Do you know how celebrities get shredded? Check out these 5 steps to nutrition that works for you to get shredded too.
Numerous celebrities venture into the fitness industry and community solely based on their fame. With TikTok, Instagram, and YouTube serving as primary platforms for disseminating shareable content on various topics, it’s unsurprising that these social media channels are inundated with individuals asserting themselves as fitness experts, showcasing various exercises and techniques.
However, when we talk about movie celebrities such as Dwayne Johson, Chris Hemsworth or Tom Hardy, there is much more behind that one person to get shredded. Their access to professional chefs and trainers and a billion dollar industry pushing you to look jacked is not an easy task – hence why the rumours that many celebrities take steroids for a particular character.
This influx of information makes it essential to rely on someone with a robust fitness background to discern the credible from the questionable and for that we turn to Marcus Filly.
Marcus Filly is the creator, founder, and CEO of Functional Bodybuilding. He is a six-time CrossFit Games athlete (2016, 12th fittest) with decades of experience coaching and designing individual and group training programs.
In a video he shared, Marcus Filly contemplates the awe-inspiring transformations of movie stars. And how to they probably achieve that? By simplifying and removing obstacles, which is why he introduces “Filly’s Five Steps for Food Efficiency,” presenting them in order: plan, shop, prepare, track, and repeat.
How Celebrities Get Shredded: 5 Steps to Nutrition that Works
Below you will find Filly’s 5 steps to nutrition that works and could help you get shredded like celebrities do.
Filly advocates for a five-ingredient meal approach to cut through dietary complexities. He defines a five-ingredient meal as a dish with five simple ingredients, promoting whole, unprocessed foods for optimal health and appearance. Focusing on proteins, produce, fats, starches, and a fifth optional ingredient, he guides the audience on building such meals.
In the realm of shopping, Marcus draws a parallel to a capsule wardrobe, emphasizing a focused selection of ingredients for efficient and tasty cooking. He shares his weekly shopping list, encompassing proteins like ground beef and chicken thighs, fruits such as frozen berries and bananas, vegetables like carrots and zucchini, fats including grass-fed butter and avocados, and starches like potatoes and rice cakes.
Moving on to step four, Filly advocates for easy bulk preparation. He advises batch cooking proteins, washing and chopping fruits and vegetables upon return from the store, and preparing carbohydrates ahead of time. Marcus emphasizes using glass containers for longer freshness and recommends high-protein options that require minimal preparation.
The fifth step involves tracking or not tracking, presenting it as a choice. Filly acknowledges the benefits of macro tracking for learning about food but highlights the simplicity of tracking with five-ingredient meals. He suggests weighing batches during bulk preparation and provides visual guides for protein, veggies, and fats. Marcus concludes by celebrating the significant positive impact of consuming five-ingredient meals on nutrition, body, energy levels, and mood.
Watch Filly’s explanation of how to reach something similar to celebrities, shredding your body, with these 5 nutrition steps to follow.
Regular exercise is a powerful ally in the journey to weight loss for various reasons. One key factor is the significant increase in caloric expenditure that accompanies physical activity. When you engage in exercise, your body expends energy to perform the movements and sustain the activity. This elevated energy consumption contributes to a caloric deficit, a fundamental principle in weight loss. By consistently burning more calories than you consume, the body starts to tap into stored fat reserves, leading to a gradual reduction in overall body weight.
Moreover, exercise plays a pivotal role in boosting metabolism. As you engage in physical activities, especially those that involve both cardiovascular endurance and strength training, your metabolic rate experiences a positive surge. A higher metabolism means your body continues to burn calories even during periods of rest. This increased metabolic efficiency is instrumental in sustaining weight loss efforts, as it creates a more favorable environment for utilizing stored fat as a source of energy.
Beyond the quantitative aspect of calorie burning, exercise has qualitative benefits that contribute to weight loss. Regular physical activity enhances muscle tone and promotes the development of lean muscle mass. Muscles are metabolically active tissues, meaning they burn more calories than fat even at rest. As you build and maintain muscle through exercise, you create a more efficient engine for calorie expenditure. This not only aids in weight loss but also supports long-term weight management by fostering a healthier body composition.
Furthermore, exercise is a potent tool for improving overall well-being, both physically and mentally. Engaging in regular physical activity releases endorphins, the body’s natural mood elevators, reducing stress and enhancing mood. This psychological boost can be instrumental in maintaining a positive mindset during the challenges of weight loss. Additionally, increased physical fitness leads to improved cardiovascular health, enhanced mobility, and a heightened sense of vitality—all of which contribute to a more active and fulfilling lifestyle conducive to sustained weight loss.
However, training hard is not the only aspect of a healthy body transformation…
Why You Cannot Outrun a Bad Diet?
The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:
- Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
- Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
- Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
- Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
- Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
- Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.
In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.