You should avoid long cardio sessions because they can lead to muscle tissue catabolism ( 3 ). Almost every shredding workout includes some form of cardio training, whether it’s HIIT drills or going for a long run. Your shredding workouts should include these two elements: Cardio ActivityĬardio activity, which burns calories and helps with weight loss, is a must when it comes to getting ripped fast. Ideally, you should aim for bursts of exercise that help you reach 80 to 90 percent of your maximum heart rate. As soon as someone loses 10 pounds of fats or so, then they can transition into more resistance training using weights to bulk up.Īccording to the American Council Exercise, the best shredding exercises involve high-intensity intervals for preserving muscle tissue while you burn calories ( 6 ). Most people believe that everyone should focus on both strength training and cardio to begin losing fat quickly ( 12 ). muscle building debate, there is a general consensus throughout the fitness community about how people should be prioritizing their workouts. Build Muscle And Lose Fat At The Same TimeĪmidst all fat loss vs. This is especially helpful for people over the age of 40, as they need all the help they can get when building lean muscle mass. They say that this helps improve one’s metabolism and prevents muscle catabolism (when muscles are used for energy instead of fat stores) ( 2 ). Some experts think that it’s better to build muscle mass first. Most people should start by losing the first 10-15 pounds because this will give them visible results much faster than if they started with building muscle mass. Building muscle takes time, and it isn’t easy to bulk up overnight like some people think it is. This is why many experts recommend that people lose weight before building muscle. Once someone loses a few pounds of fat, they will feel better and have less stress on their joints when exercising or performing daily tasks. It can be hard on the joints and cause pain. Read More: Belly Fat Burning Juice Recipes: Do They Really Lead To Lasting Results?īeing overweight makes it harder to exercise. By losing the first few pounds of fat on the body, people can regain some of their energy and begin building more muscle mass. This is often because their thyroid levels are abnormally low, which also lowers their metabolic rate ( 13 ). Many people are unable to lose weight due to being very fatigued. However, by restricting their food intake, they can regulate their cortisol production and burn off excess body fat more easily. When someone has insulin resistance, they have trouble losing weight because their body won’t properly respond to insulin.

They also tend to develop extra abdominal fat around the waist, which can lead to insulin resistance ( 10 ). People with high cortisol often feel fatigued and crave sugar and fatty foods. Many people are sluggish due to having too much cortisol, which is released during stressful times, causing them to gain weight ( 4 ). Having a proper hormonal balance can help improve energy levels.

The general consensus is that people should focus on losing weight first because this can improve certain aspects of their health. Whether or not you go for a shred workout depends on which side of the debate you’re on.

Should You Lose Fat Or Build Muscle First? Shred workouts often involve low weights and high reps with moderate to very high cardio activity like running, biking, or swimming. It’s different from bulking, in which you focus on building muscle.

Build Muscle And Lose Fat At The Same TimeĪ shred workout is designed to make you lose body fat (and, in some cases, excess water weight), so your muscles are as defined as possible.

Should You Lose Fat Or Build Muscle First?.