What Is Shred or Shredding? A Guide to Weight Loss and Muscle Definition

Ever wanted to lose weight while retaining your muscle mass? The secret to maintaining a lean, sculpted physique – washboard abs included – is shredding. So what is shred? This comprehensive guide will take you through all that you need to know about this HIIT-based workout!

Understanding Shredding

Shredding refers to the goal or process of cutting down your excess body fat and water weight while building muscle, in order to optimize your muscle definition. It requires a specific combination of exercise and diet to achieve desired results.

Should You Lose Weight or Build Muscle First?

In order to answer this question, we first have to understand the terms “bulking” and “cutting”.

Bulking refers to the phase of maintaining a (slight) caloric surplus while building muscle while cutting refers to the phase of maintaining a calorie deficit to ensure moderate weight loss without losing muscle mass as much as possible [1] . 

The most common tactic is to engage in a bulking phase to build muscle and then cutting until you have attained a muscular, defined physique. However, whether you should cut first or bulk first might depend on your needs and body type.

Who should bulk before cutting?

1. Those who are fairly lean: Bulking leads to some amount of fat gain, so those who have a lower body fat percentage have more room to gain weight and muscle without having excessive fat levels [2].
2. Those who wish to primarily build muscle: If gaining muscular strength and muscle mass is your main goal, bulking allows you to build a solid base first. This is useful for beginners who have much potential for muscle growth.
3. Those who struggle to gain weight and/or muscle: If you’re naturally lean and struggle to gain weight in either form (muscle or fat), then a bulking phase might be necessary to induce a calorie surplus and supply the nutrients required for muscular growth.

Who should cut before bulking?

1. Those who have a higher body fat percentage: Since it is not ideal to increase your body fat further, cutting is usually the first step. Having a lower weight makes weight training easier [2].
2. Those who want to have a leaner look: If you are worried about your size and appearance, it would make sense to focus more on losing weight primarily so that the eventual muscle gain is more noticeable and less obscured by excess fat.
3. Those whose primary goal is to improve muscle definition: If you wish to make your muscles more defined, and are not as concerned with becoming stronger and building muscles, then cutting will help you reduce body fat and make your existing muscles more defined.

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Can I lose weight and build muscle at the same time?

Yes. The term you are looking for is called “Recomp” which is short for body recomposition. Recomp is the process of gaining muscle and losing fat simultaneously. This requires you to eat at your daily maintenance level (allowing for slight surplus and deficit), so that you maintain the same body weight while making slight changes to your body. Over time, you will gradually lose fat and gain weight. 
However, this option takes the longest time to see growth and the improvements in body composition is usually an extremely slow process

Jackson Turner

Certified Personal Trainer, Training Program Expert

Nutrition for Shredding

Proper nutrition is the cornerstone of any successful shredding plan. During a shredding phase, your goal is to lose fat while maintaining muscle mass and keeping up your energy levels. This requires a balanced approach to eating, focusing on the right macronutrients, hydration, and supplementation for a shredding diet. A low-carb diet can be beneficial during the shredding phase to help manage carbohydrate intake and support fat loss.

• Aim for lean protein sources to support muscle growth and repair. Insufficient protein intake leads to loss of muscle mass while you lose fats. Protein also keeps you from feeling hungry for a longer time. Eat protein every 3-5 hours to maintain steady muscle protein synthesis. Good protein sources include chicken, turkey, fish, tofu, legumes, and protein shakes.
• Incorporate complex carbohydrates like whole grains, oats, and legumes, which are harder to break down, thus increasing calorie burn, and can help you feel full longer [3].
• Incorporate healthy fats (in moderation) such as avocados, olive oil, and fatty fish, to help hormone production and the absorption of fat-soluble vitamins.
• Gauge your macronutrient balance based on your body type and fitness goals: endomorph, mesomorph, ectomorph. A typical balance might look like 40%-50% carbohydrates, 30% protein, 20%-30% fats [4].
• Water plays a key role in regulating metabolism and aiding digestion. Aim to drink about 8 to 10 glasses of water a day to optimize fat loss and performance during workout.

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Training for Shredding

So, what does your shredding workout need to include? Read on to structure your routine:

Cardio Activity

Cardio exercises such as brisk walking, jogging, and cycling are effective for fat-burning. Keeping them at moderate intensity for 20-30 minutes per session allows you to burn calories without stressing the body too much, which can lead to muscle loss.

Incorporating High-Intensity-Interval-Training (HIIT) is ideal for shredding as it is known to improve post-workout calorie burn. Aim to elevate your heart rate to 80-90% of your maximum heart rate during HIIT sessions for optimal fat loss.

Resistance Training

Use weights and resistance bands to focus on strength training, targeting each major muscle group 2 to 3 times a week. This spurs muscle growth and fat-burning even after your workout. Aim for 3-4 sets of 8-12 reps which includes compound movements to target multiple muscle groups at once.

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Tips for Weight Loss and Muscle Definition

Below are some tips you can incorporate into your shedding workout plan:

• Reduce sodium intake by cutting back on processed foods, canned items, and salty snacks, which reduces your body’s water retention.
• Moderate your intake of vegetables that are rich in fiber (broccoli, cabbage, etc.) as they are harder to digest and lead to bloating.

• Prioritise compound and isolation exercises to build lean muscle, progressively increasing weight to challenge your body.
• Add a mix of steady-state cardio and HIIT 3-4 times a week to burn fat and expose muscle definition.
• Reduce body fat through a slight caloric deficit to reveal muscle definition while preserving lean muscle mass.

How long does it take before shredding to work?

Shredding results really depend on where you’re starting, but if you’re hitting it hard with workouts and staying on track with your diet, you’ll likely start seeing some noticeable changes in about 4–6 weeks. For more defined muscles and a leaner physique, it might take 2–3 months, so stay patient and consistent—it’ll pay off!

Jackson Turner

Certified Personal Trainer, Training Program Expert

Common Mistakes to Avoid

Look out for these mistakes to avoid while doing your shred workout:

• Avoid consuming excessive calories, especially from junk food, as it can stall progress.
• Rest is crucial for muscle repair and avoiding burnout, so don’t skip it.
• Rely on whole foods for most of your nutrients, and only use supplements when necessary.
• Proper hydration is key for muscle function, energy, and recovery, so keep your water intake up.

Conclusion

In conclusion, shredding is all about striking the right balance between fat loss and muscle retention to reveal a lean, defined physique. Whether you bulk or cut first depends on your goals, but consistency with your workouts, nutrition, and recovery is essential. Stay focused, keep pushing, and with patience, you’ll see the transformation you’re working for. To achieve a body that’s stronger, leaner, and more defined than ever, check out the range of workouts available in the JustFit app!