If you’ve skipped from diet to diet and tried more workout routines than you can remember with very little results to show for your effort, then some more drastic efforts might be called for.
Now, I’ll start by saying that the 30-day shred challenge is not something you can just take a casual approach to. But if you take some of my simple tips into account to be more prepared, then you can improve your chances of success quite significantly.
So, before you accept the challenge, spend a few more minutes on this article.
The shred challenge was created by personal trainer Julian Michaels. The specific goal of this diet and exercise routine was to give people the resources to lose 20 pounds of body weight in just one month.
It’s quite a claim to make, but what I like about the entire guide is that it’s very much focused on a combination of diet and exercise. Too many people focus on one or the other, which will never give you the best possible results.
Here at MFS, we’ve gone through several months of this challenge with clients, colleagues, friends, and readers. And with the help of this guide, you’ll be able to get the same preparation that my clients get.
Things You’ll Need To Get Started
The good news is that you can actually get started with stuff you have at home. For floor exercises, you could use towels, and for some weight training, you can use bottles of water.
However, to really get the best results and take it to the next level, you should consider spending just a few dollars on the following:
And that’s it. Simply put on some comfortable clothing, and you’re ready to go.
Guidelines & Tips
Create A Delicious Meal Plan
I always spend a lot of time with my clients explaining how important their diet is. No matter how much you exercise, if you still stuff yourself full of crap food, you won’t get to your goals.
All weight loss goals are 70% diet and 30% workouts, so make sure you have a daily plan set out for what you will eat for breakfast, lunch, and dinner.
For some ideas on how to plan this out, you can use our meal plan below to make it a tasty experience.
Book 30 minutes Alone Time Each Day
The recommended exercise routines will take about 20 minutes. So why do I recommend setting aside 30 minutes? Basically, to give you some time to cool down and take some notes about the exercises you did.
Make sure you plan this with your partner so that you can have this distraction-free time.
Keep Detailed Notes
I tell all my clients to take notes of their weight and body measures, as well as their training results in some fitness log. This will help to keep you motivated, and you can actually see measurable results.
Share Your Experience
I find that clients who don’t share their experience or don’t have an accountability partner other than me will actually struggle more to stick with the plan. Simply join our social media pages, and post about your results using the #aprilshred hashtag.
April Fitness Challenge – Workout Schedule
Here’s what’s ahead of you during the 30 days. Don’t worry if this seems like a mountain to climb. You’ll actually get used to it all very quickly.
- WEEK 1
- WEEK 2
- WEEK 3
- WEEK 4
- WEEK 5
Diet Meal Plans For Women
What Foods Should You Be Avoiding?
Basically, anything that is highly processed, full of sugar, or very high in carbs. Other than that it’s all down to reducing your calories so that you have a net negative energy consumption level.Try to aim for about 1,600 calories per day as a starting point.
What Macros Are Allowed?
Basically, all macros are allowed, but you want to increase healthy fats and protein while at the same time decreasing a lot of carbs. Avoid sugar and highly processed grains that you would commonly find in cereals and a lot of bread types.
Timing Your Food Intake
One thing you want to be planning for is that you should be spreading your food intake over 5 to 6 meals and snacks, rather than the common 3 meals. By doing this, you’ll spread out your energy and nutrient intake and allow your metabolism to adapt in an optimum way for weight loss.
Some Sample Meals
You can find a lot more ideas on our 7-day meal planner here.
Does 30 Day shred really work?
Yes, the 30 day shred really works if you commit to it on a daily basis. It’s entirely possible to lose up to 20 pounds, as long as you make sure you eat healthy and don’t shy away from the workouts.
How much weight can you lose on the 30 day shred?
You can lose up to 20 pounds on the 30 day shred if you follow the guidelines exactly as intended. At a minimum, you should expect about 10 pounds of weight loss, though.
How can I shred fast?
You can shred weight fast by dedicated 20 minutes of your day to exercising, and carefully plan what and how much you eat.
How many calories does the 30 day shred burn?
The 30 day shred will burn about 170 calories for the average woman. This will depend on your height, weight, and metabolism, but it’s a good rough guide.
Can you do 30 day shred twice a day?
Yes, you can do the 30 day shred twice a day, and many women switch to this approach after they see some of the initial success.
What foods help burn belly fat?
Foods like leafy greens, broccoli, pumpkin, and carrots can help to burn away belly fat. But you can also take some natural fat burners like caffeine, green tea, and chilies.
Other related articles:
How do you do the 30 day shred?
You do the 30 day shred by following the 20-minute exercise instructions and switching to a healthy diet. If 30 days is too long, we have our very own 7-day fitness challenge.
At this stage, you have everything you need to get started with the 30-day fitness challenge.
It’s an easy concept, and as long as you put in a little bit of planning, the support of women from around the world will keep you motivated.
I highly recommend buying the eBook to get you started, and then simply join us on social media to share your experience.
And if you’re brave enough, then why not post some before and after pictures so that other women can take the same actions.
Coming up today 🙂 Stay tuned!!
It’s HERE: https://myfitstation.com/2014/05/01/may-fitness-challenge-31-day-shred/
Thank you!! I need this!
This looks like an awesome plan!
Thanks Christian 🙂