Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (6 page)

SNACK 1

• 1 SHRED BAR
or
6 dried figs
or
1 medium pear and 1 cup of low-fat or fat-free milk
or
another item 150 calories or less

SNACK 2

• 1 SHRED POP popcorn
or
3 teaspoons of natural peanut butter
or
2 cups of watermelon chunks
or
another item 100 calories or less

MEAL 2

• Choose one of the following:

1 medium green garden salad (3 cups of greens). You may include a few olives, shredded carrots, a couple of slices of beets, onions, and ½ sliced tomato or 5 grape tomatoes. Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons.

1 fruit smoothie 200 calories or less; no sugar added

1 cup of soup 200 calories or less (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 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 large green garden salad (4 cups of greens). You may include a few olives, shredded carrots, a few slices of beets, onions, 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. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

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 4

• Start with 1 cup of water before eating.

• 2 servings of vegetables

• Choose from the following:

5 ounces of fish (baked or grilled, not fried)

5 ounces of chicken (baked or grilled, not fried, no skin)

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the ones you chose in meals 2 and 3.

Unlimited plain water (flat or fizzy)

1 cup of lemonade

1 cup of unsweetened iced tea

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

Exercise

•
Amount of exercise today:
minimum 45 minutes. If you want to do more, all the better! Work as hard as you can and go for it! The key is to avoid doing steady state exercise, which means, for example, walking on the treadmill at the same speed and same incline for a period of time. Instead, try varying all of the parameters. Vary your speed, vary your incline, vary 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 45 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 1, DAY 6

YOU CAN DO THIS!
YOU WILL WIN!
SUPER SHRED HARD!!

MEAL 1

• 1 piece of fruit. Choose from the following, though you may choose others: pear, apple, ½ cup of raspberries or strawberries or blueberries or blackberries, ½ grapefruit, ½ cup of cherries.

• Choose one of the following. Your choice must not exceed 200 calories; no sugar added.

1 fruit smoothie

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

BEVERAGES

•
Must:
1 cup of green tea or 1 cup of hibiscus tea (dash of sugar allowed)

•
Optional:
1 cup of fresh juice

SNACK 1

• 1 SHRED BAR
or
10 walnut halves and 1 sliced kiwi
or
4 small deli turkey slices
or
another item 150 calories or less

SNACK 2

• 1 SHRED POP popcorn
or
2 small peaches
or
2 tablespoons of pumpkin seeds
or
another item 100 calories or less

MEAL 2

• Choose one of the following. Your choice must not exceed 200 calories; no sugar added.

1 protein shake

1 fruit smoothie

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 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:

2 slices of cheese pizza (no larger than 5 inches across the crust and 5 inches long

1 serving of lasagna (with or without meat), 4 inches
×
3 inches
×
1 inch

1 veggie burger (3 inches in diameter, ½ inch thick)

1 medium green garden salad (3 cups of greens). You may include a few olives, shredded carrots, a few slices of beets, onions, 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. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

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 4

• Start with 1 cup of water before eating.

• 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 or croutons.

• Choose one of the following. Your choice must not exceed 200 calories; no sugar added.

1 protein shake

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. Try to choose a different beverage from the ones you chose in meals 2 and 3.

Unlimited plain water (flat or fizzy)

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

Exercise

•
Amount of exercise today:
minimum 40 minutes. Today you are going to do two exercise sessions. Do one session before 1
P.M.
Do your other session after 4
P.M.
Each session must be at least 20 minutes. If you want to do more, all the better, but at least 20 minutes per session! 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 entire
SHRED 27 Burn
workout in one session and half the workout in the other session. You can decide whether to do the full or the half session first.

•
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 1, DAY 7

YOU CAN DO THIS!
YOU WILL WIN!
SUPER SHRED HARD!!

MEAL 1

• 1 piece of fruit. Choose from the following, though you can choose others: pear, apple, ½ cup of raspberries or strawberries or blueberries or blackberries, ½ grapefruit, ½ cup of cherries.

• Choose one of the following:

1 grilled cheese sandwich made with 2 slices of regular cheese on 2 pieces of 100 percent whole-wheat or whole-grain bread (little butter or cooking spray allowed)

1 cup of oatmeal

BEVERAGES

•
Must:
1 cup of green tea
or
1 cup of hibiscus tea
or
1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

•
Optional:
1 cup of water

•
Optional:
1 cup of fresh juice or 1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half-and-half)

SNACK 1

• 1 SHRED BAR
or
1 medium mango
or
16 saltine crackers
or
another item 150 calories or less

SNACK 2

• 1 SHRED POP popcorn
or
2 tablespoons poppy seeds
or
6 oysters
or
another item 100 calories or less

MEAL 2

• Choose one of the following. Your choice must not exceed 200 calories; no sugar added.

1 protein shake

1 fruit smoothie

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 lemonade

1 cup of flavored water

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 large green garden salad (4 cups of greens). 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. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

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 4

• Start with 1 cup of water before eating.

• 2 servings of veggies

• Choose one of the following:

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

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

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

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the ones you chose in meals 2 and 3.

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

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 4]

Week 2: Accelerate

Congrats on making it to the second week of your SUPER SHRED journey. The fact that you have arrived here is success in and of itself. Regardless of what the number on the scale might read, if you gave it your best to stick to the plan the first week, then you have achieved. Success is not just how much weight you’ve lost, but includes other important aspects such as changing bad habits, improving your relationship with food and exercise, increasing energy, losing inches, and having a new attitude about what you can accomplish. Weight loss is very important, but it’s only part of the bigger picture of overall wellness.

This is your second week of FAST results, and it is time to accelerate. Four weeks is not a long time, so our work must be immediate and diligent. This is the week we kick it up. In almost all diet plans, most people lose a significant amount of weight the first week, but the rate of loss slows down during the second week. But this doesn’t have to be your experience with SUPER SHRED. To combat this natural tendency to slow down, you will have to fight it, remaining strict on meal portions and timing as well as completing the exercise program with vigor. The meals and snacks come in a different order this week, so pay close attention. Also, it’s time to turn up the exercise. Push yourself to do more than just the minimum. The more you can put into this week, the more you will get out of it. Every day when you wake up and every night when you go to sleep, visualize the changes you are making and the transformation of your body. See yourself thinner and more sculpted. See that number on the scale decreasing with each week as you run toward your goal.