Shred diet pdf

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Super Shred diet book by Ian K Smith MD The Shred Diet Cookbook by thanks for answering, donnot you know any link for the free pdf of. WARNING: THE TRAINING AND NUTRITION PROGRAMS. DESCRIBED HERE ARE NOT INTENDED TO BE USED AS. SUBSTITUTES FOR ANY EXERCISE. [FREE PDF] Super Shred: The Big Results Diet: 4 Weeks 20 Pounds. Visit. Super Shred Diet, 20 Pounds, Diet Tips, Diet Recipes, Diet Plans, Pdf, Free Food.

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I'm already crafting a workout and diet plan to get shredded, and enjoying every second in the Get Shredded community, the average fat loss was 3 percent. We present to you the 30 day Shred diet, which is sure to bring back your lost youth! Would you like to know more?. Fast & Furious: 21 Day Shredding Workout Cycle And Diet. AddThis Sharing Ian Coleman. Workout PDF download pdf let's get moving. Shredded body.

While Michaels is not very particular about what you can and cannot eat, she tells the users to stick to the basics. MEAL 1. It is clearly not for those who have huge amounts of body fat. Meal 3 7: You will love your new lifestyle and will look forward to week 3. Adjust the meal timing to match your waking time — look at the time you wake up e.

She has released six fitness books and nine fitness DVDs. She also runs a health website that gets approximately 1. A role model for those who want to get rid of their bloated bellies, Michaels is a successful entrepreneur, an efficient reality show trainer, a popular talk show host, a NESTA, AFAA, AFPA and Kettlebell Concepts certified professional, a bestselling fitness author, and a great motivator.

With so many feathers in her cap, this Daytime Emmy-nominated fitness expert cum wellness coach is considered a complete brand in herself. The initial days of her years in the fitness industry were not so smooth for Michaels. Hard work, true dedication, and strong determination helped her immensely in reaching her goals and made her dream come true. It is her personal journey towards fitness and wellness that inspires millions of people. She is now one of the most inspiring personal trainers in America.

The Day Shred program, according to Michaels, will help you lose 20 pounds within a month. There are three levels in the program. Each level is harder than the previous one.

You have to complete each level within 10 days and then move on to the next. The DVD also comes with a cool-down and warm-up session for each of the levels. Michaels believes that stocking up on carbohydrates through a proper breakfast is essential for kick-starting a whole new day and retaining energy for long.

She gets calories of her entire calorie intake through these yummy bars.

Pdf shred diet

It helps her a lot in shedding excess belly fat and getting a washboard ab. Follow this and you will lose water weight and fat to get a slim and chiseled body. Before you start this diet, click pictures of your body from different angles for future reference.

By the end of week 1, you would have lost a lot of water weight.

'Super Shred Diet': Week 1 Menu, Grocery List and Bonus Recipes

This, in turn, will make you appear slimmer and you will be motivated and focused towards your weight loss goal. Your body will start mobilizing the fat. You will love your new lifestyle and will look forward to week 3. By the end of week 3, you would have lost much of the water weight and also fat. Your body will appear slender and toned. Moreover, you will start feeling confident about yourself. So, you will be more excited about week 4.

Click pictures of your body from different angles and compare them with the ones you took before starting this diet.

Diet pdf shred

Moreover, look in the mirror, look closer — you will see a confident, active, and badass woman who can achieve anything that she sets her mind to.

Michaels believes in making use of every single muscle in the human body to shed the excess flab and attain a toned body. The workouts are tough, but you will not need any heavy investment or equipment as such. Take some weights, spend 20 minutes to perform the moves and be consistent about it to get the desired results.

Diet pdf shred

You also need to wear comfortable attire and shoes. While a lot of women and men from various age groups have benefited from this weight loss plan, it may not be ideal for everyone. You should get your fitness status and health conditions checked by a doctor to be clear about your suitability for this rigorous workout plan.

Not everyone loses 20 pounds of weight in a month after trying this plan, but losing up to 15 pounds is a common experience. You can very well buy the DVD and try the moves at home, but careful planning is required if you want to get maximum results from this program. Hereare a number of handy tips that you can utilize to succeed in this regard:. Before you begin the program, take a tape and measure your waist, chest, hips, and thighs.

You may write down the found measurements. These can be compared with the changes you find after completion of the program one month later. That way you can understand how well you have fared. Diligence and consistency are absolutely required when you want to shed pounds while adhering to this plan.

Based on your daily schedule, you will need to schedule some time every day for exercising. It will require less than an hour. It can be done either at night or morning or any other time suited for you.

However, it is required that once you start working out at a particular time of the day, you stick to it. Any weight loss program requires the followers to stick to a healthy diet. While Michaels is not very particular about what you can and cannot eat, she tells the users to stick to the basics.

First of all, you should throw away that fat-laden processed and fast food from your kitchen cabinets and fridge. She points out what type of foods you can and cannot eat in the DVD. A lot of people who buy the DVD and try the moves fail because they do not keep enough time to watch and develop the moves in advance.

Before you start any of the three levels included in the DVD, watch them several times and practice the moves. This will save you time and reduce the risk of getting injury. Eventually, you will be able to complete each level properly. At the beginning of the Day Shred program, Michaels tells you to perform dynamic stretching. It helps in opening up your muscles. However, doing this just before the sessions may lead to sore muscles, and you will find it hard to carry on.

You might also like: KETOGENIC DIET PDF

Our last meal will be at 6: It seems a long stretch of time to not be able to eat or drink anything except water. Thank you! Using these guidelines, create a meal and snack schedule which works for you.

Smith says that your last meal should be at least 90 minutes before you go to bed. The Shred diet sounds fascinating. I have 10 pounds Id like to lose however, I am a bit intimidated by the eating schedule. I need a plan that is easy to follow and works. I am also curious as to what life after the Shred Diet will look like. Does the book explain how to maintain weight loss? Smith says that after you finish the 4-week Super Shred plan, if you want to continue to lose weight you should move to the 6-week Shred plan.

In the Shred plan, you can stay on the diet for more than six weeks, but each six weeks is considered to be a cycle. Once you have completed an initial six-week cycle, if you still have more weight to lose, the program is designed for you to cycle it again.

After the first cycle, you can reorder the weeks of a new cycle in any way that works best for you. After that, for maintenance, he says that once a month you should choose a Shred week and stick to that week vigilantly. After six months of maintaining your weight loss, you can move this to once every two months. Any suggestions??? Make appropriate substitutions, but be mindful of calorie counts. In jamaica, saw the programme on the Doctors, would love to loose the lower tummy fat, tried everything including exercise and diet, pleas e help.

Is this Super Shred diet safe for a healthy, overweight 70 something year-old ——————-. Have a look at the foods and quantities listed to see whether you feel comfortable with them. I am not a fan of salad but love cooked veggies. Can I sub veggies for some of the salads and still expect good results? There are a number of diets that suggest you eat salad or raw veggies, or a mixture of raw and cooked veggies, for faster weight loss and better health.

I love the science behind the Shred Diet book but because of severe back and leg problems I cannot exercise except for physiotherapy water gym. Will I still lose weight? Would I need to alter my calorie intake?

Sorry to hear about your back and leg problems. Hello, I am interested in the super shred diet plan as i need to lose exactly 20 pounds: Also if i need to sustain the weight, after i reached my desired number, how does it work?

Thanks Angela. The book has recipes for snacks, smoothies, and soups. For the rest of the meals, it gives you guidelines on what to eat for every single meal and snack. There are also workout plans for every day of the diet listed in the book. Smith says you should switch to the Shred diet , which is a 6-week diet cycle.

Super SHRED by Ian K Smith MD (2013): Food list

After you reach your desired number, for maintenance, once a month you should choose a SHRED week and stick to that week vigilantly. I am almost done with week 4 of my super shred diet, note the following: Also in snack section sometimes same snack is repeated — for soups and smoothies: Have you put on muscle, from working out with a personal trainer?

Which ones did you have mostly? The book lists sweet potatoes and corn as okay to eat, but the calories can add up for them. For cup measurements, probably best to use a fluid cup measurement like a pyrex measuring jug for fluid measurements and a dry cup measurement like measuring cups for dry measurements.

Potato is mentioned 45 times in the book, and half of those mentions are for soup with no potato! But yes, there are a few recipes in the book that contain potatoes. I think that for the soups he just wants you to have more fiber, rather than a heavy potato-based or cream-based soup.

Probably better to leave it until later, and cut back on processed foods in the meantime. Hi, I am getting my list together for the first week of the Super Shred diet and I have one questions. When a snack refers to 8 olives, what kind of olives does it refer to? Are black olives ok?? I am a successful Shredder as well as shredder for life. If you want more information and all details always check out http: Ian himself will respond to your emails. I am only at the end of Week 1 Day 2…..

I am very concerned…. I am 5 foot 3 inches tall and I need to loose exactly 20 pounds for now. I feel full the whole day and extremely stuffed right now after Meal 4. At this rate, I will gain weight very quickly. Also, I am never hungry for the snacks so quickly after breakfast — I feel like my stomach is being stretched out a lot.


I realize that next week I will be eating a lot less, but not before I gain 5 pounds this week…. Do you have any advice? Hmm… Dr. Smith talks about this being a negative energy balance diet, eating fewer calories than you burn. I am in my 3rd week of the the shred diet and I have lost 20 lbs.

Of course I worked out 3 to 4 days a week. In this final week I am pushing for 5 more pounds. I am not a big fan of fruit…the textures bother me. What can be substituted or is it okay to eat apples each time a fruit is called for? Different fruits have different textures — you could try to experiment a little. You could have an apple every time, but it may benefit you to have some more variety. I work nights and go to work at 11pm Any suggestions on how to start this super shred?

So, if you wake up at 9pm, in week 1 have your first meal at 10pm and snack 1 at Would you be able to prepare the meals for a day night in advance, to make it easier and faster to eat regularly? Especially the blueberry or fig. Its even better with blue-cheese, but kick out the cheese for this diet. Most of the time you can choose between a a protein shake and a fruit smoothie or soup or some another alternative.

Some ideas: If you eat eggs, you could have egg whites or a mixture of whites and yolks.

Pdf shred diet

I have a workout question: I like to do my cardio and weight lifting in the morning btwn am, but according to the diet I am supposed to eat my first meal at 7: Eating, then doing cardio makes me feel sick. For those of you that workout in the mornings, how do you juggle the eating?

Smith asks you to eat 1 hour after waking. Can you do your workout straight after waking up and then eat? Wow, what a pain. Way to much planning, calculating and time re-arrangeing.

My numbers, BP, Cholesterol, Triglycerides, etc. When I told my doctor how I did it, he adopted the diet, after considerable research , and now has reaped similar results. On week two, i had my period and was not able to workout. Only saw weight loss of one pound. Do you suggest i repeat this week before moving on? Yeah, that usually throws things off.

However, Dr Smith says that in week 2 you might not lose as much weight as you did during the first week, but you will keep losing… and one pound is better than nothing. Im going to a hard time with this but want to give it a try, I am up between 4 and am M-F and so that means I would eat my last meal at like pm which is super early. Adjust the meal timing to match your waking time — look at the time you wake up e. I do not eat processed foods; like pasta, bread, white flour any products , oatmeal, cereal…would I still be able to do this diet?

Just started the Shred diet this week… Really like it so far. One question: Iced tea and green tea and coffee are listed, but wondered if basic black hot tea is allowed as well. Can I switch the menu for that day with another day in the same week which offers a turkey sandwich for meal 2? I want to start this diet seems encouraging to me plz guide me how much i will lose approximately in 4 weeks i am 90 kg right now.

How do you differentiate between small, medium, and large salads? There is nothing to state how much goes into each. And the timing of snack 3 seems to change from day 1 to day When should snack 3 be consumed?

A small salad contains 2 cups of greens, plus whatever else you put in the salad p. A medium salad contains 3 cups of greens p. A large salad contains 4 cups of greens p. On Feb 22, , I will begin my journey with the Shred diet. My waist line is 46 inches and my blood sugar court is way off the chart.

'Super Shred Diet': Week 1 Menu, Grocery List and Bonus Recipes

What is a good website to capture my progress. There are lots of website and apps out there — does anyone have any favorites or suggestions? I am starting Super Shred today but can eat meal 3 at the meal 2 time and vice versa?

I work, so it would much easier for me to eat a salad currently meal 3 during my lunch hour and a cup of soup currently meal 2 around 4: Thanks, I am assuming the sequence is an important part of the program … just need some clarification.

The page for the regular Shred diet is http: Would you mind re-posting the question there? I wold like to know the calories of the salads: Small 1 cup, Large 3cups and Large 4 cups.

Although I have to be careful not to let it go too low. I had to reduce the amount of Insulin. Every one with My kind of diabetes should try this diet. Thank you so much. I had lost 10 lb. I am on week 2 of Shred and was thinking about starting Super Shred after this cycle. I know in the Shred book you are encouraged to continue using Shred if you need to lose more weight. Does Dr. Smith also encourage you to repeat the Super Shred cycle for more weight loss?

I also get very overwhelmed but I got a hard back journal with lined paper and I wrote down what I would eat for meals, I would specify the calories of the snacks for that specific time and then allow myself to fill that later. I then made a grocery list after I had planned out the week.

When I got home I cooked all my food and prepped everything for the next week. It is hard to get into at first but it is so worth it to just have everything already done and it makes it alot harder to cheat on it. I get up a 3am in order to be at work at 5am.

I get my first break at 8am and lunch at 11am. What should be my meal schedule? Can you eat before you get to work, say at 4am, then 8am 4 hours later , then 11am 3 hours later? Next post: Previous post: Paleo diet popular, clean labels, fewer calories — news to January 19, From Amazon.

This site rocks the Classic Responsive Skin for Thesis. Food list by Penny Hammond on January 19, Reply Link. Penny Hammond January 26, , 1: Jean Rhodes June 19, , 8: Margot January 27, , 1: Total prep time: Becky February 22, , 4: Where can I buy the workout video for this?

Penny Hammond February 23, , 8: Can you use sugar substitutes on the super shred diet? Penny Hammond March 2, , Audrey Peasley March 4, , 4: Penny Hammond March 5, , 8: Alicia March 5, , Amanda Brooks July 11, , 3: Did you complete this plan?

Are you still following this plan? Very interested to learn more! Jennifer March 5, , 2: Penny Hammond March 5, , 2: Chrissy March 30, , 3: According to the book, snacks are encouraged but completely optional. Penny Hammond April 6, , 1: Charity March 7, , 9: Penny Hammond March 7, , 7: Karen March 8, , Penny Hammond March 9, , 3: Liz March 24, , 2: Hi Karen, I am also petite, and trying this diet. Hope this helps, good luck! Penny Hammond March 11, , 5: Penny Hammond March 17, , 7: Marlene January 10, , 1: Penny Hammond January 10, , 2: Good luck getting back on track.

Elle August 21, , 5: Sharon K March 16, , 6: Penny Hammond March 17, , 8: Kelly July 11, , Penny Hammond August 18, , 8: Dee March 18, , Penny Hammond March 19, , 7: Penny Hammond March 23, , 2: Sharon March 20, , 5: I hope you don not mind asking , I have so many questions excuse my bad language , it is not my native.

Penny Hammond March 26, , 9: Penny Hammond May 29, , 6: Heather March 27, , 9: Can you have a protein shake for your calorie snack as long as it is under calories??? Penny Hammond April 2, , 7: Selina April 3, , 3: Penny Hammond April 6, , 3: Lattice April 9, , 9: Barbara McPherson April 9, , 7: Thanks Barb.

Penny Hammond April 10, , Kim April 14, , 1: Penny Hammond April 14, , 8: Rachel April 28, , 8: Penny Hammond April 29, , 8: Kelly April 28, , Penny Hammond April 28, , 2: Nikki May 6, , Penny Hammond May 8, , 7: Lisa Maner May 18, , 8: Penny Hammond May 18, , 1: Carrie May 24, , 1: Penny Hammond May 25, , 2: WS May 31, , Penny Hammond June 1, , 1: Penny Hammond June 8, , 1: Barb June 5, , 7: Laura June 8, , 8: Penny Hammond June 10, , 5: Carrie June 11, , Penny Hammond June 12, , 1: