Does the idea of hopping on a treadmill make you cringe? Or maybe hill sprints sound like the last thing you’d ever want to do? You’re not alone—cardio can be tough, especially if you’re not used to it. It leaves you breathless, drenched in sweat, and sometimes even dreading your next workout. But here’s the good news: you don’t need to rely on cardio to get a lean, shredded physique.
Yes, cardio can help with fat loss by boosting your metabolism and burning calories quickly. However, if you’re someone who’d prefer to skip the cardio altogether, it’s still possible to achieve the body you want. With the right diet and strength training routine, you can cut fat, maintain muscle, and get ripped—no treadmill required. Let’s dive into how you can get that toned, muscular look without the dreaded cardio sessions.
Understanding Cutting or Getting Ripped
The objective of getting ripped is to lose as much body fat as possible without losing muscle mass. When you get shredded, you achieve a better physique, often more strength, and lower health risks associated with high body fat, such as heart disease, high blood pressure, and cholesterol issues.
Is It Possible to Lose Weight Without Running, Jogging, or Swimming?
Yes! While a combination of both cardio and strength training is the best way to lose fat quickly, hitting the treadmill or going out for a jog can be tiresome, especially if you are not used to it. In this article, we’ll explore how you can get shredded without cardio exercises.
Also Read: Diet to Get Fit and Lean
Focusing on Diet and Strength Training
If we avoid cardio or aerobic exercises, what other ways can we use to get ripped? The answer is simple! Physical training contributes only 70 to 75% of our body physique. The other critical factor is our diet. To burn body fat effectively, we must work on our diet and strength training workouts. Here’s how:
1. Eat Less
Calorie intake is the deciding factor for weight gain/loss. If you are looking for cutting without cardio, you have to do it by reducing the calorie you get from food.
Excess calories are stored in your body as fat. The fewer calories you consume, the less you need to burn through cardio. Your body’s fat gaining mechanism cannot identify if you are burning 300 calories by running on treadmill or but cutting on your diet. However, this doesn’t mean you should eat as little as possible. Instead, reduce your food intake by 10%, sustain it for a week, then cut another 10% until you reach your desired level of cutting. Always reduce both carbohydrates and fat, but never cut (and ideally increase) your protein intake.
2. Eat Fewer Carbohydrates
I noticed a significant shred in my body after avoiding soft drinks and coffee with sugar for a few weeks. Carbohydrates provide instant energy for workouts but also play a substantial role in storing fat. When I dropped my daily carb intake, it was initially harder to lift weights, do push-ups, and pull-ups. However, I eventually got used to it and felt lighter. Avoiding carbs entirely isn’t wise—45-60% of your daily calories should come from carbohydrates, and 1 gram of carbs contains 4 calories. Avoiding sugary drinks, desserts after meals, and processed carbs can contribute to your cutting without making you feel hungry. To get ripped, eating less processed carbohydrates is the second most important thing!
3. Avoid Saturated and Trans Fats
In your journey to cut body fat and improve your health, avoid processed and trans fats. These unhealthy fats, found in fried foods, packaged snacks, and baked goods, can wreak havoc on your body. They contribute to weight gain and increase your risk of heart disease and other health issues. Instead, opt for healthier fats found in nuts, seeds, avocados, and olive oil. These fats provide essential nutrients and support your weight loss goals while promoting overall well-being. By steering clear of processed and trans fats, you’ll trim your waistline, protect your heart, and enhance your overall health.
4. Eat More Protein
Since I started cutting down extra carbs and sugary snacks, I started feel hungry more often. Also I didn’t want to lose the muscle mass. protein is the solution here that serves both. It keeps your stomach happy for long-leading you to eat less, as well as it helps gain muscle mass faster.
Whether you are cutting or bulking, eating more protein and fewer fats and carbs is key to gaining muscle mass. A sedentary adult needs at least 0.8 to 1.2 grams of protein per kilogram of body weight. However, if you engage in physical training and other physical activities, aim for at least 1.4 to 1.6 grams per kilogram of body weight. For example, if you weigh 60 kg, try to consume around 90 grams of protein daily. To optimize your cutting journey, prioritize protein intake. Include sources like lean meats, eggs, tofu, Greek yogurt, and legumes to support muscle retention and promote satiety, aiding in your weight loss efforts.
5. Do More Weight Lifting
As we are skipping cardio exercises, doing more (in intensity or repetitions) weight lifting will help in our cutting journey. Prioritize weightlifting in your fitness regimen to attain a shredded physique. Weightlifting accelerates fat loss and enhances overall body composition. Compound exercises like squats, deadlifts, and bench presses are key. With consistent effort, weightlifting will sculpt the toned, defined physique you desire, making it an essential tool in your journey to shred.
6. The Power of High-Rep Workouts
Elevate your journey to a shredded physique by incorporating high-rep workouts into your routine. Pushing for more repetitions not only increases muscle endurance but also ignites calorie burn, expediting fat loss. Embrace exercises like bodyweight squats, lunges, and push-ups, aiming for 15-20 repetitions per set. This approach stimulates muscle growth and promotes muscle definition, sculpting the chiseled physique you desire. With dedication to higher reps, you’ll accelerate your path to a shredded body, achieving your fitness goals with determination and persistence.
7. Timing is Everything
Achieving a shredded body isn’t an overnight feat – it’s all about timing. Plan for a realistic timeframe, usually 8-12 weeks, to see noticeable results. Prioritize a balanced diet, consistent exercise, and sufficient rest. Incorporate strength training and listen to your body, taking breaks when needed. Remember, slow and steady wins the race. By staying consistent and patient, you’ll be well on your way to unveiling that sculpted physique you’ve been dreaming of.
3 Mistakes to Avoid When Cutting
Cutting Calories Too Quickly
One of the biggest mistakes people make when trying to cut body fat is drastically reducing their calorie intake. While it might seem logical to eat as little as possible to lose weight faster, this approach can backfire. Rapid calorie reduction can lead to muscle loss, decreased energy levels, and a slower metabolism. Your body might enter a state of starvation mode, where it holds onto fat stores and burns muscle tissue for energy. This not only hampers your weight loss efforts but also undermines your goal of maintaining muscle mass. Instead, aim for a gradual reduction in calories, about 10-20% less than your maintenance level, to ensure you lose fat while preserving muscle.
Neglecting Protein Intake
Protein is a critical macronutrient for anyone looking to get ripped, yet it’s often neglected. Adequate protein intake is crucial for muscle maintenance and growth, particularly when you’re in a calorie deficit. When you don’t consume enough protein, your body may start breaking down muscle tissue to meet its protein needs, which is counterproductive to your goals. To support your cutting efforts, aim to consume at least 1.4 to 1.6 grams of protein per kilogram of body weight. This will help you retain muscle mass, enhance recovery, and keep you feeling full longer, which can help you stick to your calorie-reduced diet. Sources of high-quality protein include lean meats, fish, eggs, dairy, tofu, and legumes.
Skipping Strength Training
Focusing solely on diet and cardio while neglecting strength training is another common mistake. Strength training is crucial for maintaining muscle mass during a cutting phase. When you reduce your calorie intake, your body needs a stimulus to maintain muscle tissue, and strength training provides that stimulus. Incorporating compound exercises like squats, deadlifts, and bench presses into your routine can help you maintain muscle and strength. Moreover, muscle tissue burns more calories at rest compared to fat tissue, so maintaining muscle mass can aid in long-term fat loss. Aim for at least three to four strength training sessions per week, focusing on all major muscle groups to maximize results.
By avoiding these common mistakes and focusing on a balanced approach that includes a gradual calorie reduction, adequate protein intake, and consistent strength training, you can effectively cut body fat while maintaining muscle mass and energy levels. This balanced strategy will help you achieve a ripped physique in a sustainable and healthy manner. If you have any personal journey let us know in the comments. It will inspire others to get ripped with more practical knowledge!
