right after I used it they’re begging me to share with them about it. Of course I won’t tell them the detail about this diet plan, lol

  • As specialist, I think Custokebon Secrets is good way to lost a lot of fat. Why don’t you give it a chance? perhaps it’ll work for you too.

  • Is there truth to fat cell count increases in obese people but doesn’t go back down after losing which makes them more prone to regain (due to hunger signaling hormones)? Recent research around autophagy and fasting make me wonder if that might be a way to actually kill fat cells and give a sort of ‘reset’ to baseline hunger signals. Have you researched this at all or does it seem plausible?

  • The mouse studies showing negative effects of clenbuterol on heart use doses about 10000 times larger than the typical doses used in bodybuilding. So that is a bit like taking a kilogram of aspirin and claiming it is bad because someone died from the overdose LOL Also, people complaining of side effects probably take too high dose for them. I don’t think you need to shake like a leaf for clenbuterol to work. Ephedrine is good but it works by giving you energy and suppressing appetite, not by directly burning fat or building muscle as clenbuterol so they are not in the same group at all.

  • Great video. Thanks again. Between your videos and Mike Israetel’s I have gotten the knowledge that has gotten me from 335 to 265.6 this AM. On the way to 220ish. Much appreciated.

  • Loved this series. This needs to shown in gyms before signing up lol. Anyone who is wanting to lose fat needs to watch this. Drives me nuts how stupid or uneducated people can be on this subject. Love my daily layne videos!!!!

  • You Sir, are giving medical advice, while not being an Md, and could be responsible for someones death.
    You don’t even know is it a woman or a man seeking advice, age, and medical history.
    But you plain and simple cannot give general advice to sick people, only a doctor can do that, when he has all the tests.

    Best advice to all is to see a nutritionist and a doctor first, not turn to YouTube bro scientists.

  • What do you think of lost crazy amounts of fat using Custokebon Secrets? I notice many people keep on speaking about Custokebon Secrets.

  • I love all these people who know how and what early humans ate. They were so healthy that they did not live much past 40. Keto…..It’s all good until the next big discovery. I just watched a video on Alzheimer’s and they said saturated fat causes it……Fuck off doctors.

  • This is fantastic content and I am grateful that I found it. Great series. This should have millions of views. Thank you for making this and sharing the knowledge.

  • Hi there, have you considered Custokebon Secrets yet? Simply do a google search search. On there you’ll find an awesome suggestions about how you can lost a ton of fat. Why not give it a shot? perhaps it can work for you too.