All of us get up and go to sleep at different times, so you have to set your schedule accordingly. Erratic hormone levels can cause weight gain, so the meal spacing structured in this program seeks to avoid hormone spikes as much as possible. Timing is essential, as it distributes your calories in a way that keeps your fat- burning metabolism maximized and keeps your insulin hormone levels as stable as possible. The table below shows a sample schedule for timing your meals and snacks.
Not being honest about it only affects you and your results, so you are cheating no one but yourself and the results you will achieve by the end of the week. But at this point you will know if you had a major slip or just a minor slip. No one is perfect and you're not expected to be. Minor slips, such as having one extra small snack or eating your meal 30 minutes later than scheduled, do not necessitate your starting over. If you slip on any of days 5 to 7, just go back one day and do it again. If you slip when you are less than halfway through the week (days 1 to 3), go back to the beginning of the week. Each day you overeat, skip more than one meal, or eat food that's not on the daily menu is considered a slip, and it takes you backward, away from your goal. Each day you stick to the program is one day you get closer to your goal. Because time is limited, you really need to hit the ground running. The more work you put in, the better the results you will get out. You are asking a lot of your body as far as achieving great results in a short period of time, so you have to give this your best. You will build upon this week, and it's important to create your good habits now so they will carry you through the rest of the program.
This is why it is called your Foundation week. The first week is critical, as it sets up your chances for success for the remaining three weeks. This is going to be an exciting journey, but before you go any further, you must agree that during the next four weeks you will absolutely give your best effort to stick to the plan, minimize excuses, and keep pushing yourself even when you're discouraged or things seem difficult. Finally, eat a solid diet and get at least 8 hours of sleep every night.Welcome to your first week of SUPER SHRED.
#30 day shred week 1 free#
(Feel free to do your optional cardio workout on your “off days.”) Go as heavy as you can for each exercise while maintaining great technique and matching the rest period. Get at least 24 hours of rest in between strength workouts. How It Worksįollow this program for the next four weeks to see the maximal effect. This is how you get ready for summer, guys. Finally, we’ll throw in a cardio day engineered to spike your metabolism and shed that last layer of fat. Then, you’ll perform a ton of volume under strict rest periods to stimulate more growth hormone and testosterone production for better results. We blend all the best strength exercises with intense set and rep protocols to help you add muscle while melting the fat. But if you still have some extra fat to lose, you’ll need to crank up the intensity to boost your results without having to spend a ton of time in the gym. Now is the time to put the finishing touches on your body before you hit the beach, go on vacation, or just start wearing more T-shirts and shorts.
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