Welcome to the 28 day shred!

You've made a fantastic choice with this course. Over the next month you'll be taken through a systematic, tested process to guarantee you hit your goals.

 🏁 You'll get as much out of this as you put in.

Modules are released every ️7 days, make sure to follow the assignments for each week before continuing.

Be sure to stay accountable in the group with your weekly accountability posts and tracking.

Before we officially get started, here's a prep module to get you up to speed with tracking your food, goal setting and how to get the most out of this month. Week 1 will be released tomorrow, and we officially start on the 1st of the month!

Text summary of the video is below:

Summary:

  • Be all in 💪. The next 28 days will transform your physique! 
  • The goal of this programme is to lose the target 5% weight loss over the next 28 days.
The training programme:
  • The programme is designed to be minimal: 2 days per week with optional 'activity' days. The focus of the next 28 days is the diet. Training is only to preserve muscle, and for enjoyment.
  • Home workout option is available if you don’t have gym access. 
💻️ Members area:
  • The modules are designed to be bite-size each week to fit around your busy life
  • You’ll receive an email whenever a new module is available
  • See the FAQs video section for further learning, covering training, diet, mindset and rehab.
  • Recipe guides for inspiration
  • Downloads usually require a desktop computer: excel files and .zip do not always function correctly on tablets and phones.
🤝 Facebook support group:
  • Use this group for any wins, questions, or concerns🏅
  • Q&A live calls: Here we cover any questions for a ‘deep dive’ module
⚙️ What you need:
  • Myfitnesspal app
  • Bodyweight scales (digital is best for accuracy)
  • Access to a gym - if you don’t have access, see the bodyweight programme.
🥗️ Diet principles:
  • Total calories are king. The 2 weekly fasts will do the legwork for you over the next 28 days
  • Eat the foods you like: there are no ‘good’ or ‘bad’ foods ️️🍔 🥗
  • Your diet should blend into the background of your life
️📉 Tracking:
  • Track your weight every morning, pre-breakfast 🥣️, post-toilet.
  • Weekly photos: plain lighting, front and back relaxed and flexed 💪 
 ⚡️ Action steps:
  • Carve out some time weekly to watch the video modules ️️📱 💻
  • Do a grocery shop, focus on single-macro foods, so you can play macro-tetris at the end of the day. Examples:
    • Carbs: Rice cakes 🍘️, sweets ️🍬, fruit ️🍑, veg 🍆
    • Protein: Whey, egg whites ️🥚
    • Fat: Cheese ️🧀, Dark chocolate ️🍫, nut butters ️🥜
  • Favour High volume, low calorie foods to feel fuller.