Body Diet

How to burn fat and get shredded

Have you been hitting the gym for some time and still can’t seem to lose that excess fat? Don’t worry, you’re not alone, this is a problem for most people yet most don’t know why.

The problem is, people are given the wrong information, they are told to train harder and eat less fat, this simply is not true.


IMG_2371Getting shredded and putting on muscle shouldn’t be hard, it was never hard for me  – you just have to clear the unnecessary roadblocks that are stopping you.

So, what are the roadblock?

  1. Eating the wrong food
  2. Eating too much food
  3. Training incorrectly

Diet should be the first thing you get right before you think about stepping foot in a gym. It will be a waste of time training before properly considering your goals and structuring your diet to them.

The goal, for most people, Is to burn fat and build muscle. There are some simple principles you can adopt that will speed up this process and turn you into a fat burning machine:

  1. Eat more fat

This sounds counter-intuitive, I know – why would you want to eat fat while trying to lose fat?

The answer to that question lies in the type of fat.

When you consume the right fat, your body burns it quicker than any other food source, the body metabolises fat more quickly than sugar, making it an excellent energy source.[1]

Consume fats that are the most stable, stay away from fats that are easily oxidised when heated – unsaturated fats – they will make you age more quickly and cause inflammation in the body.[2]

Saturated fat is the most stable and when consumed from the right source, it gives your body and brain all the nutrients it needs to grow.

Find out what saturated fat you should be consuming here.

  1. Intermittent fasting

Unlocking the power of intermittent fasting is the secret weapon to shredding fat and building leaning muscle.

If you haven’t heard of intermittent fasting that’s ok, it’s relatively simple – It involves restricting yourself from eating for 16-18 hours, this gives your body and brain unquestionable benefits:

  • Increased life span [3]
  • Increases cell health [4]
  • Lowers triglycerides and LDL cholesterol [5]

The best way to intermittent fast is to consume all your foods within a short period throughout the day, preferably a 6 to 8 hour window.

I tend not to eat breakfast – just coffee – while consuming my lunch at around 2 pm followed by dinner at 7 pm. This gives me a 19 hour fast between dinner and lunch the next day.

When you first wake up in the morning your body is in fat burning mode, you don’t want to spoil this process by consuming a large calorie dense breakfast. By skipping breakfast and working out in a fasted state you burn fat and build muscle twice as fast.[6]

  1. Become Ketogenic

Ketogenic diets are based around one principle, the body burns fat as its primary energy source. Ketosis is the fastest way to burn body fat while gaining extreme mental clarity.

There are 2 types of ketones your body can receive: exogenous and endogenous, the former referring to synthetic ketones created outside the body, the latter is when ketones are produced naturally in the body.

Intermittent fasting is the best way to produce endogenous ketones, you can get exogenous ketones from MCT oil and powders.

Ketones boost the metabolic process in your body resulting in increased energy, this is beneficial if you are looking to lose weight, build muscle, or increase sports performance[7].

  1. Exercise

I have put exercise last because you don’t actually need exercise to be a fat, although small amounts of exercise can be extremely beneficial for the body and mind.

Most people who are looking to lose fat actually over train, and this makes it even harder to lose fat because the body is under excess stress.

If you implement the above principles your body will already be burning fat for energy, exercise will provide the foundations for building lean muscle and support a strong healthy body.

Find an exercise routine that works for you, any exercise is better than no exercise. If you want to maximise your results for the least amount of time, look to high intensity interval training (HIT).

Sit back and relax

Now that you’re on the fast track to becoming a fat burning machine you can simply sit back and watch your body look and feel amazing. Your vitality for life will reach new found levels, what you do with this extra energy and 6 pack is up to you.

I hope this finds you well.


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