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Superhero-Shredding-20-Main-Guide 5 PDF
Superhero-Shredding-20-Main-Guide 5 PDF
Superhero-Shredding-20-Main-Guide 5 PDF
SUPERHERO
SHREDDING 2.0
2 superhero shredding 2.0
DISCLAIMER
Copyright Notice
This information is for your personal use ONLY. No part of this site and/or any of its
properties may be reproduced or transmitted in any form whatsoever, electronic, or
mechanical, including photocopying, recording, or by any informational storage or
retrieval system without expressed written, dated and signed permission from the
author. All copyrights are reserved.
Disclaimer/Legal
Disclaimer/Legal Notice
The information provided in this book is for educational purposes only. I am not a
doctor and this is not meant to be taken as medical advice. The information provided
in this book is based
base d upon my experiences as well as my interpretations of the current
research available. The advice and tips given in this course are meant for healthy adults
only.
You
You should consult your physician to insure the tips given in this course are appropriate
for your individual circumstances. If you have any health issues or pre-existing
conditions, please consult with your physician before implementing any of the
information provided
provided in this course.
This product is for informational purposes only and the author does not accept any
responsibilities for any liabilities or damages, real or perceived, resulting from the use
of this information.
2 superhero shredding 2.0
DISCLAIMER
Copyright Notice
This information is for your personal use ONLY. No part of this site and/or any of its
properties may be reproduced or transmitted in any form whatsoever, electronic, or
mechanical, including photocopying, recording, or by any informational storage or
retrieval system without expressed written, dated and signed permission from the
author. All copyrights are reserved.
Disclaimer/Legal
Disclaimer/Legal Notice
The information provided in this book is for educational purposes only. I am not a
doctor and this is not meant to be taken as medical advice. The information provided
in this book is based
base d upon my experiences as well as my interpretations of the current
research available. The advice and tips given in this course are meant for healthy adults
only.
You
You should consult your physician to insure the tips given in this course are appropriate
for your individual circumstances. If you have any health issues or pre-existing
conditions, please consult with your physician before implementing any of the
information provided
provided in this course.
This product is for informational purposes only and the author does not accept any
responsibilities for any liabilities or damages, real or perceived, resulting from the use
of this information.
superhero shredding 2.0 3
ABOUT KEITH LAI
Keith Lai is the founder of FitMole, a fitness brand that believes life
should be more about eating doughnuts and drinking whiskey and
less about being an obsessive fitness freak who only cares about
getting a six pack and going to the gym.
All his workout, diet, and fitness strategies are based on a philosophy
called the Non-Fitness Lifestyle which promotes the belief of using
fitness to enhance your life, not control it.
CONTENTS
54 SUPPLEMENTS: WHAT
ACTUALLY WORKS?
86 OVERVIEW OF SUPERHERO
SHREDDING WORKOUT
89 PROGRESSIVE OVERLOAD:
124 THE UNDISPUTED LAW OF
TRAINING
WRAPPING UP
92 BREAKING DOWN THE
DIFFERENT TRAINING STYLES
getting started
LESSON 1
S
o you wanna know the secret? The secret to building slabs or rock hard muscle
and shedding that nasty body fat that makes you hate life? The secret to getting
that lean and muscular superhero body that you see in movies?
Well you’re not going to find it here. Wanna know why? Because there is no fucking secret.
“This ancient Chinese secret has recently unlocked a new hormone in the human body that
allows you to burn 44.56% more fat and build 82.95% more lean muscle mass.:
The fitness business is a very slimy and nasty place filled with blood sucking scam artists.
You can’t make billions of dollars selling “eat less, move more.”
SUPERHERO
SHREDDING
CHANGES
ALL OF THAT
O
f course, while there is a massive amount
– NO MORE of truth to the whole “eat less, move
BULLSHIT more” statement, it’s still a very crude
oversimplification of how to get in shape.
But put in the work, and even if you only get like 80-
90% of it right, I can guarantee you’ll get results beyond
your wildest dreams.
LESSON 2
I
’m going be brutally honest with you on type of results you can expect to get with
Superhero Shredding.
First off, there will be no 30-day magic transformation where the dude gains 10 pounds
of muscle and loses 15 pounds of fat in a month.
Unfortunately, the fitness industry does nothing these days but promote “quick fix” solu-
tions.
You’re just not going to see game-changing, life altering results in 30 days unless you’re try-
ing to lose those last 2-3 pounds, which I’m guessing the majority of you aren’t trying to do.
But here are the long-term results you can expect to see with Superhero Shredding based
on your starting point and experience level:
getting started | what results 9
A
s a complete beginner, I’m going to make the assumption that you have no prior
or very little experience with lifting weights.
And if you’re one of those guys casually lifting “on and off” over the years, you’re
still a beginner.
If you haven’t seen any serious strength gains and haven’t gained at least your first 15-25
pounds of muscle, then you are still a beginner.
• If you’re a beginner trying to lose weight, your first instinct will probably be to measure
your results by the scale. And if the scale drops, you think you’re seeing results. This is a
very dangerous way to measure results.
• While the scale is important, beginners trying to lose weight tend to build muscle at the
same which can result in the scale not going down at all. This is because the stimulus of
weight lifting is so new that it shocks the body into building lean muscle tissue.
• So for example, even if you lose 2 pounds of fat, you might gain 2 pounds of lean muscle
mass and the scale might not even change. But I can guarantee you’ll look better in the
mirror.
• So bottom line – the scale is important, but especially for beginners, it is not an accurate
way to measure progress.
In the next lesson, I’ll go over the best ways to measure progress. Be sure to go through it.
I
f you’re a beginner focused on building muscle, obviously I’m going to assume that you’re
a skinny guy.
You shouldn’t be overweight and trying to build muscle. Focus on losing weight first (and
hey, you’ll most likely build some muscle in the progress).
But as a skinny dude focused on building muscle, you should expect to gain about 0.5
pounds of lean muscle mass per week.
10 getting started | what results
Of course there are factors like genetics that determine the rate and overall amount of
muscle you’ll be able to eventually build but approximately 0.5 pound per week is the
general average.
Now you’re probably thinking, 0.5 pounds per week? That’s nothing.
Well understand that most advanced lifters are considered lucky if they can put on 0.5
pounds of muscle in a 1-2 months.
As a beginner, you’ll never gain strength and muscle faster than you will right now so enjoy
it.
So for example, take a 150 pound male. In his first 6 months of training, he will likely gain
12-15 pounds of muscle mass. And trust me, 12-15 pounds makes a HUGE difference in your
physique.
And after a year, you’ll have put on close to 30 pounds, that’s game changing!
A
h, skinny fat people.
You’re not necessarily necessarily fat but you’re not a skinny twig either. You likely have a
very pudgy stomach, and maybe some man boob-like things on an otherwise skinny frame.
When skinny fat guys focus on eating more high quality calories, lift heavy and get stronger,
they tend to lose fat and build muscle at the same time resulting in a body recomposition
effect.
So just like the situtation above where the beginner is trying to lose weight, the scale is not
a very accurate way of measurement here since you’ll be losing body fat and building lean
muscle mass at the same time.
Check out the next lesson on the best ways to measure progress.
getting started | what results 11
A
Alright so you’re no longer a beginner.
And if you’re an intermediate trying to lose fat, then you already have a solid base of muscle.
This means you will not be building muscle and losing fat at the same like a beginner would.
Instead, you should focus exclusively on dropping body fat while maintaining your current
levels of muscle mass. If for some reason you do gain some muscle, just consider it a bonus.
Someone focused exclusively on fat loss, should expect to lose about 1 pound per week.
When you’re first starting out, you tend to lose weight faster (it’s not uncommon to lose up
to 5 pounds in the first week).
The more weight you have to lose, the more weight you will lose in the first week. But this
is largely water weight.
After the initial week, expect weight loss to taper off to about 1 pound per week. And once
you get down to your last 5-10 pounds, expect weight loss to slow down even more to
around 0.5 pounds per week.
A
s an intermediate, your ability to build muscle fast dramatically decreases.
After a year, you should expect to gain about 1-1.5 pounds of muscle per month
(0.25-0.375 pounds per week).
Again, some of you might be freaking out about how low this amount if but how can you
expect muscle growth to not slow down?
12 getting started | what results
If everyone kept on gaining 0.5 pounds per week, then dudes who have been training for
10+ years would have put on 200+ pounds of muscle which is just not possible, even with
steroids.
Lesson Recap
So let’s recap this lesson:
“
IF YOU’RE NOT
TRACKING,
YOU’RE JUST
GUESSING.“
LESSON 3
T
racking is an absolute must when it comes to losing weight or
building muscle.
Below, I’ve outlined the 5 best ways to measure your progress when doing
Superhero Shredding and exactly how to do it.
Let’s just get this out of the way since it’s by far the most popular measure-
ment method.
The scale is great but way too many get attached to the scale and what-
ever number shows up.
Problem #1 – Scale weight is heavily influenced by water weight so your weight can fluctu-
ate like crazy on a daily and even weekly basis. So on days you eat a ton of sodium or carbs,
you’ll likely see a large spike in water weight which can really mess you, emotionally if you
tie yourself too closely to the scale.
Remember, the scale just measures bodyweight which includes everything – muscle, fat,
bone, organs, water, even the clothes you wear.
Problem #2 – Like I mentioned in the previous lesson, beginners who are either trying to
lose weight or are skinny fat have a tendency to lose fat and build muscle at the same time.
So they could, in theory, lose 10 pounds of fat and gain 10 pounds of muscle, therefore not
affecting the scale weight at all. Don’t get me wrong, you’ll look 10x better in the mirror but
the scale weight itself might not change much.
The scale does work relatively well for intermediates looking to lose fat. Since at this point,
you won’t be building muscle anymore and the weight should be steadily dropping. And
an intermediate looking to lose 20 pounds should be 20 pounds lighter at the end of his
journey.
Again this is why the scale is just one method of tracking progress.
Here are the body parts I recommend taking weekly measurements of:
Note 1: Obviously take off your clothes when measuring and make sure to use soft (not
hard) measuring tape so you can easily wrap it around your body.
Note 2: These measurements should be taken in the same state as you weigh yourself (after
you wake up, after you take a piss, and before eating/drinking anything).
getting started | how to track 15
If your focus is to lose weight, your waist measurement should go down as all other mea-
surements remain the same.
And if you’re a beginner, then you might also see increases in your shoulders, chest, legs,
and arms at the same time your waist goes down.
If your focus is to build muscle, your shoulders, chest, legs, and arms should be getting big-
ger while your waist remains relatively the same to ensure you’re building muscle, not fat.
Also make sure you don’t purposefully flex (except when measuring arms) or suck anything
in when taking the tape measurements.
Body fat measurements are great, whether it’s via calipers, DEXA scans, or hydrostatic
weighing but there’s always going to be a margin of error when it comes to measuring your
body fat.
I’ve had clients that used DEXA to measure their body fat but when they measured them-
selves, the DEXA scan said they lost 10% muscle mass when in fact, but the tape measure-
ments and the mirror said otherwise.
So definitely don’t use body fat measurements as your main method of tracking progress.
If you want to measure body fat, I recommend calipers since they’re the easiest to use and
most convenient.
And as a general guideline, if your caliper measurements are going down and tape mea-
surements (chest, shoulders, legs, arms) remain the same, then you’re definitely losing body
fat, not muscle.
This is one of the most underrated but effective ways to track progress.
Building muscle is built on the law of progressive overload, meaning that you need to get
progressively stronger over time (either in the form of adding weight or increasing the num-
ber of reps) and as long as you’re getting stronger, you’ll be able to build new muscle tissue
since your body needs to adapt to the new load you’re moving.
16 getting started | how to track
For fat loss, you should focus on maintaining your levels of strength since maintaining your
strength is generally a good indicator that you’re maintaining your current level of muscle
mass. If you’re dieting and you find yourself losing strength on a weekly basis, then I guar-
antee you’re losing muscle mass.
Make sure you’re gaining strength if you’re trying to build muscle and maintaining your cur-
rent level of strength if you’re trying to lose fat.
They can lose fat and build muscle at the same time.
And this means they can gain strength consistently even when
they’re trying to lose weight.
But once you hit that intermediate level, you will no longer be able
to consistently get stronger while losing weight, and your #1 job is
to just maintain what already have.
There is no better way of seeing results than with your own eyes.
This is why the mirror and just analyzing your own body works so well.
And nothing feels better in the world than taking 10-20 progress pics and seeing yourself
transform over a few months.
So take progress pics 1-2x per week (front, back, side of body) and you’ll have one of the
most efficient ways of tracking your progress.
getting started | how to track 17
Lesson Recap
So let’s recap this lesson:
• There are 5 main ways of measuring progress: Scale weight, tape measurements,
body fat measurements, strength levels, progress pics (the mirror).
• The scale is just a number and can be heavily affected by water weight. It can
even barely change at all if you lose fat and build muscle at the same time.
• Tape measurements are an accurate way to see which body parts are gaining
muscle and to see if you’re only losing fat.
• Body fat measurement methods can have a high margin of error but are still
worth keeping an eye on.
• The mirror don’t lie. Take progress pics 1-2x per week.
• Take all measurements in a fasted state when you wake up in the morning,
after you take a piss, and before eating/drinking anything.
18 superhero shredding 2.0
superhero mindset
LESSON 1
S
eriously, failure sucks.
FAILURE.
People who hit the gym 5x per week the first week of
January, all of a sudden just stop going.
20 superhero mindset | there’s a 99%
FAILURE IS
GETTING
SHOT BY
� ARROWS
O
bviously I’m talking metaphorical arrows, because otherwise you’d be like…dead.
But every time you fail (whether it’s fitness, relationships, business, whatever…),
you get shot by 2 arrows.
I actually got this idea from one of my favorite authors, James Altucher.
BUT LISTEN� FAILURE IS ACTUALLY TWO ARROWS. THE FIRST ARROW IS THE FAILURE ITSELF. THAT FIRST
ARROW IS A HORRIBLE IMPACT. KNOCKS YOU DOWN. KNOCKS THE BREATH OUT OF YOU. MAKES YOU
BLEED. BUT THAT ARROW WON’T KILL YOU. THE SECOND ARROW IS HOW YOU REACT TO THE FAILURE.
THAT ARROW WILL BLIND YOU, INFECT YOU, AND EVENTUALLY KILL YOU.
ARROW #1
It’s when you decide to binge eat 5000 calories just because you felt guilty about overeat-
ing 100 calories.
It’s when you decide to skip the entire week’s worth of workouts just because you missed
the first day.
Arrow #1 sucks and you might feel depressed for days or even weeks.
It’s all part of the process but what truly matters is how you react when you get shot by
arrow #2.
superhero mindset | there’s a 99% 21
ARROW #2
Okay, so you had a slip up and binged eat on 5000 calories worth of doughnuts and double
stuffed Oreos? Big fucking deal.
That isolated event is NEVER going to be what determines your end result.
Will it set you back a few days? Probably, but a few days is absolutely nothing compared
to your end goal.
When people email me saying how they feel like a failure because they binged eat, I always
just want to slap them in the face.
It’s all about how they let that one event determine the
rest of their journey.
DON’T VIEW
FAILURE AS A
BAD THING
M
ost people view failure as a bad thing.
I view it as an opportunity.
I don’t know a single person who starts from absolute zero and
builds a shredded physique without a single screw up.
And yes, even with the workout and dieting systems I give you with
Superhero Shredding, you’ll most likely screw up at least 1-2 times
along the way.
I’m not one of those gurus that say my system is 100% bulletproof.
And please don’t be one of those ignorant assholes that say “I never
fail.” No motherfucker, you will fail.
It’s how you react to that failure (Arrow #2) that determines where
you’ll end up 6-12 months from now.
Lesson Recap
• There’s a 99% chance you’re going to fail any
fitness program no matter how well-designed
it is. So expect failure sooner rather than later.
LESSON 2
I
know all of you bought Superhero Shredding because you want to lose fat, build muscle,
and get into badass shape.
It’s not like you all bought it because you think I’m super good looking.
Well first off, there are 2 types of motivation: intrinsic and extrinsic and really understanding
these 2 is the first key to getting your shit together.
T
he first type of motivation is intrinsic motivation.
“Intrinsic motivation occurs when we act without any obvious external rewards. We simply
enjoy an activity or see it as an opportunity to explore, learn, and actualize our potentials. ”
When it comes to fitness, that means you workout and watch your diet because you’re
doing it for yourself. You do it because you enjoy the process training, eating right, and see-
ing yourself improve.
Literally every single guy I know who’s in amazing shape doesn’t train their ass off for years
because they’re after LIKES on Facebook or Instagram. They don’t do it because they want
to get laid.