Fat Loss Extreme

The crown jewel of V Shred’s offerings, Fat Loss Extreme, is a fan favorite for a reason. 

Brittany Seay, who enjoyed terrific success with the program, says, “It doesn’t feel like you’re restricting yourself. All the food here has flavor.” 

The program lasts for 90 days and produces some dramatic results.

It’s V Shred’s bestselling program and it’s the perfect entry point into the program range.

Custom Diet and Training for Her (and for Him)

Tailored for every customer, the Custom Diet Plan makes it easier for people to stay on track with their diet by having a V Shred Certified Trainer design all the meal plans for them. 

Ashley C.  is couldn’t have had a better experience with the program:

“I couldn’t believe it… nine inches in the first 12 weeks!” 

One of the most exciting aspects of the Custom Diet Plan is the way it gives people the opportunity to work with their own fitness coach for the first time in their lives.

Ripped in 90 Days

Ripped in 90 Days is a program which  helps folks looking for a more “chiseled” look.  It’s for people who are seeking more dramatic fat loss, and it’s a perfect example of how V Shred have created programs to cater to people of all experience levels.

Eric M.’s experience with the program sums it up: “I feel amazing…I’m starting to look amazing.” 

Clean Bulk Program

For those looking to gain muscle without unwanted fat, the Clean Bulk program is a gem. 

It’s for “hardgainers” who struggle to put on muscle.  The program focuses on adding muscle via a slight calorie surplus that results in pure muscle gain.

Jake K.’s story is a testament: “I went from 220 to 198 with a body fat percentage around 11%.”

These are just four of V Shred’s programs, but there are plenty more.

The main point is – whether you’re male or female, young or more mature, the chances are V Shred has a program that’s tailored to suit your goals.  The choice here is fantastic.

V Shred Reviews and Transformations: Real People, Incredible Journeys

So how does V Shred manage to consistently deliver astounding results? 

What’s the secret sauce? 

The answer may lie in V Shred’s flexible, carb-cycling diet plans. 

These plans aren’t just about cutting carbs; they’re about strategic consumption. 

It’s not just about counting calories; it’s about smart, sustainable eating tailored to each individual.

1. Macro Planning Mastery:

V Shred’s macro planning is sensible and sustainable.  The diet plans are easy to stick to and lead to solid results in the long term (because the diet plans are so sustainable, success rates are every high).

It’s about balancing proteins, carbs, and fats in a way that fuels your body and supports your fitness goals. 

This isn’t a one-size-fits-all plan; you get to customize it for your goals or work with a Trainer to ensure you’re getting the right nutrients in the right amounts. 

2. Carb Cycling – The Metabolic Game Changer: 

Then there’s carb cycling, a strategy that alternates between high and low carb days. 

This isn’t about depriving your body; it’s about optimizing your metabolism. 

By varying your carb intake, your body becomes more efficient at burning fat while still having enough energy for those intense workout sessions.

These strategies are grounded in science and designed for real, long-lasting results. 

They’re about understanding your body and giving it what it needs to thrive. 

With V Shred, nutrition is not just a part of the journey; it’s the foundation of your transformation.

They work because they’re sustainable – tailored to your lifestyle and not just a fad diet. 

This method keeps your metabolism guessing and burning fat more efficiently. 

Just ask Melissa D., who found success not just in losing weight but also in maintaining her health: “I can definitely tell that my metabolism has been really kick-started.”

And the workouts? They’re no cookie-cutter routines. 

V Shred crafts exercise programs that cater to your body type and fitness level. 

It’s about smart training, not just hard training. 

Take Leah D.’s experience, for example: “I’ve never been in this great of shape in my entire life.” And that’s saying something!

Corie P.’s transformation is another testament to V Shred’s effectiveness. 

After joining the program, Corie lost 40 pounds and 30 inches in just three months. She describes her experience as life-changing, “I’ve never gotten results like this on any fad or yo-yo dieting I have done in my entire life.”

Steve B.’s story echoes a similar sentiment. 

Starting at V Shred with personal challenges, he found a new direction and motivation.

“I went into it without really knowing what V Shred was, but now I can confidently say it changed my life,” shares Steve, who saw significant improvements in his physical fitness and overall well-being.

BURN EVOLVED 2.0

This isn’t just another supplement; it’s a metabolic marvel. With ingredients like Capsimax®, a time-released version of Capsaicin, and a blend of other potent components like CaloriBurn GP® and Chromax®, Burn Evolved 2.0 is engineered to amplify your metabolic rate, reduce cravings, and assist in transforming stubborn body fat into energy-burning Brown Adipose Tissue (B.A.T.).

BURN PM

Ever thought of burning fat while you sleep? With BURN PM, it’s not just a dream. This innovative formula combines fat-fighting nutrients like Raspberry Ketones and White Kidney Bean Extract with sleep-enhancing elements such as L-Tryptophan and Melatonin. It’s designed to promote restful sleep while also maximizing fat-burning metabolism overnight.

TURMERIC BLACK

Here’s a supplement that’s about more than just weight loss. Turmeric Black is a powerhouse, aiding in everything from easing workout-related soreness to supporting healthy, flexible joints. It’s a blend of high-quality turmeric extract, SIRTMAX “Black Turmeric”, and BioPerine for enhanced absorption, making it a comprehensive supplement for overall health and fitness.

These supplements are not just add-ons; they’re integral components of the V Shred system, each formulated to synergize with your diet and workout plans. 

Whether you’re looking for an energy boost, better recovery, or nutritional support, our supplements have you covered. The best part? They’re all backed by science to ensure you’re not just taking supplements, but making a real difference in your fitness journey.

Conclusion: Embracing V Shred as a Way of Life

V Shred isn’t just a fitness program; it’s a new chapter in your life. 

It’s about long-term, sustainable health and fitness, not quick, temporary fixes. V Shred equips you with the knowledge and tools to embark on a lifelong journey of wellness. 

Every piece of advice, every workout, every meal plan is a step towards a healthier, happier you. Millions of people have now tried the V Shred program and had incredible results.

You can find more V Shred reviews, media coverage, and press here. 

Also check out the V Shred podcast for fitness and healthy lifestyle tips.

The post Honest V Shred Review: Does V Shred Actually Work? appeared first on V Shred.

Our most popular workout plans at V Shred, like MOVE and Fat Loss Extreme for Men or Women, are the ones that find ways to help you do more work in less time. Two of the most common ways we successfully do this are supersets and circuits.

We’ve found that people love these training styles because they allow you to fit training into a busy schedule. But they also boost the intensity of a workout, making them a great way to send an undeniable message to your body to get leaner, stronger, and more athletic.

Both will also require you to spend a lot of time in action. If you’ve ever wondered about trying a caffeinated boost in the form of a pre-workout for a workout, a circuit or superset workout is a great choice!

What Is A Superset?

A superset is when you perform one set of an exercise, then go straight into a second exercise without resting.

For example, you might perform 10 push-ups, followed by 10 dumbbell rows. Or 10 goblet squats followed by 10 kettlebell deadlifts. You only rest after you’ve done both exercises.

Sometimes, supersets will hit two different or opposite muscle groups, like the biceps and triceps supersets in Vince’s Ultimate Arms Workout. Other times, they’ll hit the same muscles, like dumbbell bench presses followed by chest flies. There are many different ways to arrange and use supersets for different goals, but they all share: work, then work again, then rest.

What Is A Circuit?

A circuit takes that same idea a step further: three or more exercises with no rest between them. We use this technique a lot of our at-home workouts or in the video workouts in V Shred University.

For example, you might do 15 bodyweight squats or lunges, then 15 push-ups, then 15 mountain climbers per side. You’d do all three, resting as little as possible, then rest for a minute or so and do it again and again.

Here’s why this approach is great: Stringing together multiple exercises allows you to spread the fatigue across your body, keeping your heart rate elevated and burning serious calories.

If you’re someone looking for the “minimum effective dose” of working out, circuits are your friend.

Want to get a taste of circuit training? V Shred trainers lead video circuit workouts live in our Facebook groups for men and women every week. You could also follow Vince’s programs Fat Loss Extreme For Women, Fat Loss Extreme For Men, or Move. 

Should You Do Supersets or Circuits? 

You really can’t go wrong with either. But if you’re looking to really find the perfect fit, V Shred’s personal training team can build you a custom superset or circuit-based workout plan — with a custom diet plan to go with it.

Want to see what customized training and nutrition can do for you? Click HERE to learn more about V Shred Custom Coaching, or hit us up at coaching@vshred.com.

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You can google all you want, but there is not a one-size-fits-all answer to the popular question of “how long should I rest between sets.” You’ll find plenty of recommendations — and plenty of people who claim to have the answer — but it varies dramatically between different coaches.

When there aren’t hard-and-fast rules, common sense can guide you in the right direction. Here’s our common-sense recommendations.

Be Flexible With Rest Time

If you’re doing a follow-along video workout, like in Fat-Loss Extreme For Women, Fat-Loss Extreme For Men, MOVE,  our Facebook groups for men or women, or in V-Shred University, a good plan rest as however long the coach in the video tells you to rest.

But even these rest times aren’t set in stone. If you’re one round in and you feel like your heart is in your throat, or you’re about to lose your lunch, just pause the video and rest a little longer. Don’t worry, doing this won’t sabotage your results in the least!

Now, suppose you’re following one of our gym-based programs, like Clean Bulk. In that case, our suggestion is that you rest about 60-90 seconds between sets of weighted exercises. That’s long enough to catch your breath and let your muscles recover, but not so long that you’ll totally cool down.

Again, this can also be altered to your fitness level. If you need to take a bit longer, like 2 or 3 minutes, and it will help you bring more intensity or lift more weight on the next set, that’s fine.

That said… it’s important to use your gym time as efficiently as possible. If you need to rest a little longer, take it, but only if you REALLY need it. Otherwise, get off your phone, stop socializing, and get to work.

Don’t sell yourself short, but also listen to your body! Recovery both in and out of the gym is crucial to seeing results! So take the time you need!

And if you find yourself struggling during your workout, that’s where the best workout-boosting supplements can be your best training partner. Consider pounding some Sculpt Nation PRE 15-30 minutes before a tough workout that, or supplementing with some intra-workout “fuel” in the form of Sculpt Nation BCAAs while your lift!

Let The Experts Help You

If you’re completely puzzled by rest times, if you are pushing hard enough, or by how to train for your goal of weight loss or muscle gain, you’re not alone. So let us help you!

V-Shred has a team of of highly qualified coaches who create customized workout programs and diet plans for thousands of people every day. This is what helped them build the bodies they’ve always wanted — and figure out the right way to train to keep those results once they earn them!

Click HERE or email coaching@vshred.com to finally start getting some answers to your questions.

The post How Long Should I Rest Between Sets? appeared first on V Shred.

There is a big misconception that you need to have a gym membership to see real results.

This isn’t true, and we have hundreds of thousands of clients that are proof. Just look at people like Summer, who lost 70 pounds in 7 months working out from home. Trust us, we could spend all day sharing more examples just like her.

While a gym is a nice luxury to have for building muscle mass and strength gains, it’s not required. And if the stress of “getting to the gym” is meaning you’re doing fewer workouts, then that’s a problem! You can build lean muscle, get stronger, lose body fat, and get in the best shape of your life at home with little to no equipment!

If you’re following a workout program, it’s also easy to assume that you have to stick to either gym or home workouts, and not mix the two. This is also false!

If you have a gym membership but wonder if it’s okay to work out at home sometimes —  absolutely!

How To Go From Home To Gym Workouts

As long as your program gives the option for both working out at home or at a gym, you can switch back and forth between gym workouts and home workouts at any time! This is one reason why our programs Fat Loss Extreme for Her and Fat Loss Extreme for Him are so popular.

In the “gym” version of these programs, you only do two “gym” workouts each week — both of which could be performed at home with just a few weights and a few exercise modifications. Then you only have three quick bodyweight-only workouts later in the week that can be done anywhere.

Don’t have access to a gym at all? No problem! There’s a full follow-along home version of the program, too!

Bottom line … don’t stress yourself out about where you will work out. Do whatever works best for your lifestyle! Remember, it’s consistency, even if it’s in different locations, that gets you results that last long term.

Need Help Figuring It All Out?

We don’t expect you to be an expert in figuring out how to balance home workouts and gym workouts. So if you’re a little confused, or you feel like you have a unique situation that demands a unique solution, we can help you.

V Shred has a huge team of qualified personal trainers who can create a custom workout that can work with any situation, schedule, and lifestyle — and a custom diet plan to go along with it.

Click HERE or email coaching@vshred.com, and we’ll set you up.

The post Can I Go Back and Forth Between Gym Workouts and Home Workouts? appeared first on V Shred.

It’s Monday, and your workout says to do a certain exercise, but you’re pretty sure you can’t make it happen. There can be many reasons. It could be an injury or physical limitation holding you back, or maybe you just don’t have the necessary equipment. Whatever the reason, everybody who exercises regularly has to cross this bridge at one point.   

So what’s the answer? It’s definitely OK to modify exercises! Modifying an exercise simply allows you to tailor a workout to your individual fitness level and unique needs.

Here’s a mantra worth remembering in your training: There are no magic movements, nor are there any mandatory exercises. Nobody has to deadlift with a barbell, squat a certain way, or press a certain type of weights overhead. Whatever hits the muscles you’re targeting and feels safe for your body can work just fine.

Don’t worry; this isn’t something you need to figure out on your own. With most of our V Shred programs, like the follow-along workouts in the home version of Fat Loss Extreme, or in the follow-along workouts in our Facebook Women’s Group, your instructor will offer up some alternate versions. And if you’re following one of our gym-based plans like Clean Bulk, all you have to do is perform similar movements and base modifications on your fitness level and what equipment you have available at your gym.

Exercise modification examples:

• If doing a dumbbell bench press feels better than using plates and a flat bench, go for it! 
• If the shoulder press machine is occupied, use dumbbells instead
  
• If you can’t do pull-ups on your own yet, use an assisted pull-up machine or bands to help you get your reps

If you are having a hard time with an exercise, it’s also possible that you don’t need to modify it. You may simply need to explore if there are ways you can make the prescribed exercise more stable. For example, if your balance is holding you back on lunges, you could do split squats with both feet on the ground, use a Smith machine, or hold onto something for support.

No, this isn’t cheating! If it allows you to perform the exercise with better form, and safely push the intensity, then it’s a superior version for you, at this point in your journey.

You Still Need to Challenge Yourself!

All of what we just said comes with one caveat: modifications aren’t an excuse to water down the intensity of an exercise just because it challenges you.

Modifications should only be used if you are experiencing pain, aren’t feeling a good mind-muscle connection, lack equipment, or need to progress your way up to the prescribed exercise. 

Working out is all about challenging yourself and building new abilities. If you can, always give the prescribed exercise a chance. Then, if it’s not a fit for you, use modifications as long as you need them.

Is soreness a reason to modify an exercise?

Sometimes, you may think you need to modify an exercise because it makes you sore in the days following a workout. That’s possible, but not necessarily the case. To ensure that you are properly recovering after every workout, take a hard look at the way you’re eating. 

If you’re winging it in the kitchen, the macronutrient calculator in the V Shred app for Apple or Android can help you dial in your calories and macronutrients like protein, carbs, and fats — and customize it for your body type, age, goal and activity level. Drinking BCAAs before a workout has also been shown in studies to help combat muscle soreness before it happens.

Still Unsure How To Modify Your Exercise Program?

You don’t have to figure it out on your own! Our V Shred trainers are always ready to answer your questions in our Facebook Groups for Men and Women and V-Shred Plus.

And if you still feel unqualified to make these kinds of decisions, we get it.

It takes years to build that kind of knowledge. Working one-on-one with a qualified V Shred nutritionist or coach could be the thing you need to get you there faster. 

Click HERE or email coaching@vshred.com, to get connected with one of our coaches.

The post Is It OK To Modify Exercises? appeared first on V Shred.

Before you do anything else — pat yourself on the back! Deciding that you want to take charge of your health is a huge first step. Congrats on making a commitment to change your life for the better!

We’ve helped hundreds of thousands of people in your exact situation, and we can say confidently that your next step shouldn’t be simply to start “working out.” More often than not, that’s a recipe for spinning your wheels and losing momentum.

Instead, follow a systematic training program that is built for people like you, with a body type like yours, and goals like yours. Here are our most popular plans for every goal:

• For fat-loss, either in the gym or at home: Fat Loss Extreme for Her or Fat Loss Extreme for Him 
• For fat loss and muscle gain, in the gym or at home: Toned in 90 Days
• For fast-paced at-home fat-loss workouts: Move
• For muscle gains in the gym: Clean Bulk

Once you decide on a program, now you just need to follow a few simple steps and follow through!

Step 1: Download The V Shred App

After purchasing a V Shred program, the first thing you should do is download the V Shred App for IOS or Android. This is the easiest way to experience our programs.

You’ll receive an email with your username, which is the email you used at the time of purchase, and a temporary password.

Once you log in and change your password, you’ll find your program and anything else you’ve purchased in a section labeled “My Stuff.”

There’s also a free calorie and macronutrient calculator, a supplement guide, and plenty of other tools to help you.

Step 2: Join Our Online Community

Next up, join our free private V Shred Facebook Groups. You can do this right from the app! You may be tempted to skip this step, but we highly encourage you to sign-up and be an active member. People who stay active in these groups almost always see the best results!

We have one group for men and one for women. Hundreds of thousands of people are on there every day, sharing their stories, giving encouragement, asking questions, and getting answers to their questions.

Our team of V Shred personal trainers also pop in daily and respond to your questions. They even lead what are called Master Classes. These are just for beginners, and they include daily live workouts and Q&A’s.

Once you buy a program, check your email for your Master Class invitation. This is a game-changer for a lot of people, and it could be for you, too.

Once you’re connected with our online community, it’s time to get to work.

Step 3: Pick The Right Nutrition Approach For Your Body Type And Goals

In the app, you’ll find our guide to help build your 90-day diet plan. Go through it step by step, and you’ll get a calorie range for your goals and body type, as well as easy recipes to help set you up for success.

Figuring out how to eat is often the hardest for our clients. Don’t stress! Lots of people find macros and nutrition confusing! It will take some learning and trial and error. Be patient with yourself!

If you find yourself really lost, that is what we are here for!

We have a team of nutritionists that take out ALL of the guesswork! They make custom diet plans for thousands of people every day that are 100% catered to your lifestyle, goals, likes, and dislikes.

Step 4: Start Putting In The Work

Now …  it’s time to start breaking a sweat! We can walk you through the startup process and be your biggest cheerleader along the way — but it’s up to you to show up, put in the work, and be consistent!

We make it really easy to do that, because for most of our programs, you can choose to train in a gym or at home. You can pick one track, but you can absolutely go back and forth from home workouts to gym workouts —  if that makes more sense for you.

Just click on a day in the calendar, and you’ll get the sets, reps, and even video demos of each exercise. For home workouts, you’ll get a full follow along video. Just press play!

You’ll also find a list of what are called “supplemental workouts.”

These are HIIT workouts that you can swap out for a change of pace or to match the equipment you have— even if it’s no equipment at all.

Need more help? Ask us!

If you ever find that you need more guidance, don’t hesitate to reach out to our customer support team by emailing support@vshred.com.

And if you are really lost, that’s what our V Shred coaches are there for. They can help take care of the planning, so all you have to do is put in the work.

Click HERE or email coaching@vshred.com to learn more about going custom!

The post Where Do I Start? appeared first on V Shred.

Is it better to work out in the early morning or when you get home from work? Is lunchtime the best time? Or is after dinner OK? What about right before bed?

Here’s the short answer: The best time to work out depends on your own personal preferences and lifestyle.Whatever time in your life allows you to break a sweat and do some hard work consistently…. that’s the best time!

Put another way: Let’s say science said you could burn more calories doing workouts at 4 am. But 4 am isn’t really an option for you… so you end up skipping your workouts as often as doing them. Is that “best” time really best for you? Probably not.

Your “best” time to work out is whenever you can consistently knock out workout after workout, week after week, month after month!

That said, you can be a little strategic in HOW you approach workouts at certain times of day. So let’s compare the benefits of different times of day, and work on making your “best” workout time even better!

How to Get The Most out of Morning Workouts

If you have trouble with making excuses or consistency, morning may be your best time to exercise. Once you adapt to setting your alarm a little earlier, you can start the rest of your day knowing that your workout is done and out of the way!

An early morning workout can also set the tone for a healthier day, making it easier to stick to your meal plan and leave you energized for the day.

But if you are going to work out in the morning, there are a few things to consider.

A lot of the V Shred workouts that people love most are high-intensity interval training, like the ones in Fat Loss Extreme For Men, Fat Loss Extreme For Women, or MOVE. Those workouts are best to do when you’re hydrated and have a little something in your stomach.

You don’t have to have a big meal. In fact, if you’re eating a full meal, it’s probably better to let it digest before HIIT training. But you’ll have a better workout, and feel better doing it, if you have some fuel in the tank.

Here are a few great options:

• A Sculpt Nation PROTEIN shake and a piece of fruit.
• Sculpt Nation BCAAs in water.
• Sculptnation Pre Workout, which contains both caffeine and BCAAs.

Now, if you are going in for a heavy or long lift, like the ones in our CLEAN BULK or RIPPED IN 90 DAYS programs — we recommend having a meal or two in your stomach.

But here’s the thing: at V Shred, we’re all about the minimum effective training dose. It’s pretty rare that you’re ordered to hammer legs for 2 hours, so in most cases, a solid breakfast, maybe some BCAAs, and of course a pre-workout like PRE should be enough.

How to Get the Most out of Afternoon/Evening Workouts

A lot of us aren’t morning people and have low energy upon waking. Others barely have enough time to get the kids up and out the door, let alone work out.

If mornings aren’t your thing, an afternoon or evening workout may be best. And there are actually plenty of benefits to working out later in the day.

Your strength, endurance, and flexibility are all better after you’ve been up and going for a while and have some meals to use as fuel. Exercise is also a great stress reliever, so getting in a workout after a long day at work is a great way to ​​blow off some steam.

One potential negative about working out later in the day is that it’s easier to make excuses–and a better chance of life getting in the way.

Here’s where that “calendar” tool in your phone can be your best workout buddy. If you need to work out later in the day, mark it in your schedule like you would any other important meeting you wouldn’t miss!

What about late night workouts? Many people find that exercising too close to bedtime negatively impacts their ability to fall asleep. But this definitely isn’t true for everyone. In fact, certain people find they sleep better after an evening sweat session!

If afternoon or evening workouts are your only option, consider prioritizing supplements with herbs that can help you fall asleep faster and stay asleep longer — like the ones found in Sculpt Nation BURN PM.

Don’t think you have ANY time to work out? We can help!

Maybe you’re looking at your life and wondering where you can fit in a workout at all. Morning… evening… they all look booked. In that case, it might be time to get a little outside help.

V Shred’s team of highly knowledgeable personal trainers and nutritionists can help you build a customized diet plan and workout program that fits with your life and schedule. They can help you find space you didn’t know you had, and make the most of every minute of it!

Click this link for more information, or email coaching@vshred.com to connect with one of our expert coaches!

The post What Time Of Day Should I Work Out? appeared first on V Shred.

HIIT, or “high-intensity interval training” is a term for workouts that involve short periods of intense exercise performed for time, alternated with lower intensity recovery periods. It’s a great way to get a lot of work done in a short amount of time, and it can provide all the same fitness, health, and weight-loss benefits of longer-duration cardio.

That’s WHY to do it. WHAT to do for HIIT cardio is a question our V Shred personal trainers get every day, especially in regard to our popular programs Fat Loss Extreme For Men, Fat Loss Extreme For Women, Toned in 90, and Move — all of which contain HIIT workouts.

Is the elliptical better than a bike? How about sprints? Plyometrics? Or a rowing machine? The answer: it doesn’t really matter what you do… as long as you can safely do it intensely!

Here’s why: The adaptations from this style of cardio aren’t just specific to a body part like your legs or arms. They’re systemic, which means they involve a lot of different systems and organs — from your lungs to your heart, capillaries, and sure, your muscles, too.

This means that you can experience the benefits of high-intensity interval cardio on whatever equipment works best for your body, your injury history, and your equipment set up. It can work even if you have no equipment at all!

The key to making HIIT effective is how hard you push yourself!

How To Know You’re Going “Hard Enough” In HIIT

There is really one thing you need to master when doing HIIT. That is getting your heart rate up high enough for these short sessions to be effective!

The most reliable way to do this is to wear a heart rate monitor. During the short bursts of high-intensity exercise, try to get your heart rate into 70-90 percent of your maximum heart rate and 55-65 percent during the rest periods.

Here is an easy formula for figuring out your max heart rate:

220 – (your age) = Maximum heart rate

Then just apply the percentages. Example: If you are 30 years old, 85% would be 161 beats per minute–right in the HIIT sweet spot. Training at 55% would be 101 beats per minute, which might feel more pleasant, but it’s not high enough to be HIIT.

If you don’t have a heart rate monitor, you can use your breathing or the so-called “talk test” as a guide. This is not quite as reliable, but works in a pinch.

If you can chit-chat at the end of a high-intensity interval, you aren’t pushing yourself hard enough. You should be struggling those last few seconds and need every second of “recovery” if you are performing HIIT correctly.

Equipment Options for HIIT

Bottom line: an effective HIIT session has less to do with what type of equipment you use and more about how hard you push yourself! If you can safely push the intensity for 20-30 seconds, that’s the real key in high-intensity training.

But here are a few guidelines that may help you decide what equipment (or not) to use for your HIIT cardio sessions.

• If all you have is a stationary bike, great! Crank up that resistance and use it!
• If running or sprinting hurts your knees but an elliptical doesn’t, go with the elliptical.
• If your heart rate soars when going up steps, jump on a step mill or find some steps and get to work!
• If you don’t like cardio machines, grab some battle ropes or a jump rope.

And if you don’t have access to any equipment, try doing plyometrics, perform run/jog intervals in your neighborhood, or find a small hill and perform hill sprints.

You could even just hit play on one of our follow-along bodyweight workouts, like the ones in many of our ready to download programs.

We even have a library of follow-along workouts in our app subscription, V Shred Plus on Apple or Android — and our YouTube channel is packed with free follow-along HIIT workouts!

So yes, you’ve got options— not excuses!!

The Best Supplements for HIIT Training

Since HIIT is all about being able to push and maintain intensity, the best supplements for this style of training are ones that are going to give you energy, but also help fight fatigue. A solid pre-workout does both.

Suppose you need a little push to have the energy and stamina to make it through a tough HIIT session. In that case, you may want to try mixing up some Sculpt Nation PRE about 15-30 minutes before you get started!

The ingredients in PRE will help give you energy without jitters and can even assist in revving up your metabolism so you can burn even more fat while you break a sweat! If you’re new to pre-workouts, you can start out with just a half-dose to determine your tolerance.

Do you feel like HIIT is too advanced for your fitness level? Or are you struggling to figure out what type of cardio and training approach will work best for you and your body? We have a team of coaches who are helping thousands of people around the world solve that exact problem every day. Click HERE for more information or email coaching@vshred.com, and we’ll get you hooked up with one of our expert trainers! 

The post What Should I Do For HIIT Cardio? appeared first on V Shred.

How heavy you lift has a lot to do with your goals and experience level. It will vary for every person, every exercise, and every workout. 

But there are still some common sense guidelines you can follow to help you figure out how to maximize both the safety and the effectiveness of your workouts! 

The short answer is: Muscle growth does not necessarily depend on the amount of weight you lift.  As long as you lift heavy enough to challenge yourself and use proper form, you should build muscle and strength. 

And no, ladies, lifting heavy enough to feel challenging will not make you “bulky.” On the contrary, lifting too light is a surefire way to make your workouts less effective for all goals! 

Think effort and form, not numbers

Before you even think about how much weight you should lift —  you need to focus on PROPER FORM! 

Male or female, you should work hard enough to send your body a loud and clear message to change while not pushing yourself beyond where you can recover from—or hurting yourself. Not every rep should be easy. But not every rep should be hard, either! 

The key to finding this balance is slowing down, being patient, and not letting your ego decide how much weight to lift. 

Keep in mind that “heavy” is individual. Heavy for one person could be 5lbs, and for another, it could be 100lbs. Don’t focus on that. 

All you need to do is use proper form and lift heavy enough to challenge yourself on some of your reps. Then ever so often (every week or even every couple of weeks), increase the weight, number of reps, or number of sets. You could also push just a little closer to “muscle failure,” or the point where you can’t do another rep.

These are all forms of what is known as progressive overload. 

Let Your Workout Rep Range Guide You

A good rule to help you pick weights is to aim to perform all the reps and sets prescribed with proper form, but make each set progressively more challenging. 

Here is what this could look like…

Say you’re in the gym, and the workout says to do four sets of 8-12 reps, like most of the gym workouts in our program Fat Loss Extreme For Men or Fat Loss Extreme For Women. 

 Aim to make the first set kinda easy— like you feel you probably have a solid 4-5 reps left in the tank. Wait 60-90 seconds, and then add a little weight, so you have about 3 reps left in the tank. 

Now you’re warmed up and breathing a little harder. 

Rest another 60-90 seconds, and do a third set. This time, only leave a couple reps in the tank. Rest again On that final set, keep repping until you’re pretty sure you don’t have another rep in you. 

If you only managed 5, you probably went a bit too heavy. Got 12-15 or more? You went too light. No problem; just write it in your workout log and remember it for next week.

Trial and error, paying attention to your body, and keeping a workout log are the essential techniques to help you pick your ideal weight range when lifting weights. Because if you’re doing things right, that weight range will change over time!

And yes… you can build muscle using nothing like your body weight.

Thousands of V Shred customers have totally transformed their bodies by pushing the intensity of bodyweight movements like you can find in our at-home program MOVE.

Even if you never pick up a single weight, you can learn a lot about how to find that “this feels heavy, but I can handle it” sweet spot. As a bonus, each workout is 20 minutes or less!

Keep Growing and Transforming

As your fitness level progresses, so should your workouts! Remember the key to building muscle is to challenge them over and over again. Fitness results happen over the course of weeks and months, not a single workout–no matter how good that workout is! 

If you are struggling to make it to the gym, need an extra push to get in those reps you know you have in you somewhere, and lift heavier, you have options beyond simply “dig deep and tough it out.” Take a quality pre-workout like PRE by Sculpt Nation about 15-30 minutes before hitting the weight room, and don’t be surprised if “heavy” feels just a little lighter. 

If you’re someone who looks at a workout chart and sees a foreign language, please don’t give up. We have a team of certified personal trainers who can build a custom workout plan that works for your experience level and the equipment you have— even if it’s no equipment!

If you are interested in one-on-one coaching, click the link above or email coaching@vshred.com and let us know you’re interested.

Are you ready to push yourself in the weight room and build muscle? Then try Vince’s legendary Clean Bulk program! This 90-day gym-based program is engineered to add maximum lean tissue with as little fat as possible, and come with a targeted meal plan to match. Warning: You will need a new wardrobe! 

The post How Heavy Should I Lift? appeared first on V Shred.

You Don’t Need a Gym To Grow Your Arms!
This Arm Workout Will Challenge Your Muscles With Only Dumbbells

Building bigger arms is not rocket science. You don’t even need machines and barbells! A rock-solid arm workout can be achieved with some dumbbells and the correct execution of the right exercises.

This superset arm workout for biceps and triceps handles the “what to do part.” And the tip guide below will tell you how to do it! Then it’s just up to you to put in the effort and eat for growth. (PS: the V Shred App has a customizable calorie and macronutrient calculator that you can set for muscle growth. Download it for your Apple or Android device, and the nutrition part is done, too!)

If you are looking to put on mass all over your body to achieve a balanced physique, you’ll need this arm workout and a few others! That’s why we consider it the perfect way to end a week of Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest Day or Steady State Cardio
Thursday: Ultimate Shoulders
Friday: Ultimate Legs & Glutes 
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

Biceps & Triceps Workout for Big Arms

Superset 1
A1: Dumbbell triceps press 3-4 sets, 10 reps (no rest)
A2: Seated hammer curl 3-4 sets, 10 reps (rest 90 sec.)

Superset 2
B1: Dumbbell skull-crusher 3-4 sets, 10 reps (no rest)
B2: Supinated curl 3-4 sets, 10 reps (rest 90 sec.)

Superset 3
C1:Dumbbell Overhead Extensions 3-4 sets, 10 reps (no rest)
C2: Concentration Curls (3-4 sets, 10 reps (rest 90 sec.)

All you will need for this workout is some dumbbells, so you can do it almost any gym or even at home.

Before you get started, you may want to consider taking a quality pre-workout! Our go-to is to slam some Sculpt Nation PRE about 15-20 minutes before training. The ingredients in this one-of-a-kind pre are engineered with the best workouts in mind–that means long-lasting energy with zero crash, a crazy pump, and increased endurance so you can grind out more reps!

Bigger Arms Workout Exercises

Dumbbell Tricep Press Superset with Seated Hammer Curls

Starting laying back on a bench,  hold the dumbbells with your arms straight up and palms facing together. From there, bring the dumbbells down until your elbows are at 90 degrees. Make sure you are squeezing your elbows inside to protect your elbows target your triceps more. Do 10 reps.

Then sit up and do seated hammer curls. This means you’ll keep your palms facing in as you curl the weight up. You may do these alternating or both arms at the same time. Focus on the squeeze of the biceps rather than just lifting the weights up. Do 10 reps each arm.

Dumbbell Skull-crushers Superset with Supinated Curls

First, lay back on the bench with the dumbbells out above your head. From there, keep your elbows elevated while you bend them and lower the weight behind your head. Then, using your triceps, extend your arm back up and squeeze at the top. Repeat for 10 reps.

After that, you will go straight into supinated curls sitting on the bench, just like the seated hammer curls. But instead of having your wrists facing in, turn them forward. From there, continue to keep your wrists turned forward as you curl up. Do this for 10 reps on each arm.

Dumbbell Overhead Extensions Superset with Concentration Curls

Start by grabbing just one dumbbell. This dumbbell is going to probably be heavier than the rest because you are going to use both arms with it. From there, raise the dumbbell above your head, then lower it back behind your head while keeping your elbows elevated. Do this for 10 reps.

After that, remain seated on the bench. Grab a dumbbell with one hand and lean over your legs. Placing the back of your upper arm against the inside of your thigh, hang your arm with the dumbbell down between your legs. From here, = use your leg as a “wall” and curl the weight up. Squeeze the weight to the top and return back in a controlled manner. Repeat for 10 reps on each side.

Don’t forget proper post-workout nutrition!

What you eat after a tough workout is crucial, no matter your goal. But this is especially important if you are looking to grow! Your body needs specific nutrients to recover after working out. If not, you could experience muscle loss, fat gain, sore joints, and loss of strength.

POST WORKOUT by Sculpt Nation takes out all the guesswork. It is jam-packed with amino acids and the other essential nutrients your body needs for rapid recovery to keep your body primed to build muscle, burn fat, and get stronger after every single workout.

But you can’t only rely on supplements. If you want to grow, you have to have a nutrition plan that matches your goals!

To figure out your own unique calorie and macro needs – check out the calorie and macronutrient calculator in our V Shred App. Download it for your Apple or Android device to ensure you are eating enough to reach your muscle-building goals!

The goal is to eat enough to support your gains without gaining excess body fat. This can be tricky. To help take out all the guesswork, consider hiring a V Shred custom coach. Our team of certified nutrition and fitness coaches can create a personalized muscle-building meal plan to fit your budget that will help you reach your goals even faster!

If you are looking to add muscle mass you can also check out our BIG ARMS or CLEAN BULK programs. They are ready to download workouts that are designed to help you pack on muscle in no time.

If you enjoyed this workout make sure and send it to a friend and let us know in the comments what you want to see next! 

The post Best Arm Workouts with Dumbbells for Bigger Arms appeared first on V Shred.