The term “shredding exercise” refers to a workout that helps you burn fat and make your muscles appear more defined. Many programs promise to deliver those results, but success depends upon the right combination of diet, cardio exercises and weightlifting exercises. A slow and steady weight loss of 1 to 2 lbs. per week will make your results lasting and safe.
We often make the wrong trade-offs. Many of us make the mistake of swapping fat for the empty calories of sugar and refined carbohydrates. Instead of eating whole-fat yoghurt, for example, we eat low- or no-fat versions that are packed with sugar to make up for the loss of taste. Or we swap our fatty breakfast bacon for a muffin or donut that causes rapid spikes in blood sugar.
How does it work? The Shred Plan is based on “diet confusion.” This principle is modeled after a similar strategy in exercise called muscle confusion, which is used to help break through plateaus of muscle growth. When you do the same types of exercises at the same times, your muscles acclimate to the stress and your progress stagnates. Muscle confusion dictates that people work their muscles in different ways for varying durations of time. By “confusing” your muscles, you can trigger their sustained growth and continue to move toward your fitness goals.
When you have the option to choose between dried fruit and fresh fruit, always opt for the fresh variety. “Dried fruits have a lot of calories and added sugar for very little volume,” says Summer Yule, MS, RDN. “For instance, one cup of raisins (not packed) contains 434 calories and 86 grams of added sugar. By comparison, a cup of grapes contains only 62 calories and 15 grams of sugar. This means that you could eat 7 cups of grapes for the same amount of calories as 1 cup of unpacked raisins.”
Out-of-whack hormones have all kinds of uncomfortable side effects and belly bloat is one of them. There’s a reason that bloating is one of the primary complaints women have during menopause! While you can’t turn back the clock and reclaim the hormone profile of your 20’s, you can make sure you’re within the normal range—something your doctor can check for you. In the meantime, eating right and exercising are natural ways to balance your hormones.
Just figure out what works best for your schedule and your lifestyle. Most people wait a while after they wake up to start eating; for me, it's easier to hold off for a few hours in the morning than it is to go, say, from 3 or 4 p.m. until bedtime without eating. Plus, if you work out in the morning before you eat, you get to double-dip on fat burning, since your body will use even more of your stored fat for energy.
Why does HIIT training work better than conventional cardio for fat loss? When you do cardio at the same pace, your body adjusts itself to the workload and tries to conserve calories. (After all, your body doesn't know how long or hard you plan to work out.) Interval training forces your body to burn more calories -- and tap into fat stores -- because it has no choice. Science says so: One study at Laval University found people who performed HIIT cardio lost nine times more fat than people who performed moderate cardio at a consistent speed.
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to Yale researchers, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
“The best way to stick with a diet, is for people to put the fewest restrictions on themselves as possible,” Langer says. “There shouldn't be anything in the world that they shouldn't ever eat again.” Similarly, Albers recommends ditching the “don’t” list entirely. “Instead of trying to stop an old negative habit, focus on building a positive new one,” she says. “New habits crowd out the old without the struggle of trying to stop a behavior.”
2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot. Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).
Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.