9 Things I’m Doing to Get Shredded for Summer (diet, peptides, workouts)

Summary

In this video, the speaker shares his personal approach to getting shredded for summer, detailing the methods and strategies he employs to stay lean. He discusses cycling supplements like TMG (Trimethylglycine) for fat loss, adjusting workout lengths, skipping dinner a few times a week, experimenting with spot reduction, and incorporating protein-sparing modified fasting. The speaker also explores using peptides and specific fat-burning strategies like non-exercise activity and strict meal timing. Throughout, he emphasizes the importance of recovery, stress downregulation, and mindful training to achieve a lean physique without compromising health.

Takeaways

• 😀 TMG (Trimethylglycine) supplementation aids fat loss by increasing fat oxidation and improving fat mobilization into mitochondria for burning as fuel.
• 😀 Shorter, more intense workouts are preferred during shredding phases to prevent excessive recovery demands while maintaining muscle and energy levels.
• 😀 Non-exercise activity thermogenesis (NEAT) such as moving hay bales or doing other activities throughout the day can significantly boost fat loss.
• 😀 Early time-restricted feeding (ETRF), such as skipping dinner a few nights a week, enhances fat oxidation and helps achieve deeper fasted states for better fat loss.
• 😀 A study in Physiology Reports supports the idea of spot reduction, where combining cardio with specific resistance training can promote localized fat loss in areas like the belly.
• 😀 Protein sparing modified fasting (PSMF), involving very low-calorie, high-protein diets for 5-day periods, can ramp up fat burning while preserving lean muscle mass.
• 😀 Mott-C peptide may improve fat metabolism and mitochondrial function, offering potential fat loss benefits when used post-exercise (with consultation from a healthcare professional).
• 😀 Eliminating snacking and allowing longer gaps between meals can increase glucagon levels, promoting fat oxidation and aiding in fat loss.
• 😀 Methylene blue and Yohimbine (or its derivative, Raoulene) are used strategically for improving energy metabolism and fat mobilization during workouts.
• 😀 Prioritizing downregulation after workouts, such as through breathwork and reducing stress, helps speed recovery and reduces cortisol levels, promoting better fat loss results.

Q & A

What is TMG (Trimethylglycine), and how does it help with fat loss?

TMG is a supplement that supports methylation in the body, helping to mobilize fat into the mitochondria for improved fat oxidation. Studies suggest it can reduce body fat percentage without sacrificing muscle mass.

Why are shorter, more intense workouts recommended for fat loss?

Shorter, high-intensity workouts are recommended because they allow for better recovery and avoid the risk of overtraining. They are more efficient for fat loss compared to long, moderate-intensity sessions, which can lead to muscle loss and a weakened immune system.

How does increasing NEAT (Non-Exercise Activity Thermogenesis) contribute to fat loss?

Increasing NEAT, which includes any movement not classified as formal exercise (like lifting or physical chores), helps burn more calories throughout the day. This additional activity significantly aids in fat loss without requiring dedicated workout time.

What is early time-restricted feeding (ETRF), and how can it help with fat loss?

ETRF involves skipping dinner a couple of nights a week, effectively lengthening the fasting window. This method encourages a deeper fasted state, which enhances fat oxidation during morning workouts, thus accelerating fat loss.

Is spot reduction possible through cardio and resistance training?

Spot reduction, or reducing fat in specific areas, is controversial, but studies have shown that combining cardio with resistance training targeting specific body parts can help reduce fat in those areas over time.

What is Protein-Sparing Modified Fasting (PSMF), and how does it work?

PSMF is a very low-calorie, high-protein diet typically done in 5-day intervals. It triggers fat burning while preserving muscle mass by focusing on lean meats and vegetables. It's a method of intensive fat loss but should be done with caution and expert guidance.

What is the Mott C peptide, and how might it aid fat loss?

The Mott C peptide is a supplement that may enhance fat oxidation and improve mitochondrial function. It's believed to help with overall fat loss by increasing the body’s energy metabolism, but it should only be used after consulting a healthcare professional.

How does skipping snacks impact fat loss?

Skipping snacks helps elevate glucagon levels, a hormone that facilitates fat mobilization and oxidation. By sticking to set meal times and avoiding frequent snacking, you can maximize fat burning throughout the day.

What role do supplements like methylene blue and yohimbine play in fat loss?

Supplements like methylene blue and yohimbine are thought to boost energy levels, aid fat loss, and reduce oxidative stress. However, they should be used cautiously and only after consulting with a healthcare provider to ensure safety.

What is the most important factor for achieving fat loss while maintaining muscle mass?

The most important factor is balancing fat loss strategies with proper recovery. High-intensity workouts, adequate protein intake, and managing stress levels are crucial for maintaining muscle mass while burning fat. Overtraining and poor recovery can lead to muscle loss.