Introducing the January Shred!

Check out our the January Shred video HERE.

To help get you kick-started on your health and fitness goals for 2014, I'm inviting you to join me on a January Shred! If you are anything like me, you ate a little sloppy during the holidays and probably gained at least a little unhealthy weight. With the start of the new year comes an opportunity to mentally wipe the slate clean and start fresh. So get your head right and lets shred some fat!

To start off, the January Shred is not a crash diet...it is 10 simple rules that you'll need to follow every day during the month of January. Fair warning, while the plan is simple, that doesn't mean it won't be tough. There is no magic pill you can take to get in shape, and the only free thing I know of is salvation. Other than that, you've got to put in the work for whatever it is that you want. This will take hard work and a whole lot of discipline, but if you stick with it, you'll see some fantastic results and gain some serious momentum to start the year off!

Here are the 10 rules:

The first 3 are exercise related, and the last 7 are nutrition related. That isn't by accident. Exercise is very important, but you can't out-exercise bad eating habits. I'll be providing more explanation and details on each of these rules in future blog posts:

1. Perform at least 2 High-Intensity exercise sessions each week - Boot Camp is considered a high-intensity exercise session, so for those of you doing Boot Camp, don't miss a workout! Click HERE for more details on Rule #1.
2. Strength training at least 2 days per week outside of Boot Camp - Strength training provides a "double" calorie burn because you burn calories while performing the exercise, and you continue to burn calories at rest while your body repairs the muscles you broke down during strength training. Click HERE for more details on Rule #2.
3. Walk on your rest days - On the days you don't do Boot Camp or strength training, get in a 30-45 minute low intensity walk. This will help you burn more calories without sacrificing your body's need to recover. Click HERE for more details on Rule #3.
4. Intermittent Fasting - Say what? Yes, a daily fast. Because intermittent fasting (IF) is not mainstream (yet), you may not have ever heard of it. Therefore, this will be the first of the 10 rules that I'll blog about with more details. Intermittent fasting is a going to be a major key to your fat burning potential. Click HERE for more details on Rule #4.
5. Plan your food every day! - If you don't have a plan for success, you automatically have created a plan for failure. Plan out all of your food for the day at least the day before and then stick to it. Impulse eating is so dangerous because you probably won't impulse eat a few broccoli crowns...it will be cookies or candy or something like that. If you really want to be successful, plan out your meals for the entire week, and never go grocery shopping when you are hungry! Click HERE for more details on Rule #5.
6. Don't eat or drink "empty" calories - Start off with this one by not drinking your calories. That means coke, tea, and alcoholic beverages are off limits. Also, avoid any unnecessary snacking. You don't need to eat every few hours just for the heck of it...and if your stomach growls a little here and there that isn't a bad thing. Click HERE for more details on Rule #6.
7. Avoid carbs on your rest days - On the days you don't do Boot Camp or strength training, try to go as low carb as possible. You'll definitely need to plan ahead for these days as the majority of the foods you probably like to eat are loaded with carbs (I know that is the case for me). If you have to have a few carbs that is ok, but shoot for 40g of carbs or less on these days. BTW...you may need some extra caffeine on these days because your energy levels will be lower due to the reduced carbs. Click HERE for more details on Rule #7.
8. Eat plenty of protein - Every day you should try to get plenty of protein. Shoot for .6g or more per pound of body weight. If you weigh more than 250lbs, shoot for a total of 150g protein per day. Getting protein through lean meats (chicken, tuna, lean pork, lean ground turkey, lean steak) is the best source. Next is egg whites and low fat dairy (milk, cheese), and then of course you can supplement through protein powders/shakes. Click HERE for more details on Rule #8.
9. Eat 2-3 portions of green veggies per day - Broccoli, brussel sprouts, cabbage, zucchini, asparagus, spinach, green beans, peas, lettuce, collards, leeks, etc. Green veggies are extremely low calorie, but are also nutritious and very filling. When you make it a point to eat 2-3 servings of these little beauties each day, you are helping to avoid the more calorie dense foods that can throw off your fat loss plan. Add veggies to some lean protein and you have a filling meal that is also low calorie! Click HERE for more details on Rule #9.
10. Eat out only 1 time during the week and 1 time on the weekend - This is a tough one because it requires extremely good planning and discipline. For your out to eat during the week, make a good decision. For example, a low calorie sub at Subway on wheat bread. For your out to eat meal on the weekend, you are allowed to cheat in order to keep your sanity...but just restrict it to that one meal...not an all day calorie stuffing binge. Click HERE for more details on Rule #10.

So there you have it. 10 simple rules that are much easier to type out than they are to follow. If you can keep all 10 rules for the entire month of January, you are going to shred some serious fat.

Want to join in? Here is what you need to do:

First, e-mail me (include your name) at matt.abele40@gmail.com and let me know you are participating in the January Shred. Next, be sure to take a picture of yourself, weigh yourself and try to get any measurements you can. I'll ask you do these same measurements again at the end of the month so that you can track your results.

** Clarification: The pictures and measurements are for you to track your progress. I won't be asking you to send those to me unless you just want me to share your success!

Oh yes, we are keeping score!

We are going to be keeping score, and each week I'll post a list of participants and scores in order from highest to lowest score. For each rule you successfully perform, you'll be able to earn points. Those who are participating will receive a tracking spreadsheet and will report points on a weekly basis.

Check back every day!

I'll update the blog every day during the month of January with information, tips, and hopefully some stuff to keep everyone motivated! LET'S DO THIS!

Scripture for the day

Proverbs 16:18