Documente Academic
Documente Profesional
Documente Cultură
H a p p i n e s s , h e a l t h & f i t n e s s
30 x30
FAT LOSS SHRED
30 MINUTES FOR 30 DAYS TO A LEANER YOU
x
30 DAYS OF FAT LOSS EMPHASIZED WORKOUTS
x EATING FOR FAT LOSS GUIDELINES, GROCERY LIST, & MEAL PLAN
x FAT LOSS MYTHS DEBUNKED x TIPS TO STAY MOTIVATED
7 Required Equipment
7 Disclaimer
8 Workout Overview
41 Daily Tracker
30 FO R 3 0 FAT LO S S S H R E D PAGE 2
IN TRO D UCTIO N S
30 FO R 3 0 FAT LO S S S H R E D PAGE 3
T HE FAT LOS S D I F F E RE N C E
regimen came following a personal struggle after the holidays. My usual motivation to jump back into
my routine following the holiday food binge was lacking; as a result, my body composition changed,
and I noticed more fat on my frame that Ive ever had prior. I delved into fat loss as a whole, educating
This program features a combination of HIIT (high intensity interval training) style workouts as well
as steady state cardiovascular training. HIIT workouts are a form of interval training consisting of
rest periods. HIIT workouts, which are the style of the majority of the workouts featured within this
results through burning calories not only during, but also after the workout. Contrary, steady state
carried out over a longer period of time without stopping. Both are effective for losing fat, which is why
workout in this program will incorporate a cardiovascular component through high rep ranges. High
also work to burn fat. It is important that lean muscle preservation is a goal in this program because
muscle aids in fat loss (read more about this in fat loss myths).
30 FO R 3 0 FAT LO S S S H R E D PAGE 4
LAUREN GLEISBERG
MY OUTLOOK ON LIFE IS
THE GREATEST RESULT
THAT A HEALTHY LIFESTYLE
HAS GIVEN ME.
time I worked out outside of team sports. I began as, a self proclaimed, cardio bunny.
interests.
required for seeing results; I wanted quick results with little effort, so I fell off the bandwagon
many times.
College was a challenge for me. I struggled with balancing school, work, relationships, a
social life, healthy eating, and working out. As someone who worked out every day for fun,
30 FO R 3 0 FAT LO S S S H R E D PAGE 5
life. I wanted to look and, most importantly, feel healthy. I made small changes that lead to
My outlook on life is the greatest result that a healthy lifestyle has given me. The strength Ive
I look at each day as an absolute gift, and I strive to better myself each and every day.
outlook on life is the greatest result that a healthy lifestyle has given me. The strength Ive
I look at each day as an absolute gift, and I strive to better myself each and every day.
30 FO R 3 0 FAT LO S S S H R E D PAGE 6
REQUIRED EQUIPMENT
resistance. Below is a list of what you will need. However, I encourage you to make substitutions if
needed. For instance, if you have kettlebells instead of dumbbells, use those. Or if you want to workout
(4) Timer
D I S C LA I M E R
This program was designed off of workouts and nutrition plans that have worked for me; they are only
my opinion and personal philosophy. I am very open about the fact that I share based on knowledge
program, and regarding any advice from this download or on my website. By participating in this
program, you agree that you do so at your own risk, and are voluntarily participating in these activities,
assume all risk of injury, and agree to release and discharge www.laurengleisberg.com and Lauren
Gleisberg from any and all claims of action, known or unknown, arising out of this program. Finally,
30 FO R 3 0 FAT LO S S S H R E D PAGE 7
WO R KO U T OVE RVI E W
1 minute interval. Take short breaks during the 1 minute work intervals if needed, but build up to only
resting during the designated 1 minute rest intervals. After completing circuit 1 then circuit 2, repeat
circuit 1 and then circuit 2 for a second time. Use a timer to stay on track.
workouts (30 second to 1 minute to 30 second work sets). The goal should be to rest only during
the designated 1 minute rest intervals, but do stop to take a breath if needed. This double pyramid
one. At this point, rests should only be taken during the designated rest interval, but always be sure
forcing it to adapt, and work harder, which will yield faster results.
30 FO R 3 0 FAT LO S S S H R E D PAGE 9
D AY O N E
Circuit 1: Circuit 2:
1 minute: incline push ups 1 minute: hand to forearm plank
1 minute: jump rope 1 minute: burpees
1 minute: complete rest 1 minute: complete rest
1 minute: decline push ups 1 minute: dips
1 minute: jump rope 1 minute: burpees
1 minute: complete rest 1 minute: complete rest
BURPEES
D AY T H RE E
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
30 FO R 3 0 FAT LO S S S H R E D PAGE 11
D AY F O U R
Circuit 1: Circuit 2:
1 minute: bear walk to push up 1 minute: bicycle crunches
1 minute: mountain climbers 1 minute: jump rope
1 minute: complete rest 1 minute: complete rest
1 minute: decline knee to elbow plank touches
1 minute: mountain climbers 1 minute: jump rope
1 minute: complete rest 1 minute: complete rest
DUMBBELL RIGHT LEG STEP UPS DUMBBELL LEFT LEG STEP UPS
D AY S I X
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
PLANK SIDE TO SIDE PUSH UPS ALTERNATING SHOULDER TOUCH PUSH UPS
30 FO
FORR 3 0 FAT LO S S S H R E D PAGE 12
14
D AY E I G H T
30 seconds: abdominal windshield wipers
1 minute: plank spiderman jumps
30 seconds: abdominal windshield wipers
1 minute: complete rest
30 seconds: squat to right lunge to squat to left lunge jumps
1 minute: skaters
30 seconds: squat to right lunge to squat to left lunge jumps
1 minute: complete rest
30 FO
FORR 3 0 FAT LO S S S H R E D PAGE 12
15
D AY N I N E
30 seconds: alternating lateral leg lift to squat
DAY T E N
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
30 FO
FORR 3 0 FAT LO S S S H R E D PAGE 16
12
D AY E L E VE N
30 seconds: plank side to side push ups
1 minute: mountain climbers
30 seconds: plank side to side push ups
1 minute: complete rest
30 seconds: right arm dumbbell clean and jerk
1 minute: squat jumps
30 seconds: left arm dumbbell clean and jerk
1 minute: complete rest
LEFT ARM DB CLEAN AND JERK RIGHT ARM DB CLEAN AND JERK
30 FO
FORR 3 0 FAT LO S S S H R E D PAGE 12
17
D AY T W E LVE
D AY T H I RT E E N
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
RIGHT SIDE PLANK TOE TOUCHES LEFT SIDE PLANK TOE TOUCHES
HIGH KNEES
30 FO
FORR 3 0 FAT LO S S S H R E D PAGE 19
12
D AY F I F T E E N
TUCK JUMPS
JUMP ROPE
BURPEES
D AY S E VE N T E E N
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
D AY TW E N T Y- O N E
STANDING FRONT KICKS SINGLE DB FRONT RAISE SQUAT PLANK SPIDERMAN JUMPS
D AY TW E N T Y- F I VE
30 seconds: dumbbell sumo squat jumps
1 minute: high jump with alternating toe touches
30 seconds: dumbbell sumo squat jumps
1 minute: complete rest
30 seconds: decline mountain climbers
1 minute: incline mountain climbers
30 seconds: decline mountain climbers
1 minute: complete rest
D AY T W E N T Y-S E VE N
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
RIGHT ARM DB CLEAN AND JERK LEFT ARM DB CLEAN AND JERK
SQUAT JACKS
TRUTH: Simply reducing calories does not equate to fat loss. In fact, consuming too few calories
can be just at detrimental as eating too many calories. Our bodies are very well run machines, and
they can sense increases and decreases in caloric intake. Skipping meals or reducing total calories
can cause your body to go into a starvation mode, and in fear of a future period without food (aka
nutrients and energy sources), your body will actually hold onto the food you feed it. This means that
the stress you place on your body by eating less can actually hinder the fat loss process.
MYTH: CARDIO WORKOUTS ARE BETTER FOR FAT LOSS THAN WEIGHT TRAINING
TRUTH
composition differently. The point to remember is that muscle acts as a metabolic furnace, burning
is boosted and fat loss comes easier. A program, such as this one that combines cardio and weights
will aid in lean muscle gain and fat loss. Also, muscle takes up less physical space, so a 130 pound
body with greater muscle composition will appear smaller than a 130lb body with less muscle mass.
MYTH: YOU CAN PICK AND CHOOSE AREAS TO LOSE FAT BY PERFORMING EXERCISES
statement; you cannot pick and chose where you want to lose fat. Doing crunches will not reduce
belly fat. Fat loss is a systemic process, meaning your body decides where fat is gained and lost.
1. GREEN TEA
loss. Green tea has been shown to improve fat loss results by boosting the metabolic rate. I suggest
2. LEMON WATER
beat the bloat; plus, its a tasty, natural alternative to plain water or soda.
3. GRAPEFRUIT
and fat metabolism within the body. Foods that can control and lower insulin levels, will help aid in fat
loss. Grapefruit can be sliced and eaten as is, added to salads, or juiced.
to 4 calories.
control is where I suggest focusing your of these plant based foods provide the body
with vitamins and minerals that allow the body
ounces of chicken looks like and how many to function optimally; thus, helping you burn
grams of protein it contains or see what 30
grams of carbohydrates of brown rice looks
Protein: Liquids:
breasts
Fats:
butter
black beans
Fruit: Misc.:
seasoning
water or food)
water or food)
Cut potatoes into cubes, saute & season all Bake cod at 375 for ~20 min, top with lemon
ingredients other than eggs. Scramble eggs, juice on taco & other toppings
combine.
Cal: 380 Protein: 26 Fat: 17 Carbs: 29\
Cal: 265 Protein: 22 Fat: 2 Carbs: 28
TOTALS:
Calories: 1,743 Protein: 148 Fat: 38 Carbs: 158
Congratulations on completing this 30 day fat loss program. I hope that these past 30 days have
Seeing results is the best motivation to continue on the journey of healthy living. Look at the completion
I am always here to continue working out with you and enjoying tasty, healthy meals together. This is
edition ebook and Total Body Transformation: the gym workout edition ebook as both are great options
to continue sticking with a program. I also hope you can use my blog (www.laurengleisberg.com) as
a resource in continuing your journey. Each day, I post my workout of the day, a piece of motivation,
and tip of the day to continue to share in what I have learned and what has helped me reach my
personal goals. I also have a meal plan and dollar a day training program. Those are posted to my
blog every Saturday morning to allow for time to grocery shop, cook, and plan when the workouts will
If nothing else, connect with me on Facebook (Fitness Blogger Lauren Gleisberg), Instagram (@
Ive enjoyed spending the last 30 days with you and I hope we can continue to sweat together in the
and even my favorite motivation. Ive spoken about the importance of accountability, goal setting, and
positive reinforcement. Up until now, Ive frankly forgotten to share how I combine all of that to stay
Add any notes you think would be helpful for the future; for instance, maybe there was a particular
Fill in what you ate for each of the 5 meals. Dont worry about which meals would be labeled lunch
or snacks. Include anything you want to note, such as food contents, portions, calories or macro
what you did great today; its okay to pat yourself on the back and feel good. Then, set a goal for
30 FO
FORR 3 0 FAT LO S S S H R E D PAGE 12
41
D A I LY T R A C K E R
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY T WO
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY T H RE E
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY F O U R
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY F I VE
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY S I X
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY S E VE N
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY E I G H T
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY N I N E
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
DAY T E N
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY E L E VE N
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY T W E LVE
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY T H I RT E E N
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY F O U RT E E N
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY F I F T E E N
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY S I X T E E N
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY S E VE N T E E N
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY E I G H T E E N
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY N I N E T E E N
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY T W E N T Y
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY TW E N T Y- O N E
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY TW E N T Y-T WO
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY T W E N T Y-T H R E E
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY T W E N T Y- F O U R
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY TW E N T Y- F I VE
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY DTW
AYEO
NNT Y-S
E IX
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY T W E N T Y-S E VE N
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY T W E N T Y- E I G H T
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY TW E N T Y- N I N E
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :
D AY T H I RT Y
Notes :
WAT ER INTAKE:
( O N E C I RC L E = 8 OZ )
TO D AY , I WA S G R E AT AT:
TO M O R R OW , MY G OA L I S :