Which weights for 30 day shred

So my feet cannot make those little corrections a normal foot does to stabilize you when you are balancing. If you have a bum ankle, it is likely that you have the same issue with that leg so you will have to modify balance moves on that leg at least. Thanks for the info — good to know with Jillian I can just sub in any other cardio move to keep my heart rate up and my ankle safe.

Oh my word. I starting out using 8 pound weights I had been using 8s for some exercises in Beginner Shred workout 2 and workout 3 but I ended up having to go back down to 5s for the whole 30 Day Shred workout 1.

If 8s are challenging you then they are the perfect weight for you. You will know when you are ready for more. It takes time to build strength and endurance. That was me in —very strong with loads of endurance. Then comes along and I found out I had cancer—surgery, chemo, radiation and more surgery. I was not the same person at the beginning of My strength and endurance had declined drastically and it took me all of to rebuild it.

And I am still not as strong as I was pre-cancer treatment. Do what works for you. I can no longer lift as heavy as I did in some of the reviews I wrote years ago. Well the 8s IMHO were too challenging. I wanted to be able to finish the set in the time allotted and have proper form so I switched back to my 5s. I will do the workout again tomorrow and will likely use my 5s again the whole time, but I will most definitely try using my 8s again.

Although what you and your body can handle and accomplish through exercise is still mighty impressive though. I am a bit proud of myself from progressing from 3s to 5s and then to 8s with Beginner Shred. I want to finish it. I want to eventually get to workout 3. But when my 30 days are up or it might take longer I have a feeling that I might not want to move on to Ripped in I might want something not as intense. I love Jillian but I fear this 30 Day Shred is being a bit too rough on my knees and my sometimes troublesome ankle.

I finished the 10 days of Workout 1 for 30 Day Shred. The first three or four days I was a bit sore in various places like the inside of my thighs but my body must have gotten used to things and adapted. I was mostly sore around my knees not painful, but sore, maybe burny or jelly-like, hard to describe and maybe that sensation too a bit in my quad muscles right above my knees. I did work up to using 8 pound weights for some of the exercises.

Sometimes I could use the 8 pound weights for both of the same exercise, other times for just the first set. Can I sub burpees for plank jacks?? Never be afraid to substitute exercises. Jillian uses a lot of compound exercises in her workouts.

That, in addition to her method, are what make her workouts so metabolic. How much weight you lose also depends on your calorie intake and overall physical activity aside from the 30 Day Shred workouts.

The 30 Day Shred program claims that participants can lose up to 20 pounds 9 kg in 1 month. This may be unrealistic for most people. While weight loss is the main focus of the 30 Day Shred, daily exercise may offer additional benefits. Resistance training, such as the strength portion of the 30 Day Shred, can help increase muscle mass. Gaining muscle is associated with a boost in metabolism, decrease in injury risk, and prevention of muscle loss that commonly occurs with aging 7.

Additionally, resistance training is linked to other benefits, including improved bone density, blood sugar control, and resting blood pressure 8. Cardio and aerobic exercises that are part of the 30 Day Shred may benefit heart health. Aerobic exercise has been shown to offer many health benefits , including reducing LDL bad cholesterol and blood pressure, as well as promoting a healthy body weight 9. In line with recommendations of the American Heart Association, you should do minutes of moderate-intensity or 75 minutes of vigorous aerobic activity weekly.

This equates to 30 minutes, 5 days per week While weight loss is the major focus of the 30 Day Shred, it may offer other benefits, such as improved blood sugar control, LDL bad cholesterol levels, and blood pressure. While you can create various custom meal plans in the My Fitness by Jillian Michaels app, they require a monthly fee for full access. Taking your current body weight and goals into consideration, the app generates a calorie range for you.

Specific meal ideas with nutrition facts are provided as well. Considering the 30 Day Shred only lasts for a month, its primary goal appears to be short-term weight loss.

While some people may see significant weight reductions during the program, the likelihood of regaining this weight is high once the program is over The weight-loss mechanism for the Day Shred workout is just the same as for any other workouts: If you burn more calories than you take in in, your body is forced to burn stored fat as fuel — and so you lose weight. That said, Day Shred has a few things going for it that might make it an easier way of losing weight than other DVDs or gym workouts.

It's hard to say exactly how many calories you'll burn with each Day Shred workout because a number of factors go into determining that number, from your weight and body composition to how hard you work out.

But at its heart, the Shred workout is a circuit training program , with heavy emphasis on plyometrics , or jumping exercises — an intense form of calisthenics. With that in mind, and based on estimates from Harvard Health Publishing , a pound exerciser doing Day Shred workouts would burn almost calories during each workout, while a pound person doing the same workouts could burn roughly calories.

Intense workouts like the Day Shred also help create a phenomenon known as EPOC , or excess post-exercise oxygen consumption. That's a fancy way of saying that once your metabolism revs up for that workout, it takes a while to return to a pre-exercise state. And until that happens, your body burns more calories than it normally would during rest. If all goes well, you'll see quick results with an intense workout like the Day Shred.

But if it feels like there's a monkey wrench in your weight-loss machinery, don't panic. There are several things you can do to make that weight loss kick in. The first is your diet. Are you eating an appropriate number of calories for your age, gender and activity level?

Next up are nutrients. Are you sticking to the key elements of a healthy eating pattern, which include eating lots of colorful fruits and vegetables plus whole grains, low-fat dairy and high-quality protein sources?

Start the workout video in a space where you have plenty of room to follow along. Stopping defeats the purpose.

Start with level one and work your way up to level three over 30 days. This has a total body emphasis and a higher aerobics impact. Yes, it is available on YouTube. There are plenty of alternatives to this workout program, including ones also available from Jillian Michaels.

We believe these novel findings provide valuable insight into the inflammatory response to HIIT exercise and extend the previous literature suggesting that HIIT exercise may be safe and effective for at-risk populations. Your total amount of weight loss will depend on your current weight, dietary intake, and how well you stick to the program and whether or not you have dietary management in place, according to Medical Clinics of North America.

Those with more weight to lose in the first place will typically lose more in the beginning stages. Jillian Michaels says you can lose up to 20 pounds in 30 days. Next, calculate the active metabolic rate AMR — or the number of calories you burn every day without exercise.

If you are training effectively, then you should add a calorie burn of 10 calories a minute as a medium-sized female and 15 calories a minute as a medium-sized male.

Insanity is a program offered by Beachbody, featuring professional trainer Shaun T. You do not need any equipment or need to go to the gym to participate in the Insanity program, but you will need 45 minutes, six days a week.

The regimen is intense and claims to help you lose anywhere from pounds in the two months so that you may get better results with this compared to 30 Day Shred. The program also includes plyometrics for legs and glutes, upper body resistance, cardio to burn fat, cardio abs, and recovery.

Focus T25 is another program from Beachbody, also featuring professional trainer Shaun T. The first five weeks use the Alpha Workout cycle. The second five weeks use the Beta workout cycle. Workouts are 25 minutes long. The Get It Done Nutrition plan is included as a bonus and adds five-minute recipes to help you start.

The difference with this one is that it has a longer run-time, with four progressively more demanding programs. There is one of the exercisers who shows easier variations of the moves.

This program requires two sets of dumbbells, such as a three-pound set and a pound set. This program includes a day diet plan online. Customer reviews indicate the programs are similar in that they feature many of the same exercises.

The difference comes down to price and convenience. The page clean eating plan gives you a day eating plan and helps you learn what to eat. The week workout plan shows you effective cardio methods and gives you what you need to target problem areas. For the best results, you should strictly adhere to the dietary guidelines and exercise program. For those who are interested, there is also a Bikini Body Guide 2. If you sign up for her mailing list, you can get seven free days of the BBG to see if you like it before committing to purchasing the program, which many consider a distinct advantage over 30 Day Shred.

However, there are some possible problems users may experience when following the program. While this workout is reasonably short, it can still be tough to find time to fit it in.