10 Simple Habits of People Who Have a Shredded Physique

Physique aesthetics depend on multiple factors, including nutrition, exercise, and recovery.

Many believe they can achieve a superhero physique by relying solely on training hard in the gym or nailing their macros. Only after a few months of wasted effort do they realize building a shredded physique requires a complete lifestyle overhaul.

In my seven-plus years of working as a personal trainer, I’ve helped hundreds of people get in the best shape of their lives.

After studying what separates the people who are able to achieve a chiseled body from those who quit before making any tangible progress, I have concluded that habits play the most significant role in transforming a physique.

In this article, I will take you over the 10 simple (yet most effective) habits that can help you achieve a shredded body.

Remember, you don’t have to make all the changes overnight. Begin with the ones that offer the least friction and master them before adding new habits to streamline your progress.

What is a Shredded Physique?

Before we dive into the habits of the ultra-shredded, let’s define ‘shredded.’

A shredded physique typically refers to a muscular body with a low enough body fat percentage that gives you a sharp muscle definition, making you look like a walking anatomy chart.

To put a number to it, men with body fat below 12 and women with body fat below 15 percent can be considered shredded.

Without further ado, here are the 10 simple habits of people who have a shredded physique:

1. Nutrition is King

Most people need to shed some body weight to achieve a ripped physique.

A calorie deficit is the holy grail of weight loss. To enter a deficit, you must expend more calories in a day than you consume. The Centers for Disease Control and Prevention (CDC) recommends cutting 500 to 1,000 calories from your diet daily to lose 1 to 2 pounds weekly safely. (1)

That said, you shouldn’t enter a deficit on a junk food diet.

Your diet should consist of nutrient-dense whole foods like vegetables, fruits, meats, whole grains, and healthy fats like nuts and seeds. These food sources deliver lasting energy while ensuring you hit your daily micro and macronutrient goals.

I highly recommend planning your meals in advance and prepping a week’s worth of meals on a weekend. This lowers the chances of feasting on junk food when you are busy during the weekdays and don’t have the time or energy to cook healthy meals.

Mindful eating can be a secret weapon in helping you achieve your fat loss objectives.

Eating mindfully involves shunning distractions and savoring the food. This allows your body to register the meals better and helps you focus on fullness cues.

Mindful eating lowers the chances of overeating.

Remember, healthy eating doesn’t have to be complicated. Pick a diet plan (intermittent fasting, keto, IIFYM) that suits your lifestyle and focus on hitting your daily macro and micronutrient objectives.

Are you confused about where to start? Check out our convenient online TDEE calculator.

2. Prioritize Protein

Protein is the building block of muscle. It is one of the three macronutrients besides carbs and fats.

According to a study published in Nutrients, an individual should consume 1.6 grams of protein per kilogram of body weight to optimize muscle gain. Notably, beyond this mark and up to as high as 2.2 g kilogram per day, the additional effects of protein are greatly diminished. (2)

So, lifters weighing 176 pounds should consume around 128 grams of protein.

That said, hitting the numbers for the sake of it isn’t enough. You must consume high-quality proteins to ensure optimal digestibility and results. Here are some recommended protein sources for building a shredded physique:

• Lean meat and poultry: Chicken breast, lean ground beef, turkey, etc.
• Fish: Salmon, tuna, and other fatty fish
• Dairy: Greek yogurt, low-fat cottage cheese, milk
• Plant-based sources: Lentils, beans, tofu, tempeh
• Eggs

Spread the protein intake throughout the day to maximize nutrient absorption. Here is a sample high-protein meal plan for building muscle:

• Breakfast: 3-egg omelet and fruit juice
• Lunch: Grilled chicken and rice
• Snacks: Nuts, protein shake (post-workout)
• Dinner: Lean steak or baked fish with rice and Greek yogurt

Feel free to adjust the diet depending on your preferences and lifestyle.

3. Master Strength Training

To get jacked, you must strength train.

Lifting weights is how you sculpt superhero muscles that pop through your clothes. Weight training also boosts metabolism, which helps burn calories throughout the day, even when you are not physically active. (3)

Your workouts should include a balance of compound and isolation exercises.

Compound (multi-joint) movements help build muscle mass and strength and improve your overall functionality. On the other hand, isolation (single-joint) exercises help bias a particular muscle group and fix strength and muscle imbalances.

Progressive overload is vital to continuous growth and involves gradually increasing the weight or volume over time or limiting rest duration between sets.

Learn To Listen To Your Body

As you get stronger and begin moving a significant amount of weight, you must learn to listen to your body to prevent injuries and boost longevity.

Understand the difference between muscle pumps, lactic acid build-up, and joint, tendon, or muscle pain. You must immediately end your workout if you feel acute pain during an exercise and seek medical attention.

4. Don’t Neglect Cardio

You could build a six-pack while eating healthy on a calorie deficit and sticking to weight training. However, adding cardio to your exercise regimen fast-tracks the process. It is almost a pre-requisite for entering a single-digit body fat percentage.

Cardio training elevates your heart rate, which turns you into a fat-burning machine.

Consistent cardio workouts also boost cardiovascular efficiency, significantly lowering the risk of heart disease.

To build a shredded physique, your training regime should ideally consist of two cardio sessions. The first should be a 30 to 45-minute low-intensity steady state (LISS) cardio, whereas the other should be a 10 to 15-minute high-intensity interval training (HIIT) workout.

Perform the LISS workout on an empty stomach first thing in the morning. On the flip side, the HIIT workout can be done after a resistance training session.

As a rule of thumb, you should be able to maintain a normal conversation during the LISS training session. In contrast, you should be operating close to your max capabilities (and unable to strike a conversation) during a HIIT workout.

Examples of HIIT and LISS Cardio Workouts:

• LISS: Running, brisk walking, swimming, rowing machine, cycling
• HIIT: Sprinting, jump rope, burpees, battle ropes.

5. Hydration is Essential

Water does more than quench your thirst.

The human body is 70 percent water. Drinking at least a gallon of water daily ensures your body has enough fluid to maintain optimal functioning. Water helps take nutrients to each muscle tissue and flushes out wastes.

Dehydration can hamper your weight loss ambitions. When your body is running low on water, it has difficulty tapping into fat stores to produce energy.

Plus, it can be difficult to distinguish thirst signals from hunger signals. Many people snack on processed foods during the day when they are running low on water. These additional calories can derail their plans of achieving a shredded physique.

I have my clients set 30-minute water reminders on their phones to ensure they are drinking water throughout the day.

Also, you must constantly analyze your urine color. Whenever your pee is dark yellow, it is a cue to load up on water.

6. Sleep is Your Secret Weapon

You break muscle tissue in the gym. Sleep is when your body repairs and you build muscle tissue and lose body fat.

Don’t believe the social media gurus who tell you, “Sleep is for the weak.” The truth is that a lack of sleep makes you weak.

The tiny tears in the muscle fibers from intense workouts get repaired and rebuilt while you are sleeping. If you skimp on sleep and train hard, you will eventually develop bigger muscle tissue tears, skyrocketing your risk of injury.

Aim for at least seven to eight hours of sleep each night to optimize recovery.

Here are a few tips to boost your sleep:

• Wind Down Ritual: Avoid using screens at least an hour before going to bed. Having a warm bath and drinking Chamomile tea can improve your sleep.
• Make Your Bedroom Your Sleep Sanctuary: Ban electronic gadgets from your bedroom and make it dark, cool, and quiet to improve your sleep.
• Follow a Schedule: Hit the sack and wake up at the same time every day. Over time, this will turn into your natural sleep cycle. Consider investing in blackout curtains or earplugs.

7. Manage Stress Levels

High stress levels are one of the biggest hurdles in carving a shredded physique.

When you are stressed, your body produces more cortisol (stress hormone), which is notorious for piling fat around the belly. This is the exact opposite of the look you are aiming for.

It doesn’t end here. Chronic stress can sabotage the best diet, workout, and recovery programs, making achieving the coveted shredded look even more challenging.

Here are a few ways to combat chronic stress levels:

• Deep Breathing: A focused 5 to 10-minute breathing session can help lower your body’s stress response. You can also perform these sessions multiple times daily for faster results.
• Meditation: Beginners can start with guided meditation apps like Calm. Most people notice a significant improvement in their stress levels after meditating for 10-15 minutes daily.
• Physical Activity: Lifting weights or doing a 10 to 30-minute cardio workout is a great stress buster. Go out for a walk whenever you feel stressed.
• Journal: Journaling and practicing gratitude can help lower stress levels by drawing your attention toward everything that is going well for you.

I recommend consulting a psychiatrist if you don’t notice any improvements in your stress levels after following these tips.

8. Consistency is Key

Contrary to what most people think, building a shredded physique is not an 8 to 12-week sprint. It is a marathon.

You might lose some weight or build muscle mass or definition in 12 weeks, but it all goes away as soon as you return to your old lifestyle. Building a jacked body takes time, consistency, and hard work.

Starting your fitness journey can be overwhelming. However, you don’t need to do everything on Day One.

Start small and focus on building long-term habits. Focus on making incremental improvements. Biting off more than you can chew increases the odds of falling off the tracks.

Remember, it takes time to turn healthy actions into habits.

Don’t be discouraged if you slip up or cannot meet a particular deadline. You will experience success and failure on this journey. Dust yourself off and get back to work.

I encourage my clients to celebrate small wins. Did you complete a late-night workout even though you had a long workday and were exhausted? That’s a big victory, and you should be proud of it. Treat yourself to a massage or an extra scoop of ice cream in your cheat meal.

9. Focus on Your Mindset

Many think that building a shredded physique is strictly a physical game.

That is not the case.

Transforming your physique is as much a psychological battle as it is physiological. A strong mindset and focus are vital to staying driven and achieving your goals. Here are a few factors you must consider:

• Set SMART Goals: Your goals must be specific, measurable, achievable, relevant, and time-bound. Vague goals lead to disappointment and a loss of motivation.
• Aim for Progress, Not Perfection: Break your big goals into smaller weekly goals. Ensure that you are constantly progressing.
• Visualize: Think about what you want your biceps to look like at the end of your transformation while doing bicep curls. Put the power of manifestation to work. This also helps develop a mind-muscle connection.
• Positive Self Talk: Approach a heavy set of deadlifts or a long cardio session with a positive mindset. You are bound to fail if you have self-doubts going into something.
• Find a Community: Communities in fitness are underrated. Sharing your goals and progress with like-minded people can help keep you accountable and motivated. If you can’t find a suitable gym buddy, there are several online communities that you can join.

10. Embrace Active Recovery

While your body is capable of recovering on its own, you can significantly boost the results by putting in some work.

Confused? Let me explain.

• Passive Recovery: Think chilling out or napping after a workout. This is what most people are used to doing on their rest days.
• Active Recovery: In this approach, you incorporate light movement into your routine. It could include walking, swimming, cycling, yoga, mobility training, or massages. The key is to boost blood flow throughout the body without stressing your muscles.

Here are the benefits of active recovery:

• Boosts Blood Flow: Gentle movement stimulates blood circulation. Blood carries oxygen and nutrients to the muscle tissues, which can lead to faster recovery.
• Reduces Soreness: Are you feeling sore after a brutal leg training session? Going for a light walk or swimming session can help flush out the metabolic waste that leads to that achy feeling.
• Enhances Muscle Repair: Increased blood flow paired with metabolic waste removal boosts the rebuilding of muscle tissues, which can help streamline strength and muscle gains.

Conclusion

Building a shredded physique doesn’t have to be a complex undertaking that requires a celebrity personal trainer. You can build a Greek god body by incorporating these 10 simple habits into your lifestyle and sticking with them for the long term.

Building a cover-photo-worthy physique requires focusing on nutrition, training, and recovery and being patient and persistent. Stick with these habits for at least 12 weeks to see considerable improvements in your physique.

If you have any questions about building a diced physique, drop them in the comments below, and I’ll be happy to help!

References

1. Centers for Disease Control and Prevention (CDC). (2024, March 20). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/
2. Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018;10(2):180. Published 2018 Feb 7. doi:10.3390/nu10020180
3. Pratley, R., Nicklas, B., Rubin, M., Miller, J., Smith, A., Smith, M., Hurley, B., & Goldberg, A. (1994). Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men. Journal of Applied Physiology (Bethesda, Md.: 1985), 76(1), 133–137. https://doi.org/10.1152/jappl.1994.76.1.133

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