The pursuit of a shredded physique is a common goal in the fitness world. Many aspire to the chiseled look often showcased by fitness influencers, aiming to achieve and maintain extreme leanness. However, this pursuit comes with a dark side, a set of harsh realities that are often overlooked. This article will explore three key downsides to maintaining a shredded physique and offer a more practical approach to achieving your fitness goals.
The first harsh reality of being shredded is the illusion of size. While you might look your absolute best under perfect lighting, flexing, and with a professional camera, this represents only a fleeting moment. For the remaining 23 hours of the day, you’ll likely appear smaller and more depleted than you’d expect. This is especially true for natural lifters, who often face the “natty triangle”: choosing between being shredded and small, big and not shredded, or resorting to unnatural methods to achieve both.
The second harsh reality is the potential for increased body dysmorphia. While confidence and body image often improve during the initial stages of fat loss, this positive trend can reverse as you approach shredded levels. Many individuals develop a hypercritical view of their physique, obsessing over minor imperfections and failing to appreciate their hard-earned leanness. This can lead to a frustrating paradox where achieving the desired physique doesn’t bring the expected satisfaction.
The third and arguably most concerning reality is the negative impact on health. Extreme leanness, even achieved naturally, can significantly disrupt hormonal balance. Studies have documented drastic drops in testosterone levels, increased cortisol, disrupted hunger hormones (ghrelin and leptin), and severe sleep disturbances in individuals dieting down to very low body fat percentages. For women, the consequences can include menstrual cycle irregularities, potentially leading to infertility and bone mineral loss.
Beyond the hormonal disruptions, other bizarre side effects can manifest. The body’s reliance on protein for energy in a severe caloric deficit can lead to an ammonia-like body odor. Obsessive thoughts about food, including unusual cravings and a fascination with food-related media, are also common. While some individuals might find these side effects a worthwhile sacrifice for the aesthetic they desire, it’s crucial to understand the potential risks.
While some individuals seem to effortlessly maintain low body fat percentages without experiencing these negative consequences, this is often due to a naturally lower body fat set point. The dual intervention point model suggests that each individual has a comfortable body fat range, and venturing too far below the lower boundary triggers the body’s defense mechanisms – increased hunger, decreased metabolism, and the cascade of negative side effects previously discussed.
The key to sustainable leanness lies in finding the lower boundary of your personal body fat set range. While pushing beyond this limit for a specific event like a competition is possible, it’s crucial to return to a healthier range afterward to minimize long-term health risks. Constantly striving for shredded levels can also hinder progress in size and strength, and increase the likelihood of binge eating and weight rebound.
A more practical approach involves finding a level of leanness that is both aesthetically pleasing and sustainable. This might involve accepting a slightly higher body fat percentage than what is typically considered “shredded,” but it allows for a healthier and more balanced lifestyle, free from the harsh realities of extreme dieting.
