{"id":25401,"date":"2021-07-30T20:17:30","date_gmt":"2021-07-30T20:17:30","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25401"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"4-week-shred-diet","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/","title":{"rendered":"4-Week Shred Diet: Get Your Six-Pack By Switching Up Your Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Step_1_Switch_Up_Your_Workouts\" >Step 1: Switch Up Your Workouts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Strength_Train_To_Build_Muscle\" >Strength Train To Build Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Add_High-Intensity_Interval_Training\" >Add High-Intensity Interval Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Step_2_Switch_Up_Your_Diet\" >Step 2: Switch Up Your Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Eat_Enough_Protein\" >Eat Enough Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Eat_A_Moderate_Amount_Of_Healthy_Fats\" >Eat A Moderate Amount Of Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Try_Carb_Cycling\" >Try Carb Cycling<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Step_3_Get_Some_Sleep_And_Less_Stress\" >Step 3: Get Some Sleep, And Less Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#The_4-Week_Shred_Diet_Plan\" >The 4-Week Shred Diet Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Day_One\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Day_Two\" >Day Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Day_Three\" >Day Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Day_Four\" >Day Four<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Day_Five\" >Day Five<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Day_Six\" >Day Six<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Day_Seven\" >Day Seven<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">How quickly can you get a six-pack? Remember, getting a six-pack is not only about building muscle &#8211; it&#8217;s about burning fat as well. You could be very fit, but without the right routine, your six-pack won&#8217;t show. Burning fat starts with a proper diet. Additionally, intense <a href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/\">exercise<\/a> goes a long way to boost your efforts. So, for the 4-week shred plan diet and workout, you&#8217;ll have to do a little more than be on a calorie deficit and hit the gym every three days.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=4_Week_Shred_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-41518 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-73db875f23.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to lose weight and <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells\/\">gain muscle<\/a> in 4 weeks.\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_Switch_Up_Your_Workouts\"><\/span><b>Step 1: Switch Up Your Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Probably the most important thing you can do for a more toned body is to increase your lean mass. Burning fat is crucial, but the more muscle you have underneath, the more ripped you&#8217;ll look. Plus, muscle burns fat and increases your metabolism (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strength_Train_To_Build_Muscle\"><\/span><b>Strength Train To Build Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As we said, the number on the scale doesn&#8217;t matter &#8211; it&#8217;s all about how much fat your body has stored. Thus, to burn more fat, you need to build muscle mass and strive for a higher metabolism.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting weights is one of the best ways to do this. You don&#8217;t have to do it every day, but we suggest you make a point of hitting the gym for a strength training session at least thrice a week for the next four weeks (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As for how many sets and reps to do each session? Just follow this simple rule: 3 x 8. It means that you should lift weights three times (sets) per exercise and do eight reps (or more) on each set. The last set is always an &#8220;all-out&#8221; one where you try to hit as many reps as you can.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What kind of training regime should you follow? A program based more on compound exercises, those that work for multiple muscle groups at once, and less focus on targeted ones such as biceps curls and triceps extensions that will help maximize results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises for abs include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts, where you lift weights by bending over and grabbing them with both hands;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats, which train your quadriceps but also activate the muscles in your abdomen, back, and glutes; and<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups, which train your chest, shoulders, and triceps, and core.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_WeekShred_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33389 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4850-1024x576.png\" alt=\"4 week shred diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4850.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4850-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4850.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4850-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4850.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Add_High-Intensity_Interval_Training\"><\/span><b>Add High-Intensity Interval Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Forget running on the treadmill for hours; high-intensity interval training is known to be \u00a0a more effective way to get shredded fast (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">HIIT involves short, burst-like exercises<\/a> followed by a period of rest. Studies have found that adding this type of training to an exercise may help burn fat even after working out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get shredded, do <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">HIIT training<\/a> at least three times a week for 20 minutes with as little rest in between sets as possible (30 seconds to 1 minute) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). High-intensity interval training can be performed on any piece of cardio equipment, but the treadmill and rowing machine are particularly effective.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be sure to mix up your routine by trying different <a href=\"https:\/\/betterme.world\/articles\/why-am-i-gaining-weight-doing-hiit\/\">exercises<\/a> that work for large muscle groups all at once. It will help increase your lean muscle mass while getting rid of your body fat at the same time.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiit-for-beginners\/\">HIIT For Beginners: Fast-Paced Routines For Maximum Fat Burn<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_Switch_Up_Your_Diet\"><\/span><b>Step 2: Switch Up Your Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Everyone knows how to diet. Cutting calories consistently is the most effective way to lose body fat. However, if you have less fat to lose and more muscle to build, cutting calories too low or choosing the wrong macros can compromise your lean muscle mass (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8379514\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to switch up your diet:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_WeekShred_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32233 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569-1024x576.png\" alt=\"4 week shred diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Enough_Protein\"><\/span><b>Eat Enough Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5372847\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a good starting point, but research shows that exceeding these recommended amounts can help boost muscle mass gains in the gym as well as fat loss outside of it. While you are strength training, aim for between 1 and 1.5 grams per kilogram of body weight per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5372847\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, high protein diets (at least 25% to 30% of your calories from protein) can support better appetite control and reduce cravings (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16002798\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have trouble getting that much protein from food due to dietary restrictions or preferences, then you may find a high-quality protein supplement helpful. Both plant- and dairy-based protein supplements are commonly available.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_WeekShred_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33088 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4625-1024x576.png\" alt=\"4 week shred diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4625.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4625-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4625.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4625-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4625.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_A_Moderate_Amount_Of_Healthy_Fats\"><\/span><b>Eat A Moderate Amount Of Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting too <a href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\">many calories<\/a> from saturated fats and trans fats could cause damage to your arteries, increase inflammation in the body and worsen insulin resistance \u2013 all of which will affect your health and could hold back your gains in the gym. However, healthy fats, such as the ones found in foods like avocados, olive oil, and fatty fish, can be appetizing and satisfying since fat provides appealing flavor and mouthfeel to foods, making it easier to stick to your diet (<a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa0708681\">12<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At least one study has shown that people who get a moderate to a high percentage of their daily calories from fat experience a reduction in body weight and abdominal fat after 6 months of being on a high-fat, low carbohydrate diet (<\/span><a href=\"https:\/\/www.nature.com\/articles\/ejcn2013116\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). So make sure you&#8217;re getting enough healthy fat every day to lose weight.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Try_Carb_Cycling\"><\/span><b>Try Carb Cycling<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking at getting a six-pack, then you need to know about one of the most effective ways to get there: carb cycling. This is when your carbohydrate intake varies from high to low for a week or more, with higher and lower intakes on different days (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5969027\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing this is thought to help keep insulin levels in check and the body primed for muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537084\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). The key to getting shredded through carb cycling is synchronizing your high-carb days with intense exercise days. This way, you have enough energy for intense workouts without increasing your overall calorie intake.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_WeekShred_Diet\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_WeekShred_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32184 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1024x576.png\" alt=\"4 week shred diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_Get_Some_Sleep_And_Less_Stress\"><\/span><b>Step 3: Get Some Sleep, And Less Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stress can hinder your <a href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/\">muscle gains<\/a>. It can cause the body to release cortisol, which is a hormone that can increase belly fat and put the body into a &#8220;fight-or-flight&#8221; mode (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3939594\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;re feeling stressed out, then it&#8217;s recommended that you try meditation. Meditation has been shown to reduce stress levels while boosting your energy at the same time. Other forms of self-care can also be effective, so do whatever works for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep helps increase recovery time while promoting <a href=\"https:\/\/betterme.world\/articles\/macro-split-for-cutting\/\">muscle growth<\/a> at the same time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8627466\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). If we don&#8217;t get enough sleep, our cortisol levels will stay high (making us more prone to storing fat), and if we have too much, then testosterone will be suppressed. As such, aim for between seven and nine hours of good quality sleep every night; this should help with shredding off unwanted body fat while building lean muscle fast.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_4-Week_Shred_Diet_Plan\"><\/span><b>The 4-Week Shred Diet Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Looking to build muscle in four weeks? Here&#8217;s a sample week-long meal plan you can use.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It contains approximately 1500 calories a day, including a healthy amount of carbs and protein to fuel your muscles and support your training, and a relatively low-fat content (10\u201315% of total daily calories). This calorie level isn\u2019t enough for everyone, so make sure to adjust for your individual needs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_WeekShred_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32125 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4577-1024x576.png\" alt=\"4 week shred diet\" width=\"770\" height=\"433\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><b>Day One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">One serving of sunrise smoothie made with one medium banana, one tablespoon peanut butter, one cup almond milk, one scoop whey protein powder, and \u00bd cup strawberries &#8211; 47.1g carbs, 30.6g protein, 12g fat, and 403.6 calories<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">One serving of lemon avocado salad &#8211; 20g carbs, 4.6g protein, 29.6g fat, and 333.9 calories<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">One serving of 8oz nonfat Greek yogurt and one cup halved strawberries &#8211; 19.8g carbs, 24.1g protein, 1.3g fat, and 182.4 calories<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">Two servings of beef stir fry &#8211; 58.2g carbs, 47.2g protein, 17.4g fat, and 586 calories<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1506<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/get-shredded\/\">Get Shredded: The Ultimate Guide To Getting Your Dream Body<\/a><\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><b>Day Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Two servings of peach, coconut, and grape smoothie- 94.3g carbs, 8.3g protein, 1.9g fat, and 384.8 calories<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">Two servings of turkey lettuce roll-ups served with one cup basic protein shake &#8211; 20g carbs, 48.3g protein, 8.4g fat, and 361 calories<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">One serving of turkey sandwich &#8211; 27.2g carbs, 10.5g protein, 3.1g fat, and 176.7 calories<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">Two servings of quick and simple stir-fried kales and bacon &#8211; 47.2g carbs, 42.6g protein, 36g fat, and 605.6 calories<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1528<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><b>Day Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Two servings of spinach, kale, and pear smoothie &#8211; 95g carbs, 10.8g protein, 2.5g fat, and 391.1 calories<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">Two servings of quick mint yogurt &#8211; 35g carbs, 25.9g protein, 7.6g fat, and 311.6 calories<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">One bowl of corn flakes &#8211; 35.3g carbs, 10.1g protein, 5g fat, and 222 calories<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">Two servings of spicy yogurt chicken wrap &#8211; 25.9g carbs, 86.5g protein, 12.3g fat, and 526.2 calories<\/span><\/p>\n<p><b>Total daily calories:<\/b><span style=\"font-weight: 400;\"> 1451<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_WeekShred_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33416 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4856-1024x576.png\" alt=\"4 week shred diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4856.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4856-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4856.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4856-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4856.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Four\"><\/span><b>Day Four<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Two bowls of corn flakes &#8211; 70.6g carbs, 20.3g protein, 9.9g fat, and 443.9 calories<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">One peach protein smoothie &#8211; 46.8g carbs, 33.6g protein, 3.7g fat, and 344.9 calories<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">One serving of plain tuna salad alongside two servings of cucumber slices &#8211; 9.9g carbs, 33.6 protein, 5g fat, and 210 calories<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">One serving of chicken kabobs alongside eight crisps easy parmesan crisps &#8211; 34.7g carbs, 43.4g protein, 14.6g fat, and 451 calories<\/span><\/p>\n<p><b>Total calories: <\/b><span style=\"font-weight: 400;\">1449.8<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_WeekShred_Diet\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Five\"><\/span><b>Day Five<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">One tropical protein smoothie &#8211; 76.6g carbs, 28.4g protein, 2.2g fat, and 424.9 calories<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">One serving of turkey lettuce roll-ups alongside two servings of 16oz nonfat Greek yogurt and two cups halved strawberries &#8211; 42.3g carbs, 57.3g protein, 4.0g fat, and 424 calories<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">One ounce of almonds &#8211; 6.1g carbs, 6g protein, 14.2g fat, and 164 calories<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">One serving of easy grilled chicken teriyaki alongside pan-fried broccoli &#8211; 15.0g carbs, 64.3g protein, 16.4g fat, and 498 calories<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1512<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Six\"><\/span><b>Day Six<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Two bowls of dairy-free strawberry oatmeal &#8211; 87.7g carbs, 12.1g protein, 3.1g fat, and 388.8 calories<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">One serving of chicken celery sticks &#8211; 12.3g carbs, 33.4g protein, 16.8g fat, and 340.6 calories<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">One bowl of corn flakes &#8211; 35.3g carbs, 10.1g protein, 5g fat, and 222 calories<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">Two servings of spicy yogurt chicken wrap &#8211; 25.9g carbs, 86.5g protein, 12.3g fat, and 526.2 calories<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1478<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Seven\"><\/span><b>Day Seven<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Two servings of berry yogurt smoothie &#8211; 74g carbs, 29.8g protein, 1.3g fat, and 415.3 calories<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">One serving of quick salsa tuna wrap &#8211; 26g carbs, 41.3g protein, 11.5g fat, and 372.3 calories<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">One serving of turkey lettuce roll-ups alongside one ounce of granola &#8211; 17.8g carbs, 13.3g protein, 8.1g fat, and 198 calories<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">Two servings of chicken, spinach, and strawberry salad &#8211; 23.3g carbs, 58.1g protein, 20.6g fat, and 510.4 calories<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1496<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=4_Week_Shred_Diet\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=4_Week_Shred_Diet\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>How quickly can you get a six-pack? Remember, getting a six-pack is not only about building muscle &#8211; it&#8217;s about burning fat as well. You could be very fit, but without the right routine, your six-pack won&#8217;t show. Burning fat starts with a proper diet. Additionally, intense exercise goes a long way to boost your [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":25405,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[123,87],"class_list":["post-25401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4-Week Shred Diet: Get Your Six-Pack By Switching Up Your Diet - BetterMe<\/title>\n<meta name=\"description\" content=\"This 4 week shred diet is what you need to get a six-pack fast. Here&#039;s how to switch up your workout and eating habits for maximum results.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4-Week Shred Diet: Get Your Six-Pack By Switching Up Your Diet\" \/>\n<meta property=\"og:description\" content=\"This 4 week shred diet is what you need to get a six-pack fast. Here&#039;s how to switch up your workout and eating habits for maximum results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_459059680.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b62c6c1e0fb7300a4d0969c003663f66\"},\"headline\":\"4-Week Shred Diet: Get Your Six-Pack By Switching Up Your Diet\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/\"},\"wordCount\":1883,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_459059680.jpg\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">How quickly can you get a six-pack? Remember, getting a six-pack is not only about building muscle - it's about burning fat as well. You could be very fit, but without the right routine, your six-pack won't show. Burning fat starts with a proper diet. Additionally, intense <a href=\\\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/\\\">exercise<\/a> goes a long way to boost your efforts. So, for the 4-week shred plan diet and workout, you'll have to do a little more than be on a calorie deficit and hit the gym every three days.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=4_Week_Shred_Diet\\\"><img class=\\\"aligncenter wp-image-41518 size-full\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-73db875f23.gif\\\" alt=\\\"BetterMe\\\" width=\\\"770\\\" height=\\\"432\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's how to lose weight and <a href=\\\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells\/\\\">gain muscle<\/a> in 4 weeks.\u00a0\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Step 1: Switch Up Your Workouts<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Probably the most important thing you can do for a more toned body is to increase your lean mass. Burning fat is crucial, but the more muscle you have underneath, the more ripped you'll look. Plus, muscle burns fat and increases your metabolism (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h3><b>Strength Train To Build Muscle<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">As we said, the number on the scale doesn't matter - it's all about how much fat your body has stored. Thus, to burn more fat, you need to build muscle mass and strive for a higher metabolism.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Lifting weights is one of the best ways to do this. You don't have to do it every day, but we suggest you make a point of hitti ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/\",\"name\":\"4-Week Shred Diet: Get Your Six-Pack By Switching Up Your Diet - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_459059680.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"This 4 week shred diet is what you need to get a six-pack fast. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"4-Week Shred Diet: Get Your Six-Pack By Switching Up Your Diet - BetterMe","description":"This 4 week shred diet is what you need to get a six-pack fast. Here's how to switch up your workout and eating habits for maximum results.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"4-Week Shred Diet: Get Your Six-Pack By Switching Up Your Diet","og_description":"This 4 week shred diet is what you need to get a six-pack fast. Here's how to switch up your workout and eating habits for maximum results.","og_url":"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_459059680.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b62c6c1e0fb7300a4d0969c003663f66"},"headline":"4-Week Shred Diet: Get Your Six-Pack By Switching Up Your Diet","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/"},"wordCount":1883,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/4-week-shred-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_459059680.jpg","articleSection":["Diets","Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">How quickly can you get a six-pack? Remember, getting a six-pack is not only about building muscle - it's about burning fat as well. You could be very fit, but without the right routine, your six-pack won't show. Burning fat starts with a proper diet. Additionally, intense <a href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/\">exercise<\/a> goes a long way to boost your efforts. So, for the 4-week shred plan diet and workout, you'll have to do a little more than be on a calorie deficit and hit the gym every three days.<\/span>\r\n\r\n<a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=4_Week_Shred_Diet\"><img class=\"aligncenter wp-image-41518 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-73db875f23.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">Here's how to lose weight and <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells\/\">gain muscle<\/a> in 4 weeks.\u00a0\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Step 1: Switch Up Your Workouts<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Probably the most important thing you can do for a more toned body is to increase your lean mass. Burning fat is crucial, but the more muscle you have underneath, the more ripped you'll look. Plus, muscle burns fat and increases your metabolism (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h3><b>Strength Train To Build Muscle<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">As we said, the number on the scale doesn't matter - it's all about how much fat your body has stored. Thus, to burn more fat, you need to build muscle mass and strive for a higher metabolism.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Lifting weights is one of the best ways to do this. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. 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