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How Do You Lose Weight With the 30-Day Shred?

by
author image Javonne Blackley
Javonne Blackley began her career as a certified fitness trainer 6 years ago in a local gym while building clientele and developing tried and proven methods to achieving optimum health. After venturing off on her own, she currently oversees the business side of Dynamic Sports & Fitness, but continues to remain hands-on with personal trainer knowledge, and trains clients that have weight loss goals or sports-specific goals.
How Do You Lose Weight With the 30-Day Shred?
Jillian Michael's 30-Day Shred is designed to help you effectively lose weight. Photo Credit Jupiterimages/Goodshoot/Getty Images

The 30-Day Shred workout was designed by celebrity fitness trainer Jillian Michaels. This weight loss DVD comprises three 20-minute circuit training workouts that are based on Jillian's 3-2-1 interval method. Each circuit alternates among three minutes of strength training, two minutes of cardio and one minute of core work to effectively burn fat and lose up to 20 pounds within 30 days. In order to lose weight with Jillian's 30-Day Shred series, you'll need to incorporate a sensible diet that allows you to consume the appropriate amount of calories and healthy foods in order to reduce body fat.

Step 1

Find a meal plan that can be customized to meet your needs, or calculate your daily caloric intake each day, based on the foods you consume and the type of exercise you participate in. Tracking your calorie consumption, expenditure and physical activity will determine how much weight you can potentially lose within the 30-day period.

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Step 2

Coordinate your workout schedule and determine which days you plan to exercise and at what time so that you stay committed to your fitness plan and reach your goals.

Step 3

Perform each workout from the 30-Day Shred once a week. Alternate between the beginner, intermediate and advanced level workouts to prevent boredom and keep your muscles guessing. Each workout should be performed on non-consecutive days to allow your muscles to recover.

Step 4

Incorporate at least two additional days of exercise -- cardio, yoga, or Pilates -- outside of the three workout days that you perform the 30-Day Shred program. According to the Centers for Disease Control, adults between the ages of 18 and 64 require 150 minutes of moderate intensity aerobic fitness every week and two to three days a week of strength training.

Step 5

Track your progress. Weigh yourself and measure your body fat and record your results prior to beginning 30-Day Shred. Always weigh yourself first thing in the morning on an empty stomach for better accuracy. You should expect to lose an average of one to two pounds a week, maybe more, depending on your behavior, according to the Mayo Clinic. Weigh and measure your body fat once a week and not every day. Record your weekly results in a journal.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media