Discover the 5-S Plan for living the shred lifestyle. ![]() While diet and exercise will get you 90 percent of the way there, your daily habits-from sitting too much to sleeping too little-can easily undermine even the most rigorous of fitness and nutrition plans. Discover how easy it is to eat like a king, and still look like a knight. These recipes are tongue-dazzling enough to make for a date-yet still fit into the strict guidelines of the SHRED program. The SHRED meal plan is Spartan, but you don’t have to eat like a monk to look like a god. These workouts will test your fitness, push you forward, and help map your progress to a whole new plane. You’ll look great, and you’ll feel great. ![]() Part 4 ChallengeĪfter your 21 days of SHRED, you’ll be leaner and stronger than you’ve ever imagined. Say hello to your muscle-building, fat-burning supplements: Whey protein isolate, branched-chain amino acids (BCAAs), beta-alanine, and caffeine. Part 2 TrainĪlternating days of hardcore cardio and intense resistance training will leave you lean and ripped at the end of the three weeks. That means that a conscious balance of protein, carbs, fat, fiber-rather than a wholesale carbohydrate fast-is the best bet. Mike Simone, Online Director, Men’s FitnessĮvery day for the next three weeks you’ll be either training or recovering from training. But if you’re willing to do what it takes, you’ll make it happen. You don’t need to start with an ideal body-I didn’t. The blueprint to the plan is something that I’ve been doing for years because it works for me, and for scores of men who’ve tried it since. The 21-Day Shred includes a comprehensive three-week nutrition program designed for maximum fat loss and minimum muscle waste, leaving you with a shredded body in less than a month. While those 75 minutes in the gym are important to your success, the time you spend outside of the gym is vital too. One other word about this routine: It is designed to elicit muscle hypertrophy, not necessarily strength, although increased strength is a natural by-product of any kind of resistance training. (And remember, you’re doing it for only 21 days!) ![]() You’ll just need to adjust the weights used. Don’t worry-this program packs maximum volume into minimum time for a workout that is as efficient as it is productive, and you can adjust the timing of it by slowing down or speeding up the pace. I understand a lot of guys find it hard to carve out 75 minutes for training, while others can manage 90 minutes or more. Most of the rest periods, in fact, are active, which means about 95% of the 75 minutes you’ll spend in the gym each day will have you in motion. This is a hardcore plan for hardcore results.įor the next three weeks, you’ll be moving a lot and resting little. If you’ve got long-term goals, consider rotating this routine with your regular workout every four weeks to give your body a chance to recuperate from this program. This is not the type of routine you’ll want to follow for more than three consecutive weeks. Let’s get one thing straight: This 21-day journey is intense you’re going to shred down body fat quickly. That’s what I’m about to share with you in The 21-Day Shred. Then, when I joined the team of star writers, researchers, and fitness professionals at Men’s Fitness and Muscle & Fitness, I learned that with a little tweaking, the plan that worked for my less than ideal body could actually work for any man. It was my dad who convinced me to look into scientific research for answers in training my non-ideal body, and it was in those countless hours of reading, researching, and the practical application of training and dieting strategies that I found the answer to building my physique. I’ve been in the fitness industry for years, both as an editor for Men’s Fitness and as an athlete, but growing up I was told that I didn’t have the build for a shredded body.Ĭhances are, you may have heard, or at least felt, the same thing. ![]() INTRODUCTION Some guys are just built to look ripped.
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