Summer is approaching and it's about time to show off those anime level physiques cuz going to the beach or the pool, taking off your shirt and showing off your hard work feels amazing. But maybe you're not at that level yet or you're far from it. And as summer approaches, a lot of people start to throw in the towel, convinced they've run out of time to get shredded.
And you might think it's way too late to work on that summer body. Well, I'm here to tell you it is. Or is it?
See, even if you have 3 months or even just one month before summer starts and you got to take your shirt off and show off those abs, it's still possible to get that anime level shredded aesthetic physique before then. Not only am I going to show you how you can get that physique as fast as possible in just three steps, but I'm also going to show you how you can do it from the comfort of your own home. The first step is the most important because it's the key definition of looking shredded.
Because the main cell of the summer physique if you want to confidently take your shirt off at the beach is that you have to be lean. If you have a good physique, but it's surrounded by fat, it's not bad, but it's not necessarily what you're probably after. We are looking to get shredded.
We want to get cut. We want to see those striations. We want to see through that skin.
Think of any anime beach scene and you look at the dudes. Not that I have any experience with looking at dudes at an anime beach. It's for research purposes.
What do you want? If you do look at all of these guys, you can tell they are super lean. So, getting to a low enough body fat percentage so you can actually see those muscles poking through and you have a lot of definition.
That's what we're after. You're going to be shocking off those gorgeous anime abs, but you're also going to be enhancing your aesthetics. Your waist will be narrower, giving you much better precautions.
So, the first step is to lose fat. But how do you lose fat? More importantly, how can we lose as much fat as possible to get shredded in time for summer?
There are two main ways one can lose fat and get more shredded. And it all has to do with the way you eat and manage your calories. The first way is eating at maintenance.
Yes, you can lose fat while eating at maintenance. Think of the calories you eat as stamina potions and the fat on your body as your current stored stamina. Your maintenance calories are the calories you need to stay the same weight.
Or you can think about it as the energy that you need to function as a human. This includes things like moving around, exercise, digesting food, or probably the most important function, staying alive. But here's the key thing.
What that whole thing, your daily calorie expenditure does not include is the energy it takes to build new muscle. So if you eat at maintenance, that energy, which is going to muscle growth, isn't going to come from the food you eat. Since all of the calories from the food that you're eating is going into those important bodily functions, but the muscle when told to grow, when stimulated to grow, has to get energy from somewhere else.
So, where's the next best place to get this energy? Your fat cells. And while this is a viable way to lose fat and get shredded, for our purposes, it's far too slow.
It'll probably take several months to get to a good body fat percentage you want, especially if you are already at a higher body fat percentage. The second option is to eat at a calorie deficit, which is eating fewer calories than you burn. This is going to be a lot quicker since you're drawing even more energy from your fat cells, not only to be building the muscle, but also to be keeping you alive.
In both cases, you're burning fat and building muscle. But in the calorie deficit, you're going to be losing fat at a much higher rate. Okay, that's great and all.
So, we're going to be doing a calorie deficit, but how much of a calorie deficit if we want to lose as much fat as possible before summer? Because if you're just eating like a freaking bean once a day every day, you'll probably end up looking like Makito from the end of the Shabuyard. Well, not really, but you'll probably be super miserable and feel terrible.
And of course, if you feel terrible, you're more likely to give up on the summer physique of your dreams. So, if I wanted to get shredded as quickly as possible, as safely as possible, this is what I would do. I would start with a harsh calorie deficit for 1 to 2 weeks and then decrease the deficit after that.
I'd aim to lose 1% of my total current body weight every single week during that early period. So if you're 200 lb, that's 2 lbs per week, which is about 1,000 calorie deficit. Then I'd start increasing my calorie intake on week three.
So then I'd probably be at a 500 to 700 deficit. This is one of the greatest hacks that I found for losing weight relatively quickly. By starting with a huge deficit at the beginning, you're going to lose a ton of weight at the beginning.
You'll immediately burn a lot of fat and you're going to be losing a lot of water weight too, making you look more shredded. And seeing the scale drop like a lot is definitely going to help you with the motivation, especially at the beginning. And then transitioning to a more moderately paced cut afterwards.
You'll get the benefit of the harsh cut, but later on you're going to be adding more food to the diet while still being in a deficit. You're going to feel more satiated, which is going to help you stick to the diet for the long term. It feels like cheating, but you're still losing weight.
It's amazing. Word of warning, never try to lose more than 1% of your total body weight per week. And as you continue to lose weight throughout the few months, that 1% total is going to change.
So just keep that in mind and dynamically change your calorie deficit as you continue to lose weight. So now you know exactly how much you should be eating, but what foods should you eat to lose weight? Because that also matters a lot too.
Since you are going to be in a calorie deficit, what you want to avoid as much as possible is the feeling of hunger. Because the hungrier you feel, the more you feel like you're starving yourself, the more likely you're going to break your diet and you'll never get that summer physique in time. Luckily, there are certain foods out there that actually help you to feel more full and less hungry.
First of all, you're going to want to eat high protein foods. Protein is a lot slower to digest and they signal to your body feelings of satiety. It's like how when Denji eats flesh and blood, it helps to heal him while eating bread does little to nothing.
Not saying you should eat human blood or devil flesh, unless you're a freak like that. Just stick to things like lean meats like chicken breast or lean ground beef, egg whites, and Greek yogurt. And by eating a lot more of these high protein dense foods, you're going to feel more full, helping you stick to your diet.
But of course, the extra protein is going to help you build that anime shorter physique. But it's not just about protein. You also want to consider eating a lot of higher fiber foods as well.
These are also slower to digest, but they also add a lot of volume to your food without adding much calories. Think of vegetables or fruits like apples. And by including these foods to fill up your stomach, you will again feel more full even while you're in deficit losing fat.
And if you do everything right, eating plenty of lean meats, fruits, and vegetables, you'll feel full even in the harsh cutting phase. And then once you get to add more food, which could be 2 weeks, 3 weeks, 4 weeks after the start of your diet, it's going to feel like a feast and you'll still be losing fat. Oh, it's a miracle.
But getting that shredded anal level physique is more than just losing fat. One of the other aspects of course is looking aesthetic. So for step two, we need to focus on the actual workout.
The aesthetic physique focuses on these main aspects. The vtaper, the wide shoulders, narrow waist, and of course some nice arms and a big chest. But it's not just about having big muscles.
You'll also need to have good muscle proportions as well. And if you nail these, you will look like a true anime Dorito. deal.
So, we know what we need to focus on, but what exercises are best to get this aesthetic physique as quick as possible before summer? Firstly, I suggest doing mainly compound exercises and working out four to five times per week. The reason I suggest compound exercises is because by working multiple muscle groups at the same time, you will be burning more calories and it's far more efficient, especially when we're trying to get aesthetic as quickly as possible.
But, you don't need to go to the gym to achieve this physique. So, here are some exercises that you can do at home to achieve those aesthetics. Pull-ups and inverted rows are really good for getting that vtaper and developing that back, as well as those biceps and forearms.
Push-ups and pike push-ups are going to work that chest and shoulders. It's going to make you appear wider. It's going to make you appear bigger.
And doing any variations of these moves is going to help work different types of muscles and also keep your workouts a little more exciting. And of course, never skip the legs. Don't skip your squats because even though they're not technically a part of the aesthetic, if you're on the beach in your swim shorts and you've got tiny chicken legs combined with your big ass muscular pop, you're going to look a little weird.
You're going to stand out in not a good way. And by doing resistance training, working out your full body, working multiple muscle groups at the same time. You'll be packing on muscle as quick as possible, and you will be the one modeling swimsuits in no time.
But you can't just be doing resistance training if you want to get shredded. You also need to start doing cardio. I can hear the groaning, but cardio is not only really good for you, it also helps you to burn even more calories, helping you to lose that fat.
Now, there are three ways you can approach cardio. You do hit cardio, highintensity interval training, intervals of high heart rate activity, and then intervals of low heart rate activity. This is great cardio to do if you're short on time, but it's pretty high impact, so it's not something you can do every day.
Another option is steadystate cardio. This can be running or biking or anything that has a steadystate heart rate. It's more of a mid to low impact activity, so you can do it more often, but it can take up a lot of time.
And even though it's not as high impact as hit training, not a lot of people like running and not a lot of people like running every single day. So, the third option, which is my personal favorite, is just walking 8 to 10,000 steps a day. And I guess it technically counts as steady state cardio, but to me it's a little different.
I'll tell you why. One, this can be done pretty passively. Like you could just be walking around the house, walking from your car across the parking lot to a building and you'll be achieving good cardio gains.
It burns really good calories and if you're just walking around, it's very peaceful. Just listening to the sounds of nature, the cars passing by. You're going to feel like Snow White.
Actually, never mind. I don't I don't want to do that. Finding the right cardio for you, especially one you enjoy, is going to make it so much easier to burn fat and get shredded.
And once that summer hits, all those muscles are going to be revealed in all of their glory. But if you want to take it to the next level, if you want to get that super shredded look before summer and get as lean as possible as quickly as possible, then you're going to want to pay attention to step three. One of the best ways that you can look leaner in a shorter amount of time is by losing water retention.
In other words, the less water you hold, especially under the skin, the leaner you're going to look. And it doesn't take a long time to lose water retention, which is why this is so awesome. This is why professional bodybuilders take diuretics before they hop on stage.
They lose more water, their skin tightens around the muscles, and they have more definition. Now, I'm not telling you guys that you need to take diuretics unless you want the muscle definition of the colossal titan. Instead, you should do these four things.
First and foremost, drink lots of water. Staying properly hydrated signals your body to hold on to less water because it's already getting plenty of water. Next up, you'll want to hop on a low carb diet.
Carbs do a particularly good job of holding on to water. So, lowering your carbs to less than 100 g per day works really well when trying to lose water retention. Lowering your carb intake also has the added bonus of helping you lose weight since a lot of high carb foods are higher in calories.
Now, it's okay to do low carb diets for the short term if you want to shrink down, but I wouldn't recommend doing low carb for long term. What I do recommend long term, which helps to get rid of water retention, is avoiding alcohol. Not that avoiding it helps to lower it, it's just that alcohol tends to increase water retention because it actively dehydrates you.
So, stay away from the booze. start chugging that H2O like the party animal you are. Of course, if you want to manage that water retention properly, you're going to want to also sleep properly.
Not just to look less bloated, but it also helps to manage your appetite and it helps to boost your recovery, helping you build those amazing muscles. Now, water retention isn't a huge deal breaker. If you have a low enough body fat, I wouldn't worry about it too much, but even just implementing one of these four things can really help you look lean super quickly, ultimately giving you a more shredded and muscular look.
And if you incorporate any of these while eating high protein, while on a low carb diet, while in a deficit, and doing resistance training, ah, in just a few months, you're going to have that summer body that would get the attraction from all of the dudes. No, no girls, though. It's it's mostly the guys who are miring.
It's the sad reality of it. But unfortunately, not all of you are going to be able to get to this point. Some of you are still going to struggle to get that summer physique for one big reason.
You're skinny fat.
