There’s no question. Bruce Lee is shredded. In the past I’ve been intimidated by his training technique. Combine that with his unbelievable mindset, and this guy seems like a mystical legend.
Fast-forward to today, and here I am side-by-side with Bruce Lee— two physiques that are just as shredded. So how did I do it? Read on!
First, let me be real with you because I can’t beat around the bush.
Dropping below 10% body fat is when your abs start popping.
Eat less than you normally put into your body and over an extended period, and you will lose enough body fat to drop below 10%.
It’s not the carbs, it’s not the fat, and it’s not the bullshit “bad” foods that are making you gain fat.
Your body isn’t “different,” and you are not “different” when it comes to losing body fat. It must be all the lies that parenting told us growing up which is that “I’m big boned” and “eating this makes me gain fat.” If you want to build muscle and lose fat fast, you need to stop eating as much. (I told you I wasn’t kidding!)
Keto dieting has amazing benefits, and it’s a good diet to lose fat, but if you can’t adhere to it, then it won’t work for you long term.
If sugar makes you crave more sugar, then stop eating the sugar.
I’m finished with the tough love section. Now let me share with you how I used to get shredded below 10% body fat.
I used to think getting shredded just meant doing tons of cardio.
I would do 10-mile runs on the treadmill and “blast your belly fat” workouts, and even tried a 30-day protein shake fasts.
Cool, I get that everyone needs to market something.
I used to eat almost zero carbs a day, and when I did eat carbs, it would be 1/2 cup of oatmeal or brown rice.
I would pop fat burners first thing in the morning and wait 30 minutes to eat breakfast.
Ummm? Yeah, no thank you.
I was moody, and all I talked about was how hungry I was and what my first meal was going to be and what food used to taste like.
- You don’t have to cut out carbs or sugar.
- You don’t have to be a super martial artist.
- You don’t have even to stop drinking alcohol.
- You don’t even have to count the number of meals you eat.
The meal frequency myth has been busted many times over because of the thermic effect of food, which when the body uses energy to digest food.
The old ways taught us the more frequently and smaller quantities you ate, the more energy your body would use to break down food, and this would “increase your metabolism” and help you lose fat. I just had to have breakfast!
I even heard of folks eating 8 times a day…this is a great way to scare anyone away from getting in shape and it isn’t very inspiring, to say the least.
I would recommend following flexible dieting because it allows you to make room for foods you enjoy and consider “unclean” food.
Professor Mark Haub ate a twinkie diet and even lost 27 pounds which reinforce the laws of thermodynamics which state that energy cannot be destroyed or created but distributed in different ways. For humans, it’s body fat.
Now onto the rest of it.
To lose around 1-2 pounds of body fat per week without losing muscle, I would recommend multiplying your current body weight in pounds by 11.
That is your daily caloric intake you must remain to lose body fat.
Track your calories with MyFitnessPal or other apps such as FitGenie.
Technology has made it so much easier to track calories. These days, you spend more time on your phone watching cats and dogs than tracking your food. Get real!
The next step is to strength train 3 to 4 times a week depending on your level, and you can do leisure activities such as less intense yoga or walking on the days you don’t strength train.
If you want to feel like Bruce Lee, you can do martial arts to gain muscle and lose body fat, but this isn’t necessary to get below 10% body fat.
Strength training will help you gain muscle and lose body fat. The heavier compound movements burn more calories because it involves larger and more muscle groups. The big three—deadlift, bench press, and squats—are the most effective compound movements to build muscle while using the most energy.
This is the training routine in the Body Shred Tone and Transform virtual training program that has given my clients the ability to get a six-pack and given me the ability to shred below 10% body fat and stay there!
This is what I suggest for someone looking to get shredded in phase I of getting lean:
- Dumbbell Military Press
- Rack Pull (similar to a deadlift)
- Lat Pulldown
- Lateral Raises
- Seated Row
- Bent Over Dumbbell Flys
Legs and Abs
- Barbell Squat
- Leg Press
- Cable Crunch
- Barbell Hip Thrust
- Single Leg Calf Raises
Chest and Arms
- Incline Barbell Press
- Spider Curl
- Flat Barbell Press
- Alternate Dumbbell Curl
- Tricep Extensions
When you start to hit a plateau because your metabolism starts to dip (because your metabolism does not stay linear) start to either decrease your calories by another 200-300 calories a day or increase your activity by adding in high-intensity interval training.
This plateau will often start to hit you after 8-12 weeks of remaining in a caloric deficit, or when you hit 10% body fat from my own experience.
This often happens because you are now lighter and need to readjust your daily caloric intake. Hopefully, you gained muscle along the way, and you won’t have to adjust the caloric intake, but expect it because this sends a signal to your body that you are in famine mode. It will do whatever it takes for you to survive, which is to make your body more efficient in what you put into it. This means that the same energy it took for you to do the same activities, it takes less energy for food to perform.
It’s unfortunate for our aesthetics but essential for our survival.
Use the Body Designer Tool to pick a program that will help you get below 10% body fat or just go for the Body Shred program. You won’t be sorry.