But if that seems daunting, do at least two weekdays and one weekend day.
28 day shred workout plan full#
I recommend recording everything you eat for one full week. To get the best estimate of where you should start for calories, you need to take an honest look at your current diet. How do you figure out how many calories to start your diet with? Step 1: Analyze Your Diet This way, you have ample room to keep lowering calories as your metabolic rate drops and fat loss hits a plateau. You want to start a diet for fat loss by eating as many calories as you can while still losing weight. To prevent a massive slowing of your metabolic rate, you need to gradually reduce your calorie intake little by little.Įxercise will help keep your metabolic rate higher, but it can't prevent the gradual lowering of it as you drop calories. The more you reduce your caloric intake, the bigger the drop in your metabolic rate and the quicker this will happen. Your body prefers not to be lean, since body fat is stored energy that it can use when food is scarce. The reason for this is to conserve energy stores, namely your body fat. When you diet, your body responds by going into "starvation mode." This means your body slows down your metabolic rate, the number of calories you burn just sitting around. Yes, this can result in very rapid fat loss at the beginning, but after a few months, when fat loss stops and hits a plateau, there's little wiggle room to remove more calories and continue losing body fat. The worst thing you can do is immediately jump down to a very low amount of calories and carbohydrates.įor example, many people ask me if going on a Keto diet, where almost all carbs are removed from the diet, is a smart plan. The reason for this is, fat loss is a continual process and your diet must change gradually over time. This article breaks down the nutrition information to maximize fat loss into steps.
28 day shred workout plan how to#
This is what this article will teach you: How to figure out where to start on a fat-loss diet and how to progress based on your body's response. But that's why you're a member of my site you want to learn more and figure out how to apply the information to your own body for better results. Since I can't be there to monitor your progress, it will require a bit more work from you than just following the plan meal by meal.
Your Best DietĪ better diet is one that considers what you're currently eating and how your body responds throughout the diet and adjusts accordingly. It just may not be the ideal diet for you. This is a very effective strategy for continuing to drop body fat without hitting a plateau - for most people, that is. In the second week of the diet, you drop carbs down to 1 gram per pound of body weight, and then in weeks 4-6, you drop carbs again, down to 0.5 grams per pound. However, if your diet is already low-carb, then starting off at 1.5 grams of carbs may be too high for you. This is designed to help your body get used to the intense training and to keep your metabolic rate up before you start dropping carbs and calories. In that meal plan, you start with carbs at 1.5 grams per pound of body weight for one week. To Shred or Not to Shred?Īs effective as Shortcut To Shred is, it may not be the best way for you to lose body fat while maintaining or building muscle.
So I create diets that I feel will be effective for most people. Many people don't even understand the difference between protein and carbs and just want to be told what to do. The thing is, when I create a program that's meant to be helpful for millions of people, it needs to be easy to follow. Yet I have to admit the 1-2-3 Lean and Shortcut To Shred diets aren't ideal for everyone because every body responds differently to diets. You may very well be one of the millions who actually witnessed those benefits on your own body.
Consider my very popular "Shortcut To Shred" diet as well as "1-2-3 Lean." Millions of people have gotten lean with this training, diet and supplement plan. If you've followed any of my training and diet programs to maximize fat loss, you know that they work very well. They're still critical, even as your goal shifts to fat loss. Study the 9 rules I break down in that article. So your first goal is to make sure you have your diet and supplement plan in place to maximize muscle growth. When we talk about dropping body fat, we still want to maintain, if not build, lean muscle mass and strength. Before going any further, I suggest you first read " Jim's Muscle-Building Nutrition Rules."
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