Warrior Shredding Program: Get Shredded For Summer
I started leaning down on the 1st of January using the Warrior Shredding Program.
Most people don’t start until March or April and that’s why most people will never get shredded.
I have a large appetite so in that sense I have “bad genetics” for fat loss.
Instead of crying about my “misfortune”, I tried to solve my problem.
I love food and if I ate whatever I wanted, I would get fat very quickly.
It’s not because of my metabolism or any other nonsense excuse you hear online.
It’s simply because I’m naturally an overeater.
Most people who believe their “genetics” make them fat are overeaters too. When an inclination to overeat is combined with bad food choices (like the American diet), you get an obesity epidemic.
But simply being an overeater doesn’t mean you have to be fat.
You have a choice to make: Blame your genetics or take responsibility for yourself.
I decided to take full responsibility for my training and diet. That’s why I now have full control over how my body looks (within reason).
The right choice is obvious but you need to commit to it yourself.
I can’t force you to get shredded and healthy.
I also have no interest in that. I’m here to help guys who are committed to their goal and will do whatever it takes to get there.
If that’s you, read on.
Otherwise, go read BuzzFeed or other crappy sites.
How to Lose Fat
Fat loss is all about calories.
Every successful diet method reduces calorie intake or increases your level of activity in some way.
Low-carb / low-fat diets work.
But they don’t work because you avoid carbs or fats. Instead, they work because you eat fewer calories overall.
It really is that simple.
Dieting is simple but it isn’t always easy.
Your mind starts to play tricks on you to get you to eat more.
You might want to get ripped for the beach but your brain doesn’t think that’s a good idea. Your brain thinks you’re starving and will do anything to get you to eat more.
While that was a useful reaction 5000 years ago, it doesn’t help you now. Unfortunately, evolution is a slow process that hasn’t adapted to our modern circumstances yet.
Trying to fight against your reptilian brain won’t work. Hunger is stronger than 90% of the population’s discipline.
Unless you’re very disciplined, you’ll need to learn how to limit hunger.
Hunger Is The #1 Fat Loss Killer
Hunger is the reason why the average American can’t lose weight. For others it’s the reason they always gain the weight back right away.
So if you want to get shredded (and stay lean), you need to learn how to fight hunger.
Calories are what make you lose weight.
So can you just eat whatever you want as long as you hit your calorie numbers?
No, absolutely not.
I used to do this and it stopped me from getting below 10% body fat.
I couldn’t stick to my diet because I was constantly hungry.
If you are using my free fat loss diet, you will struggle to get below 10% body fat.
To lose the last 5 pounds of fat, I recommend the Warrior Shredding Program instead.
Hunger Killer #1: Satisfying Food
You need to eat “clean” foods that fill you up.
It’s easy to overeat on sugary sweets and pizza. Large portion sizes of unhealthy foods is one of the main reasons Americans are fat.
Have you ever tried eating 2000 calories of oatmeal?
It’s really hard.
How about 2000 calories from baked chicken breast?
That’s what will fill you up and make dieting easy.
And filling foods don’t need to be boring either! I recently got the KinoChef cookbook which I’m loving so far. If you want to make dieting effortless, Greg’s guides are perfect for you.
So what foods are filling?
While this partly depends on the person, there are a couple of factors that influence satiety:
- High protein foods will keep you satiated for longer
- High fibre foods are filling
- Foods with a large volume relative to the calorie content are filling
Those are the three main factors. Fibre and protein take longer to digest which leads to less hunger.
The size (volume) of a food has an impact too. That’s why foods with a lot of water in them are filling.
Your stomach literally feels full despite not eating that many calories.
At the end of the day, you need to find the foods that keep you full. These are just general guidelines to get you started.
Hunger Killer #2 – Intermittent Fasting
Intermittent Fasting is the only “diet-hack” I’ve used that actually works.
Skip breakfast and wait at least 6 hours after getting up to have your first meal.
For the first 2 weeks you might be hungry in the morning. After that your body gets used to it and you won’t get hungry anymore until it’s time to eat.
I’ve already talked about how calories are what matters. So how does Intermittent Fasting help lower calorie intake?
If you struggle eating 2500 calories per day (which is what I’m doing to drop fat at the moment), you don’t want to spread those calories out over the whole day. The reason for that is simple…
Small meals won’t leave you satisfied!
Aim to eat 2 big meals a day and forget about the 6 meals a day myth. Eating small meals won’t boost your metabolism at all. If small meals are what keep you full, then that’s fine but for most this won’t be the case.
By having your first meal at 1pm you have plenty of calories left to eat large meals that will leave you full.
Breakfast is not the most important meal of the day. Unless of course, you’re struggling to gain weight.
If you are a “hard-gainer” struggling to add muscle to your frame, then breakfast is a great idea. It will allow you to eat more calories by spreading out your meals throughout the day.
However for fat loss, breakfast is a disaster.
Once you get used to Intermittent Fasting, you won’t be more hungry despite skipping breakfast.
Do you see why this is so effective for getting shredded?
You aren’t hungry despite eating less.
Dieting becomes effortless!
Fat Loss Tools That Make Dieting Easier
You now know that you need to eat in a calorie deficit to get leaner.
You also know that hunger is your enemy when it comes to getting shredded. Luckily, I’ve discovered two “tricks” that help you minimise hunger on a diet.
Next I want to discuss two tools that will help you lose fat this year. These two tools won’t do anything by themselves but they are very helpful for making dieting easier.
If you use these tools combined with the principles I mentioned earlier, you’ll lose fat.
Fat Loss Tool #1 – Calorie Tracking App
Fat loss is about calories. Therefore, it makes sense that we’re going to track how many calories we’re eating, doesn’t it?
I use MyFitnessPal which I highly recommend. I’m sure other apps are similar but I only have experience with MyFitnessPal.
It’s really simple to use.
Just search for the food you’re eating and enter the correct amount. Your measurements don’t need to be perfect but they do need to be consistent.
Most of you have a smart phone so just download the MyFitnessPal app to your phone. Logging your food intake doesn’t take long but it pays dividends in the long run.
I usually enter the foods while I’m cooking so it doesn’t actually take any extra time.
Unless you’re a bodybuilder or serious athlete, your macros (carbs, fats, protein) don’t matter that much.
The amount of protein you need has been exaggerated in my opinion. The main benefit of a high-protein diet is the fact that it’s very filling.
I don’t pay any attention to the macros in MyFitnessPal at all. I just use it to track calories and changes in body weight.
Fat Loss Tool #2 – Cardio
Low intensity cardio is another method I’ve been using to drop fat.
Don’t get me wrong, cardio alone won’t do anything if you don’t control calories.
But combined with everything else in this post, cardio will help you get shredded.
I don’t recommend high intensity cardio because I find it makes me hungrier.
Low intensity cardio doesn’t have this effect. The only downside is that it takes time out of your day.
You could spend that time building a website or learning copywriting. If your goal is to make money, that might be a better investment of your time.
However, I don’t think you need to decide between being healthy and making money.
Simply work on both aspects of life.
If you don’t have enough time, get up earlier. Sleep is important for your health but sacrificing an hour of sleep for an hour of cardio is absolutely worth it.
You’ll lose fat faster and improve your cardiovascular (heart) health.
A lot of people don’t like cardio. There are a couple of reasons for this:
- Cardio is boring
- Cardio is time-consuming
- Cardio alone doesn’t burn fat
The first two points are aspects that you can influence. Instead of complaining about them, find a solution to that problem.
Cardio is boring.
That’s why I either play video games, read a book or watch YouTube videos while doing cardio.
Cardio doesn’t have to be hard. I don’t recommend HIIT (for fat loss) because it’s hard and will make you hungry.
The point of cardio is to get your heart pumping and burn some calories.
If you want to be productive, read a book while doing your cardio. You don’t know what to read?
No problem, I have plenty of suggestions…
I read these books while doing cardio or commuting. You can pick up the best books on copywriting and learn a valuable skill while getting shredded and healthy.
Multi-tasking is usually bad idea. In this case however, I think it’s a good way to be more productive while working towards your goals.
Obviously, you can’t read a book while running. That’s why I recommend the stationary bike for cardio.
Warrior Shredding Program Formula For Getting Shredded
Eat fewer calories and you’ll lose weight.
Use the tricks you learn in the Warrior Shredding Program to fight off hunger and dieting will become easier.
Fat loss becomes (almost) effortless.
Don’t make fat loss harder for yourself. Instead keep it simple by following the tips laid out in this post.
If you stick with it for a few months, you’ll be amazed at your results.
I haven’t met anyone who regretted getting ripped. So what’s stopping you from getting leaner than ever before?
You won’t gain a lot of muscle in time for summer. But you can definitely get shredded over the course of 4-5 months.
The benefits of being lean are unbelievable…
You look better, you feel better and you get some added confidence when you take your shirt off.
It does to me at least.
I hope you join me on this fat loss journey in 2016. I promise you won’t regret losing fat and getting into the best shape of your life.
That’s all for today.
Until next time,
PS: Click here to get the Warrior Shredding Program.