Get Shredded Without Cardio: Yes, it’s really possible! Here’s how!

For years, the conventional wisdom has been that in order to achieve a lean and toned physique, you must endure endless hours of grueling cardio. 

But what if there was another way? What if you could shed fat and carve out defined muscles and get shredded without cardio and without ever setting foot on a treadmill or spin bike? 

Can you, in fact, get shredded without cardio?

It may sound too good to be true, but the fact is that it is possible to get shredded without cardio.

But how? 

The key is understanding the science behind fat loss and muscle growth. 

By manipulating your diet and training routine, you can indeed change your body composition in favor of lean mass and, therefore, look leaner… and perhaps even shredded. 

It requires discipline and dedication, but the rewards are well worth it.

In this article, we’ll discuss just that and answer common questions, such as:

1. Can you lose weight without cardio just weights?
2. Is cardio needed to lose weight?
3. Can you shred without exercise?
4. Can I get a flat stomach without cardio?

And so… are you ready to unleash your full potential and transform your body? 

Let’s get started.

Why Cardio Isn’t Necessary

Have you, too, ever found yourself wondering if cardio is really necessary for achieving a lean and toned physique? 

Let’s be real, we’ve all once said to ourselves, “I must be able to get shredded without cardio.”

It’s a common question, especially as we see so many people spending hours on the treadmill or cycling on stationary bikes, all in pursuit of a better body. 

But as it turns out, the key to getting lean is actually quite simple: create a caloric deficit. 

This means that you burn more calories than you consume, which forces your body to turn to stored fat for energy. 

And while cardio can certainly help you burn a few extra calories, it is not the only way to create a caloric deficit. 

You basically have three ways to create a deficit: Eat less, train more, or both.

However, in most instances, weight training is far more effective than cardio during the weight loss process due to the fact it allows the trainee to preserve more muscle mass.

Nevertheless, that doesn’t mean that cardio is completely useless. 

In fact, it can be a great way to enjoy the great outdoors, clear your mind, and improve your cardiovascular health. 

So if you enjoy running, cycling, or other forms of cardio, by all means, keep doing it! 

Just don’t think for a second that you need to spend hours on the treadmill in order to achieve your dream shred.

7 Steps To Get Shredded Without Cardio

Alright, as we just learned and got a couple of hints out of the last few paragraphs, cardio is not really mandatory for weight loss or even getting shredded.

Why? Because it is just an optional tool and not a wall you can’t break through on your quest for a leaner physique

So what is it that you can actually do to get shredded without cardio and long hours of huffing and puffing? 

Let us give you our lucky 7-step list!

1. Find Out Your TDEE

If you’re looking to get leaner, the first thing you should do is determine your total daily energy expenditure (TDEE). 

Your TDEE is the total number of calories your body burns in a day, and it is a crucial factor in your ability to lose fat and build muscle. 

By understanding your TDEE, you can create a calorie deficit that is sustainable and effective for fat loss while still providing your body with the fuel it needs to function properly. 

There are several online calculators that can help you estimate your TDEE based on your age, weight, height, and activity level. 

Or, you can opt for the easier option – multiplying your weight in pounds by 15.

2. Create A Caloric Deficit

Once you have determined your TDEE, the next step in your plan for getting leaner is to create a caloric deficit. 

As mentioned earlier, a caloric deficit is when you burn more calories than you consume, which forces your body to turn to stored fat for energy. 

While it is important to create a deficit in order to lose fat, it is also important to do so in a way that is sustainable and healthy. 

A moderate caloric deficit of about 500 calories per day is a good starting point, as it allows you to lose 1-2 pounds per week, which is a safe and realistic rate of weight loss. 

And so, if you’re 220 lbs, your TDEE is about 3300 – 220 multiplied by 15.

To create a deficit, simply take 500 out of 3300 (your TDEE.)

In this scenario, that would set you at 2800 calories per day.

Keep in mind, though, this is just an approximation – ultimately, you’d need to consume a certain number of calories and adjust them to the point where you are losing 1-2 lbs per week.

By slowly and steadily reducing your calorie intake, you can avoid the pitfalls of extreme dieting, such as feeling hungry and deprived, and instead focus on making healthy, sustainable changes to your diet. 

Remember to also pay attention to the quality of the calories you are consuming, as nourishing your body with whole, nutrient-dense foods is just as important as the number of calories you are consuming.

And so, this should answer questions such as “Can I get a flat stomach without cardio?” and “Can you shred without exercise?”

The answer is yes – all you need is a consistent deficit!

3. Set Protein

Once you have created a caloric deficit, the next step in your plan for getting leaner is to set your protein intake. 

Protein is an essential nutrient that plays a number of important roles in the body, including building and repairing tissues, producing enzymes and hormones, and supporting immune function. 

It is also important for weight loss, as it helps to preserve lean body mass and can increase feelings of fullness and satiety. 

The latter is very crucial, due to the fact that in most cases, a caloric deficit leaves you hungry.

When it comes to protein intake, the general recommendation is to consume around 1 gram of protein per pound of body weight per day. 

For example, if you weigh 150 pounds, you should aim for 150 grams of protein per day. 

This can be achieved through a combination of whole food sources, such as chicken, beef, eggs, fish, beans, and nuts, as well as protein supplements, such as whey protein or plant-based protein powders. 

By ensuring that you are getting enough protein, you can support your body’s needs and help make your fat loss journey as successful as possible.

4. Set Fat

After setting your protein intake, the next step in your plan for getting leaner is to set your fat intake. 

Like protein, fat is an essential nutrient that is necessary for good health. 

It helps to support hormonal and brain function, absorb specific vitamins and minerals, and provide energy. 

When it comes to fat intake, the general recommendation is to consume around 0.45 grams of fat per pound of body weight per day. 

For example, if you weigh 150 pounds, you should aim for 67.5 grams of fat per day. 

It’s essential to choose healthy sources of fat, such as avocado, nuts, olive oil, and coconut oil, as well as to avoid unhealthy sources, such as processed and fried foods. 

5. Set Carbs

It’s a common misconception that getting leaner means completely eliminating carbohydrates from your diet. 

However, this is not necessarily true. 

While it is important to be mindful of your carb intake, especially if you are trying to get shredded, cutting carbs altogether can actually be detrimental to your training performance, which is crucial in the process. 

Carbohydrates are the body’s primary source of energy, and they are necessary for optimal physical and mental function. 

By including healthy sources of carbs, such as fruits, vegetables, and whole grains, you can provide your body with the fuel it needs to power through workouts and support recovery.

Generally speaking, once you know your calories, protein, and fat intake, you have an X number of calories left – divide those remaining calories by 4 to get your daily carb intake in grams.

I.E: If you consume 2800 calories, and have 220 grams of protein and 100 grams of fat, that means you have 1780 calories coming from protein and fat combined.

This leaves you with 1020 calories for carbs – 1020 calories are 255 grams of carbs, because carbohydrates have 4 calories per gram. 

6. Drink Water

While macronutrients (protein, fat, and carbohydrates) are important factors to consider when it comes to nutrition, it’s also important to remember the importance of hydration. 

Water is essential for good health, as it helps to regulate body temperature, transport nutrients, and remove waste. 

The general recommendation is to drink at least 2 liters (8 cups) of water per day, but this can vary depending on your age, gender, size, and activity level. 

To ensure that you are getting enough water, it’s a good idea to carry a water bottle with you throughout the day and to drink water regularly rather than waiting until you are thirsty. 

You can also include other hydrating beverages, such as herbal tea and coconut water, in your daily intake. 

7. Resistance Training

While diet is an important factor in getting shredded, it’s not the only factor. Resistance training is also crucial for building and maintaining muscle mass, which is important for a defined and toned physique. 

Resistance training can include a variety of exercise forms, such as weight lifting, bodyweight exercises, and the use of resistance bands, and it can be done using a variety of equipment, such as free weights, machines, or your own body weight.

The key to effective resistance training is to progressively increase the load of your workouts over time, either by increasing the weight you are lifting, the number of sets and reps or by reducing the amount of rest between sets. 

This helps to challenge your muscles and promote growth. 

In addition to building muscle, resistance training can also help to improve strength, endurance, and bone density, as well as boost metabolism and increase calorie burn. 

By incorporating resistance training into your shredding routine, you can support your fat-loss efforts and achieve the defined, muscular physique you desire.

Just make sure to do it at least 3x per week, and challenge yourself with the workouts.

So can you lose weight without cardio just weights? Absolutely.

So, can you get shredded without cardio?

And so, is cardio needed to lose weight? Well, in conclusion, it is possible to get shredded without cardio. 

By understanding the science behind fat loss and muscle growth and using a combination of diet and resistance training, you can create a calorie deficit and achieve a lean and toned physique. 

While cardio can certainly be a useful tool for burning extra calories or improving cardiovascular health, it is not the only way to get shredded. 

By focusing on a balanced approach to nutrition and exercise, you can create a sustainable, healthy plan that helps you reach your goals. 

Remember to be consistent, patient, and persistent, and don’t be afraid to seek guidance from a professional if needed. 

With the right mindset and approach, you can get shredded without cardio and achieve the body of your dreams.