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.

Ahhhh, summertime!

Temps are rising, the sun is shining, the bbq is fired up, and days at the pool, beach, or lake are likely on your agenda. 

Pretty exciting stuff, right?

Until you realize that likely means … wearing a swimsuit … and you glance in the mirror to see the not-so-flat stomach that has been hiding under jackets and baggy sweatshirts all winter!

Today we have an AB WORKOUT CHALLENGE that will help you get your abs ready for swimsuit season! 

But before we tell you about the challenge… 

It’s important to point out that if you are healthy and happy — the perfect “beach body” is the one you have right now! We support you in being confident no matter your shape or waist size. 

You do NOT need shredded abs to wear a swimsuit
Swimsuit ready can be at ANY SIZE….

Being healthy should be your priority and for most people, that won’t be having year-round rock hard abs. Getting a shredded six-pack requires having very low body fat.

There is nothing wrong with wanting abs or a totally flat stomach. Just know it takes lots of work (inside and outside of the gym.) 

If that is really your goal, or even if you just want to tone and tighten up a little bit, we have a great AB WORKOUT CHALLENGE that will help you achieve a flatter, stronger and more sculpted stomach —  in just minutes a day!

We aren’t saying that this ab workout challenge is all you will have to do to get summer-ready abs!! 

 Doing ab exercises is only part of the equation…..

Having great-looking abs requires consistently performing the right ab exercises with precise form, as well as full-body training, cardio, and eating for your goals and body type! 

You can no doubt strengthen your abs with our  AB WORKOUT CHALLENGE, but you won’t be able to see your abs until the fat covering them is gone.

You can not spot reduce fat. 

You can do 100 rounds of this ab workout challenge and you still won’t be able to see your abs —  if that is where your body holds on to fat. 

If you want help getting rid of that layer of fat you should check out our FREE BODY TYPE QUIZ .

After you answer 6 short questions, you will know your body type and the best way to eat and exercise so you can have your best shot at losing body fat and gaining lean calorie-burning muscle!

CLICK HERE to take it whenever you have a couple of minutes!

Now that you understand that ab exercises are just ONE thing you will need to do to get the mid-section of your dreams … let’s dive into our ab workout challenge!

This ab challenge is perfect for every fitness level. From advanced lifters to those that have never done a single sit-up!

It consists of FOUR EXERCISES. None of them are advanced movements. These are what we call the basic staples.

Don’t let the world ‘basic” fool you.

These exercises are staples because they work and hit all areas of the abs that you need to challenge to get six-pack abs! 

What makes this ab challenge .. challenging … is the number of rounds. 

You’ll start where you can. Even if that is only one round. But then the next day, you attempt to do another round, then the next time another round, and so on.

The idea is to keep adding rounds (as you can) so that you progressively overload your abs!

Because remember ..
Your abs are just like any other muscle in your body
and need progressive overload for growth.

Here is the thing with ab training though… it’s probably the muscle group where people use the crappiest form. 

And …  Crappy form = Crappy results! 

You might still manage to still get sore, but you will not see ideal results if you aren’t using proper form. 

If you are carving out the time …  make every rep count!?

Don’t just print out this AB WORKOUT CHALLENGE and assume  you know how to do each exercise– be sure to check out THIS VIDEO ⬇️!

We quickly show you how to do each of the exercises below with correct form. Take a couple minutes and watch it before you start the challenge! 

POOL PARTY AB WORKOUT CHALLENGE

STRUCTURE
10 reps of each exercise.
No rest in-between exercises.
After all 4 exercises, you will rest for 1 minute.
Repeat for as many rounds as you can. 

EXERCISES
Exercise One: Straight Arm Crunch

• Lay flat on your back.
• Stick your arms straight up over your chest.
• Crunch up ONLY using your abs.
• Raise arms toward the ceiling, but keep them straight. Do not rock or use your arms to gain momentum!!  If you do that, you won’t be working your abs very much at all! Keep those arms locked!!
• Repeat for 10 total reps.

Exercise Two: Russian Twist 

• Sit up on your tailbone.
• Lean torso “back” until your feet come up off the ground.
• Clasp your hands together and turn/rotate your shoulders to one side as much as you can until your elbow comes as close to the ground as possible.
• Do the same thing on the other side. 
• Once you have gone to each side, that is one rep.
• Repeat for 10 total reps. 

Exercise Three: Reverse Crunch (Vince’s favorite bodyweight ab exercise) 

• Lay flat on your back. 
• Put your hands on the floor next to you or under your butt.
• Put your knees up at a 90-degree angle.  This is your starting position. It is where you will start every single rep. 
• Drive your knees into your chest until your lower back comes up off the floor.
• Bring your knees back to the starting position.
• Repeat for 10 total reps.

Exercise Four: Heel Taps

• Stay on your back. Put your feet on the floor with knees bent. 
• Your arms stay down by your sides.
• Crunch up (shoulder blades off the mat) and then reach out as far as possible with your hands.
• Twist to the left, tap your left heel, and then twist to the right and tap your right heel. Keep your shoulder blades off the floor the entire time!  
• One rep is once you have tapped each heel.
• Repeat for 10 total reps.

You may be thinking that this sounds pretty “easy” —  but remember that you are going for as many rounds as possible and there is no rest between exercises. You only get to rest after all 4 exercises are complete! 

Your first attempt will be setting your personal “base-line.”  You are determining how many rounds you can do as of right now. Then in a day or two, you will do the workout again and try to get in at least one more round.

If  you can’t do another round yet, no problem! Try adding another next time!!

You will keep attempting more rounds every time you do the workout (which we suggest doing at least a few times a week.) 

Don’t get frustrated if you can’t advance right away, or get stuck on a certain number of rounds, just make sure you aren’t doing fewer rounds than the time before.  Aim to do the same number of rounds as the previous day — or more!

Even if it takes you a couple weeks to add another round — as long as you are progressing, consistent with doing the challenge at least a few days a week, focusing on full-body exercise, and eating for your body type and goals — you will lose fat and get those abs poppin!

And don’t forget….  if you aren’t sure how to eat and exercise for your body type or aren’t even sure what your body type is, we have that FREE QUIZ you can take! 

It’s already helped tens of thousands of people reach their goals faster and easier!
CLICK HERE to check it out!

The post Let’s Get Your Abs Ready For Summer — 4 Exercise Ab Workout Challenge appeared first on V Shred.

When exercise becomes a convenient habit, transformations become possible. In August 2019, Deborah, 40, of Inez, TX came back to work after a week off due to nerve damage in her back. The other waitresses in the restaurant where she worked had started a small weight loss challenge. The winner amongst them would get the prize pool from each person’s $5 buy in plus a gift card for matching that total. It wasn’t much, but Deborah figured what the heck…and now her V Shred transformation is inspiring others!

“I put money in and signed up, but I was convinced I wouldn’t lose weight so I just kept doing what I normally did.” she explained.

After a couple weeks, as some of the other waitresses started to lose a few initial pounds Deborah saw a photo of herself and did not like what was looking back at her.

“Man was it an eye opener.”

The very next day she signed up for a gym membership with a friend. As they both consistently went to the gym after dropping the kids off at school at eating healthier, she started to notice results.

“Within a month I lost 9 pounds! With the busy schedules of kids and work I didn’t want to be stressed about work outs and food.”

Finding Fat Loss Extreme for Women – Starting A V Shred Transformation

It was a good start, but as a busy working mother of 3, Deborah knew she needed something more straightforward and structured.

“I needed someone to tell me what workouts to do on what days, how many reps, when to rest, and FOR SURE what to eat. Counting macros was not in the cards for me and didn’t have to be. With V Shred its all done for me and works. I love all of it!!” she described, looking back on her V Shred transformation.

Deborah first got started with the Fat Loss Extreme for Her program. Once she completed the initial 90 days she switched to the Ripped In 90 Days program, and now does a regular combination of the two.

“I was never involved in working out or eating healthy ever.” Deborah explained. “After starting V Shred my body was constantly changing for the better and I now see muscles I didn’t know I had! I keep going then pushing harder.”

Throughout 2020 Deborah was able to continue her exercises at the gym, despite COVID closures in other parts of Texas. Her success inspired her to close in a patio at home, and like many, create her own home gym.

“It has everything I need except a stair stepper and a couple of leg machines.”

“With the home gym and all of V Shred’s programs, I have plenty to do. I also purchased V Shred’s MOVE Program during quarantine! As far as nutrition, I kept making my meal plans [with my V Shred Trainer] and sticking with the diet. We have a garden to grow our own vegetables, have 10 chickens for fresh eggs, and a pond stocked with catfish and perch which are just now getting big enough to eat.”

Once her weight loss results were noticeable from diet and exercise alone Deborah started implementing SculptNation supplements to gain that extra edge on her already active day to day life.

“When Sculpt Nation has their 40% off sales I stock up 3-6 months in advance… My closet is kind of like a supplement store.” Deborah mused.

A True V Shred Transformation – From Tired & Injured to Proud & Self-Sufficient

From the support Deborah received from family and friends, she also had a bit of a wakeup call. Well past the initial challenge with coworkers, others were noticing her body composition change, her improved attitude, and her enthusiasm for helping others. As people started asking her questions, she knew helping others transform into happy and proud versions of themselves (like she had) was something she wanted to do.

“My mom saw my weight loss and started training with me. She got down 30 pounds in 3 months! My 4 year old wants to eat what I eat so he can have muscles. My 13 year old loves going to the gym with me. My husband constantly tells me how proud of me he is. They’ve all supported me 100%!”

Now Deborah is returning the favor!

“Now that I have been on this journey I know that I absolutely want to help people to hit their personal goals and feel happy and proud of themselves inside and out.”

Deborah has enrolled in the ACE personal training certification program. At age 40 with new goals and dreams she’s working to become certified as a trainer, nutritionist, and youth fitness coach to help kids get on the right track early, as she now has been able to help her family do.

This fall Deborah competed in an online competition to be featured on Ms Health And Fitness and finished in the top 10!

Giving Back Fitness Motivation

When Deborah was asked about how community plays a part in a fitness journey and her personal V Shred transformation she mentioned her success was all about the support she received. Motivating loved ones, professional guidance, and a community of like minded individuals help make personal transformations possible.

“My experience with Vshred has been life changing. When it comes to my fitness journey I am proud that I stuck to it even when I didn’t want to. The Vshred for women Facebook page is amazing, all the support and transformation are awesome!”

“I never even thought of going to the gym and eating healthy, but now want to help others do it. If V Shred wouldn’t have been such an amazing program I probably would have stopped a long time ago!”

The V Shred Team is so proud of Deborah’s journey and cannot wait to see her help others build active and healthy lifestyles. Her’s is a unique, and lifelong journey. Shred on!

The post A $5 Work Challenge Changed Everything – Deborah’s V Shred Journey appeared first on V Shred.

It is officially (unofficial) .. summer is here!!

Memorial Day marks the unofficial start of summer, and I don’t know about you, but I’m excited to take some of my workouts outside!

Today we’ve got a full-body workout that you can do from your backyard or wherever your Memorial Day weekend takes you!

It doesn’t require any equipment. We are using bodyweight only, and it can be adjusted to any fitness level!

Of course, you can do this working indoors if you choose, but as long as you are hydrated, try breaking a sweat outside!

Taking your workouts outdoors has a ton of benefits .. here are a few!

3 BENEFITS OF EXERCISING OUTSIDE

1: You May Burn More Calories
Some small studies found outdoor exercisers burn a few more calories than those who exercise indoors. The theory is that exercising outdoors exerts more energy.

Be careful.. this could have the opposite effect if you are attempting to workout when temperatures are extreme.

Working out when it’s too hot could affect your endurance. You may also be more tempted to shorten the duration of your workout.

Try doing your outdoor workouts early in the morning before temperatures spike, or later in the evening.

Always stay extra hydrated and above all.. listen to your body!

2: It Could Cheer You Up
Hundreds of studies have shown that soaking up the sun and being surrounded by mother nature helps alleviate stress and improve overall mood!

Exercising outdoors has even been shown to enhance your brain! Researchers say this is because being outside stimulates all five senses at once – something that can’t be achieved inside a gym or your living room.

Head outside .. breathe in some fresh air .. take a moment to appreciate the beauty around you! Maybe even take off your headphones and listen to the sounds of nature!

A little natural Vitamin D is no doubt a great motivator to get moving!

3: It Saves You Money
Gym memberships are not cheap. Not to mention, they often go unused.

How many times have you paid for a year and only showed up once or twice a week, or even worse, gone months without entering a building that you pay to use?

If you can go every day, a gym membership is no doubt worth the money. But despite what most believe, it’s not required to get in a solid training session.

That is why we focus on so many home workouts on our YouTube Channel, and why we recently created an entire program called MOVE that can be done from home. You can check that out HERE if you are interested!

ALRIGHT… let’s break a sweat!

Slap on some sunscreen, fill up your shaker with some Sculpt Nation BCAAs, and let’s get our Memorial Day sweat on … more calories burned means more bbq to enjoy later, right?

Oh … and speaking of BCAAs … in honor of Memorial Day, we are basically giving them away for free!!

For a LIMITED TIME we are giving you a whopping 40% off our entire Sculpt Nation supplement line!!! We never offer a coupon code with this steep of a discount! But these mega-savings are only going to be available for a limited time!

Use code MEMORIALDAY40 and stock-up on all your favorites before this promotion expires!

For those that don’t know what BCAAS are, that is an abbreviation for branch chain amino acids.

Quality BCAAs can not only help you recover from your workouts faster, they are also shown to help prime your muscles pre, during, and post workout.. creating the perfect atmosphere to help you get stronger and leaner!

Sculpt Nation BCAAs include “the big 3” amino acids in a perfect dose that assist in keeping your muscles fed and primed .. so that your body has support to stay in a balanced and anabolic (fat burning) state!

Alight .. hopefully you have your shaker of BCAAs on hand .. let’s get to work!

Full Body Workout Using ONLY Bodyweight

This fat-blasting workout consists of only 5 exercises. You will do all of them back-to-back without resting.

Once the entire circuit is complete, take a quick 30-second break before starting over again! You don’t want to rest any longer than that. The goal is to keep your heart rate up as high as possible.

Repeat the circuit as many times as you want. Don’t focus on the duration… just give it your all and keep going until you can’t do another round!

Exercise One: Dive Bomber Push Ups – 5 reps
Exercise Two: Alternating Jump Lunges – 10 reps each leg
Exercise Three: Spiderman Pushups – 5 reps each side
Exercise Four: Crab Kicks – 5 reps each side
Exercise Five: Pulse Squats – 30 seconds

Challenge yourself every round by going faster and harder! Or if you are doing this workout with your friends or family – see who can finish the most rounds in a set amount of time!

Get started on your summer body today!
To help you achieve the best results possible make sure and take advantage of our
MEGA MEMORIAL DAY PROMOTION!

CLICK HERE
Use Code MEMORIALDAY40 for 40% off your entire Sculpt Nation order!!

Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266869/
https://www.ncbi.nlm.nih.gov/pubmed/9309637
https://weather.com/health/fitness/news/10-ways-to-ignite-2012-06-01
https://pubs.acs.org/doi/full/10.1021/es101129n
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3393816/
https://www.ncbi.nlm.nih.gov/pubmed/21996763

The post Suns Out Guns Out: Try This Full Body (Bodyweight Only) Memorial Day Workout appeared first on V Shred.