In this article, I'll show you how to get shredded — as I did, getting down to just 11% body fat — with just 5 simple daily habits.

For every 10 people who try to get lean, only 2 will actually succeed.

And here’s the crazy part. Only 1 of them will manage to keep the fat off for good.

Why? Because most people rely on quick fixes that eventually fall apart, instead of building daily habits that make fat loss stick. 

And after studying the research, working with top coaches, and analyzing the habits of the leanest people in the world, I’ve narrowed the answer to how to get shredded down to just 5 simple daily habits.

By mastering these habits myself, I recently got down to 11% body fat, and it felt almost automatic.

In this article, I’ll show you how to do the same (i.e., how to get shredded). No gimmicks, no fluff. Just real, research-backed methods to help you get lean and stay lean.

Habit 1: Increase Your Energy Flux

How to get shredded habit 1: increase your energy flux.

You’ve probably heard this advice: "If you want to lose fat, you just gotta eat less." But what if I told you the leanest people in the world often eat more calories while maintaining less body fat? It sounds impossible, but that’s exactly what this habit does.

So back in 2016, scientists conducted a study that tracked 3 groups of people; those:

1. Eating fewer calories but not moving much
2. Eating moderately and staying somewhat active
3. Eating over 3,000 calories daily but exercising a lot (known as the "high energy flux" group)

Can you guess which group saw the best results?

Despite eating the most calories, the high energy flux group was the only one to lose fat, dropping their body fat from almost 20% to a lean 16% and maintaining it for years afterward.

Why Do Shredded Individuals Eat More Calories?

So, what exactly is going on here?

To find out, I wanted more evidence. So I called in Dr. Eric Trexler, a researcher at Duke University and the science advisor for our BuiltWithScience+ app.

Using the NHANES database, which is a massive study of the health and habits of Americans, he ran a statistical analysis comparing the calorie intakes of the leanest individuals, with an average body-fat percentage of 19%, to the least lean individuals, with an average body-fat percentage of 35%. 

Dr. Eric Trexler:

"Theoretically, you would expect that larger people with higher body fats probably eat more calories per day.

In reality, we found a gap of roughly 300 calories where the leaner people reported eating more daily, and it was more calories, more protein, more fat, and more carbohydrate across the board.

A lot of times, people with higher body fat either have less experience with self-monitoring their food intake, so they have more errors in their reporting, or they're just a little bit more shy about reporting everything that they ate, just kind of a self-conscious type of thing.

But what's interesting about NHANES, if you know the way the data are collected, they actually meet with a highly trained interviewer who asks them follow-up questions with a normal food log.

In a typical study, if someone just says a bowl of cereal and they write down three-quarters cup of that cereal, and that's all they put, that's what goes into the study.

But with NHANES, you have an interviewer there who says, 'Are you sure it was only three-quarters of a cup or did it look more like this, which is actually a cup and a half? And I noticed you didn't include any milk. Did you really eat dry cereal or did you have 2% or whole milk with that?'

So, with our NHANES analysis of these leaner and less lean cohorts, it raises a really fascinating question.

Is it possible that these leaner folks actually were eating like 300 more calories per day while maintaining a leaner physique? Given the interview-based nature of that food logging, it's a very credible conclusion to make.

This would lend a lot of support to this idea where it's not just leaner people are restricting more from a dietary perspective, but they are being more active, being less sedentary.

And because of that, they're able to match their energy balance effectively even though they're on a higher calorie diet."

Now, Eric’s analysis not only showed that leaner individuals tend to report eating more, but they also engage in considerably more exercise, creating what scientists term a “high energy flux lifestyle”.

Of course, other variables could be at play, like:

• Leaner individuals having more muscle mass, which can boost their calorie burn
• As Eric mentioned, the possibility of undercounting calories

But these findings align with what I’ve consistently observed in my own clients: the leanest people combine plenty of exercise — both resistance training and cardio — which allows them to eat more while still losing fat.

Dr. Mike Israetel, PhD researcher and competitive bodybuilder, has noticed the exact same thing.

Dr. Mike Israetel:

"What many people find is that if they have pegged their daily activity to a moderate high level, again, 8,000 to 12,000 steps is a rough estimate for many people get you in that general range.

It kind of just keeps the machine humming along and allows you to eat a bit more food while simultaneously losing the same or having the same size calorie sink.

And that ends up supporting your training better, supporting your cognition better, or supporting your mood better. You're not as crazy hungry and crazy anymore. At the same time, you're losing tons of weight."

But a “highly active” lifestyle doesn’t mean you’re doing a crazy amount of cardio every day.

All the experts I spoke to emphasized the power of plain old walking and just getting enough daily steps in. Even pro natural bodybuilder and elite coach Alberto Nunez, known for getting to insane levels of leanness, focuses on this more sustainable approach.

Alberto Nunez:

"It could be something as simple as like, 'Hey, no more than 90 minutes sitting in front of your desk. Go take a little walk or something.'

Or you start off the day with a walk or sometimes even some people who have big enough gyms, it's like, 'Hey, in between sets, don't bring a water bottle, walk to the water fountain and come back.'

So you get to be creative with it. And what I like to look for is the path of least resistance. And for most people, no matter how chaotic or spontaneous your life might be, there is a way to fit in some extra movement."

How To Get Shredded: Increase Your Energy Flux

So here’s what I do to apply this habit. 

I already lift weights 4-5 times a week. But I also make sure I’m taking at least 8,000 to 10,000 steps a day. And to help with this, after every workout, I do 10 minutes of cardio. Doesn’t matter what, I just pick whatever I feel like doing that day. 

At some point later in the day, I’ll also take at least one long 30-60 minute walk. And if it’s raining out, I’ll hop on my under-desk treadmill.

And lastly, I try to incorporate an “exercise snack” after every couple of hours of sitting. Whether it’s up and down a flight of stairs, walking to the furthest bathroom — anywhere that gets me up even if it’s just for a minute.  

So, when it comes to how to get shredded, start small with increasing your energy flux.

Pick 1 of these tips and build from there. But for the best results, you also need to pair this with habit #2 associated with how to get shredded.

Habit 2: Self-Monitor

Let me ask you something.

If you were trying to save money, would you do it without ever checking your bank account? Probably not.

You’d have no idea how much you’re spending or saving. That’s exactly what you’re doing when you try to transform your body without keeping track of anything.

In fact, there’s a really interesting study by Thomas et al., where researchers analyzed members of the National Weight Control Registry. This group is like the VIP club of successful weight loss. Everyone in it has lost at least 30 pounds and kept it off for a full year or more.

We’re talking about the top 20% of people who have mastered the art of how to get shredded — and stayed lean.

What’s their secret?

There was a top habit most of them had in common: self-monitoring. They tracked their progress daily, whether that was body weight, food intake, or activity levels.

But with so many things you could track, how do you know what’s actually worth paying attention to? 

Here’s how the experts rank them. 

Dr. Mike Israetel:

"Rank 1 by a long shot is body weight. Because if you're consuming a decent amount of protein and you're losing weight, it kind of doesn't matter what you're consuming because it's clearly working. 

if you're not monitoring your body weight, you are completely in the dark, like flying totally black, and that really isn't good. I know people who have very meticulous step tracking, very meticulous macros tracking, but they don't really keep tabs on their body weight.

And they're like, I dunno if the diet's working like, well, how could you possibly know if the diet's working?

The second most important thing is macros because your macros, protein, carbs, fats, and then obviously calories derived from that are the real big working gears of your diet, and they're going to have a huge effect on your results."

Alberto Nunez:

"I think the first 7, 8 years of my training, all I did was kind of just eat clean and train really hard.

And while I was able to do some good things with my physique, I was never able to get as lean as I wanted. It was so eye-opening to me.

The first few times I tracked my food the first few weeks, I was like, 'Wow, I had no idea I was prone to doing this with my breakfast.' I had no idea that, just in general, I was prone to overeating that much."

Dr. Mike Israetel:

"And then rank 3 is steps. And steps are one of those things that, outside of doing them for a good health effect and doing them to kind of potentiate your fat burning a little bit."

Dr. Eric Trexler also recommends 1 more thing to look out for when it comes to habit 2 of how to get shredded.

Dr. Eric Trexler:

"Just the way your clothing fits.

Sometimes, this is really helpful for a good sanity check of just saying like, 'Okay, the scale's not moving, but my shirts are loose around my belly, they're tight around my arms, they're tight around my chest. Good things are happening here.'

So, especially with someone who can stand to gain a lot of muscle while losing fat, for them, tracking that clothing fit or circumferences also becomes really critical."

But to avoid overwhelming yourself, start simple.

Begin with just 1 habit: tracking your body weight. Aim for at least 3-4 weigh-ins per week, preferably in the morning before eating or drinking anything but after using the bathroom to keep it consistent. 

Once you’ve got that down, move on to tracking your nutrition.

You don’t have to do it every day or do it forever, but knowing how much you’re actually eating every day is crucial.

I know tracking can be a hassle, so I’ve tried to help make this easier for you with our new BuiltWithScience+ app, which I’ll talk about later.

You just snap a photo of your meal, and it’ll estimate the calories for you, logging everything right into the app. 

It even keeps track of your daily steps and body weight, so all the data you need is in one place.

Habit 3: Prioritize Sleep

But as powerful as those first 2 habits of how to get shredded are, you won’t see the results you’re after if you neglect habit number 3. 

Dr. Mike Israetel:

"The results are cataclysmically bad.

We're talking about losing pounds and pounds of weight on a caloric deficit and losing only muscle if you undersleep. We're talking about if you're gaining weight, you're gaining pure fat and zero muscle at the same time, even if you're training hard.

Sleep is such a critical component of keeping muscle on your body and getting the fat off that it is what I call an absolute non-negotiable when it comes to how to get shredded."

And it’s not just about muscle and fat. Dr. Eric Trexler explains how poor sleep creates a horrible ripple effect.

Dr. Eric Trexler:

"We find that folks who undersleep are really susceptible to excessive hunger.

They're really susceptible to exaggerated stress responses. It creates this cyclical effect of these things feeding into each other where poor sleep is at the root."

How To Get Shredded: Just Sleep 8 Hours Nightly?

Now, you might think the solution is as simple as “get 8 hours of sleep every night.”

But here’s the surprising part. Eric’s analysis revealed when it comes to how to get shredded, it’s not just about sleep quantity.

Dr. Eric Trexler:

"So I thought that people with higher body fat would report less sleep per night, and I was completely wrong.

So they were virtually identical at 7.5 hours of sleep on average per night.

And so I was like, 'Okay, I was wrong.' But then it got a little more interesting because I dug into, there's a questionnaire kind of question in the survey. It says, 'How often do you just feel tired and sluggish and sleepy throughout the day?'

That was where we found a difference.

Despite equivalent hours of sleep per night, the leaner folks reported that they were less frequently feeling tired, sluggish, and sleepy throughout the day.

So that leads to a fascinating question, which is perhaps there's a discrepancy in sleep quality between the two groups."

So, when it comes to how to get shredded, you need to improve both the quantity and quality of your sleep.

But how?

The good news is that it’s relatively simple, even if your lifestyle makes it challenging to get enough hours in.

How To Improve Your Sleep (Quantity And Quality)

If you're serious about learning how to get shredded, here’s what I’d recommend you do to improve your sleep.

First, try to stick to a consistent sleep schedule.

Even on weekends, if you have a late night, resist the urge to sleep in too late the next day to avoid messing with your sleep patterns. 

Next, watch your caffeine intake, especially in the afternoon and evening.

It can negatively affect your sleep even if you have it up to 14 hours before bed. So if you work out later in the day, try not to have coffee or pre-workout before. Personally, even something as small as a diet Coke after 2 p.m. messes with my sleep, so pay attention to what works (and doesn’t work) for you.

Next, while most adults need 7-8 hours of sleep, some people fall into what’s called a “short sleep phenotype”.

It’s rare but fascinating.

My mom, for example, thrives on just 5 hours and feels worse with more. But to figure out how much sleep you need, spend 1-2 months being consistent with your bedtime and letting yourself wake up naturally without an alarm.

Pay attention to when you wake up and how refreshed you feel. That’ll help you find your ideal sleep duration.

And lastly, if your lifestyle makes it hard to get enough sleep at night, naps can be a game-changer.

Pro athletes like Cristiano Ronaldo and Lebron James swear by them, and research backs this up. A 30-45 minute nap can improve gym performance, especially if you’re underslept.

And if these naps end up making it harder for you to fall asleep at night, try shifting them earlier or keeping them shorter.

Habit 4: Build High-Quality Meals

But even with enough sleep, it’ll feel nearly impossible to get shredded if you’re not eating the right foods.

This is where habit 4 of how to get shredded comes in: building high-quality meals.

Let’s first look at what the experts eat and I want to see if you can spot any patterns. 

Dr. Eric Trexler's breakfast:

• Greek yogurt
• Peanut butter powder
• Whey protein powder
• Fiber-type cereal that's basically just pure insoluble fiber

Dr. Mike Israetel's lunch:

• Meat and veggies
• Rice
• Canola oil, olive oil, or avocado oil as measured to fat needs

Alberto Nunez's dinner:

• Some sort of animal protein (usually it's either salmon or beef)
• Vegetables
• Some added starch (it could be a sweet potato, potato, or a few slices of sourdough bread)

Did you notice anything? 

You may not see it quite yet, but they all take the same approach when building their meals. 

Dr. Mike Israetel:

"I'm sure you've seen this before in yourself and friends where you look at what regular people are eating, and you're like, 'Holy shit, you think that's a meal? My God.'

And then they tell you, they're like, 'Well, I can't seem to lose weight.' And you're like, 'Listen, I can tell you why. How do you build your meals? It's kind of ridiculous.'"

So, how can you implement habit 4 of how to get shredded? What separates a high-quality meal from the average plate?

The 3 Principles Of A High-Quality Meal

It’s surprisingly simple, and it all comes down to 3 principles:

1. Start with a high-quality protein source. This is non-negotiable. Think eggs, fish, yogurt, or chicken, roughly the size of your palm. For us fitness folks, a meal isn't considered a meal without this.
2. Next, add 1-2 servings of fruits or veggies to most of your meals. These fiber, nutrient-rich foods will prevent you from getting hungry shortly after eating.
3. Lastly, complete your plate with whole grains. Examples include potatoes, brown rice, oats, and/or healthy fats like avocado or nuts. Exactly what and how much you add here will vary depending on your calorie target for the day.

Now, if these meals don’t look as exciting as your favorite takeout, that’s normal. Stick to it long enough, and your perception will start to change. 

Alberto Nunez:

"Over time, especially as you start to see the effects of eating these sorts of diet accumulate, it becomes easier.

And all of a sudden, these foods that might have seemed a little bland to you, yeah, they're not as tasty as, I don't know, tacos or a hot dog or whatever it is that you like, but there is a level of gratification that comes from it that is much deeper, that is beyond the surface.

And that's when things really start to pick up for people once they see their spinned salad is not just something they have to do to get where they want to be.

But they genuinely see that, 'Hey, you know what? This doesn't taste so bad anymore. I almost rather eat this than, I don't know, a cheeseburger or a slice of pizza from across the street because this fulfills me so much, and in so many other ways outside of that just initial thing of like, 'Wow, this is tasty.'"

But 1 thing you may have noticed about the experts I spoke to: they didn’t hesitate when asked about their meals.

They didn’t say, “Oh, sometimes I grab takeout,” or “I just heat up what’s in the fridge”.

Their meals were deliberate, structured, and aligned with their goals. And that’s where the final habit associated with how to get shredded comes in, and it’s the one that ties everything together: setting goals that drive the right daily actions. 

Habit 5: Set Goals That Drive Action

Most people set goals that are too vague or hyper-focused on the outcome, like reaching a specific number on the scale.

Even worse, they focus on restrictions like “Cut out sugar” or “Avoid junk food.”

But goals like this just keep you fixated on what you can’t have and don’t actually give you a roadmap for what to do when it comes to how to get shredded.

Instead, there’s a powerful, research-backed method that makes achieving your goals far more likely: creating a goal hierarchy. It’s like building a pyramid, with 3 layers that guide you from your overarching purpose to the exact steps you’ll take each day. 

Layer 1: Why

The first layer starts with your why. 

You want to learn how to get shredded — but why?

This is your big-picture goal. The thing that gets you out of bed in the morning. It’s not just about numbers on a scale or benching 225. It’s about who you want to become. 

For example: “I want to be a fit, healthy person who feels confident and energetic.”

A goal like this gives you a deeper connection to your journey. It’s no longer just about doing. It’s about who you’re becoming.

But now that you’ve defined your “why” for learning how to get shredded, move on to the "what."

Layer 2: What

Think of these like the categories that make up your transformation. They are everything that'll drive results when it comes to how to get shredded.

For example: 

• Eating healthier
• Sleeping better
• Self-monitoring
• Exercising consistently

These goals give you direction but still leave room for flexibility.

Layer 3: How

And lastly, map out the "How".

This is where you get specific; applying the how to get shredded habits we went through earlier to lay out your daily routine to achieve your big-picture goal. 

Here’s an example:

• Weigh yourself every morning while brushing your teeth
• Meal prep protein every Sunday and Wednesday to make high-quality meals
• Get 7-8 hours of sleep by going to bed at 10 PM
• Resistance train for 45 minutes on Monday, Wednesday, and Friday before work
• Go for a 10-minute walk after every meal 

Now, maybe you just start with 1 of these, but by breaking down your goals like this, you shift your focus away from the outcome, like “losing 20 lbs of fat”, to the daily process that will inevitably get you that result. 

How To Get Shredded TL;DR

• Habit 1 of how to get shredded: increase your energy flux. Lift weights and stay active throughout the day. This helps you eat more calories (have more energy) while losing fat.
• When it comes to how to get shredded, the second habit you need is self-monitoring. In order of importance: body weight, macros, steps, and how your clothing fits.
• The third habit you need is improving the quantity and quality of your sleep. 
• Habit 4 of how to get shredded: build and eat high-quality meals. These comprise a high-quality protein source, 1-2 servings of fruits or veggies, whole grains, and healthy fat.
• The final habit is setting goals that drive action. There are 3 layers to it: 1) your “why”, 2) the “what”, and 3) the “how”. 

Need More Guidance On How To Get Shredded?

Now, if you’re serious about implementing everything you've learned about how to get shredded but still feel overwhelmed or unsure where to start, our new BuiltWithScience+ app was designed for you.

It simplifies the entire process: helping define your goals, laying out your daily checklist, and easily tracks everything — from your workouts, steps, and body weight to your meals with just a snap of a picture.

Plus, it gives you weekly work out and nutrition guidance to ensure you stay on track.

It’s just like having me as your personal coach in your pocket. All you have to do is follow the plan, and I promise you the results will come just like it has with countless others.

And you can try it completely free for 2 weeks by clicking on the link below, and see the difference yourself:

Click the button below to try the BWS+ app for 2 weeks, for free, no strings attached:

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Also, I highly recommend giving this article a read next if you want to see the meal plan I used to get lean and how our head engineer also copied it to get some pretty crazy results in just 30 days.

Thanks for sticking to the end, and I’ll see ya next time!