Content of the material
- How to Build a Muscular Foundation
- Muscle Building for Beginners
- Bodyweight Exercises
- Barbell Exercises
- Have Goals
- How do I shred documents?
- 1. Use a document shredding service
- 2. Purchase a document shredder
- 3. Use the pulping method
- 4. Burn instead of using document shredding
- What should I shred?
- How Long Shall I Keep Documents in My Home Filing System?
- Where to Shred Your Documents
- Should I Use Anabolics To Help Maintain My Muscle During A Cut Phase?
- Figuring Out Your Energy Intake
- Documents to Keep Forever
- Workout Plans For Getting Shredded
- They Help Build Muscles
- They Help Maintain Existing Muscles
- They Help With Weight Loss
- Media to Be Shredded or Destroyed
- Is It Safe to Shred at Staples?
- Getting Shredded: Building Muscles Then Losing Fat
- What to shred
- Documents to shred within a year
- Items That Should Be Shredded
- Can I recycle shredded paper?
- Quick list of documents to shred:
- Tips How to Get Shredded
- Weight Yourself Daily
- Meal Prep
- Track Your Macros
- Cut Out Sugar
How to Build a Muscular Foundation
First, and this should go without saying, you must have a foundation of muscle.
If you do not have one, here is what you do.
Muscle Building for Beginners
You build a foundation of muscle with simple bodyweight exercises and compound barbell exercises.
You can use dumbbells and exercise machines too, but a solid foundation of muscle is built primarily with the basic bodyweight and barbell exercises.
The basic bodyweight exercises are:
- leg lifts
Work your way up to 10, 20 or 30+ repetitions of each.
Begin training with weights once you can do all the bodyweight exercises for 10+ repetitions in a row.
Pro Tip: Just because you’re lifting weights doesn’t mean that you stop doing bodyweight exercises. You should incorporate push-ups, pull-ups, sit-ups and dips into your workout routine.
The primary barbell exercises are:
- bench press
- shoulder press
- barbell row
- squats of all kinds
These barbell exercises have no equal and should be the core of your training routine.
Throw in some bicep curls for girls and tricep extensions, also for girls, and you’re on the right track.
It’s important to have goals. Goals keep you focused and give you something to work toward.
You’re goal can be as simple as ‘I want to be in shape for spring break’ or maybe you want to impress girls or I want to be healthy and have more energy.
Whatever it is doesn’t really matter as long as it matters to YOU and drives YOU forward.
That being said, here’s a great strength goal to shoot for which everyone should try to do:
Your first gym goal should be to do the follow for one rep each:
- Bench Press your bodyweight.
- Squat 1.5 times your bodyweight.
- Deadlift twice your bodyweight.
Meaning if you weight 150 pounds, your goal is to bench press 150 pounds, squat 225 pounds and deadlift 300 pounds all for one rep a piece.
After you crushed that goal, your next goal should be to do the same amount of weight for 3 reps in one set.
There are tons of workouts you can find right here at Iron & Grit that will get you there.
Try a total body workout routine for three months, training at least 3 days a week.
Increase the weight often to keep getting stronger. And for the love of heyzeus, TRAIN YOUR LEGS.
You want big strong legs to soak up calories to ensure you stay lean and mean. It makes dieting way easier.
We’ll talk more about workouts later, now it’s time to lean up and trim the access fat away.
How do I shred documents?
There are a few ways you can go about shredding documents.
1. Use a document shredding service
The first, and perhaps easiest, is simply locate a company that will do documenting shredding for you.
In the US, OfficeMax, Office Depot, and Staples all perform paper shredding services. The cost is usually $1 per pound, which is fairly cheap when you consider how lightweight documents tend to be. Occasionally, you can find coupons that will let you do document shredding at these companies for free.
If you can’t find an OfficeMax, Office Depot, or Staples near you, parcel and mail companies often perform these services as well. FedEx, for example, offers document shredding services for $1.49 per pound. UPS also has a shredding service available, although prices are not listed on its company website.
You may also find locally-owned and independent companies that handle paper shredding for a small fee.
Related: identity theft protection
2. Purchase a document shredder
If you plan to do a lot of document shredding yourself, you may want to invest in a simple paper shredder for your home. They can be purchased for a low cost (under $30 for some), but some cost over $200 dollars. The more expensive the document shredder, the faster it shreds and the more documents it can handle at a time. Some also come with features that let you shred special types of documents, or can shred documents that are stapled.
3. Use the pulping method
If you want to have a little fun with your documents, you can use the pulping method. This method involves pouring bleach and water over your documents in a large trash can or container, allowing the chemicals to break down the paper, and then mashing them together into a paste. This method guarantees that nobody can reconstruct your sensitive documents, and you can still dump the resulting mixture in the trash.
Of course, you can always be environmentally friendly and turn those old papers into fuel to heat your home.
4. Burn instead of using document shredding
This is a method we do not recommend. Trash burning is an option, but you will need to check your local laws. Do NOT burn paper in an indoor fireplace, stove, or wood oven. Documents often contain chemicals that can send off toxic fumes.
What should I shred?
In short, destroy all sensitive information including junk mail and paperwork that includes:
- Account numbers
- Birth dates
- Passwords and PINs
- Social Security numbers
To protect your privacy, you should also consider shredding items that include:
- Phone numbers
- E-mail addresses
How Long Shall I Keep Documents in My Home Filing System?
It depends on the document. Junk mail, receipts and credit card statements can be disposed of fairly quickly. If you pay for things using a debit or credit card, keep the receipts until you can make sure they jibe with your credit card or checking statements, then you can throw both away.
Many experts say to keep bank statements, pay stubs, phone and utility bills, and automobile bills for a year or so. Tax-related receipts like business expenses and charitable contributions belong in this category too.
Long-term storage is for tax-related documents like W-2s, expenses, etc. The IRS generally has three years to audit you, although they can go back farther if they believe you’ve seriously understated your income.
Keep things like marriage and birth certificates, passports, Social Security cards, wills, death certificates and titles in a safe place, like a fireproof safe. You might also keep a household inventory in the safe, or even a video of all your home’s inventory.
Where to Shred Your Documents
At TrueShred, we offer multiple options:
- Bring your obsolete and no-longer-needed personal documents and papers to the next TrueShred Community Shredding Event. Shred events are essentially a “drop-off” style service that we offer on a routine basis—most often monthly. This is a great opportunity for smaller businesses and homeowners to securely rid themselves of unwanted documents and media in a safe manner. The service generally charges by the box for “standard” size boxes and runs for four or five hours in specific locations. For detailed information on dates and more, we urge you to keep an eye on our event calendar.
- Have your document shredded at your home or office! Aside from Community Shredding Events, TrueShred chooses to operate on-site only, both for our sake and for yours. Operating on-site offers distinct advantages by restricting the chain of custody to our trusted employees only and helps keep things clean, safe, and secure for our clients.
Should I Use Anabolics To Help Maintain My Muscle During A Cut Phase?
This is entirely up to you, but any supplement or drug that delivers anabolic benefits above and beyond what your body can deliver naturally will help you maintain a substantial amount more muscle during your cut phase (or even all of it), thus allowing you to get leaner much easier, and have a more favorable body composition by the end of the cut phase with more muscle on your frame than you would have ended up with otherwise.
I’m not advocating it by any means, but there is no denying the benefit it would have in a strict cutting regimen operating on a caloric deficit.
Figuring Out Your Energy Intake
First thing you will want to do is calculate your BMR if you don’t already know what that is.
This must factor in your estimated activity level as well. You can easily find on Google several BMR calculators that will roughly let you know how many calories your body expends each day while still taking into account how much exercise you complete each week.
I’m not gonna lie, I find these calculators very hit or miss, and they can be off by up to +/- 500 calories at times which can cause significant confusion when you try to create your diet and you lose weight too fast, don’t lose weight at all, or start gaining weight.
I suggest if you are actually clueless about your BMR you use the calculator to figure it out, BUT, in order to ensure you actually find your BMR with a much higher level of accuracy, I suggest you eat a calorie intake equivalent to that of your calculated maintenance level calories for the first week of your diet.
This week will be used as a “feeler” week to assess how off the calculator was from your actual BMR.
For example, if the calculator says your maintenance is 3000 calories, and you eat 3000 calories everyday for a week straight but you lose 2 pounds, then it is obvious that the calculator was off by a decent amount and you can then adjust your caloric intake accordingly relative to what your actual BMR most likely is.
Or if the calculator says your maintenance is 3000 and you eat at 3000 everyday for a week and you lose no weight, nor gain any weight, then it can be concluded that 3000 calories is indeed your actual maintenance level of calories. See what I mean.
It is very useful to find this number as close as possible because then you can be much more accurate when calculating your macro and calorie intake each day, and know what to expect results wise at the end of each week.
Once you figure out with a somewhat close level of accuracy what your maintenance/BMR is, then you can create your fat loss diet and figure out what you will be eating each day.
This is the calculator that I recommend – Maintenance Calorie Calculator (I Recommend Using The Mifflin-St Jeor Formula Option In The Advanced Options Section)
As this article is for beginners, I will assume you haven’t calorie counted at all before, or if you have then you are already ahead of the game and know a bit more what to expect.
Documents to Keep Forever
There are some documents that never expire and you will need throughout your life. These should never be shredded:
- Birth certificates and other vital records
- Social Security Cards
- Citizenship papers
- Adoption records
- Tax returns
Workout Plans For Getting Shredded
We’ve looked at the different diets that will get you shredded, but diets are just half the journey. You have to complement those diets with a good workout plan for you to get shredded. Here are some of the exercises that can help you achieve your goal:
Cardiovascular exercises are particularly important during the cutting stage of the getting shredded process. As we said earlier, it requires you to lose fat mass as you gain lean mass or muscles. Cardio is very effective when it comes to losing fat. It can also help create a calorie deficit, which then leads to weight loss.
There is no way you can get ripped without doing the various strength-training exercises. Here are some reasons why strength-training exercises are important:
They Help Build Muscles
The whole plan of getting ripped is having less fat mass and a lot of muscle mass, and strength training exercises help achieve that.
They Help Maintain Existing Muscles
The goal is to lose fat mass and not lean mass. The various strength training exercises help you keep the muscle mass you already have, hence, you build on what you already have instead of starting from zero.
They Help With Weight Loss
Although strength-training exercises don’t burn as many calories as cardio exercises, they still help with weight loss. They help in losing weight by building muscles. This is from the fact that muscles have a higher resting metabolic rate compared to fat mass. This means that muscles burn more fat even while at rest compared to fat mass, which helps in weight loss.
Media to Be Shredded or Destroyed
- Hard Drives
- Computer Backups
- Cassette Tapes
- Product Samples
- ID Badges
- And More!
Is It Safe to Shred at Staples?
Staples does not shred documents in their stores. Instead, all documents that are turned over to them for shredding are stored in secure storage bins, which are then picked up later. This is the same system large corporations use for their shredding needs. Staples uses Iron Mountain for their shredding services. Iron Mountain has an excellent reputation for security.
Getting Shredded: Building Muscles Then Losing Fat
This is the approach most people use when they want to get shredded, as it is much easier to comprehend. In this method, you first build muscles. There are many ways of building muscles, such as weight-lifting, increasing your protein intake, among others. When you get the muscles you needed, then you will lose fat using the muscles you have gained. This works from the fact that muscles burn more calories at rest compared to fat mass. This works to create a calorie deficit hence leading to weight loss. This is not to say that once you build muscles, you’ll just let the muscles do the work of burning calories until you are lean. You have to combine what the muscles are doing with a lot of cardio, a low-calorie diet, and weight lifting to achieve your desired results.
What to shred
Anything with PII on it — your name or address, for example — should be shredded. Be sure, though, that the documents you’re shredding don’t have to be retained for your records before they are destroyed. The FTC recommends shredding receipts, statements and paid bills immediately, but says that pay stubs, bank statements and medical bills should be held onto for one year and tax-related documents kept for seven years.
It’s not just paper, though — destroy your data, too. This includes USB drives, flash drives and old media equipment like computers with potentially sensitive information. Even if the equipment or drives are erased, some PII can still be found on devices by thieves with easily attainable software who are experts in stealing information. A 2017 study by the National Association of Information Destruction (NAID) found that 40 percent of resold electronic devices contained PII, including usernames, passwords and credit card information. This data can be recovered by thieves, and it’s easier than you think.
The only way to be sure your information is protected is to have it securely destroyed. Hard drive and media shredders use specialized equipment to apply massive force onto the device, crushing it and cutting it into pieces.
Documents to shred within a year
Hold onto your bank statements1 pay stubs, and paid medical bills for up to a year. That allows you to dispute anything that may be wrong. After that, send them to the shredder.
Items That Should Be Shredded
If a piece of paper contains your personal, financial, health, or similarly sensitive information, it should be shredded before being thrown out.
That may cover a lot more than you think, from junk credit card and other financial offers to pharmacy labels. Even that bad draft of your CV and the notes on your next holiday’s travel itinerary.
If you throw a piece of paper in a trash bin, it becomes available for anyone to dig out and use. There is even a Supreme Court ruling confirming that there is no expectation of privacy for trash that is left for collection in an area accessible to the public.
Can I recycle shredded paper?
That depends. According to the City of Seattle’s website, confetti-like pieces from cross-cut shredders have no retrievable fibers for recycling. Cross-cut shredded paper can be added to yard waste carts or compost. Other sources indicate that shredded paper can be recycled if its bundled, so check with your waste service provider.
Here are some suggesting for re-using shredded paper: Substitute for tissue paper in gift bags or baskets, ship fragile items, line your hamster’s cage, add it to a worm composting bin, kids’ art projects, such as stuffing pillows or bean bags.
Some commercial shredders pulverize paper. Others cross-shred. Many commercial shredders transport the destroyed documents to a recycling center to be used as paper or other products. Check with individual companies per their procedures.
Quick list of documents to shred:
- Address labels from junk mail and magazines
- All Discarded Copier Copies
- ATM receipts
- Bank statements
- Birth certificate copies
- Canceled and voided checks
- Credit and charge card bills, carbon copies, summaries and receipts
- Credit reports and histories
- Credit Cards (Expired)
- Documents containing maiden name
- Documents containing names, addresses, phone numbers or e-mail addresses
- Documents relating to investments
- Documents containing passwords or PIN numbers
- Driver’s licenses or items with a driver’s license number
- Drafted Documents
- Education Records
- Employee pay stubs
- Employment records
- Expired passports and visas
- Identification cards/badges
- Legal documents
- Insurance Information
- Internal Memos
- Investment, stock and property transactions
- Items with a signature
- Luggage tags
- Medical and dental records
- Papers with a Social Security number
- Payroll Information
- Pre-approved credit card applications
- Phone Logs
- Phone Messages
- Purchase Orders
- Receipts with checking account numbers
- Report cards
- Resumes or curriculum vitae
- Tax forms
- Travel itineraries
- Used airline tickets
- Visitor Logs
Tips How to Get Shredded
I recommend you learn about nutrition and calories and macro nutrients. Download the calorie counter app My Fitness Pal and track EVERYTHING you eat there. It will be eye opening. Most people don’t have a clue what they consume.
Weight Yourself Daily
It’s important to track your bodyweight so you can make adjustments to your diet. Everything that’s measured improves.
So, each morning when you roll out of bed, take your morning piss and step on the scale.
Write down today’s day and your weight next to the date on a piece of paper. Do this every single day without fail. This is valuable data. Tape a notecard and pen to the wall by the scale to make it easy to record your weight daily.
I meal prep every week. It’s the best way to eat right. I know exactly what I’m eating and I know the exact macros for every meal.
Once you meal prep you’ll wonder how you ever lived without it.
Track Your Macros
I tracked everything I ate. I allowed myself a certain amount of calories each day and that’s how many I ate.
My calorie budget was 50% protein 30% fat and 20% carbs on average.
Cut Out Sugar
Sugar must be eliminated from your diet. It does nothing for you. (Except taste amazing, I’ll admit. I have a wicked sweet tooth.)
Cut out sugar and the pounds will immediately begin to drop.