SHREDDING MASTERCLASS: 11 Steps to Get to A Single Digit Body Fat Percentage | Mind Pump 1840
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- เผยแพร่เมื่อ 4 ก.ค. 2024
- 00:00 GIVEAWAY
01:55 The difference between being in “shape” and being “shredded.”
08:08 Why Mind Pump doesn’t recommend this for MOST people.
Eleven Steps to a Single Digit Body Fat Percentage.
09:49 1 - Recognize it’s temporary (or suffer the consequences/have a back-out plan).
17:15 2 - Become obsessively consistent (1% gain from 5% is obvious verses from 12%) tracking.
22:07 3 - Cycle carbs (non-essential).
26:05 4 - Protein must stay high.
30:54 5 - Lift weights for strength not “burning.”
39:13 6 - Avoid cardio until it’s necessary.
43:23 7 - Learn to live with hunger.
45:48 8 - Sleep and stress must be perfect.
49:14 9 - Don’t let water changes freak you out.
52:42 10 - The scale lies.
55:25 11 - Supplements become more important.
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People Mentioned
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Been boxing for 6 years, lifting weights for 12, running for 9 years. Do what you love. Don’t ignore cardio if you love it. Do what you love and it’ll be sustainable.
How old are u? Cause I think im too old for boxing. Im 22 btw.
@@mmaufc881too old at 22?? Lol! You're a kid
@@christiaaanC7Right maybe he meant to fight on the absolutr grand stage but Wilder started at 21 😅
Cardio is great. Just not so much for body building I guess. But for athletics and other sport it's necessary. It is valid to limit cardio or use it as a tool later when cutting weight.
true!
How on Earth are these videos not getting +100k views?? Such high quality content and very knowledgeable advice. Keep up the Great work, guys!
Because people would rather follow instagram influencers like sheep who take drugs rather than listen to these guys who actually speak facts!
@mega_maann it’s sickening how the influencers all pretend they are natural to make their followers have false hopes …I mean well done for getting jacked in two weeks but don’t go saying you do it all naturally… just show your followers the drugs you take?!
Listening to these guys for several years now has opened my eyes which has enabled me to tweak my workouts and adjust my nutrition to suit. As they say knowledge is power
You need to have shorter videos multiple times a week. They're too long. Theyd be better off splitting these into 3 or 4 segments
@mega_maann slots you could just leave the word “fitness” out of ur comment and it would still be true - lmao
@Rate My Meals they have a clip channel for the ppl who can't pay attention for an hour & change.
I like you guys but no way he was at 2 percent BodyFat. 😂
Walking and swimming are underated forms of cardio. I find myself keeping the muscle I built a lot easier. This also speeds up the recovery process. Long time listener you guys inspire me to become a trainer I'm 21 years old. Greetings from Oklahoma 💪
Big fax!! As a heavy fella, running hurts esp lack of mobility of ankles so I keep getting shin splints. I switched to cycling or swimming. Very very fun forms of cardio.
Walking 15k steps daily has saved my knees. as a 40 year old man with many injuries I can't do long distance running.
Competed this spring and these tips are
100% spot on. Literally one video that contains all the high level tips you need.
The fact that many of these tips are geared towards psychology and make it mentally easier when it comes to getting shredded can’t be understated
Just turned 31 and I'm training everyday
Thanks guys
👍
So much goodness in this episode-even for those of us who aren’t trying to get to single digits. I love the emphasis on the mental and emotional side of body recomp. Thank you!
Well said Katie!
Without a doubt!
This episode hits the nail on the head. I went from 420 to 220 in a year eating low fat/carb diet. I gained no strength, and started binging like a mad man at the end of my 200 lb weight loss. At the time I had no idea why I was binging but realized over the years that I was starving my body for to long of a period of time.
Good job and thank you for being an inspiration
What I love about mindpump is how much information and different tools you can learn. And even if you are not trying to get shredded, in this particular case, most of them apply to many other aspects of fitness and healthy living.
You guys are awesome for what your doing, helping all the people like myself who for years read the magazines and followed every body building page or athlete just to be led or told the wrong stuff. I’m 42 and have been trying for 15 years, In the past 6 weeks I’ve been listening to you guys and bought Sal’s book on resistance training and my strength and overall mentality has greatly improved more than the last 15 years. Bravo to you all give all yourselves a 5 star pat on the back.
Thank you
I am so pumped I found this channel a few of months ago, have learned and incorporated so much into my workout/nutrition/daily routines and the results are showing. Went from 25% BF to be sitting at 18% and wanting to get down in the range of 12-14%. Greatly appreciate your content and insight fellas keep up the great work.
1111111111111111111111111111
Keep up the grind bro! Awesome results
Same dude. I went from 35% fat to 28% in 11/2 months. Ive got a LONG way to go until i hit 12%. Keep up the grind
Keep going bro don’t stop💪🏽
They are so great. Found them about two months ago. They have changed my entire view on fitness & health. Much needed to disrupt the industry.
Excellent episode! I’m currently at 17% body fat and this has given me some motivation and direction to get down to 10%. Thanks guys!
Make it?
I was single digit bodyfat when I started training. 5'7" 145-155lbs. I was super skinny lean musculature. But after I become more knowledgeable I noticed that 12-16% body fat I feel most healthy, mental clarity, and stronger. Few years after training smart, I challenge myself to go back to single digits, I felt great that I achieved this challenge. However I still prefer to be around 12%. Thank you for sharing your experiences. God bless you!
It's solid that you know your "sweet spot". Understanding your body is super underrated. I believe a lot of folks are out of touch with their bods. Nicely done!
Currently at 11%. Single digit is the goal but holy smokes is it mentally & physically tough for the average man. If it was a job I could understand but there is no need for anyone to go single digits in my opinion. I am weaker than ever and 1 mistake in diet or training you go backwards quickly. 15% is easy to maintain in a regular life style
Wow Sal you just answered a question I could not figure out for about a month! I’m at 7.3% body fat now, I’m 47, 5’8” 125lbs. I notice every change in my body when I eat and it was driving me crazy, but when I wake up in the morning everything is back to Normal. When I was higher it was not as noticeable. Yes, You learn to live with hunger and being uncomfortable. Once I realized that you’ll never stop wanting ice cream, cookies and cake it’s a little easier to live with. This is incredible info so many questioned answered
Morning: Cardio or HIIT
Afternoon or evening : Pure Strength and weights.
All of the day: Check nutrition or what I eat and doing my regular shift
16% is my ultimate goal, thank you gentlemen for this show 19:34
These Gentlemen Speaks from their Hearts.
I’m so thankful we have this channel I don’t think there is a channel on TH-cam that goes this in depth about fitness and answers the right questions thoroughly Thank you! 🙏🏻💪🏼💪🏼
They have some of the best knowledge bombs. I've been listening to them for years now
This podcast has been a godsend on my tail end of PT school! Every episode is a treasure trove of useful strategies and tactics I can use for myself and can pass it along to my patients
You guys have the best fitness channel. You guys have been dropping gems. Just with the free content and information you guys drop here I’m already achieving results.
“Shredding Masterclass” really pulled me into this episode. Time to get my own series of Road To Ripped like you guys have done. You guys are on top!!
That's a solid idea!! That would be fun haha. When do you think you'll do that? I was thinking of doing that with a client one day.
This show has given me so many tools to get into better shape than I ever thought I could be in. Thanks for all the knowledge you are giving guys. True Jedi Masters in the fitness industry.
Very informative. My legs thank you all for reducing the cardio.
Been listening/watching for about a year now. I try to apply damn near everything you guys say to my life. I’m not putting a heavy focus on the weight but more so on the feel. Keep this up and spreading happiness and life to people.
Keep getting after it!! Keep feeling good
Since I started listening to you guys I have started to become more in tune with my body and wanting to learn more about how much more I can do to better my health.
Just came back to gym and trying to recomp, found this channel very informative. More Power Guys
This show has given me so much information that i use now everyday. I’m a new viewer but I’m going back to all the old podcasts and listening for sure!
The exact episode I needed to remind me that being lean and healthy is my priority. After competing in the past and now postpartum, it is more mind over matter than I ever realized.
Perfect timing on this episode as I'm going into a small cut prior to a vacation. Thanks for keeping it real guys!
That's an awesome share!!
you guys are a huge inspiration. your channel was key for me to lose 35 pounds last year. I was consistent with my diet and weight lifting for a good 6 to 7 months. I listened to your podcast every morning on my way to work and it pumped me up to get to work and put nutritious foods into my body and get home every night to workout.
I went on vacation and took a week break from diet and exercise and when I returned I fell off the wagon big time. this morning I weighed myself and I gained my 35 pounds back. I am gonna watch your videos daily again and get back in the mindset and get back in shape by October is my goal! keep up the awesome videos !!
I’ve been listening for idk years now and I’m finally understanding what “being in tune” with your body means and being able to notice differences in little changes, as always thanks guys!! Also I’m loving hearing your wives journeys as well, they really help me apply adjustments to myself (just tried paleo valley this week).
I’ve been following you guys for a couple of years now, and can’t thank you enough for the knowledge you share. It has helped me understand how important foundation and mobility is, and helped me filter through these trending fad-diets or gimmicks. ♥️
Awesome share!!
I love mindpump. Changed my life and has changed the way approach health and fittness with my four children. You guys are awesome.
Mannn ohh mannn…. Where do I begin, with the amount of knowledge I’ve learned from you guys has made me an excellent trainer! Been listening to you guys since 2016!! And well I’ve been a trainer for 3 years now and I’ve gained clients based on the ability to help correct their movement and teach them about mobility, which is a key component. The ability I’ve learned to asses clients first hand based off of simple things y’all have taught me is amazing! But when I do tell all my clients about cardio they always question me so I lay it down flat and reassure them that they’re better off going for walks, etc and well I also want to thank all y’all and tiny beard included 😂🙌
I wouldn't take this cardio opinion to heart.. a average person will get better results doing the stationary bike vs walking . The body adapts to cardio extremely quick also why HIIT is so effective. The energy demands of the body cause quick change and the improvement of lactate threshold is unmatchable. Why do a 6-8 month cut when you can get the same results in 3 months and than build back any muscle you lose in 3-6 weeks.
Hey guys, wanna thank you for all the insight into health and fitness. I am currently down 70 lbs and feeling great. Loving Anabolic and feeling stronger everyday. Keep up the great work.
I love your advice on limiting cardio if prepping for a show. I competed a couple times over the past couple of years and I made the mistake of doing cardio 6 to 8 weeks out. This time I started at about 3 weeks out. I’m now 2 weeks out and I feel that I haven’t lost much muscle. I’m also better understanding how macros affect my physique. Thanks for your show. Stay strong!
The mental part of fitness is so freaking important. I lost 50lbs with Intermittent fasting. (Dont recommend it killed my stomach and metabolism). I binge ate all the way back up plus 15 because I couldn't control craving and every emotion that hit me with the weight regain. That was tough but I am slowly working my way back down using your advice.
Sorry it didn’t work for you. Fasting is the only way i can stay true to myself. I also dealt with gut issues so maybe that’s why it helped.
Intermittent fasting did the same thing to me. There's other videos online that explain how it negatively messes with female hormones. Fasting made me so sick, irritable, anxious, hypoglycemic, constipated and binged. However, I did lose weight but wrecked my hormones in the process.
Different strokes for different folks for sure. I thrive on IF.
Always thought of getting lean and shredded, never thought of bulking but then I started watching you guys. I've made many mistakes in terms of fat loss but I'm grateful to have been corrected by Mind Pump.
I love you guys and the content you put out!! I've been able to train my clients with confidence and they've learned to trust me sooner because of the knowledge I've gained from you channel!
Love this show every episode truly puts everything I have ever thought about out in a conversation and has been amazing to follow along and see the progress personally while taking the advice. Thank you!
very well put! Couldn't agree more
Love this. Cardio is a tool with limitations and drawbacks. It's not a panacea for all of your body fat woes. I wish more people, especially women knew this! Thanks for sharing!
I've been spinning my wheels for a few years thinking I needed to cut and lose fat first and then bulk up but it wasn't really until I find you guys that I decided to reverse course by implementing heavy resistance training to build muscle which speeds up the metabolism and so on. Thankful for y'all!
Get after it!! Awesome share!
Morning mind pump brothers! I'm slowly transitioning my girlfriend from too much cardio and not enough calories to doing strength training and upping her calories. She doesn't get it and is convinced it's wrong but she's slowly starting to listen. Especially when I'm running you guys in the background and she hears your advice. Have a blessed day! You lads' content is essential!👊🏼💪🏼🙏🏼
Been 20 years since I have been in the teens for body fat. Have 15 months until I turn 40 and I want to hit my goals by then. Ultimate goal is 10%. Slow and steady. Thanks for the motivation and information.
6'2" 175lbs trying to repair my metabolism (was eating 1750 now slowly worked my way up to 1950). Thank you guys for what you do.
Started my slow cut in late December starting weight 205 now in Feb down to 192. Just with diet and strength training. Complete body recomp. Thank you for this content
Nice work!
this channel is legit the best
These super detailed episodes are awesome. Love it when you guys dive deep into a topic like this. Thanks for putting out this great content.
Winner! Please email ann@mindpumpmedia.com with this episode number, a screenshot of your youtube profile, and the email you would like the program to go to!
Hello from Villa Rica Ga….tou guys taught me how to transform bodies the right way, I’m no trainer but I help guide people in their fitness journey, your info is priceless
Been listwning last 3 years keep your awesome work guys !!! Informing people best things 😇
11 ways to build muscle faster. 11 steps to get shredded. You guys literally layout the playbook. 🔥
Glad i found your podcast i have completely changed how I workout. Getting better and faster results. Thank you!
Thanks for all the info and for sharing everything you guys have learnt over the years! You guys are awesome 👏🏼
Guys. This conversation hit me right where I’m living right now. I have been on a low carb high protein diet for a year now. I am a 62 year old male who was obese at 263lbs now 186. I started out doing HIIT training but noticed I wasn’t progressing in my strength just burning a ton of calories. I currently workout 5 days a week 3-4set high volume light to medium weight. I seem to be stalled at 21% body fat. I just purchased Maps Anabolic and will start next week. My weight has not fluctuated much in the last 2 weeks. Get about 2500 calories a day on average. My goal is to get to 12-15% body fat. Not sure if that is doable at my age but I want to have lean mass without giving up muscle. This is is very sound advise and one everyone should listen to. Thanks again.
I spent 18 months at 5% and recently ultimately suffered - every single object I would look at, looked like a dessert, candy or cereal. I went from 5% to 14 over a weekend(!). Currently digging out of the hole. This is my first time watching this show - brilliant information.
This podcast is amazing. Everything said here in this episode had nuggets of knowledge and wisdom. Thank you guys
This podcast is so good… well all of your podcasts are awesome! But you guys explained this perfectly!! 🔥😁
This is amazing content. Thank you for sharing. I’m really glad I found this channel!
Its always nice to have a binge for a day or 2 get it all your system makes it easier to stay disciplined long term too
I have told everyone and anyone who will listen about this podcast guys, new trainer, long time listener, prepping for powerlifting comp and highland games!
So far this is a great and amazing episode.. lot of this happened to me
Entering week 3 of Aesthetic my first maps program, and im loving it.
Thanks guys! Always love the vids
Appreciated the realities outlined in accomplishing a single digit body fat percentage in this episode. Keep up the conversations!
This makes sense as to why so many people fail. Especially when you consider that you’d have to keep doing more and more cardio.
Why can’t you just keep cardio in and lower the calories instead of upping the cardio
When I cut I rather max my cardio out before I touch my cals.
Cutting at 3k with cardio vs cutting at 2400/2500 without cardio
I m sooo grateful that I found this .. can’t believe all this is free.
Lobe this. I am working to get into my lower 20% bf. I am 52 yo woman. On hormone therapy and doing Anabolic. I was thinking of adding in 3 days of running but this episode has changed that mindset.
Thanks for the honesty 💪
With most things it’s about the journey not the destination.. however with getting shredded it feels like it’s more about the destination because the journey sucks! 😂
Tip: What’s worked for me is whenever I feel a craving I have half a protein shake with water, it usually staves off the craving and it’s low calorie whilst adding to the protein total! 💪💪
This video is MFing on point. This is literally everything you need to know to get shredded !!
Love you guys. Keep up the interesting work.
#1 HEALTH & FITNESS PODCAST IN THE WORLD 🌎🙌🏽❤️
I get so excited when I see a new episode! 😍 Wish inflation would slow tf down so I could afford yalls program😑
Until then I'll be listening every morning. Ty for all that you all do!
I'm going for 10 percent body fat. Wish me luck fellas!
You guys are amazing!
Packed with knowledge as always
Top show again lads keep up the great work
The studio is looking SICK!!!
Love this Chanel!!!
Great episode guys, really got a lot from it
By the way I love that archery/diet analogy, I will be using that, thanks Adam!
Lol.. ive gained 20lbs in 2 weeks😆🤦🏾♀️
I'm so thankful for this channel💕
Those are all great tips, but I find it so hard applying them on a consistent basis for months or a year. I've lost weight the wrong way, by doing OMAD, no exercise. I've lost weight the right way by discoverying weight training. But the leanest I ever was when I was training for half marathan, BUT I was eating 1600 calories, running 4xWeek, with abs and endurance and the smallest I've ever been. But once that was done I stopped running and the weight came back on. Now I'm focused on weights again but am struggling getting down to 10%BF, I'm around 18%, 2200 Calories. Doing an Anabolic type workout 3xWeek, 1x 5k run, 1 x HIIT. I've tried increasing my calories, but I put on weight really quickly. It's hard to do this on your own with no else to talk about this to. So glad for the show, the bites of information and like small slaps to wake me up and keep focus.
I just started the second phase of MAPS Aesthetic and plan to do MAPS Powerlift next. The best part is I have boosted my calories from 2000 to 3200 and only added roughly 3 lbs during phase one. Getting strong and feeling great at 42.
New day new great advice 😁
Such a good episode.
16 weeks to get to get to 5% -7% BF. 6 days to lose it. Rinse and repeat. Life in the IFBB.10% bf is very sustainable and healthy. But a whole other level of focus and commitment is needed to drop below 10% again and again. A special kinda embrace the suck is required!
I love going for a nice runnin the morning but realized it sends my appetite through the roof. Running is fine but you dont need to run more than 1-2 miles at a time. I found it much more effective to run 1-2 miles and the way to progressive overload running is doing the same 1-2 miles faster and faster. I run 2-4 miles per week and now that winters almost over ima try start doing sprints again.
Love these guys
Very helpful episode - as a amateur Bodybuilder I find it hard to explain to friends and family that are not in the industry the level of obsession I have to get to in order to cut for a show
Hard to get into “psycho mode” but that is what it takes. Must have a deadline. I’m happy with being healthy fit guy 80% but guitar guy wants his couple of beers too…life is good…great episode, thanks
🔥🔥🔥 love this channel
Im hooked .
Big fan from South Africa.
Im a beginner.
Hoping to loose body fat and build muscle.
Also want to work on my speed,endurance,stamina training.
Lets do this!👌
Hey guys! How do you get out of the daily cardio? I’m not doing HIIT or super intense but either run, walk, or cycle daily. Do I just cut back on the amount every few days?
I just bought the mom bundle, should I run the programs together or one at a time? Thanks Mind Pump
After being detrained/somewhat sedentary for 3 years, in 3 months I went from 120lbs to 105lbs by going from 2200 to 1800 calories/day on high carbs and lifting heavy. I am pretty sure I gained muscle mass because my lifts are getting heavier and heavier. Size-wise I am not huge, but I'm dumbbell pressing 35lbs now!
"Don't make me the enemy of you"😂
I've been listening since you spoke to Tony Jeffries way back 👊
Great episode.
I’ll be happy with 23 BMI
As a type 1 diabetic the mind pump show has helped me get back in control of my blood sugar levels by implementing weight training 3-4 times a week. Thanks guys!
I'd love to add this program to my awesome collection. I'm doing Performance right now and the changes I am noticing are superb I cannot wait to see what this program would do to me once I do it....wink wink.