How Can I have a Lean, Shredded Body?

Aspiring to have a lean, shredded body is not only about training!

From the hands-on experience, find out why getting a lean, shredded body is not as easy as advertisers promote.

This article was exclusively submitted to Jordan Blogger by an experienced sports guy, who asked to be a ghostwriter.

“I’m writing this blog to help others understand the science, logic, and experience behind shredded bodies for both male and female”.

Well, let the story begin: 

First things first. I believe when we mention shredded body, we are talking about having the six or eight-pack abs, right!!

lean shredded body

It is true, but there is a lot more too.

Working out for more than 20 years, having a well-defined and shredded body has been the story of my life.

Before we proceed, please promise me not to quit working out or eating healthy. It matters.

I know that working out hard and comparing yourself with your peers or those who post their photos or videos online is burdensome.

I’ve been always amazed by those good-looking, shredded-body celebrities.

But when I have tried it my self, I have found it is not as they claim or promote.

Therefore, I’m giving you a blend of hands-on experience and a scientific interpretation of how it works.

Based on these experience and interpretation, there are five factors affecting body transformation and building a shredded body:

First: Genetic:

Unfortunately, this is the most important factor that I have found out.

I used to train with a friend of mine. This guy was fortunate of having a lean, shredded body.

With almost the same amount of training and food, he was getting a more defined body than what I got. I did OK, but with much extra work. He was as if sculptured by an artist.

When I dug deeper into the matter, it was about genetics.

There are some people, gifted with genes that help them not to store subcutaneous or visceral fats.

I believe you can’t blame anyone for that. But there is no such thing called a perfect natural body.

Although my friend had a more shredded body, there were areas where I  had some advantages.

Take chest for example. I used to have a bigger and more well-rounded chest. So, the chest was his weak point, where he needed extra work.

Moreover, because I had to train harder, for my bodyweight (He was around 5-7 KG heavier) I could lift more weights.

Yet, if you go online and search for how genetics affect muscle growth, you could have tons of articles.

You would find ones that refute this theory like the one on taking genetics as an excuse to quit training.

On the other hand, others agree that genetics is a very critical factor in deciding your muscle growth.

No matter which camp you support,  it is worth mentioning that genetics by itself is not the whole story.

This argument takes us to the second factor.

Second: Diet:

There is an adage I hear about a lot that effective working out is 70% diet and 30% training.

I think you may have heard it too. Is it true? let us find out.

Diet is a critical factor in your training program. If you work out hard without paying enough attention to what you eat, the results won’t be promising.

This is very true, especially when you lack the genetics we talked about.

So to answer the previous question, it is fairly true but the percentage varies according to your goal of gaining muscle mass or just a leaner body.

I bet you can find almost the same answer online or offline. You can give it a try!

Or you can read this article about nutrition and training from a trusted source and see it yourself.

For me, it really counts as I lack the advantageous genetics.  Unfortunately, I had to watch out my diet👩‍🍳.

Therefore,  I have tried almost every diet you may have heard of including Keto, intermittent fasting, Atkins, and Vegetarian.

From these experiments, I found out that no matter what type of diet regimen you follow you need to have these aspects in mind:

  • Identify your purpose from the diet. You need it to gain muscle or to get more body definition.

Doing both at the same time is doable but hard. Trust me, don’t get yourself confused and focus on one at a time.

Not all bodies are the same. This has to do with your body’s physiology.

  • Know your limitations. This is about your endurance.

What I mean of endurance here is the sustainability and maintenance of your food regimen.

Ask yourself, do I have the physical, monetary, and mental capabilities to maintain this type of regimen for as long as it takes? If yes, do it. If no, take another approach.

Preventing food that you crave for is very hard. Cheating a lot in your meals can be harmful.

Depriving yourself for a long time is not sustainable. Sometimes, when you are done with a certain diet regimen,  you go back to eat more.

  • Processed food is bad, and eating in moderation is good. No matter what type of diet you follow, stay away from processed food as much as you can.

This includes junk food as well 😏.

The reason I combined processed food and eating in moderation is that depriving yourself completely from the food you crave is not a sustainable strategy.

That is why I said stay away from processed food as much as you can and not completely.

This is true, especially when you are a beginner. Staying away needs determination and more time. It is not easy. Believe me 😌.

  • Supplements. There are a lot of theories and schools about this issue

The question is can you get all the protein, vitamins, minerals, and other nutrients from food and avoid supplements.

The answer would be of course! As a matter of fact, most good supplements are made from the food we eat.

Yet, sometimes to get the nutrients you want, you need to eat large quantities.

For example, if you are looking to have 30g of protein, you need to eat around 5-6 eggs. One gram of vitamin C  is equivalent to around 20 oranges

This is why they are called supplements, not a food replacement.

But are they good or bad? It depends.

It depends on the type, quality of the supplements, and how much you consume.

You need to know that supplements are not approved by the US Food and Drug Administration (FDA) because they are not medications.

But FDA advises to use them with cautionary and look for the good ones that are tested by third parties and don’t have a history of side effects.

Another aspect you need to consider before taking supplements is to consult your doctor, especially if you have medical issues.

As for me, I only take whey protein (low sugar or isolate) and creatine monohydrate, in addition to some vitamins like C, Omega 3, and B complex.

Do I have to? No, but it helps me.

This is an extensive subject that needs a whole new article…….

The bottom line:

Regardless of the food diet you choose, if you eat healthy 80-90% of the time and can control your doses, you can be in a safe spot.

But try to calculate your intake calories. If you are looking for reducing fat, you need to have calories- deficiency.

Moreover, try not to mix fat with carbohydrates. Try to keep fat with protein or protein with carbs.  And drink a lot of water.

Third: Training:

It is the fun part.

This is my most interesting and joyful part of all of this. I love working out. It is an essential part of my daily life.

Have you ever felt that if you don’t work out, something is missing that day?  If not, you still not there yet.

Working out is my stress, grieve, and overjoy gateway. It is the thing that makes me feel young, strong, and capable.

Unfortunately, it is what got me into injuries.

Therefore, I advise you to be cautious. Critical injuries could cost you your life or at least prevent you from doing what you like to do.

Learn how to train and what to train. If you can’t hire or consult a private trainer, there are tons of high-quality trainers on YouTube.

This is very important, especially at the beginning. Your muscles need to get accustomed to working out and power.

So, putting the first two factors together and combine them with this one, it gives you the formula for training.

Yet, identifying this formula depends on the following:

  • Know your body. You need to know what your strong and weak spots are.

Knowing your body needs time. Once you figure it out, focus more on your weak areas so it won’t fail you when the strong spots get fatigued.

  • A gradual increase in weight lifting.  Don’t keep it flat for a long time.

This is for keeping the zeal and improving your strength.

If you keep the same weight you lift for a long time, it gives you a feeling of boredom and slow growth.

You do not need to be Arnold Schwarzenegger in no time. You need to increase the weights bit by bit every week or two.

For example, you start bench press with 30 KG. You can add like 2-5 KG every week or two depending on your development.

But, don’t try to break records especially in the beginning. This could hurt you.

After you get yourself prepared and pumped, then you need to push yourself hard.

Remember ” No Pain No Gain”.

Working out is not a short cut practice. Results need time, which can take up to 3 months. You need to be patient.

Once you accomplish the program, you can change your training routine.

Also, in some cases when you don’t get the results you want in due course, you can change the training regimen as well.

The bottom line, you need to be organized, and the training program is your guide.

As for which is better, heavy-weight, high-repetition training, training in the afternoon or morning, it is relative.

These matters are debatable; however, the good answer would be it is up to you and your preference.

That is why we said in the beginning know your body. Every person has the propensity and favoring factors.

So there is no right or wrong in this matter. What matters is next…….

  • Rest time. You need time to recover.

No matter what you eat or how you train, your body needs rest. This is called recovery.

You need to know that your muscles grow and get leaner when you rest, especially during your sleeping time.

It is recommended to have 7-9 hours of sleep time daily for adults, who work hard.

Personally, 8 hours is fair enough, and whenever I can do 9 at the weekends I go for it.

Fourth, Steroids:

It is serious and harmful. Don’t try it, please.

I want to be very honest here. I’m not the person to elaborate on this matter as I’ve never used it in my life.

I believe for anyone, who wants to have profound knowledge about using steroids in working out, he or she should get it from an honest experienced guy.

Science and theories can help, but hands-on experience is a critical factor as well.

But what I can tell you that this matter is annoying me because I can see it everywhere.

I saw it in my early beginnings. Unfortunately, two guys, I knew died because of it.

The coach in my old gym used to be a steroid-guru, but with bad consequences. He was having fat glands around his nick, biceps, and abs.

I asked him why you do it, while you see it is hurting you.

He told me, “I can’t stop it. I went too far and it drives me crazy whenever I see my body gets smaller without it. It is a mental thing as it is physical”.

I really felt sorry for him.

I could see many young kids, teenagers, and adults, who were taking it as a shortcut.

They used to say, it is there to use it. Look, I can get bigger, leaner, and stronger than you in only three months.

The sad thing that it is true, but it is not sustainable.

I want to give you a SWAG. Over 90% of the people you see on the internet, gym, and TV, who have big, shredded muscles are using steroids.

I don’t want to exaggerate to say it is 100%. This is the hidden truth, unfortunately.

Those who survive it could be using it under medical supervision or in moderation. I can’t really tell.

But don’t be a prey for this stuff. Don’t let them allure you with the magic pill.

To give credit, many people really work hard for a long time and get almost the same results as steroids.

Nevertheless, this is in terms of moderate size. Big, muscled bodies are a different story.

It is hard to tell, even if you ask professionals. It is a deniable truth 😌.


Getting a lean, strong, and muscular body is hard work. There is no safe short cut.

Even if we assume that those who promote their muscled-bodies on the web do not take steroids, they only show you the results.

The process is hard, long, and demanding, but doable and joyful.

It is like anything in life you want to excel in. It needs time and hard work.

So, this is the story of my work out life and still.

It is hard, tiring, demanding, but I love it….. 💪





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