Are you tired of carrying excess body fat and feeling self-conscious about your appearance? Do you want to increase your muscle mass and achieve a lean body composition? Look no further because this article is for you!
Losing body fat and building muscle tissue can seem like a daunting task, but with the right approach, it is achievable. In this article, we will explore the importance of weight training, creating a calorie deficit, and the significance of body weight and body fat percentage.
We’ll provide you with practical advice on how to lose fat while maintaining lean body mass, and discuss the benefits of combining a healthy diet with a well-planned exercise regimen. With our guidance, you will be able to shed excess body fat and build muscle tissue, transforming your body in just 12 weeks or less.
How to Get Shredded in 12 Weeks or Less
1. Build muscles with strength training
As Health Canal has stated, strength training is an essential component of any fitness routine for building lean muscle mass and increasing muscle growth. Incorporating compound movements, such as squats, deadlifts, and bench presses, is an effective way to target multiple muscle groups and stimulate muscle growth.
Lifting heavier weights and progressively overloading will help you build more muscle and burn calories more efficiently. To avoid muscle failure, it’s essential to take rest days to recover. With consistent strength training, you can achieve a shredded physique and reach your fitness goals.
2. Reduce your Calorie Intake
To lose body fat and lower your body fat percentage, it’s essential to create a calorie deficit by consuming fewer calories than you burn. This can be achieved by reducing your portion sizes, avoiding processed foods, and practicing portion control.
Creating a meal plan and tracking your daily calories can help you stay on track and reach your weight loss goals. It’s important to note that while reducing your calorie intake, you should still consume enough protein to support building lean muscle mass.
3. Eat Enough Protein
Protein is essential for building and repairing muscle tissue and increasing muscle growth. To support building lean muscle mass, it’s recommended to consume at least 1-2 grams of protein per kilogram of body weight. Protein sources such as lean meats, fish, eggs, and plant-based options like tofu and legumes are all excellent choices. Consuming enough protein can also help you feel full and satisfied, making it easier to stick to a lower-calorie diet.
4. Include HIIT in your Workout Routine
High-intensity interval training is an excellent way to burn calories and reduce body fat. HIIT involves short, intense bursts of activity followed by rest periods. This type of training can be done with bodyweight exercises, such as burpees and jump squats, or with equipment like the rowing machine or the stationary bike. According to studies, HIIT training has been shown to increase growth hormone levels, which can aid in muscle growth and fat loss.
5. Consume healthy fats in moderation
While it’s essential to reduce your overall calorie intake to lose body fat, it’s still important to consume healthy fats in moderation. Healthy fats, such as those found in nuts, seeds, avocado, and olive oil, provide essential nutrients and can help you feel full and satisfied.
6. Try Carb Cycling
Carb cycling involves alternating between high and low-carb days to optimize fat loss while still providing enough fuel for workouts. On high-carb days, you can consume more carbs to fuel your workouts and support muscle growth, while on low-carb days, you consume fewer carbs to promote fat loss. It’s essential to monitor your total calorie intake and adjust your carb intake accordingly to support your weight loss goals.
7. Stay Consistent
Consistency is key to achieving your fitness goals. Whether your goal is to lose weight, build muscle mass, or reduce body fat, it’s essential to stick to a healthy diet and exercise routine. Incorporating rest days and avoiding overtraining can help prevent injury and allow your muscles to recover.
Aim for at least seven hours of sleep per night and make sure to fuel your body properly on high-intensity training days with enough calories and carbs. With consistent effort, you can achieve your desired physique and embark on a successful fitness journey.
A 12-Week Workout Plan For Beginners
Weeks 1-4
- Perform full-body workouts 3 times per week, targeting each major muscle group (legs, chest, back, shoulders, biceps, triceps, and abdominals) with 2-3 exercises each.
- Use lighter weights with higher reps (12-15) to focus on proper form and build endurance.
- Include 2-3 steady-state cardio sessions per week for 20-30 minutes each to burn extra calories and improve cardiovascular health.
- Aim for a calorie deficit to start lowering body fat percentage.
- Increase your protein intake for muscle growth and recovery.
- Incorporate healthy carbohydrate sources into your meals for sustained energy.
Weeks 5-8
- Continue full-body workouts 3 times per week but focus on heavier weights with lower reps (8-10) to start building more muscle mass and increasing overall strength.
- Incorporate more calories into your daily diet to support muscle growth and progress toward a calorie surplus.
- Keep protein intake at 1-2 grams per kilogram of body weight to support muscle recovery.
- Include short rest periods (30-60 seconds) between sets to increase the intensity of your workouts and encourage progressive overload.
- Maintain steady-state cardio sessions per week for 20-30 minutes each to continue burning fat.
Weeks 9-12
- Split your workouts into upper body and lower body days, performing each 2 times per week.
- Focus on heavier weights with lower reps (6-8) to continue building muscle mass and increasing overall strength.
- Add in abdominal exercises to target the core and work towards a six-pack.
- Increase the intensity of your workouts with shorter rest periods (15-30 seconds) to encourage progressive overload.
- Include heavy weightlifting sessions per week to challenge yourself and gain more muscle.
- Continue steady-state cardio sessions.
- Be consistent with healthy food choices and maintain a balanced macronutrient intake
Conclusion
Losing body fat and building lean muscle mass is achievable with the right approach. Consistency is key, and it’s important to stick to a healthy diet and exercise routine, incorporate rest days, and prioritize sleep to allow for proper recovery. With the 12-week workout plan for beginners, you can start your fitness journey and transform your body in a sustainable way.
FAQ
1. How long does it take to get shredded?
The time it takes to get shredded varies based on your starting point and goals, as well as other aspects such as genetics, but typically requires from weeks to months of consistent diet and exercise. Experts have found that using fat burners can be an excellent aid for getting rid of excess fat.
2. What should I eat for a shredded body?
To achieve a shredded body, focus on a balanced diet with plenty of protein, healthy fats, and complex carbohydrates while limiting processed foods and excess calories.
