Getting shredded for summer doesn’t require the latest trendy medications or complex diet protocols.
It requires something far less exciting: consistency and simplicity.
Fitness coach Juan shares his no-nonsense approach to achieving a truly lean physique—one that prioritizes boring routines over flashy tactics.
In a recent video, he breaks down the exact strategies that helped him and countless clients transform their bodies without burning out or rebounding.
Jump to:
- Embrace Intermittent Fasting Without Overthinking It
- The Non-Negotiable Rule: Stay in a Calorie Deficit
- Boring Meals Equal Consistent Results
- Weigh Yourself Every Single Morning
- Hit 10,000 Steps Every Day
- Train Hard, Even in a Deficit
- Prioritize Protein, Minimize Carbs
- Set Boundaries and Stay Locked In
- Expect Weight Fluctuations and Don’t Panic
- Let Go of Desperation
Embrace Intermittent Fasting Without Overthinking It
Juan points to celebrities like Adele and everyday athletes who’ve maintained lean physiques by eating just once or twice daily. The secret? Simplicity.
People end up doing it for a lifetime because they don’t have to think about what to cook, they don’t have to clean up as much, they don’t have to think about what to eat.
Instead of obsessing over eating windows like 16:8 or 18:6, Juan recommends a straightforward approach: eat once or twice per day, typically lunch and dinner or just dinner.
This strategy works especially well for those who love large, satisfying meals. By condensing eating into fewer windows, individuals can enjoy bigger portions while staying in a calorie deficit—the ultimate key to fat loss.
The Non-Negotiable Rule: Stay in a Calorie Deficit
Juan is adamant about one thing above all else: calorie deficits work, no matter the meal frequency or diet style.
If you eat 25 meals a day, one for every hour, you would still lose weight if you follow this rule. Stay in a bloody calorie deficit.
Yet when he asks clients what their maintenance calories are, fewer than one in twenty can answer. Most people simply don’t know the numbers they need to hit.
Here’s how to fix that:
- Calculate your calorie maintenance using an online calculator based on height, weight, and activity level
- Subtract 300 to 500 calories from that number
- Make that your daily caloric target
Following this one rule consistently will lead to fat loss. Without it, even the best workout routine won’t deliver results.
Boring Meals Equal Consistent Results
Juan swears by what he calls “the most boring diet on earth.” But boring doesn’t mean bland—it means repeatable and predictable.
He structures his daily intake around two meals: a 700–1,000 calorie lunch and a 1,200–1,500 calorie dinner. He frequents the same restaurants, orders the same dishes, and tracks everything religiously.
I go to the same bloody restaurant all the time. This one place that does this one salad where I can add extra chicken. For dinner, I keep ordering the same things. It’s either the steaks, it’s the chicken breast, it’s the eggs.
When meals are repetitive, calorie and protein tracking become second nature. There’s no guesswork, no surprises, and no excuses.
Variety might be exciting, but it’s also where most people lose control. Stick to two or three go-to meals that fit your calorie and macronutrient goals, make them delicious with sauces and seasonings, and repeat them weekly.
Weigh Yourself Every Single Morning
Daily weigh-ins aren’t just about tracking progress—they develop what Juan calls “weight sensitivity.”
By stepping on the scale every morning after using the restroom, individuals begin to notice patterns: how certain foods affect water retention, how sleep influences weight, and how deficits feel in the body.
Your body almost knows when the weight is going down, when the weight’s going up without even stepping on the scale. I could almost tell just from the feeling inside of my body what kind of weight I am.
This awareness is critical during the final stretch of getting shredded, when mental resilience matters most. Daily tracking helps prevent panic over normal fluctuations and builds long-term consistency.
Hit 10,000 Steps Every Day
Walking is one of the most underrated fat-loss tools. Juan emphasizes hitting 10,000 to 12,000 steps daily—not through sporadic movement, but with intentional walking sessions.
His formula is simple:
- One 60–90 minute walk covers 5,000–7,000 steps
- Daily activities add another 2,000–3,000 steps
- Schedule walks at the same time every day to build the habit
Whether it’s after work, before dinner, or in the morning, consistency is everything. Clients who commit to a specific walking time hit their step goals month after month without fail.
Train Hard, Even in a Deficit
Cutting calories can sap energy, making it tempting to cut workouts short or reduce intensity. Juan warns against this.
If your weight’s going up, you should be getting stronger in the gym. If your weight’s staying the same, you should be getting stronger in the gym. If your weight’s going down, you should be getting stronger in the gym.
Lifting heavy weights two to four times per week preserves muscle mass during fat loss. Without resistance training, a calorie deficit leads to muscle loss, leaving individuals smaller but not leaner.
Strength maintenance—or even progression—is the goal. If strength starts dropping, it’s a red flag that the deficit is too aggressive or recovery is inadequate.
Prioritize Protein, Minimize Carbs
One client sent Juan photos of perfectly portioned meals—except they were 50–80% carbohydrates and only 10–20% protein.
This ratio is common in many cuisines, but it’s a recipe for muscle loss during a cut. Juan recommends flipping the script:
- Make 50% or more of each plate protein
- Reduce carbs to 10–30% of the meal
- Fill the rest with vegetables
High-protein meals promote satiety, preserve muscle, and make it easier to stay in a calorie deficit. Carbs, while delicious, can trigger overeating—especially foods like rice, pasta, and bread.
Set Boundaries and Stay Locked In
Social events, birthdays, holidays—they’re everywhere. And each one can derail progress if boundaries aren’t set.
If you go and let all of these little events throw you off track even by a little bit, there’s enough events in the year to never get your physique.
Juan advises entering a “locked-in” zone during fat loss phases. That means sticking to the boring diet, the walking routine, and the training plan—no matter what.
One of his clients finally started seeing results by simply refusing to let outside situations pull him off course. The lesson? Guard your routine fiercely.
Expect Weight Fluctuations and Don’t Panic
Weight loss is never linear. Juan warns clients in advance: the scale will spike back up, plateau, and fluctuate.
This is normal. The body adjusts to new weight levels, retains water after salty meals, and responds to stress or illness. Freaking out and slashing calories further only leads to burnout and rebound weight gain.
Instead, trust the process. If the deficit is consistent and training is on point, progress will resume.
Let Go of Desperation
Perhaps the most counterintuitive advice Juan offers is this: stop chasing a shredded physique with toxic urgency.
When you chase something with such needy desperation, it’s like you form a relationship with that thing where that thing always is two steps ahead of you.
He compares it to chasing someone out of your league—the more desperate the pursuit, the more elusive the goal. But when you relax, accept where you are, and appreciate the journey, results come naturally.
Gratitude for the body you have right now, combined with disciplined action, creates a calm consistency that leads to lasting transformation.
Getting shredded isn’t about motivation or trendy hacks. It’s about boring, repeatable systems executed with patience and precision.
