Course curriculum

  • 1

    Start Here (Quick Start Guides)

    • Welcome To The 6 Week Shred (Video)

    • Welcome To Shredders Connect (Letter)

    • Join The Members Facebook Group

    • Get Your Personal Plan (Very important)

    • An Overview Of The Personal Plan Spreadsheet

    • Quick Start: How Many Calories Should I Eat Each Day To Lose Weight (Get your personal calorie budget)

    • 4 Steps To Get Started: Quick Start Guide

    • How To Get Your Complete Personal Plan: A Complete Guide

    • Option 1: Pro Plan - A Basic Guide To Getting Started With Cronometer

    • How To Track Calories And Nutrition (3 Minute Quick Start Video) - Desktop Computer Version

    • How To Use Cronometer On Your Phone (Longer Tutorial)

    • Option 2: How To Get Started With The Plug And Play Plan

    • Option 3: How To Get Started With The Prescriptive Plan

    • How To Access The Customer Portal On A Mobile Phone
  • 2

    The 6 Week Shred Video Course

    • Week 1: Secrets Of A Sustainable Shred

    • Week 2: Abolish Your Appetite

    • Week 3: Food That Burns Fat

    • Week 4: Overcome Overeating

    • Week 5: Manage Your Metabolism

    • Week 6: Sculpt & Strengthen
  • 3

    6 Week Shred Action Steps

    • Week 1 Action Steps

    • Week 2 Action Steps

    • Week 3 Action Steps

    • Week 4 Action Steps

    • Week 5 Action Steps

    • Week 6 Action Steps
  • 4

    Meal Plans & Recipes

    • Vegan Meal Plan

    • Vegetarian Meal Plan

    • Meat Based Meal Plan

    • Fish Based Meal Plan

    • My Favourite Ultra Fast Prep Filling Meal & Snack For Ultimate Satisfaction & Weight Loss

    • Vegan Gluten Free Recipe Book (92 Recipes)
  • 5

    Shopping Lists

    • Vegan Meal Plan Shopping List

    • Vegetarian Meal Plan Shopping List

    • Meat Based Meal Plan Shopping List

    • Fish Based Meal Plan Shopping List

    • Supplements Shopping List
  • 6

    How To Read Food Labels

    • How To Read Food Labels, Weigh & Measure Food
  • 7

    Guides & Tests

    • The HEALTHY Test

    • The SENSIBLE Test

    • The SERENE Method

    • The SERENE Method To Manage The Metabolism And Stay Naturally Thin
  • 8

    Logs

    • Daily Diary

    • Weekly Progress Log

    • Chart To Plot Progress

    • Goal Plan

    • Food Tracker

    • Food & Fitness Yearly Planner For A Total Body Transformation

    • Workout Log
  • 9

    Food Lists & Nutritional Information

    • 100 Calorie Lean Protein Foods List

    • 100 Calorie Healthy High Protein Snack Ideas List

    • 100 Calorie Treat Ideas List

    • 50 Calorie Healthy Extras List

    • 50 Calorie Fat List

    • 50 Calorie Fruit List

    • 50 Calorie Veg List

    • 50 Calorie Leafy Greens (Cruciferous Vegetables) List

    • Healthy Meals (Lunches & Dinners) Ideas List

    • Highest Nutrient Lowest Calorie Leafy Greens List

    • Highest Nutrient Lowest Calorie Healthy Extras Carbohydrate (Non Fruit & Veg)

    • Highest Nutrient Lowest Calorie Fruit List

    • Highest Nutrient Lowest Calorie Veg List

    • Highest Nutrient Lowest Calorie Fats List

    • Free Foods List (Things you don't have to track as they are so low in calories)

    • Essential Nutrients For Weight Loss Daily Targets

    • Best Food Sources Of Micronutrients List

    • A Quick Guide To Nutrition

    • The Anatomy Of A Shredded PLATE

    • How To Be Nutritionally Complete Cheatsheet (PDF)

    • How To Be Nutritionally Complete (Video)
  • 10

    Workout Plans

    • How To Sculpt Your Body With Resistance Training

    • Resistance Training Plans

    • Shredders Interval Training Plan

    • Shredders Stretching Plan

    • Shredders Steady State Cardio Plan
  • 11

    Calculations

    • How To Calculate Your Waist Hip Ratio

    • How To Calculate Your Basal Metabolic Rate (BMR)

    • How to Calculate Your Total Daily Energy Expenditure

    • How To Calculate Your Personal Calorie Budget For Weight Loss

    • Personal Calculations Log

    • Weight Conversion Table

    • Height Conversion Table

    • Men's Body Fat Percentage Photos

    • Women's Body Fat Percentage Photos
  • 12

    Other Resources

    • How Calories Affect Your Weight A Complete Guide

    • How Many Calories Should You Eat Each Day To Lose Weight

    • How To Have A Nutritionally Complete Diet (3 Methods Overview)

    • How To Avoid Hunger While Shredding

    • Is your diet SENSIBLE? Put It To The Test

    • 3 Sustainable Phases Of Being Shredded

    • Weight Loss Visualisation

    • How To Sneakily Prevent Unplanned Eating

    • How Protein Helps You Lose Weight

    • The Role Of The 2 Brains For Weight Loss

    • How To Overcome Overeating When You’re Not Hungry

    • Rational Brain Booster Technique

    • How To Boost Habits That Help Weight Loss

    • How To Never Yo-Yo Diet Again

    • How To Interpret Metabolic Messages To Improve Your Metabolism_ The HEALTHY Test

    • Goals You Control vs Goals You Can’t Control

    • What Is The TDEE (Total Daily Energy Expenditure)

    • How To Speed Up Your Metabolism (BMR)

    • How To Reduce Cellulite

    • How To Prevent And Reduce Loose Skin

    • The Minimum Amount Of Exercise Needed To Be Healthy

    • Book Recommendations

    • Equipment Recommended
  • 13

    Overcoming Obstacles To Success

    • Overcoming Obstacles To Success

    • I Find Planned Eating Too Restrictive

    • I Can’t Afford It

    • I Am Not At Home Often Enough

    • No Willpower

    • I Don’t Have Enough Time

    • I Don’t Believe The Plan Will Work For Me

    • I Enjoy Eating Out And Don’t Want To Stop

    • I Can’t Motivate Myself To Stick To A Diet

    • The Goal Is Too Big

    • I Don’t Like Being Controlled

    • It’s Too Much Like Hard Work

    • I’m Too Tired_Ill

    • I Waste Too Much Food On A Diet

    • I Want To Eat Different Calories On Different Days

    • I Find Trying To Plan My Nutrition Too Overwhelming And I Can’t Do It

    • I Can’t Digest Too Much Fibre

    • I Don’t Like The Taste Of Healthy Foods Like Fruit And Veg