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Shredded Abs : How I went from 20% body fat to 8% in 60 days

20/08/2020
Shredded Abs : How I went from 20% body fat to 8% in 60 days

Who doesn’t want shredded abs? 

Shredded abs are the sign of low body fat, and athleticism. When you have abs, you feel confident about taking your shirt off, and you get compliments from your friends and people you don’t even know! 

Ask 100 men in the street if they’d like a six-pack, and I guarantee that 99% of the men would say YES. 

Well, eight weeks ago, I was unhappy with the way my body looked…

In the UK, we went into COVID-19 lockdown on March 23rd. For the first four weeks of lockdown, my main focus was on keeping my business LEP Fitness afloat…

I was overworked, tired, and stressed. 

I had fast food most nights, slurped down with some full-fat coke, and if that wasn’t enough… I finished off my evening meal with some warm, doughy, white chocolate chip cookie dough!

I gained lots of body fat, felt sluggish AND then…

One day I woke up and said ENOUGH IS ENOUGH. 

So, I embarked on an 8-week body transformation program and got into the best shape of my life…

8 week body transformation program with LEP Fitness
before and after body transformation with LEP Fitness

I was blown away by the results and went from feeling like a fluffy couch potato, afraid to take my shirt off…

To having super shredded abs and taking my shirt off at any given opportunity! 

LEP Fitness - personal trainer Sheffield - Nick Screeton

I wanted to share my story to inspire you to achieve your own shredded six-pack body transformation… 

It’s incredible what you can achieve in just 60 days when you put your mind to it and have the right plan of action in place.

If you want a shredded six pack and want to know some of my secrets please read on…

Body Fat Percentages – What you need to know…

Where do you sit on the body fat percentage scale below?

If you’re 20% body fat or less, you can definitely achieve shredded abs in 8 weeks. 

But if you’re above 20% body fat, it’s probably going to take you longer than eight weeks to get shredded abs. 

The more body fat you have to begin with, the longer it’s going to take. It may take you 12-20 weeks, depending on your starting point. That said, you can still make incredible, head-turning progress in 8 weeks. 

How to get shredded abs…

How to get shredded abs - LEP Fitness

There are four key ingredients to getting shredded abs:

  1. High protein diet
  2. Creating a calorie deficit
  3. Weight training program
  4. Doing the three things above consistently (not for one week but eight weeks in a row) 

To have shredded abs, you need to get below 10% body fat. You have abs right now, but you may not be able to see them because you’ve got a certain amount of body fat covering them…

Many people are walking around with six-packs but don’t realise it, because their abs are covered with layers of body fat. 

To get down to 10% body fat, you need to create a calorie deficit for a prolonged period. 

A calorie deficit means consuming fewer calories than your body needs. When you do this, your body uses its current stored energy (body fat) for fuel, and you lose weight. If you do this for long enough, you will eventually see your abs. 

If you consistently create a calorie deficit for eight weeks, you can expect to lose anything from 8-32lbs (1-4lbs per week). 

The amount you lose will depend on your starting point. The heavier you are, the more weight you’ll lose. 

It will also depend on how extreme you go with your calorie deficit. The more extreme you go…the more body fat you’ll lose. 

shredded abs diet…

The best way to get shredded abs and achieve a head-turning body transformation is to consume a high protein diet… 

Protein will increase muscle mass, keep you fuller for longer, and your body will burn extra calories trying to break it down (it’s called the thermogenic effect of food). 

When trying to get shredded abs, you want to keep as much muscle as possible, while at the same time losing body fat, and protein is a KEY part of the puzzle. 

Protein-rich foods include:

  • Chicken
  • Turkey
  • Mince
  • Steak
  • Eggs
  • Salmon
  • Cod
  • Mackerel
  • Protein shakes
  • Protein bars

Ideally, most guys want to be consuming between 130-150g of protein per day when trying to get a shredded six-pack. 

How many calories should I eat when trying to get shredded abs? 

As a general rule of thumb, if you want extreme results, you should aim to consume 10 calories per pound of body weight. For example, say you weigh 180lbs…

180lbs x 10 calories = 1,800 calories per day

For a less aggressive approach, you could eat 12 calories per pound of bodyweight…

180lbs x 12 calories = 2,160

This is just your starting point. 

After a couple of weeks, you will need to recalculate your calories… 

Let’s say you go from weighing 180lbs down to 174lbs in two weeks. Then you would do the following calculation…

174lbs x 10-12 calories = 1,740-2,088 calories per day

As you lose weight, you will need to keep dropping calories every 1-2 weeks for the eight weeks. 

Getting shredded abs with weight training…

Getting shredded abs with weight training

As well as the high protein diet (130-150g per day) and the calorie deficit mentioned above, lifting weights four times per week is essential to getting shredded abs. 

Weight training will add muscle mass to your frame, burn a ton of calories, improve your body shape, and make your shredded abs stand out even further. 

The key to having a lean midsection (apart from being 10% body fat) is to build bigger shoulders and back muscles so that you create a v-taper look (broad back and shoulders, narrow waist) – this is the ideal look most guys want. 

Shredded abs weights training

I would recommend picking compound lifts, exercises that work multiple muscle groups all at once, for example here are 20 highly effective compound lifts:

  1. Deadlifts
  2. Romanian deadlifts
  3. Back squats
  4. Front squats 
  5. Split squats
  6. Bulgarian squats 
  7. Leg press
  8. Hack squat 
  9. Bench press
  10. Push-ups
  11. Dips 
  12. Incline press
  13. Military press
  14. Dumbbell shoulder press
  15. Pull-ups – watch this video for 8 pull up variations 
  16. Chin-ups 
  17. DB bent over rows
  18. Barbell bent-over rows
  19. One arm rows
  20. Seated rows

I would recommend picking eight exercises per workout and doing supersets, which means pairing two exercises together, for example:

Shredded Abs Workout 1:

Part 1…

DB chest press 8-12 reps straight into Back squat 8-12 reps

Rest 60s then do another 2 more rounds (3 in total) 

Part 2…

Incline DB row 8-12 reps straight into Bulgarian split squat 8-12 reps 

Rest 60s then do another 2 more rounds (3 in total) 

Part 3…

BB military press 8-12 reps straight into DB Romanian deadlift 8-12 reps

Rest 60s then do another 2 more rounds (3 in total) 

Part 4…

Chin up – 8-12 reps straight into Push-ups – 8-12 reps 

Rest 60s then do another 2 more rounds (3 in total) 

The above is just an example. I would recommend reading this article on German Body Composition Training for more shredded six-pack workout ideas. 

Six Pack Ab Workout…

six pack ab training with LEP Fitness

You’re probably thinking what about ab training? And what are the best ab exercises to get a shredded six-pack?

Well, ab training is important but not as important as you may think. 

You won’t see your abs unless your body fat percentage is low. And ab training doesn’t burn many calories, so you’d be better off focusing on compound lifts, that burn lots more calories.

Also, compound lifts work your abs anyway; for example, doing squats, deadlifts, and pull-ups will help strengthen your core.

It’s possible to get a shredded six-pack without having to do any specific ab training whatsoever. If your diet is on point and you get below 10% body fat, you will have abs. 

That said, doing some ab training can help bring out the definition in your abs, especially when you start to get below 12% body fat. 

Here’s a specific ab routine that I recommend doing:

Ab Circuit: Perform each exercise for 60s. Then once you’ve done all 6 ab exercises…rest for 60s and go again. Aim to complete 2-3 rounds.

Do this routine 2x per week. In the final few weeks, you may want to do this routine 4-6x per week to edge out even more ab detail.

Shredded Abs Cardio Training…

Cardio is another essential part of getting shredded abs. If you want to get a six-pack in 60 days or less, you’ll want to add cardio into your routine, especially on the days you don’t lift weights. 

For example, to get the results I achieved in 8 weeks, I did weights four days per week, and cardio on the other three days. My routine went as follows:

  • Monday – Weights + HIIT cardio
  • Tuesday – Weights
  • Wednesday – Cardio 
  • Thursday – Weights + HIIT cardio
  • Friday – Weights
  • Saturday – Cardio 
  • Sunday – Cardio 

I did the above training split for eight weeks straight. 

I trained every day for 60 days (no days off). If you want extreme results, you’ve got to put in the work. 

In terms of my HIIT cardio workouts, I did things such as:

  • 20s sprint cycling, followed by 40s slow-cycling – repeated for 20 minutes
  • 50 calorie sprint on the rowing machine, rest 90s x 3 rounds 
  • 200m sprint on the Ski Erg machine, followed by 30s rest x 10 rounds

For my regular cardio workouts (Wednesday, Saturday, and Sunday), I did moderate cardio (working at about 50-60% effort) – for this, I just sat on a bike and did 45-60 minutes. 

I also increased my steps, especially in the last two weeks, making sure to do 10,000 steps per day. 

Shredded Abs 8 Week Program…

Would you like the exact 8-week program that I followed? 

Imagine if we fast-forwarded 8 weeks and you have dropped a ton of body fat, you’ve got abs, you look amazing…

You love what you see in the mirror and…

All of your friends and family are asking you, “what’s your secret?”

How would that make you feel? 

It would be pretty cool wouldn’t it? 

With the Shredded Abs program, combined with your hard work, this can be made possible. 

In the 8 Week Shredded Abs program you’ll get the following:

  • 8 Week Exercise Plan (8 different workouts) – workouts can be done at home or in the gym
  • Video Demonstrations of all the exercises 
  • Meal Planner – How To Eat To Get A 6 Pack 
  • 210 Deliciously Tasty Recipes (breakfasts, lunches, dinners, smoothies) 
  • A Step By Step Guide – that tells you exactly what you need to do to get shredded abs and head-turning results 

You can also email me at any point during the eight weeks, and I’ll offer you my support. 

The 8 Week Shredded Abs program will soon be going up to £249

But I’m offering an ‘early bird’ price and making the program available for…

£149 

That means you save £100

If you would like to achieve some head-turning results and transform your body shape over the next 60 days, you can swipe up your program below…

I’ll send the program straight to your inbox, and you can start transforming your body right away. 

Thanks,

Nick Screeton – Founder of LEP Fitness