Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (9 page)

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 2, DAY 5 SUPER SHREDDER DAY

YOU MUST BELIEVE!
YOU MUST FOCUS!
YOU MUST SUPER SHRED!!

MEAL 1

• Choose one of the following. Make sure it’s 200 calories or less; no sugar added.

1 fruit smoothie

1 protein shake

BEVERAGES

•
Optional:
unlimited plain water

•
Optional:
1 cup of coffee or 1 cup of tea (1 packet of sugar, 1 tablespoon of milk or half-and-half)

SNACK 1

• 1 SHRED BAR
or
2 scoops of sorbet
or
9 chocolate-covered almonds
or
any other item 150 calories or less

MEAL 2

•
Must:
1 cup of plain water before your meal

• 1½ cups of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

MEAL 3

•
Must:
1 cup of plain water before your meal

• 1½ cups of soup. Try to choose a soup different from the one you had in meal 2. Try to avoid soups made with heavy cream. Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

SNACK 2

• 1 SHRED POP popcorn
or
11 blue-corn tortilla chips
or
½ whole-wheat English muffin topped with 1 teaspoon of fruit butter
or
any other item 100 calories or less

Exercise

•
Amount of exercise today:
minimum 40 minutes. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady-state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high-intensity interval training. If necessary, you can always break up your workout into two different sessions.

•
Option 1:
Do the
SHRED 27 Burn
workout DVD.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 40 minutes of exercise.

Walking/running outside or on treadmill

Jogging outside

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 2, DAY 6

YOU MUST BELIEVE!
YOU MUST FOCUS!
YOU MUST SUPER SHRED!!

MEAL 1

• 1 piece of fruit or ½ cup of berries.

• Choose one of the following:

1 cup of sugar-free cereal with low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

1 cup of oatmeal

1 cup of grits

1 six-ounce container of low-fat or fat-free yogurt; add fresh fruit

BEVERAGES

•
Optional:
unlimited plain water

•
Optional:
1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half-and-half) or 1 cup of tea or 1 cup of fresh juice (not from concentrate)

SNACK 1

• 1 SHRED BAR
or
1 cup of grapes with 10 almonds
or
½ cup of frozen banana slices
or
any other item 150 calories or less.

MEAL 2

• 1 small green garden salad (2 cups of greens). You may include a couple of olives, shredded carrots, a couple of small slices of tomato. Only 1 tablespoon of fat-free dressing, no bacon bits, no croutons.

• Choose one of the following:

4-ounce hamburger (use the leanest cut of meat—ground sirloin) on a bun with a slice of tomato, lettuce, cheese, and ½ teaspoon of ketchup optional

4-ounce veggie burger on a bun with a slice of tomato, lettuce, cheese, and ½ teaspoon of ketchup optional

4-ounce turkey burger on a bun with a slice of tomato, lettuce, cheese, and ½ teaspoon of ketchup optional

1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

MEAL 3

• 2 servings of vegetables

• Choose one of the following:

5-ounce piece of chicken (no skin, baked or grilled, not fried)

5-ounce piece of turkey (no skin, not fried)

5-ounce piece of ham

5-ounce turkey burger

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

SNACK 2

• 1 SHRED POP popcorn
or
1 raw large carrot
or
25 oil-roasted peanuts
or
any other item 100 calories or less

Exercise

•
Amount of exercise today:
minimum 40 minutes. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady-state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high-intensity interval training.

•
Option 1:
Do the
SHRED 27 Burn
workout DVD.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 40 minutes of exercise.

Walking/running outside or on treadmill

Jogging outside

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 2, DAY 7

YOU MUST BELIEVE!
YOU MUST FOCUS!
YOU MUST SUPER SHRED!!

MEAL 1

• 1 piece of fruit or ½ cup of berries

• Choose one of the following. Your choice must be 200 calories or less; no sugar added.

1 fruit smoothie

1 protein shake

BEVERAGES

•
Optional:
unlimited plain water

•
Optional:
1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half-and-half) or 1 cup of tea or 1 cup of fresh juice (not from concentrate)

SNACK 1

• 1 SHRED BAR
or
1 can of tuna, drained and seasoned to taste,
or
25 frozen red seedless grapes
or
any other item 150 calories or less

MEAL 2

• Choose one of the following:

1 turkey sandwich or 1 chicken sandwich (1 ounce of sliced turkey or chicken meat) on 100 percent whole-grain or whole-wheat bread with a teaspoon of mustard or mayo, a slice of tomato, lettuce, and 1 slice of cheese

1 large green garden salad (3 cups of greens) with 2½ ounces of sliced chicken. You may include a few olives, shredded carrots, and ½ sliced tomato or 5 grape tomatoes. Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons.

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

MEAL 3

• 1 serving of vegetables

• Choose one of the following:

1 cup of pasta with marinara sauce (no cream sauce)

5-ounce piece of fish (baked or grilled, not fried)

5-ounce piece of chicken (no skin, baked or grilled, not fried)

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

SNACK 2

• 1 SHRED POP popcorn
or
1 cup of low-fat salsa with 10 tortilla chips
or
1 low-fat mozzarella cheese stick with small sliced apple
or
any other item 100 calories or less

Exercise

• Rest Day! This is a rest day, especially if you are aching and your muscles need recovery. But if you feel up to it and you decide to do some exercise on your own, that is completely allowed. Thirty minutes of cardio training will always serve you well, so feel free to get in some extra work. Each exercise session will move you closer to your goal!

[CHAPTER 5]

Week 3: Shape

Congrats on making it to the third leg of our four-week journey! Making it this far is a testament to your drive and determination. You have asked a lot of your body and mind and they are delivering. Now that we’re halfway through the program, it’s time to shape our bodies. This week you will push yourself harder than ever. You must have complete dedication, focus, and a sense of humor this week. This is meant to be a tough week, but it’s only seven days. You can do almost
anything
for seven days. Remind yourself every morning when you get up and every night when you go to sleep that this is something you
can
and
must
and
will
do. Mental toughness has never been more important than it is this week.

So far, you have lost a considerable amount of weight in a short period of time. That means you have mobilized a lot of those plump fat cells and burned the energy they had been storing, causing them to shrink. Now we want to start shaping the body. Your arms, legs, and midsection can begin to take on the form that you desire. Are you going to have a six-pack overnight? No. But you will likely be down at least one clothing size and in some cases maybe even two sizes, as your pants and tops should now be fitting more loosely. Your body is responding to your hard work and the payoff at the end of this week will be quite visible. You might see it in your jawline, your neck, or your inner thighs. You and others
will
notice a difference. Remember: all of this starts—and continues—with hard work.

Your meal plan this week will be drastically different from those of the last two weeks. You will now have only two meals a day, but your snacks will increase to four. Snacks remain optional but are strongly recommended. You are allowed to have a “floating bonus snack.” This is an extra snack in addition to what is written in the daily menu. It can be eaten at any time of the day, but it must be 100 calories or less. Use this snack only if you need it. It’s meant to be an emergency relief if your body really needs it.

This is the week of calorie disruption we discussed in chapter 1. The goal here is to challenge your body so that it’s off kilter, constantly guessing what food it will be seeing next and what exercise challenges it will face. Here is a sample eating schedule: