The key to drastically dropping your body fat and creating the lean, chiseled physique your after is by getting into something called a “fat loss” phase or a “body recomposition”.
Designed to drastically lower your body fat while increasing your strength on key lifts – meaning that you’ll be able to simultaneously drop your body fat AND gain muscle mass IF done properly - such that when you do lean down, you're not simply skinny. You're shredded.
BUT the problem is - most people in your situation don’t go about doing this properly.
Instead, they’re often doing at least one, or in some cases, all of the following:
- Not progressing in the gym
- Severely restricting calories.
- Performing excessive cardio
Why is this an issue?
Well, let's start with point 1.
When you have a decent amount of muscle you can look good at higher levels of body fat than those with less muscle, simply meaning that; performing the right exercises and consistently getting stronger on them is what you need to prioritize - as this will be the key in you developing adequate muscle mass in the right places.
The problem with point 2?
Eating too little often does more harm than good, especially in the case of someone looking to lean down.
What happens when you throw in point 3 and add excessive cardio into the mix?
You burn off much of your hard earned muscle.
Well, as a result, you end up at virtually the same body fat you started out at but with less muscle, AKA the “skinny fat” body type.
BUT, on the other hand, when the right methods are used… here’s what happens.
Two students of mine that went from where they were — a similar boat as you're likely in now — all the way to where they are now.
1) Used a set of science-based key lifts and prioritized progressing them in order to develop muscle mass in the right places.
2) Ate the optimal amount of calories and macronutrients to lean down without sacrificing muscle in the process.
It really is that simple. And in my course, Beginner SHRED, I'll show you the exact simple yet effective science-based protocols those 2 students (and many more) used to attain the lean, chiseled physique they've always desired.
Very good explanations and examples.
I stopped doing research on what to eat and how to train because everything is covered in the book and well organized
I had been trying different ways of working out and loose weight. I have always been athletic - love to swim, climb, play sports, etc. - but I kept struggling with maintaining my ideal weight. During the pandemic my weight kept creeping up so I decided to try something more formal than I was used to.
I started the BWS Female lean program in August 2020 and now at the end of March 2021 I have lost a little over 20 pounds and went from 35% to 25% body fat. I did not expect these kind of results especially given my distaste for having to monitor what I eat and lifting weights. I have grown comfortable having to be mindful of what I eat and it makes sense from a scientific standpoint. I have also learned to like lifting because I actually feel stronger and the workouts aren't too long. I also have two slightly vain reasons for liking the program so much. I have been getting lots of compliments about looking fit (from men and women) and I have been able to get back into some of my college skinny clothes that I held on to for way too long - 40 is right around the corner for me.
Something that almost held me back from buying the program was how rigid the program would be. It's only as rigid as you make it. I still eat macarons like I will never see them again and do amounts of cardio that might make Jeremy nervous. I have learned new things about what my body can do, have grown to appreciate relaxing a little because I know it will not derail my achievements, and I have a renewed love of walking as a form getting activity in.
Changed my life!
Really great program! And thankful for including the at-home workouts for keeping things going during lockdowns.