What is the 30 Day Shred?
The 30 Day Shred is easily one of the most popular fitness programs in the blogosphere. Why? It’s cheap, simple, and only takes 20 minutes a day — and the results are pretty much guaranteed if you go through all three levels.
The workouts utilize interval training — a proven weight loss technique — where cardio and strength moves are combined for an intense, full body workout that tones and burns fat. I’ve talked to you guys about how important strength training is to losing weight, and interval training is just as important!
The program is broken up into three levels of intensity, and the first time shredder should spend about ten days on each level.
I’m a workout DVD connoisseur — I’ve tried everything from P90x to Gillad’s Total Body Sculpt — and the 30 Day Shred remains my favorite because of the simplicity of the program and the fact that it’s a tough, intense workout every time. The results are awesome and I want to share what I know about the program with you guys!
Also, if you’re looking for another 30 Day Workout Program, check out my 30 Day Youtube Workout Calendar!
7 Tips for Getting the Most Out of the 30 Day Shred:
Tip #1: Mix n’ Match. Now, some of the levels can get a bit monotonous. What I like to do is swap out a day or two in each level with a workout from one of Jillian’s other workout DVDs. For example, in week one I’ll do seven days of level one, then two days of the Kickboxing DVD, then one more day one level one before I move on to level two. In level two, I might do the same thing.
Tip #2: Eat protein after workouts. The point of the thirty day shred is to build lean muscle and lose fat, right? Well if you don’t eat protein right after a workout, you won’t get that lean look you’re going for. Here’s a list of great post-workout snacks!
Tip #3: Stretch well and do yoga. Intense aerobic exercise releases toxins and free radicals throughout your body. To combat this, do yoga and stretch well! Increased flexibility will also aid in lengthening your muscles and preventing injury. Try these dynamic stretches that I did each day before the Shred.
Tip #4: Find support. Tell others you’re doing the 30 day shred. Blog about. Find someone to do it with you. Find others to hold you accountable as well as help encourage you!
Tip #5: Take a rest day. Your body NEEDS a rest day at the end of each week. If you don’t let your body rest, it can’t rebuild, repair, and get stronger. Trust me on this one.
Tip #6: Cycle the workouts. This is a hack I learned from a personal trainer on Tumblr. Instead of doing all the levels consecutively, try cycling them. That is, do level one on day one, level two on day two, level three on day three, and start all over. Not only does this provide some variety on what muscles you’re working so you aren’t doing the same moves every day, but it also serves as a form of interval training over the 30 day period.
Tip #7: Healthy eating is key. I would recommend doing my 30 Day Clean Eating Challenge alongside the Shred. This will ensure that you see maximum results at the end of the 30 days, because weight loss is 30% exercise and 70% eating right! Don’t sabotage yourself by eating junk. You can’t out-exercise a bad diet.
Tip #8: Don’t give up. Commit to 30 days straight of working out. If you are encountering pain or think you may have injured yourself, that’s a different story. Otherwise, continue on and devote yourself to becoming healthier, and stronger.
Pros and Cons of the 30 Day Shred
- Only 20 minutes a day
- Interval training is great for fat loss
- Structured levels of increasing intensity
- Adjustable intensity is great for all fitness levels
- Jillian Michaels is an incredibly motivational person
- If you stick with the program, you will see results
- The levels do get repetitive and don’t do different days for leg/arms/back which could mean overtraining
- May be slightly intense for the beginning
- Plyometric moves may be tough for those with joint problems
You can buy the 30 Day Shred or Jillian’s other workout DVDs here:
I highly recommend the kickboxing one! It’s a good intensity and they go over all the moves if you’ve never done a cardio kickboxing workout before.
Good luck, shredders! Let me know how your thirty day adventures are going in the comments or in my Ask Box over at realityofhealthy.tumblr.com/ask