real advice

[Johny-too-small]

im strugling to get that real shredded look,any advice you can give would be great,how do you personaly do it,my diet is in check,my cardio is good,so..is lifting light and and many the key?

Diet and Cardio is the key to getting shredded.

[Big]

Diet and Cardio is the key to getting shredded.

exactly

[mr newbreed]

can you tell me the benifits of lifting light with many reps?. ive always been led to belive that its very good for cutting up !
thanks

[Big]

can you tell me the benifits of lifting light with many reps?. ive always been led to belive that its very good for cutting up !
thanks

endurance

[sonnygll]

can you tell me the benifits of lifting light with many reps?. ive always been led to belive that its very good for cutting up !
thanks

If by light you mean 60% of 1RM or more, and by many you mean 15 or less, the answer is endurance. If you mean lighter than that with more reps, the answer is nothing.

To answer your original question, here is how you lose fat while holding muscle, it is what I do.

For diet, just keep it clean, no junk, sugar, white flour, white rice, corn potatoes and that sort of thing. Lower carbs to 20 to 60 a day depending on what you can stick to. Don't worry about the amount you eat so much. Eat until your satisfied, never be hungry. Keep the protein high of course to retain muscle.

weight training. What works for adding muscle while overfeeding works for fat loss while doing the above diet. Your routine should be almost entirely compound free weight lifts. Do high volume with low rest. Like a German volume training type thing, or High frequency training, or hypertrophy specific training.

As for cardio, you don't actually want to do any standard cardio. It's not very effective and burns more muscle than fat. Anaerobic exercise burns 9 times as much fat as aerobics per calorie expended. This is because of raising metabolic activity for 24 hours after the exercise. It is also very muscle sparing. Sprint intervals on a track or cardio machine are good. You can also do Olympic lifts with very low weight for 12 reps or so. Then just walk around the gym for a minute until you catch your breath and then go again. You don't need much either. 10 to 20 minutes once or twice a week is enough to start. Just add a little at a time. Then whenever weight loss stalls, you add a little bit more.

That's it. Drugs won't help untl you get that down.

[mr newbreed]

thankyou bro

[Ronnie Rowland]

The absolute best way to get shredded is to stay in ketosis 6 days a week and have one cheat day where you carb up. Low to moderate intensity cardio is good for fat burning when comingled with an intense weight training program.

[sonnygll]

The absolute best way to get shredded is to stay in ketosis 6 days a week and have one cheat day where you carb up. Low to moderate intensity cardio is good for fat burning when comingled with an intense weight training program.

Not really, the low intensity cardio obsession is just bro talk.

http://www.exrx.net/FatLoss/HIITvsET.html
http://etd-submit.etsu.edu/etd/these...d/king0417.pdf

This last one is mostly about sports. However if you scroll down, the second to last question is in regards to losing fat while preserving muscle in bodybuilding.
http://www.cbass.com/INTERVAL.HTM

[Johny-too-small]

The absolute best way to get shredded is to stay in ketosis 6 days a week

Ketosis is old school thinking and not the best way to get shredded. Its like a fad diet that no one does anymore.