If you want to have an aesthetic physique just like the ones you see in Fitness magazines and all over the internet, you should know that they all have some things in common: they have a good amount of muscle mass, a low percentage of body fat, a symmetrical and balanced shape and an amazing six pack abs. They are all shredded and are considered the “dream body” for most men and the most sought after body by most women. In this article we will discuss the basic steps to follow in order to get such a body, starting with weight training, nutrition and cardio.
First of all you need to know your starting point. Most guys that are not happy with the way they look are either buff men who look good in clothing but have a high percentage of body fat or skinny guys who don’t have any fat, but don’t have muscle mass either. If you are the big and bulky guy you need a weight loss program and if you are the skinny guy you need a program for building muscle. In the points below we will cover both cases:
Weight Training for Skinny Guys
- a training session shouldn’t last more than 45 minutes
- you need to focus on compound movements rather than machines and isolation exercises
- you should have a 5% increase in strength every 2 weeks
- don’t waste too much energy on forced reps and 1 or 2 extra reps should be enough
- a 3-days split program is best for a skinny guy
Weight Training for Bulky Guys
- a bulky man can train for 60-90 minutes to burn extra calories
- you can also add isolation movements for more effort and more burned calories
- it will be very difficult to increase strength while being in a caloric deficit, but it is vital to maintain your current strength throughout the weight loss phase to prevent muscle loss
- drop sets and pre-exhaust work well for bulky guys and burn more calories
- you can spend more time on each muscle group and split your program into 5-days per week
Nutrition for Skinny Guys
- to gain weight, consume approximately 15 times your body weight (lbs.) in calories each day. For example if you weigh 160 lbs you need about 2,400 calories each day
- eat 1-1,5 grams of protein per pound of body weight for maximum muscle growth
- consume twice as much complex carbohydrates than protein. Great sources include oatmeal, sweet potatoes, rice and whole grains
- also include healthy fats in each meal (olive oil, nuts, avocados)
- your largest meals of the day should be the breakfast, the pre-workout meal and the post-workout meal
- consume approximately 10 times your body weight (lbs.) in calories each day. So if you weigh 190 lbs. you need around 1,900 calories in order to lose weight
- consume 1-1,5 grams of protein per pound of body weight to maintain muscle mass
- however, consume the same amount of carbohydrates as protein (comparing to skinny guys who need double the carbs). They should come mostly from fruits and vegetables
- include healthy fats in your diet as well, but in small quantities
- definitely avoid processed foods, sugar and trans fats
Cardio for Skinny Guys
- you should only do cardio if your calorie surplus is very high (1,000 calories or more)
- perform it in a different day than weight training
- 15-20 minutes of cardio per session should be enough, and no more than 2-3 sessions per week
- have a rich meal 2 hours before the cardio workout for energy and preventing muscle loss
- also consume a protein + carbs drink immediately after the workout
- long endurance training should definitely be avoided by skinny guys
Cardio for Bulky Guys
- do your cardio immediately after weight training
- combine regular cardio with HIIT (High Intensity Interval Training) and do about 4-5 sessions each week
- try to do cardio on an empty stomach for a quicker weight loss
- take a BCAA supplement before and after cardio and sip on a protein drink during the workout to prevent muscle loss
So there you go…now you know how to get shredded for the summer, whether you are a skinny or a bulky guy. If you are looking for a step by step plan that will guide you through the entire process, we highly recommend the “Stage Shredded Status” program. The set of 8 DVD-s follows the 16 weeks journey of Vince del Monte to become a WBFF Pro Fitness Model. Simply click here for more info.