When you’re new to weight lifting, muscle building can be an overwhelming process, and it can be difficult to know where to start. The initial stages of weight lifting can seem pretty daunting, but with a little bit of hard work and determination, you’ll soon find you’re not only building muscle, but you’re losing fat too!
Many people think that if you want to look lean you only have to eat clean and train hard. But, it’s not that simple. Genetics and other factors play a huge part in how much weight you lose and how long it stays off.
We all want to be lean, but not all of us are. So why not me? Why don’t I have a six-pack? Your genes, your diet, your work out regimen, and your level of activity all play a role in what you see on the scale. Being lean is not necessarily about how much fat you have—it’s all about your body composition.. Read more about getting leaner but not losing weight and let us know what you think.
I launched a fast fat reduction regimen called the Get Shredded Diet a few years ago.
Now, I’ve always been clear about who this diet is for. It’s for those who are already in good shape. If you’re closer to 20 or 30 percent body fat, it’s probably not for you. If you fall into this category, you should begin your fat-loss journey with The System.
While the GSD is designed specifically for those who are currently slim and desire to become even leaner, the lessons gained from completing something like the GSD are universal. As a result, today’s report comes from Canada K, a member.
Canada K is a 37-year-old chemical engineer and father of three sons by day. By night, he paints his face and transforms into a seasoned gym rat.
He’s made it his goal to lose the obstinate body fat over the past few months with the assistance of the GSD. You know, the stuff that kept him from ever falling into the single digits – or, to put it another way, below 10%. And he achieved just that, dropping to about 6% body fat.
How did he pull it off? And what did he discover? That’s exactly why you’ve come to find out. From the mouth of the guy himself.
Canada K is going to assist you in losing weight.
The 17 Lessons I Learned on the Shredded Diet
I just completed a successful Get Shredded Diet. It took me many days to even partly get my brain around all I learnt since it was such a mind-blowing event. It was a true brain explosion, and I’m still digesting it all. The following are some of my odd fat-loss ideas, experiences, and philosophies:
Lesson #1: You’re Doing It Wrong If You Don’t Have The Body You Want
I completed the fat loss extreme (GSD) and, thank you very much, I successfully completed it. My mindset was crucial. I didn’t start seeing results until I adopted the proper mindset.
Now, I thought I had it previously, and I really believed I did. I would have argued all day and night that I was the one who had it. I did dispute with a few individuals. But I didn’t get it. I was overconfident in my abilities. I felt certain that I was on the correct route. As a result, I wasn’t performing the proper exercises or eating the right foods. It stifled my progress.
Only until I acknowledged I didn’t really understand what I was doing did I begin to learn how to become slim. Only then did I begin to figure out the best exercise and diet plan for me. And it was the same with my body. I began to lose weight.
Before then, I was doing things incorrectly. That was the reason I didn’t have the physique I desired. Maybe that’s why you don’t have the physique you want.
Lesson #2: The Dead Zone – When Fat Loss Becomes Invisible
When you’re in the 10-15% fat loss area, it’s a hilarious game. Any fat reduction over 15% seems to be beneficial. Your form improves, you slim down, your clothing shrink, and so on.
The rewards start to dwindle as you go below 15%. You may drop a lot of weight and it will go unnoticed. Abs, a tight waistline, and visible veins don’t emerge until you’re below 10%, or even 8%.
In other words, there’s a huge dead zone in the center where you’re making significant improvements but they’re very unsatisfactory. Regardless, you must persevere. You’ll never be slim if you don’t.
Lesson #3: When Fat Loss Becomes Invisible – Part 2 of The Dead Zone
Everything appeared to come to a halt at some point throughout the fat reduction journey. The scale was dropping, but the stomach remained the same, with no abs to be seen. The ridiculous diet continued on and on, but I still didn’t have abs. This is why. My body was losing fat from less attractive areas such as my quadriceps, back, and a$$. I just wasn’t looking in that direction. I may have been more pleased with my development if I had been.
Our bodies are strange creatures, and fat will come off in a haphazard manner. It doesn’t always come from where we expect it to. It makes no difference. That’s how it works. All you have to do now is keep plugging away. Because the fat will ultimately be gone. It’s all there.
In my situation, it’s obvious that my abs won’t truly explode until I’m down to around 5%. Others may be fortunate, but it seems that this is what I must do.
Lesson #4: Food Is Only Fuel & All Eating Is Emotional
Food is, at its core, a source of energy. We eat for two additional reasons: sociability and emotional reasons. This is likely to ruffle some feathers, but I’m essentially arguing that all eating, particularly overeating and excessive eating, is emotional.
It’s also almost difficult to separate the emotional component of eating from the act of refueling. If it was, we’d all be quite content to eat nutritionally perfect gruel. To achieve and maintain an exceptional level of body composition, you must accept the FACT that emotional eating is the reason you go for the bag of Doritos, the cheesecake, or the Aero bar.
Lesson #5:Eating is always an emotional experience… Learn To Make Use Of It
I don’t believe we ever really transcend the emotional elements of food. However, those who succeed in achieving top body composition are those who overcome this obstacle and learn to see food only as a source of energy.
Foods like pizza and ice cream are seen as exceptional events, similar to how the rest of the world would regard a fine bottle of champagne. They should be appreciated and eaten seldom, not as a mainstay.
Consider this: an alcoholic is someone who consumes alcohol on a daily basis. Someone who eats junk food every day is known as… the typical North American.
Lesson #6: It’s Your Brain That’s Getting In The Way of Fat Loss
Many people may be offended by this, but fat reduction is really very simple. It’s a lot simpler than gaining muscle. It’s not always pleasant, and it’s almost always socially awkward, and it requires you to go against your friends, colleagues, and family’s wishes. Fat loss, on the other hand, is simple when broken down to a purely physiological process.
It’s the mental aspects of eating that make it almost difficult for the majority of the globe. It’s the feelings associated with eating, the addiction to the taste and feel of food, the connection that occurs when food is shared with others, and the sense of belonging that comes from “flowing with the flow.” The majority of individuals fail not because they don’t have the proper diet plan, don’t have access to the right food, or don’t know or comprehend precisely what they need to do. All of the physiological components are in place and functioning properly. The majority of individuals fail because they overlook the psychological component of dieting.
Sugar and processed carbs, in particular, are very addicting. Cravings may be debilitating on an emotional level. Hunger is a sensation that few westerners are familiar with, and we can’t cope with it; it breaks us as ruthlessly as being physically assaulted.
There’s also the deep feeling of isolation that comes with doing anything “unusual.” After we’ve taken care of our basic needs for food and shelter, we need to feel like we belong. When someone begins a diet, they separate themselves from the rest of society. And sharing food and drink is the single most sociable act we do as a species. Many individuals will quit a diet if they feel excluded, and for someone who is already self-conscious about their appearance and sense of belonging, that is just too high a price to pay. They would rather be overweight than be alone.
I’m not trying to come off as arrogant or superior, but I’ll be the first to say I’m an emotional eater. Sweets provide me with a deep feeling of joy. It’s such a pleasant sensation that it’s almost sexual (honestly and without hyperbole). But now I can manage the psychological elements of eating, and I can use food just as a source of energy for extended periods of time. That, I believe, is the only thing that enables me to call myself an upper-tier gym warrior.
Lesson #7: Re-feed Days Can Be Both Beneficial and Harmful
Re-feed days are both a gift and a curse. The trick, for the most part, is to learn to stop eating when you’re “satisfied,” which may be difficult to accomplish when you’re in the midst of a carb binge. It’s the equivalent as advising an alcoholic to take just one drink.
I found myself eating things I didn’t want since the day was drawing to a close, and if I didn’t have the ice cream, chocolate bar, or doughnuts now, I’d have to wait another two weeks! Isn’t that ridiculous?
So be cautious while re-feeding. Because they may be very useful during events such as the GSD. When emotions take over, though, they may be difficult to manage. Eating is, after all, an emotional experience!
Lesson #8: Breaking Free from a Stuck Situation
If I hadn’t been scared of being humiliated, I would never have pushed myself to this point. In retrospect, what I did wasn’t really that severe; it simply seemed such from deep inside the confines of my rut.
Until I climbed out of my rut and looked back at my old self, I had no clue how many limitations I had imposed on myself or how many alternative paths I had simply refused to pursue.
We all impose limitations on ourselves, telling ourselves “no, I can’t,” “that doesn’t work for me,” and “trying is too difficult.” It’s all self-deluded hogwash, and no one is putting it on us. It’s something we’re doing to ourselves. And we must come to a halt. For our bodily and emotional well-being.
Lesson #9: Competition Motivates Us To Achieve Great Things
The only thing that pushed me from decent to exceptional was competition. That’s why I’m so happy some of the other PN men and I agreed to do it.
The prospect of failing badly and being humiliated in our impromptu competition was a powerful motivation. Furthermore, there was a tremendous desire to win. In fact, they were the only reasons I contemplated breaking free from my complacency.
That rut turned out to be a tomb. It’s a grave because once you’ve entered one, you’ll most likely spend the remainder of your life and die there. As a result, if you want to take large risks, you’ll need a big target. Make a bid on anything. It’s very beneficial.
Lesson #10: There Are No Limits
If I wanted to, I could compete someday. I’m not claiming to have such a great physique that I’d be able to walk away with a championship or anything. I’m saying there’s no physiological reason why I shouldn’t be able to. My physical type isn’t getting in the way, and neither is my genetic makeup.
My lifestyle, as well as the amount of time I can devote to bodybuilding, is getting in the way. Another potential obstacle is my own mental toughness, although it is considerably less of one than previously. In essence, I’ve realized that the only boundaries I have are the ones I choose for myself. And I’ve realized that I’m in charge of them now. It feels great to be free!
Water Shedding (lesson #11)
I decided to experiment with water manipulation before shooting my “after” pictures. It’s a must if you want to appear your best. As a result, I felt compelled to do all I could. Now, I can’t tell for definite that the water shedding had any effect. I think it helped me appear slimmer and fuller, but I wasn’t a perfect candidate: I’m not especially large, and I wasn’t skinny enough to notice the changes.
Plus, I don’t think I’m smart enough to understand the difference between “flat” and “full” and “depleted.” I wasn’t able to follow the procedure step by step, and I’ve heard that water-shedding is a sensitive balance, so that might have been a role as well.
Nonetheless, I believe it made my muscles seem larger and rounder. It was a great experience to attempt since it pushed me to do something completely different from my normal routine.
Lesson #12: Water Shedding & drinking tons of water
I had to drink 3 liters of water every day for a few days as part of my water manipulation. This was more difficult than the diet. In ways that shocked me, it’s a physically hard job. Water loading was dismal, much like the first few days of the GSD. The only difference was that it was finished by the time you got accustomed to it.
Lesson #13: It’s All About Creating An Illusion When It Comes To Bodybuilding
So much of what we see in publications and on stage is fabricated. You just want to seem larger and slimmer than the next man, which requires a great deal of deception.
Consider Cliff (another PN member who just completed the GSD) and myself. The large man has 25 pounds more pure muscle and just 8 pounds more fat than I do. He is unquestionably the superior bodybuilder. However, the human eye is deceived into thinking that slimmer muscles seem larger. When it comes to relying on the human sight, I have the upper hand.
It doesn’t make any sense! At the same time, though, it is the truth. So keep in mind that the slimmer you are, the larger you seem. Especially if you’re not wearing a shirt. As well as in photos.
Lesson #14: A Great Body Looks Lousy With Lousy Photography & Lighting
When you snap a photo of yourself, it’s as much about the lighting, the color, the perspective, and pure chance as it is about the state of your body.
On photo day, I took a dozen photos of my front-double biceps. Some made me seem soft and tiny, but the one I chose made me appear enormous. The others were just poor photographs.
Don’t forget about the last touches. Before the photos, I fake-tanned for a month, and trust me, I was brown! Under the sun’s brightness, I was still pasty white. This over-exposed washed-out effect tends to obscure muscle definition, making abs unnoticeable.
So, if you’re shooting a photo, you’ll need some color or you’ll need to adjust with lighting. Otherwise, even the most chiseled physique seems to be smooth. It also helps to lubricate your body. The oil captures the light and draws attention to the definition. I shot photos with and without oil, and there is a noticeable difference.
Shaving Your Entire Body (Lesson 15)
Shaving was both fascinating and tedious. The muscular features are certainly blurred by body hair. Nothing, however, can compare to the unbearable itching in the inner thighs on the third day after shaving.
There is a delicate balancing act that males must do. Unless a man is freakishly large or very thin, guys without body hair seem feminine. Thick or dark hair, on the other hand, conceals the muscles and makes all but the most toned abs difficult to notice. Furthermore, extreme hairiness is unattractive to females.
Going ahead, I’ll maintain shaving my arms (who wants hairy knuckles?) and possibly my abs as a compromise. Clippers will be used everywhere else (except… well… there!).
Lesson #16: Bigger Muscles Are More Visible Than Small Muscles
Your muscles may “pop” in two different ways. Either get rid of all the fat covering them, or develop those muscles to a size that allows them to be seen under the fat.
That’s why a more muscular man may look great even with a greater body fat percentage since his larger muscles are still evident. The message is plain as a slimmer man. If I want to appear like an underwear model, I’ll either have to keep my body fat below 7% or develop a lot of muscle.
It’s an Exclusive Club, Lesson #17
I believe that just 1 in 1,000 people will ever be able to go down to single digit body fat. Obesity is a lot simpler than it seems.
It is, nevertheless, entirely feasible for individuals who are ready to commit to being very thin. All you have to do now is keep this in mind. You most likely have no idea what you’re doing right now. You probably have no idea what you’re getting yourself into – at least not yet. Regardless, do it. You’ll pick up a lot of useful information along the road. And if you get stuck, don’t be scared to ask for assistance. The PN Member Zone is an excellent location to do so.
For additional information, please contact us.
Canada K, our buddy, has taught us some valuable things. Now, for those of you wondering how you can join the “exclusive leanness club,” here’s how I suggest you get started.
Start with The System.
Everything we do at is based on this principle. It’s the equivalent of putting a home on sand as a foundation. To put it another way, don’t do that. Get the appropriate strategy in place straight away.
2. Once you’ve become slim, you may attempt the GSD.
As previously said, after you’ve established a foundation of healthy habits with the PN System and gotten your body fat down to the mid-teens, you’re ready to take the next step, just like Canada K.
3. Take into consideration the Lean Eating Program.
As Canada K previously said, fat reduction is mostly determined by your brain — and how it gets in the way. Put your name on the waiting list for our next Lean Eating group if you’d want to bypass the trial and error and get straight to work with professional coaching, a rock-solid support system, and a method that ensures your success. The next one will begin shortly.
Find out more.
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Frequently Asked Questions
How do I get really lean?
The best way to get lean is through a combination of diet and exercise.
What does becoming lean mean?
Becoming lean means to become thin.
What is the reason for becoming lean?
The reason for becoming lean is to become more fit and healthy.
This article broadly covered the following related topics:
- how to get a lean body male
- how to get lean and ripped not bulky
- how to get a lean body female
- getting leaner but not losing weight
- how to get lean muscle