The Shrink Wrap Effect Workout – What Is It?

So there seems to be a lot of buzz around about the Shrink Wrap Effect and workouts you can do to so your body has this shrink wrap effect, so I have decided to write this post to hopefully answer some of your questions.

First thing first however we need to give credit where credit is due, and in this case credit for the Shrink Wrap Effect lands squarely at the door of Rusty Moore author of Visual Impact Muscle Building. As far as I know Rusty coined this phrase (and if he didn’t he certainly made it popular) and it is foundational to his mantra of the lean and toned ‘hollywood’ look that people are aiming for, as opposed to the bulky meathead look that a lot of workout programs will make you look like.

What is the Shrink Wrap Effect?

Well the picture above is a great visual demonstration of the shrink wrap effect, however I think it would be best if you heard about it straight from the horse’s mouth so to speak. So if you are interested in learning about the shrink wrap effect click this link and watch video 3 entitled ‘The Strategic “Shrink Wrap” Technique for Maximum Definition’. Rusty really explains what it is better than I could do here.

shrink wrap effect video

How can I get the Shrink Wrap Effect?

The shrink wrap effect occurs when the skin is wrapped tightly around the muscles making them look incredibly toned. To achieve this you need to have a really low body fat percentage while increasing your muscle density and then you need to keep your body fat consistent for a number of weeks to allow your skin time to adapt and tighten to form the shrink wrap look.

Here are two tips from Rusty about how you can achieve this fat loss while still maintaining muscle mass:

Tip Number 1: Perform High Intensity Interval Training

High Intensity Interval Training is the most effective form of cardio to burn body fat without losing muscle. To see the evidence, let’s compare these two types of cardio in a real world situation. Sprinters have much more muscle than marathon runners. Sprinters perform a quick burst of effort, followed by a period of resting. Marathon runners train using the “slow and steady cardio” that is recommended by most trainers. I don’t know about you, but I would rather look like a sprinter! When you hit cardio, alternate intense sprinting type efforts for 30 seconds followed by a minute or so of a less intense effort. Continue this pattern for 15 minutes. You will burn body fat while keeping that hard earned muscle.

Tip Number 2: Eat a “Realistic” Strict Diet

If you try to go too strict on your diet, you won’t be able to maintain your diet for very long. My rule of thumb is this…I try to make sure that at least 75% of my meals are really clean and low calorie. If I do decide to eat a bit junky, I will try to make sure it is after a long and hard workout. Also I will eat pretty low carbs during the day before my workout, to maximize the amount of fat burned in my workout. If you have too much carbs in your system while working out, your body will burn carbs instead of the fat off your body. This really makes a big difference in your quest to reduce body fat.

There you have it, interval training and a strict diet. If you are serious about achieving a shrink wrap effect for you own abs the you should definitely take a look at Rusty’s Visual Impact Muscle Building Course or at least watch Video 3 on the sales page that talks in depth about the Shrink Wrap Effect

Click Here to Learn More About Visual Impact and to View the Video on the Shrink Wrap Effect

4 Tips to Reduce Body Fat Without Losing Muscle – Rusty Moore

So It’s Time To Reduce Body Fat

If you are like many people working out, you probably have a bit more body fat than you would like. There are tons of guys in gyms that lift hard during the year to gain mass, but they also have put on a bit of fat during this time. If you want a pleasing physique, you are going to need to get down to a respectable body fat level.

Tip Number 1: Continue to Lift Heavy During This Dieting Period

The common mistake that many people make is that they want to “lift for high reps” to tone the muscles. Tone is mainly caused by having a low body fat percentage, not the type of lifting you are performing. The reason you want to continue to lift heavy and make strength gains is that you want to make sure your body holds on to that hard earned muscle. If you lift light for high reps, your body doesn’t have any reason to keep that muscle mass.

Tip Number 2: Reduce Body Fat at A Slow Rate

Give yourself plenty of time to get lean. Many people decide they want to get in shape two months before summer or a vacation. I recommend at least 3-4 months, if you want to get super-lean without losing muscle mass. The slower you reduce body fat, the less likely you will lose muscle mass. This makes sense because in order to lose body fat you need to eat less calories than what you burn and you need to perform a significant amount of cardio. In order to drop fat quickly, you have to go too low in calories to maintain the current amount of muscle you have. You will lose muscle mass. If you create a slight calorie deficit and lose only 1 to 2 pounds a week, you are much better off.

Tip Number 3: Perform High Intensity Interval Training

High Intensity Interval Training is the most effective form of cardio to burn body fat without losing muscle. To see the evidence, let’s compare these two types of cardio in a real world situation. Sprinters have much more muscle than marathon runners. Sprinters perform a quick burst of effort, followed by a period of resting. Marathon runners train using the “slow and steady cardio” that is recommended by most trainers. I don’t know about you, but I would rather look like a sprinter! When you hit cardio, alternate intense sprinting type efforts for 30 seconds followed by a minute or so of a less intense effort. Continue this pattern for 15 minutes. You will burn body fat while keeping that hard earned muscle.

Tip Number 4: Eat a “Realistic” Strict Diet

If you try to go too strict on your diet, you won’t be able to maintain your diet for very long. My rule of thumb is this…I try to make sure that at least 75% of my meals are really clean and low calorie. If I do decide to eat a bit junky, I will try to make sure it is after a long and hard workout. Also I will eat pretty low carbs during the day before my workout, to maximize the amount of fat burned in my workout. If you have too much carbs in your system while working out, your body will burn carbs instead of the fat off your body. This really makes a big difference in your quest to reduce body fat.

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  1. Lance,

    The shrink wrap effect is the real deal, but you really need to give it time for it to kick in. You need to get lean enough and maybe even lose a little muscle before going all out on mass building after your skin has adapted. This takes several months of strict dieting. Low-carb, Primal eating combined with intermittent fasting works well.

    Alykhan


  2. Lance

    @Alykhan – Gotta agree with you there. Maybe not as long as you think, especially if you already have a decent looking set of abs. The key is the time it takes for the skin to adapt.

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