Many fitness enthusiasts strive to build muscle mass while maintaining a lean, shredded physique. While this can be a challenging goal, it is definitely possible with the right approach. In this post, we'll share some tips and strategies for staying shredded while gaining mass.

Understand Your Caloric Needs

To build muscle, your body needs a calorie surplus – that is, you need to consume more calories than you burn. However, to maintain a shredded physique, you'll need to be in a calorie deficit, burning more calories than you consume. So, how can you reconcile these conflicting goals?

One solution is to focus on building muscle during certain periods of the year (e.g. the off-season for athletes) and then cutting back on calories and increasing cardio to maintain a shredded physique during competition season. Another option is to cycle your calories and training to allow for periods of muscle building and fat loss.

Regardless of which approach you choose, it's important to understand your daily caloric needs. There are many online calculators that can help you determine how many calories you need to consume to build muscle or maintain a shredded physique. Just be aware that these estimates are just that – estimates. The best way to know for sure if you are meeting your caloric goals is to track your intake using a food diary or a nutrition tracking app.

Focus on Resistance Training

Resistance training is crucial for building muscle mass. It's important to incorporate a variety of exercises that target all major muscle groups, using progressively heavier weights as you get stronger. Proper form is also crucial to prevent injury and ensure that you are effectively targeting the desired muscle groups.

If you're new to resistance training, it's a good idea to work with a certified personal trainer or a strength and conditioning coach to design a program that is tailored to your goals and experience level.

Incorporate Cardio

While resistance training is essential for building muscle, cardio is important for maintaining a shredded physique. High intensity interval training (HIIT) and steady state cardio can both be effective for burning calories and promoting fat loss. Just be sure to find a balance between cardio and resistance training to support both muscle building and fat loss.

Don't Neglect Nutrition

Proper nutrition is essential for building muscle and maintaining a shredded physique. Aim to select nutrient-dense, high-quality sources of protein, carbohydrates, and fats. Timing your meals and snacks can also be important – for example, consuming protein shortly after a workout can help with muscle recovery.

Get Enough Sleep

Sleep is often overlooked when it comes to fitness, but it is crucial for muscle recovery and overall health. Aim for 7-9 hours of sleep per night, and establish a consistent sleep schedule to help regulate your body's natural sleep-wake cycle. Creating a relaxing bedtime routine can also help you wind down and fall asleep more easily.

Stay Hydrated

Staying properly hydrated is essential for muscle recovery and overall health. Carry a water bottle with you throughout the day and aim to drink at least 8 cups (64 ounces) of water per day.

Staying shredded while gaining mass requires a balanced approach that incorporates resistance training, cardio, nutrition, sleep, and hydration. By prioritizing these elements, you can achieve your goals and maintain a lean, muscular physique.

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1. Comfort

Comfort is essential for workouts, there is nothing worse than being distracted from poorly fitting clothes while training, shorts riding up, tops way too tight...
Wearing something comfortable is just 1 less distraction you need to worry about when you need to get into the zone when training.

2. Prevents Injury

Warming up before any kind of exercise or sport activity is essential. The main reason for warming up is to prevent injury while working out. So, wearing a workout hoodie will help you to trap the heat inside your body and warm-up your muscles way faster.
Most athletes usually warm-up in a hoodie  when the weather is colder. So It can be a really great idea to start your fitness activity with a hoodie.
 

3. Burn Calories

Every time you wear a hoodie and do cardio exercises, your body temperature increases more than usual, the circulation increases, and your heart rate increases to maintain your body temperature. With an increased heart rate, your fitness performance is higher, and you may burn more calories in a workout hoodie than in a tank top.



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Quarantine took its toll on everyone, especially those of us without access to home gym during the lock down period.

So Here are some Easy Top Tips From Bodybuilders To Help You Get you Started on your after Quarantine Cut.

The cutting phase is generally the least popular part of a bodybuilder’s training. Cutting means eating less and trying to shed body fat to end up lean whilst maintaining muscle mass. Unfortunately, cutting down on food and upping cardio can be a stressful experience at the best of times. 

With all of this in mind, most people try to get ahead during their cut by experimenting with different training patterns, different diets and any tips and tricks they can find.

The internet has become a place for active bodybuilders to share their advice and as such, knowledge passed down by people who have been through many cutting cycles is freely available online.

These cutting tips mean less trial and error for amateurs and ultimately, a better cutting phase that gives better results. Here are 10 of our favourite cutting tips to help you shred body fat.

1. Up Your Water Intake

While water does make your body look a bit more ‘bloated’, it has so many benefits that you need to seriously up your intake in order to succeed during a cut.

For starters, water helps starve off hunger. Having a few glasses with a smaller meal will fill you up and allow you to get by without feeling pangs despite less calories.

The additional hydration will also help give you energy during workouts, so you’ll be able to push a little harder and ultimately burn more calories.

Thirdly, drinking water as opposed to soft drinks means you won’t be adding empty calories to your already restricted calorie limit. Essentially, water is a ‘free’ drink whereas soda or sugary drinks will cost you precious calories that can be consumed as meals.

2. Cook Your Own Meals

Most bodybuilders become familiar with their kitchens as a matter of necessity. Whether you can quickly master taste or not, cooking your own food means you know everything going into it. During a cut, where excess salt or sugar in ready meals and takeaways can hinder weight loss, bringing your own food to work will eliminate any risky meal choices.

3. Avoid Catastrophising Cheat Meals

Due to the hard nature of eating at a caloric deficit, there will be a point where even the most seasoned bodybuilder will ‘fall off the wagon’ and have an over-the-top cheat meal or cheat during the week. 

If this happens, the key is to not delve into what psychologists call catastrophising, or thinking the worst. Just because you cheated on your cut, don’t tell yourself, “Okay I’ll get back to my diet tomorrow / 3 days from now / next week.” This kind of thinking will mean repeated cheat meals until you get back on track. Forgive yourself for the mistake and then get back on your cutting diet.

4. Increase Your Calorie Deficit With Cardio

When cutting, you’ll have already worked out what your calorie level is and be eating at a deficit in order to lose weight. By performing hard cardio, you’ll heighten your metabolic rate and burn even more calories. This means that you’ll lose weight faster and can also make up for days where you’ve over-eaten and need to burn extra.

5. Increase Lean Muscle Tissue To Help Your Cut

Building muscle also helps burn fat. Performing heavy weight, low rep exercises designed to build mass results in more lean muscle tissue. This tissue raises your metabolism, which heightens the rate you burn calories. To put it simply, the more lean muscle you build, the better your cut will go. Ditch the idea of shrinking your body and instead think of reshaping it.

6. Avoid Sugar

All sugars are sugar, but anything from refined process carbs or fat should be avoided. Sugar is quickly consumed by the body to be used as energy and any excess is stored as fat. During a cut, sugar should be virtually eliminated from your diet. Eat foods high in protein and fibre.

Eating clean means you get to eat more, as sugary foods are far more calorific than vegetables and lean protein.

7. Drink Caffeine – In Moderation

Caffeine helps to increase alertness and improves concentration. This helps you to focus on your cut. However, it is recommended not to exceed a daily intake of 400mg of caffeine from all sources.

8. Cut Down On Cooking Oil

When you’re cooking your meals, you might be adding calories without realising it. Cooking oil is very high in trans fats, and there are many who lather it into their pan and on their food without ever counting the calories they add. Cut down on the amount you use each time you hit the kitchen.

9. Maintain Protein And Fibre Intake

Of all the macronutrients, protein is most important for cutting. While it will be carbs you miss the most, when cutting down calories, protein is important to build muscle which boosts your metabolism. Therefore, you’ll need to keep up your protein intake. Products such as Whey Protein Concentrate (WPC) allows you to consume a greater intake of protein without overdoing the calories, they are also available in tasty flavours than can curb any sweet cravings too.

Fibre is another important food group. Eating raw vegetables helps you to mix up your diet and provides a great way to snack without adding many calories.

10. Be Ready To Deal With Hunger

In order to get properly shredded, you’re going to feel hungry. Your cut will test your patience and your endurance as you’ll begin feeling hungry when you’re bored and at random parts of the day.

Don’t be tempted to cheat on your diet with mindless snacking or eat more than you should.

At the end of the day, you’re cutting by your own free will in order to look exceptional, so keep that goal in mind at all times and build the mental fortitude a bodybuilder needs to succeed.

Got an Awesome Cutting tip?
Let us know in the comment section below !

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