The 30 Day Shred Challenge is a popular workout plan crafted by the well-known American celebrity trainer Jillian Michaels. As the name suggests, the 30 Days Shred Challenge requires you to exercise consistently for 30 days with a close eye on the diet.
This 30-day shred plan incorporates intense exercises that lasting 20 minutes each, with the goal of losing up to 20 pounds (9 kilograms) each month. The diet plan has become so popular now that several e-commerce companies and gyms offer their own versions of 30 Day Shred exercises.
All you need to start the 30-Day workout plan are two 3 or 5 pounds (1.5- or 2.5-kg) weights, depending on your fitness and strength. The workout is split into 3 levels, each level lasting for 10 days using different weights. To advance through the levels, you need to complete three 20-minute body exercises.
Why Is It Better Than Other Programs?
The Thirty-Day Shred Challenge is designed in such a way to help you shed as much as 20 pounds (9 KG) in just a month.
Calorie consumption and physical exercise are the two primary contributors to weight reduction. The 30-day shred plan focuses on reducing the overall caloric intake while burning more energy daily. And as the body adapts to the training, the intensity goes up every 10 days.
Those who begin the program with higher body fat will most likely experience more weight reduction than those who start with less body fat. After 30 days of dedicated training, you will be rewarded with a lean fit body that will definitely give you a confidence boost.
A 150-pound (68-kg) individual with a moderate fitness level can burn up to 200–300 calories with each exercise on the 30 Day Shred plan. One other good part of this fitness plan is that the workout is well-rounded, including both cardio and strength training.
Advantages of The 30-Day Shred Plan
While the 30 Day Shred is primarily designed to help you lose weight, regular exercise may also have other advantages.
Can Help You Develop Muscle And Age Gracefully
Increase your muscle mass through resistance exercise, such as the 30 Day Shred’s strength section. Adding muscle has been linked to an increase in metabolism, a reduction in injury risk, and a reduction in the rate of muscle loss as people age.
Another advantage related to resistance exercise is increased bone density and better blood sugar and blood pressure management when done at bedtime. As a result, sticking to a regimen like the 30 Day Shred may help you age well.
Enhanced Cardiovascular Well-Being
The 30 Day Shred’s cardio and aerobic workouts may be beneficial for heart health. This is due to the fact that aerobic activity reduces bad cholesterol and blood pressure while simultaneously encouraging a healthy weight.
In short, you will lose weight, gain some new muscles and improve your cardiovascular system, that is, your heart. The 30 Day Shred may assist you in achieving these fitness goals and improving your general well-being.
The Diet Plan for the 30-Day Shred routine mainly consists of low-fat foods, but there are not many restrictions. You just have to stay away from processed sugar and fat; more accurately, limit yourself to small portions. You can check out more details about the diet from the actual 30-Day Shred Challenge video or a through a trainer. But just to get an idea take a look at the diet plan below.
● Breakfast – Oats, banana, and berries
● Lunch- Chickpea salad with vegetables and herbs.
● Dinner- Asparagus and green beans with grilled skinless chicken breast
● Snacks- A cup of cinnamon-flavored natural yogurt with sliced almonds.
How To Prepare For The 30-Day Shred Challenge
The good news is that you can really get started with items you already have in your house. When doing floor exercises, towels may be used as props, and when performing weight training, bottles of water can be used as weights.
Although it is not necessary to invest a lot of money, you should consider doing so in order to get the greatest results possible and push your business to the next level.
● Resistance bands for resistance training.
● A set of four or five dumbbells
● Mat for exercise or yoga
● Comfortable clothing
Create A Manageable Schedule
Make a delicious meal plan and try to avoid processed food as much as you can. It doesn’t matter how much exercise you do; if you continue to gorge yourself on junk food, you will never reach your fitness objectives.
Remember that 70% of your weight loss actually comes from the food you eat and 30% from exercise, so make sure you have a weekly plan in place that includes what you will eat for breakfast, lunch, and supper.
Schedule 30 Minutes Of Alone Time Each And Every Day
Exercise regimens that are suggested will take about 20 minutes. But it’s better to set aside a good 30 minutes for each section. The goal is to allow you some time to warm up, listen to some tunes and get into the mindset for training.
Keep Extensive Records
Keep track of your weight and body measurements; click a few photos daily so you can see the change at the end of each week. Seeing tangible results can help you stay focused and encourage you to keep going.
Pay Attention To Your Health
When recording your progress, make sure to write down the details about your mood, emotions, and any pain. It will come in handy when looking back or during visits to the hospital. And if you are not an active person at all, start slow, let the body adjust, or you will most definitely throw up. And most importantly, do not push yourself if you are injured.
The 30-Day Shred regimen is good for people looking for a short-term weight loss plan. It is not meant to be used as a regular exercising routine all year round unless you make adjustments to the diet.
Keep in mind to achieve these impressive results, you need to pay attention to the 30-Day Shred diet as well as the exercises involved. You will still improve your overall fitness, stamina, and muscle gain through just the exercises, but the weight reduction mainly depends on the diet.
The results of the 30-Day Shred Challenge will not be the same for everyone, and the intense exercises may be too much for some to follow through with. So visit a doctor first, make sure you have no existing conditions that can result in injuries down the line.