4 ways to shred fat and keep it off (No gym required)

November 29, 2016 by  
Filed under The Fitness Bug



Fitbugger Aurora

You know… We have covered a lot of topics on here over the years. And today, there are enough results flying around as proof that what we teach on here, works.

One of those things is shredding fat without losing muscle.

Shredding fat AND losing muscle is what WILL happen to you if you start…

– Cutting carbs
– Doing slow go cardio for 2 hours or more

The best way to shred fat without losing muscle (In terms of working out), is to start doing structure weight training routines.

In addition to that, you could start doing some HIIT cardio too. Especially if you have a body fat percentage above 25%.


If you’ve been into ‘fitness’ for any length of time longer than 3 months. You will know that ‘the gym’ can becoming boring pretty quickly.

It’s the whole ‘too much of one thing isn’t good for anyone’. And that’s why it’s highly recommended to find a physical activity that doesn’t involve stepping into a gym.

This is also one of the things that will keep you on the fit wagon over the long term.

If you want these activities to help you shred fat. Then you need to choose activities that act as HIIT cardio.

So let’s look at some…


This is #1 on the list, because it’s an activity that allows your body to ‘fully flex’ and relax. It allows you to stop and think for an hour or so, with no interruptions from…

– Work
– Kids
– Friends/Colleagues

The best thing to do, is to swim intense laps back to back for 2-3 minutes. Followed by back stroke or butterfly laps for 5-10 minutes.

Relax and repeat. You are done when you are done.


#2 On the list, because it’s a whole lot of fun. All you need to do is play. HIIT happens automatically.


#3. Just don’t get hit in the face (Easier said then done). So listen to your coach. It acts as HIIT, due to the intense blocking and punching that happens.


You could do this in the gym. But a real bike is more fun and effective.

– Ride fast for 1 minute
– Ride slow for 1 minute

Do that for 20 minutes, twice.

Another thing you could do is > ride up a hill a few times. That isn’t as fun though.


You don’t have to live in the gym to shred fat without losing muscle. And you can indeed do the above, lift no weights and still shred fat.

This is how you get your fitness fix for the long term. To build results that you get to keep. It’s topic that we could talk about all day.

The best part of all, is that you’ll be having a lot of fun when you do those activities above.

Fun… Which is what will keep you on the fitwagon for life.

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One Response to “4 ways to shred fat and keep it off (No gym required)”
  1. Patty Simmons says:

    I would like to add some more tips….
    Drink more water as it puts your body in flushing mode. The body stops retaining water and it will help burn more fat. Get more sleep as it is important while building muscle or losing fat. Studies show that people lose a lot more fat when they sleep at least 8 hours a day. Third tip is that instead of jogging or running for hours, one should do interval cardio exercises.

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