30 day shred

RachRubyD

I had to start again. I managed to get up to 6 days of the shred (with two rest days inbetween) and felt like I noticed a difference in my stomach and legs. My stomach felt less bloated and my legs defo firmer. I just felt more confident in my clothes as well. I don't know about weight loss as our scales broken.

I stayed at my friends for the a few days thursday-sunday and everyday ate out. So my diet was defo ruined for those days. Am trying to follow a high protein-low carb diet and also have the myfitnesspal app and only eating 1200 calories a day and don't eat my exercise calories back. Though am thinking of doing 60 day abs dvd as well on maybe day 15 of the shred. Am just wondering if I should include a whey protein shake ontop of my food. I always find my body aches terribly after 30 day shred and someone said that a protein shake can help your body repair quicker.

So tonight am back on the shred and sticking to it this time. I've cancelled my operation (wasn't ready to go through it was an ETS surgery) so at least I don't have to stop doing the shred now for 2 weeks. Am a size 12-14 now and hoping to be a size 8-10 by April/May probs a tall order but am only young and tend to lose weight well with exercise. I've lost a stone since before christmas and thats without exercise.

1940sGal

I got this last year. I enjoyed it but I got bored and gave up. I'm a bit miffed with myself as I did start to see results. I might start again but use it as a combo with my running and kettlebell workouts.

I did read somewhere that Jillian Michaels said you shouldn't really do it everyday (something about the production team just saying that and it making a better tagline). She recommends you do it for two days then have a rest and so on.

Either way, for me, doing it everyday gets a bit boring.

EllieJ-x

i did it last year after i had my baby, i did it weekdays and rested weekends, i noticed a huge difference but i cheated and just ate what i wanted while doing it so i want to go for it properly this time! Ive got the mu fitness pal app and when it starts getting lighter at night im going to go running hopefully twice a week
anyone got any good diet advice? I always struggle with food, especially when they put cream eggs near the tills in shops :O

Misty_Blue

RachRubyD wrote: »

and only eating 1200 calories a day and don't eat my exercise calories back.

MFP is a great tool but its 1200 a day "target" is way too low for most people (everyone puts in that they want to lose 2lbs a week when they join! ). And if you're not eating back your exercise calories in addition to that, you're crash dieting. Your body will start to hang onto fat at all costs and will burn muscle instead, which is totally counter productive for what you want to achieve. Once you start eating normally your body will start to store even more fat and you'll be stuck in a vicious circle of trying to control your weight because your metabolism is being messed up so much.


To get a healthy target for your weight loss calories, work out your TDEE using this calculator, then subtract 20% from that. Your metabolism will work more efficiently and your body will burn fat.


http://www.fitnessfrog.com/calculators/tdee-calculator.html

RachRubyD

Misty_Blue wrote: »

To get a healthy target for your weight loss calories, work out your TDEE using this calculator, then subtract 20% from that. Your metabolism will work more efficiently and your body will burn fat.


http://www.fitnessfrog.com/calculators/tdee-calculator.html

I don't get how to come up with my daily calorie allowance with the calculator. Done it on another website and it says my daily alowance should be 2246 as am active 3-5 times a week. I walk every day but I feel its not enough to really burn anymore than 200 calories. 2246 seems a lot to eat. I might up my calorie allowance to 1500 a day. To be honest am not a big eater like my portions have never been big. I just would eat rubbish before like crisps and chocolate rather than have breakfast or lunch and have like chips and pizza or pasta for tea. I had a real heavy carb diet and drank pepsi max all the time. I never ate any veg at all and barely any fruit. Now am eating lean meat with plently of egg whites and lots of green veg. Not drinking anymore pepsi max and don't have any chocolate or crisps in the house. I treated myself to a McDonald's Toffee muffin and I nearly died when it said 500 calories :O totally puts me off cakes now just not worth it. So I wouldn't say its just about losing weight but having a more healthy lifestyle. Everyone keeps commenting on how healthy I look and i've not had a spot in ages.

I started back on level 1 the shred yesterday after 5 day break and it killed me. I nearly gave up half way and my chest hurt. Today I felt ready and rearing to go and gave it my all but still felt like I might die. Think am going to have a rest tomorrow as my knee pretty sore and don't want to push it. Plus I bought some 3kg weights and omg the difference it makes. I nearly cry when you have to do the like side lunges with the weights coming up to your eye level its such a killer on the arms. However the diet and exercise must be working. I bought a pair of size 12 work pants from Asda and they defo on the skimpy size as the cheap £6 ones and they fit bit snug but fit. In november I was wearing the size 16 version. I honestly think that the 30 day shred just doing it for 6 days and starting back again has made a difference even if its just confidence wise.

I feel like I lose weight better through exercise than dieting don't know if thats possible or maybe its just that you tone up when exercising and its more noticeable losing inches than pounds.

devildog

I agree re side lunges it is an eye waterer!! There is another one in level 2 when you are in a squat and bringing the weights to eye level, omg Killer!!


Well done on the smaller size trousers, keep it up !!

paulineb_2

Your BMR only gives you a total of cals if you are at rest, that is if you were lying in bed all day, its the number of cals you need to keep you alive. You need to apply a physical activity factor and you would multiply the number you get for your BMR by 1.6 if you are moderately active and female, 1.8 if you are very active and female and 1.4 if you are inactive and female.

Plucking a number out of thin air isnt the way to go. Lots of people do it, but if you dont eat enough, you might struggle to lose weight.

If you do the calculations and you find out you arent losing weight, start reducing your number by 50 cals at a time.

1500 cals would be too low for many people without exercising, never mind having exercise added in.

paulineb_2

RachRubyD wrote: »

I don't get how to come up with my daily calorie allowance with the calculator. Done it on another website and it says my daily alowance should be 2246 as am active 3-5 times a week. I walk every day but I feel its not enough to really burn anymore than 200 calories. 2246 seems a lot to eat. I might up my calorie allowance to 1500 a day. To be honest am not a big eater like my portions have never been big. I just would eat rubbish before like crisps and chocolate rather than have breakfast or lunch and have like chips and pizza or pasta for tea. I had a real heavy carb diet and drank pepsi max all the time. I never ate any veg at all and barely any fruit. Now am eating lean meat with plently of egg whites and lots of green veg. Not drinking anymore pepsi max and don't have any chocolate or crisps in the house. I treated myself to a McDonald's Toffee muffin and I nearly died when it said 500 calories :O totally puts me off cakes now just not worth it. So I wouldn't say its just about losing weight but having a more healthy lifestyle. Everyone keeps commenting on how healthy I look and i've not had a spot in ages.

I started back on level 1 the shred yesterday after 5 day break and it killed me. I nearly gave up half way and my chest hurt. Today I felt ready and rearing to go and gave it my all but still felt like I might die. Think am going to have a rest tomorrow as my knee pretty sore and don't want to push it. Plus I bought some 3kg weights and omg the difference it makes. I nearly cry when you have to do the like side lunges with the weights coming up to your eye level its such a killer on the arms. However the diet and exercise must be working. I bought a pair of size 12 work pants from Asda and they defo on the skimpy size as the cheap £6 ones and they fit bit snug but fit. In november I was wearing the size 16 version. I honestly think that the 30 day shred just doing it for 6 days and starting back again has made a difference even if its just confidence wise.

I feel like I lose weight better through exercise than dieting don't know if thats possible or maybe its just that you tone up when exercising and its more noticeable losing inches than pounds.

You need to eat protein which you are doing but things like nuts, avocados as well. I know sometimes people get caught up in the calorie count of things and miss things like nuts out but a handful a day is fine. Its important not to cut fat out of the diet totally, good fats should be eaten. Also a couple of bits of fruit a day wont go amiss.

Peanut butter is a good source of protein as well. Also, its not just about what you eat, its about what you eat before and after exercise thats important.

Also and this applies to women in general, lifting weights is good for you, but if you are going to lift, lift heavy. Lifting weights is good for bone density. Ive only been lifting weights since last October, but Im deadlifting 55kgs now, I started on 35.

3kg weights might make your workout feel harder, but long term, its not going to do very much for you.

fairy_lights

Today I completed day 7 of level 2, and to be honest I really had to force myself to finish the workout this morning. Normally I quite enjoy it but I think after 17 days straight I've burnt out a bit. I really wanted to see the 30 days straight through but I think I'm going to need to take a rest day tomorrow and hope I get my exercise mojo back.
Does taking rest days make it less effective though? I really don't want to undo all the effort I've put in at this stage.
The extra weight I initially put on has mostly gone away now, much to my relief! I took photos of myself before starting the shred and took some new photos today, but when I compare them side by side I rally can't see any difference, which is a bit disheartening.
Those of you who have done the shred the whole way through, at what stage did you start to notice results?

Misty_Blue

You are supposed to take rest days. Jillian herself has said that she never intended it to be sold as a "30 days straight" routine. It's just that there happened to be 30 days of workouts, and the marketers though that sounded better than the 38 day shred!


When I did 30DS I did it Monday to Friday only, with weekends off. It's not during workouts that your body builds muscle, it's in recovery.


As regards results, I started to see and feel them at day 5 of level 1. The best advice I can give you is to take photos wearing a bikini / your underwear. Some of the changes will be subtle ones, that you won't appreciate so much when you're studying your body every day and looking for differences. And often the difference will be much more in inches than the scales suggest. If you have something tangible to compare, you really will see the difference!