Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! by Ian K. Smith M.D.
Authors: Ian K. Smith M.D.
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SNACK 3
• 1 SHRED BAR or 1 medium mango or ½ cup of shelled pistachios or any other item 150 calories or less
MEAL 2
• 2 servings of vegetables (only if you don’t choose the salad option below)
• Choose one of the following:
5-ounce piece of chicken (baked or grilled, not fried, no skin)
5-ounce piece of turkey (not fried, no skin)
5-ounce piece of fish (baked or grilled, not fried)
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
SNACK 4
• 1 SHRED POP popcorn or 1 cup of blueberries with 1 tablespoon of whipped cream or 2 medium kiwis 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
[CHAPTER 6]
Week 4: Tenacious
This is it! You have reached the homestretch of your four-week journey. Take a moment to acknowledge and appreciate the dedication that has brought you to this point. This has probably not been the easiest three weeks of your life, but hopefully you will have found the experience rewarding. Losing weight quickly but in a healthy manner requires you to get out of your comfort zone, something that you have likely done these last three weeks of your SUPER SHRED journey.
The definition of tenacious is “holding firmly, persistent, stubborn.” That’s why I have named this last week Tenacious. You must hold firm in your belief that you will continue to lose weight and progress ever closer to your goal, possibly even attain it. You must be persistent in the new, improved habits you have formed when it comes to eating, drinking, and exercising. Lastly, you must be stubborn . Despite all of the temptation to give up or slip off the plan, you will pursue your goals with vigor and stubbornness that simply won’t let you quit. This week is about the final kick at the end of a long run when the finish line is within sight. You must remain steadfast so that all of what you’ve accomplished thus far will not be surrendered these last seven days. Instead, you will dig down, find your second wind, ignore the aches and fatigue, and burst across the finish line. Welcome to your last week of SUPER SHRED. Be nothing short of tenacious!
Please note that during this week the snack calories change between 100 to 150 depending on the day, so make sure you are paying attention. You can have a SHRED BAR or a bag of SHRED POP popcorn, any of the snacks listed in chapter 7, or other snacks that you find that meet the calorie requirements.
Week 4 will be easier than week 3, but it still requires you to work hard, especially since we’re at the end. This week you will go back to four meals and you’ll have one snack. (I can already see the smile on your face.) There is plenty of food to eat this week, so don’t overdo it. And if
SNACK 3
• 1 SHRED BAR or 1 medium mango or ½ cup of shelled pistachios or any other item 150 calories or less
MEAL 2
• 2 servings of vegetables (only if you don’t choose the salad option below)
• Choose one of the following:
5-ounce piece of chicken (baked or grilled, not fried, no skin)
5-ounce piece of turkey (not fried, no skin)
5-ounce piece of fish (baked or grilled, not fried)
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
SNACK 4
• 1 SHRED POP popcorn or 1 cup of blueberries with 1 tablespoon of whipped cream or 2 medium kiwis 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
[CHAPTER 6]
Week 4: Tenacious
This is it! You have reached the homestretch of your four-week journey. Take a moment to acknowledge and appreciate the dedication that has brought you to this point. This has probably not been the easiest three weeks of your life, but hopefully you will have found the experience rewarding. Losing weight quickly but in a healthy manner requires you to get out of your comfort zone, something that you have likely done these last three weeks of your SUPER SHRED journey.
The definition of tenacious is “holding firmly, persistent, stubborn.” That’s why I have named this last week Tenacious. You must hold firm in your belief that you will continue to lose weight and progress ever closer to your goal, possibly even attain it. You must be persistent in the new, improved habits you have formed when it comes to eating, drinking, and exercising. Lastly, you must be stubborn . Despite all of the temptation to give up or slip off the plan, you will pursue your goals with vigor and stubbornness that simply won’t let you quit. This week is about the final kick at the end of a long run when the finish line is within sight. You must remain steadfast so that all of what you’ve accomplished thus far will not be surrendered these last seven days. Instead, you will dig down, find your second wind, ignore the aches and fatigue, and burst across the finish line. Welcome to your last week of SUPER SHRED. Be nothing short of tenacious!
Please note that during this week the snack calories change between 100 to 150 depending on the day, so make sure you are paying attention. You can have a SHRED BAR or a bag of SHRED POP popcorn, any of the snacks listed in chapter 7, or other snacks that you find that meet the calorie requirements.
Week 4 will be easier than week 3, but it still requires you to work hard, especially since we’re at the end. This week you will go back to four meals and you’ll have one snack. (I can already see the smile on your face.) There is plenty of food to eat this week, so don’t overdo it. And if
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