Jim stoppanis shortcut to shred calendar pdf download

Now, this is where I'm making changes. It calls for 6 workouts per week, working each muscle group 2 times per week. During the first 3 workouts, I'll train with multi-joint exercises, and the second 3 workouts I'll train single-joint exercises. Now, because I don't have time or the stamina to run a minute workout marathon 6 days a week, I'm going to do at least 4, possibly 5 workouts per week. This will put my program at weeks, although I'm shooting for 8.

During Shortcut to Size, I lifted lots and lots of weight. I went from squatting 0 to consistently. But, more to the point: during Size, I rested between reps, generally 30 to 60 seconds, depending upon how hard the exercise was, how heavy I lifted, and how many reps there were.

Shortcut to Shred flips that training mentality on its head, and instead of resting between reps, you do seconds of HIIT such as running in place, kettlebell swings, running stairs, jumping jacks, plyo squats, etc. If you don't know what HIIT is, it is High Intensity Interval Training designed to skyrocket your heart rate and work your body really hard for short bursts of time. Some call this type of training Tabata training, but the methodology remains the same.

But that's why I did Shortcut to Size first, before doing Shred. I hadn't been working out at all, and was so weak and out of shape that there would have been no chance of me completing Shred without getting frustrated and giving up. There is a diet that accompanies Shortcut to Size, and to be honest, it's brutal. You're supposed to really focus on protein, eating between 1 — 1. Yeah, it's insane. But you'll never be hungry, and if you can stick with it, you'll be eating cleaner than ever, eating more than ever, and dropping weight like there's no tomorrow.

The app has helpful sample meals plans that should work for many body weights and types. If you like discipline, this meal plan and workout regimen is for you. But that doesn't mean it's easy. Your body will feel like you ran a marathon, mentally, it will be a struggle, but with big effort you get big rewards or so they say. In the meantime, you can check out the Shortcut To Shred overview , download the free PDF, or even get started with the app.

Talk soon, Gretchen. Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed. More Posts from this Category. This post may contain Amazon or other affiliate links.

As an Amazon Associate I earn from qualifying purchases. Fit Mom Journey on Instagram. Comments What were your 6 or 8 as you predicted week results?

Is there a blog with that experience? Since you go so low in carbs six days of the week, you will need this one high-carb day to prevent your metabolism from sputtering and slowing down to spare energy reserves body fat.

Unlike in Phases 1 and 2, where you eat fewer calories and carbs on your rest day, the opposite holds true in Phase 3. You will eat more carbs and calories on your rest days. Spread sauce on crust and top with cheese. Place in oven and bake for about 15 minutes or until cheese is melted. Whey protein enhances recovery, boosts performance, and supports fat loss by helping you feel fuller, longer. One of the major benefits of whey protein is its fast rate of digestion.

It gets to your muscles faster than any other protein you can ingest. Whey is also loaded with essential branched chain amino acids BCAAs , including leucine, considered one of the most critical muscle-making amino acids. They are critical for muscle growth. While whey protein is rich in BCAAs, taking additional BCAAs around your workouts can further enhance recovery and provide a quick source of muscular energy.

As a result, BCAAs can improve your workouts and boost performance. We discovered that subjects taking them around workouts gained nearly twice as much muscle mass on an 8-week training program than subjects taking only whey or Gatorade around workouts. ALCAR is able to enter the brain, where it may aid in brain function, boost alertness, and support positive mood.

In other areas of the body, such as muscle cells, carnitine aids fat loss transporting fatty acids into the power centers of cells, called mitochondria. These power centers work to generate energy by burning up nutrients such as fat for fuel. This pure form of carnitine requires insulin for absorption.

Unlike ALCAR, which is great throughout the day, straight carnitine is best taken after a tough workout to enhance recovery and promote fatty acid metabolism. Whey and carbohydrates consumed post-workout are the perfect vehicles for this form of carnitine. It provides muscular energy for high-intensity exercise, helps you build muscle, and boosts strength gains.

Research suggests that creatine can boost muscle gains by as much as 10 pounds and strength by 10 percent in just a few weeks. For best delivery, put creatine in your pre- and post-workout protein shakes. Beta-alanine can also increase muscle strength and endurance during workouts. Because it releases slowly, casein is a great protein to take before bed.

It can help reduce muscle breakdown while you sleep and feed your hungry muscles overnight. These supplements support muscle growth and fat loss; help block fat storage; promote overall health and wellness; support normal, healthy immune function; and support heart, brain, vision, and joint health. Everything I do is researched, tested in the lab, and tried on my own physique. The eBook has not been designed with a specific individual in mind, therefore, should not be relied on exclusively for health and fitness information and guidance.

I T T A resentful. Page 11 what TO expect These workouts are carefully structured to burn stubborn fat from the body, detoxify your system through intense sweaty circuits, promote optimal digestion through functional movements and sculpt the body by utilising specialised resistance exercises.

I spent six years experimenting with different page 8 fitness routines, philosophies and workouts to not only gain a better understanding into the fitness world, but more importantly, determine what worked best for my body and mind.

Do is burn yourself out. Push-Up Shoulder Taps sweaty shredder 6 X 30 seconds 30 second break. Dont deprive remember.

You will repeat this same concept for the following two superset combos so that youve completed 4 rounds of each superset.

That's why it was so important for me to create an app that is simple, fast and effective! During this time, listen to your body and do what feels right! So before you rip introduction in, lets just remember where you started.

Think of it as your before photo and information. The app contains four different timers. In Out Squat Pulses sweaty shredder t ' n o d, h ouc me! Bear Crawls a 30 second break 6 X 30 seconds 30 second break page 80 week eight sweaty shredder. GET ready TO burn! Dish Hold Scissors page 83 week eight sweaty shredder 6 X 30 download seconds 30 second break.

This usually means treating myself activity up the sauna at my local leisure centre or trying week eight to a calming Power Vinyasa yoga class, hitting Allowing myself to splurge on one class every out a new, trending. Do what makes your soul and body happy!

Each workout requires you to complete a quick 5 minute warm up before you begin.