You’ve probably heard someone at the gym say, “I’m just trying to get shredded,” or maybe you’ve said it yourself. But here’s the thing—getting shredded isn’t just about vanishing body fat or chasing that six-pack. It’s about understanding what your body actually needs, staying consistent when motivation fades, and building habits that stick around longer than your New Year’s resolution.
The path to a leaner physique is more nuanced than most fitness content makes it out to be. It’s not all about extreme calorie deficits or spending three hours in the gym. Real results come from smart choices, patience, and knowing what actually works for your body. Let’s break down how to get shredded in a way that’s sustainable, science-backed, and won’t leave you burned out by February.
Nutrition: The Real Foundation of Getting Shredded
Let’s be honest—you can’t out-train a bad diet. If you want to get shredded, nutrition is where the magic happens. Your diet isn’t punishment; it’s the fuel that powers your transformation. When you’re aiming for a leaner physique, every bite matters, but that doesn’t mean you need to eat boring chicken and broccoli forever.
The foundation starts with whole foods. Lean proteins, complex carbs, healthy fats, and plenty of vegetables should make up the majority of your diet. This isn’t restrictive eating; it’s strategic eating. You’re choosing foods that keep you full, support your training, and help you stay in the calorie deficit you need to lose fat. When you focus on nutrient-dense foods, you’ll naturally feel more satisfied on fewer calories.
If you’re new to this, consider checking out our guide on how to build muscle while losing fat, which covers the nutrition basics in detail. It’s not about deprivation—it’s about making smarter choices that align with your goals. You can still enjoy meals you love; you just need to be intentional about portions and frequency.
Understanding Your Calorie Deficit
Here’s where things get real: you need to be in a calorie deficit to lose fat. But—and this is important—not all deficits are created equal. A massive deficit might get you results fast, but it’ll also tank your energy, destroy your muscle, and make you absolutely miserable.
The sweet spot for most people is a moderate deficit of 300-500 calories below maintenance. This means you’re losing fat consistently without sacrificing your strength or sanity. You can figure out your maintenance calories by tracking what you eat for a week at your current weight, then subtract from there. It’s not perfect science, but it works.
One of the biggest mistakes people make is eating too little and then wondering why they feel like garbage. When your calories get too low, your body starts preserving fat and burning muscle—the opposite of what you want. You’ll also feel constantly hungry, irritable, and unmotivated. That’s not the vibe. A sustainable approach means you can actually stick with it long enough to see real changes.
Protein Strategy for Muscle Preservation
When you’re cutting calories to get shredded, protein becomes your best friend. It’s the nutrient that preserves lean muscle when everything else is working against you. While you’re in a deficit, your body wants to break down muscle for energy—protein stops that from happening as much.
Aim for about 0.7 to 1 gram of protein per pound of body weight. If you weigh 180 pounds, that’s 125-180 grams daily. This sounds like a lot, but spread it across your meals, it’s totally manageable. Chicken, fish, eggs, Greek yogurt, cottage cheese, and lean beef are all excellent sources. Plant-based options like lentils, tofu, and tempeh work great too if that’s your preference.
Protein also keeps you fuller longer, which is clutch when you’re eating fewer calories. A high-protein breakfast will keep hunger at bay better than a carb-heavy one. You’re also increasing the thermic effect of food—your body burns more calories digesting protein than other macronutrients. It’s a win-win situation.
Training Approach During a Cut
Your training strategy needs to shift when you’re cutting. You can’t train like you’re in a bulk and expect the same results. Your body has less fuel, so recovery is harder, and you won’t be able to push as hard in the gym. That’s okay—adjust your expectations accordingly.
Focus on maintaining your strength rather than building it. This means keeping your main lifts (squats, deadlifts, bench press, rows) as your priority. These compound movements are what preserve muscle mass when calories are low. You don’t need to add volume or intensity; you just need to keep the weight moving and prove to your body that it still needs that muscle.
For more detailed guidance on structuring your workouts, check out our article on effective strength training for fat loss. It covers programming strategies that work specifically during a deficit. The key is doing enough to maintain muscle without overdoing it and burning out.
If you’re interested in how cardio affects muscle growth, it’s worth understanding that moderate cardio during a cut is fine—it helps create your deficit without destroying muscle. Just don’t overdo it. Three to four sessions of 20-30 minutes per week is plenty. More than that, and you’re eating into recovery and potentially sacrificing muscle.
Balancing Cardio and Strength
There’s this weird myth that cardio kills gains. It doesn’t. What kills gains is doing too much cardio while eating too little. Cardio is actually helpful when you’re trying to get shredded because it burns calories without requiring much recovery.
The best approach is to use cardio as a tool to create your deficit, not as punishment. If you can lose fat through diet alone, great. If you want to eat a bit more while still losing fat, add some cardio. Walking is underrated—it burns calories, doesn’t interfere with recovery, and you can do it basically anywhere. HIIT (high-intensity interval training) is efficient if you’re short on time, but steady-state cardio works just as well.
The relationship between strength and cardio is complementary when done right. Research from ACSM (American College of Sports Medicine) shows that combining strength and cardio is more effective for fat loss than either alone. Just prioritize your strength training first, then add cardio as a supplement.
Recovery and Sleep Matter More Than You Think
Recovery is where the actual transformation happens—not in the gym. Your muscles repair and grow when you’re resting, especially when you’re in a deficit. This is why sleep is non-negotiable when you’re trying to get shredded.
Aim for 7-9 hours per night. Sleep deprivation messes with your hunger hormones, makes you crave junk food, kills your testosterone, and tanks your recovery. You’ll also have less energy for your workouts, which means worse performance and fewer calories burned. It’s a cascade of negatives.
Beyond sleep, manage your stress. High stress elevates cortisol, which promotes fat storage and muscle breakdown—the opposite of what you want. Make time for things that chill you out: walks, hobbies, time with friends, whatever works for you. Getting shredded isn’t just physical; it’s mental too.
If you want to understand more about how rest days improve your fitness results, you’ll see that strategic rest actually accelerates progress. Your body needs time to adapt and recover from the stress of training and dieting.
Tracking Progress Beyond the Scale
The scale is a liar sometimes. You might gain muscle while losing fat, and the scale won’t move—but your body will look completely different. This is why tracking progress in multiple ways matters.
Take progress photos every two weeks. They don’t lie. You’ll see definition in your arms, your waistline shrinking, and your overall shape changing even if the scale is being stubborn. Measurements are helpful too—track your waist, chest, arms, and thighs. If these are shrinking while your strength stays the same or goes up, you’re winning.
How your clothes fit is huge. When your favorite jeans start getting loose, you know something’s working. Your energy levels, workout performance, and how you feel in your own skin matter more than any number on a scale.
For detailed tracking strategies, our guide on measuring fitness progress accurately breaks down all the metrics that actually matter. The scale is just one data point—and honestly, not the most important one.
FAQ
How long does it take to get shredded?
It depends on your starting point and how strict you are. Most people see noticeable changes in 8-12 weeks with consistent effort. Visible abs usually take 12-16 weeks for someone starting with moderate body fat. Everyone’s different, so focus on the process, not the timeline.
Can I get shredded without doing cardio?
Yes, absolutely. If you create a calorie deficit through diet and strength training alone, you’ll lose fat. Some people hate cardio and do great without it. Others find it helpful. Do what you’ll actually stick with—that’s what matters most.
Should I take fat burners or supplements to get shredded?
Supplements are just that—supplements. They might give you a small edge (maybe 5-10% improvement), but they’re not magic. Caffeine and green tea extract have some research backing, but nothing beats nailing your nutrition and training. Save your money unless you’re already doing everything else right.
What if I lose strength while cutting?
Some strength loss during a cut is normal, especially if your deficit is too aggressive. If you’re losing a lot of strength, you might need to eat more, reduce your deficit, or focus more on recovery. PubMed research shows that higher protein intake and adequate sleep minimize strength loss during deficits.
Is it okay to have cheat meals while getting shredded?
One meal won’t ruin your progress. The issue is when “cheat meals” become “cheat days” or “cheat weeks.” If you’re consistent 90% of the time, having foods you love occasionally is fine. Just track it and adjust the rest of your week accordingly. This is sustainable; obsessive restriction isn’t.
How do I avoid losing muscle while cutting?
High protein intake, maintaining your strength in the gym, adequate sleep, and not being in too aggressive a deficit are the main factors. Check out our article on preserving muscle during weight loss for a deep dive into the science. The good news is that if you’ve built muscle before, your body “remembers” and holds onto it better during cuts.
