Feb Shred Thread - come on, you know you want to join us!

[ImogenQuy]

Just putting a marker down for a new thread for the Shreddees! All welcome, and it's not limited to the Shred - all those working through any of JM's various forms of torture are very welcome.

Maybe it's because it's a different type of exercise AtAt?
I know very little about these things, but I would think The Shred would increase your fitness levels so your running will improve faster after a few practise runs than it would if you hadn't been shredding IYSWIM?

I did level 1 tonight as penance

I guess you don't want to hear about the jacks with hand weights in L3 then, drspouse?

Failed to get organised to do a DVD this morning so I'll have to settle for a brisk walk with the pram instead. Got a very dodgy wrist from lugging two clingy boys around as well, so I may need to steer clear of weight-bearing through hands (and therefore pretty much anything Jillian) for a few days until it resolves.

I don't think I'll do any JM this week - don't want to disturb DD who is revising for her mocks. DH and I did a decent walk yesterday and are planning another tomorrow though.

Just did level 2, day 5. I really had to push myself to do it - I had 2 days off over the weekend...

Question, it seemed to me that there were more ab workouts in level 1? Anyone else think this? Or can anyone tell me that I'm wrong?
And that last exercise, the one where you are in plank and sort of twist one leg under and out, I never feel anything!! The plank bit is hard, but I don't feel it in my abs.

Hello
Just done L3D6. But I made a soda bread earlier which was yummy and I've scoffed a load so probably getting fatter and fatter by the day. Anyone giving anything up for Lent? I am not religious but was wondering about no wine (well, no alcohol! But I just drink wine really). Doesn't Jillian say something damning about alcohol and fat metabolism...?

Just did 30DS L2 D1. Bloody hell that's a lot of planking.

I agree Fukki, there doesn't seem to be as much ab stuff and I think that last move is easier on the abs than the last move in L1 but I was mostly dying and collapsing so maybe I didn't notice

I moved up early to level three on Saturday. I did manage it and found it a refreshing change from level two. Hate the chair squats with the V raise in that!

My calves have been murder all weekend. But I feel loads fitter and stronger since shredding again. I feel like a powerful racehorse! (Until I actually try running anywhere, that is...)

And yes, I don't find that last move in level two is really doing much either, Fukki.

I also hate the squats with the V raise!! I think it's the only move that I haven't had any improvement in over the course of the last week. Hate it.

How's level 3 for ab stuff?

I think you can be gentle with yourself on that move. I use quite light weights and concentrate more on the squatting. It's a real trial on the arms!

Yes, much more ab work in level three. She has you doing some right crazy crunches.

Please have a look at the January Shred Thread for my advice on the L3 abs exercises. Half the stuff she gets you to do is incredibly dangerous, unless you already have supremely strong abs.

fukki Are you really drawing in your abs during the twisting plank moves? You should feel like you're tightening a corset then holding them there. It might give you slightly less range in the twist, but you should feel it more in your abs.

Remembering to breathe is also a good idea It sounds daft to say it, but it's very common for people to hold their breath during strength moves, especially abs. Exhale on the effortful part of a move, inhale on the release. If you concentrate on maintaining this breathing pattern, you may even find yourself getting through the exercise more easily, partly because your oxygenation is better, but also because it gives you something else to think about!

Exhaling during the contraction is especially necessary during abs work, I think. On the twisted plank, somewhere I saw a video where it was done more knee up to chest first and then the twist, I find that seems to feel more effective.

Do go back and take a look in the Jan thread for Elpheba's wise words on the abs moves.

Thanks for your advice.
I'm not really holding my abs in on the move, I'll do that. I'm pretty good on the breathing I think, but I'll give it a bit more attention tomorrow.
I'm off to look for the January posts re, abs.

I copied and pasted this from Elpheba in the Jan thread. Hope that's ok.
Is there more advice that I missrd?
The first abs move in the second circuit (lifting both legs down and up together with or without hand weights over head) is actually a banned manoeuvre in some places and rightfully so as, if not done correctly, can seriously damage the lumbar spine. Jillian is known for including a few dodgy/controversial moves, so I'm not surprised it's there, but would urge approaching it with caution.

A few tips to keep it safe:

• keep your abs really flat. As you lower your legs, your abs may want to 'pop'. Only lower your legs as far down as you can keep your abs flat. This is what is keeping your back supported.
• your lower back should be glued to the floor for the entire exercise. Do not let it come off the floor at all. As you lower your legs, it will want to rise. Only lower your legs as low down as allows you to keep your back pinned to the floor.
• the movement should be completely controlled throughout. You might want to give a little butt-lift when your legs are over your head, which is fine, but otherwise the movement should be completely controlled. You particularly shouldn't be doing any jerky, hoiky movements when your legs are lowered.
• in older versions of this exercise, people used to put their hands under their bums, palms facing down. Don't do that. You'll over extend the movement and engage your abs less - no good for the back.

Following these tips, you probably won't get anywhere near as low as Jillian, Natalie or even Anita but that's OK. The exercise will still be effective and you'll be less likely to do yourself a mischief.

More from Elpheba.

30DS L3D1 done. flowers and an extra helping of boob for DS2 for chattering away happily in his cot for the last circuit and stretching so I could get it done without feeling like a Bad Mother.

Wow, she goes to town on the illegal manoeuvres in that level. I'd totally forgotten. What I said upthread about protecting your back applies doubly to that one. Once I've done it a few more times I may come back with a few more suggestions to keep it safer.

T2710 Different things work for different people as to what helps trouble spots. 30DS is, on paper, pretty good for a mum tum as it combines cardio and strength. People erroneously ab crunch themselves into oblivion thinking that will do the trick, but if you're not doing cardio to burn the overlying layer of fat, you're on a hiding to nothing. I'm five months post-birth now and definitely feel a bit trimmer around the middle which I think is a direct result of shredding. I'm nowhere near where I was pre-DCs (size 8-10, obliques you could cut yourself on ) but your hormone balance does change post-baby and you may find different trouble spots than you had before as you start laying down fat in different areas.

A crucial thing to remember to optimise results from abs workouts is something I touched on upthread, which is never to let your abs 'pop' when you're doing abs-specific exercises. Draw your navel into your spine before any abs moves and keep it there. Your stomach should not pop out at all. You'll probably have a lot less range in the exercise to start off with, but you'll be working your deep core muscles as well as the big obvious rectus abdominus (six-pack muscle). If you 'pop', you will be working rectus fine, but it will get used to working popped, and you'll never get a flat stomach as the underlying core muscles haven't been trained to pull everything in.

Last one.

22/01/2015 13:54 ElphabaTheGreen

30DS L3D5 done.

Right, those dodgy abs exercises. There was someone on the Jillian Webchat who thought the high impact moves had exacerbated her pre-existing back problem to the point that she ended up in hospital. I'd put money on it being one, some or all of these three moves!

Pike Crunches - Natalie is a case-study in bad form on this one, unfortunately. Every time her arms and legs go down, you can see daylight under her lower back. This should never happen in any abs moves, or you're asking for pain and injury. Beginner, intermediate, or advanced, please stick with Anita on this one - don't lower your legs all the way down to the ground. For a slight upgrade, you can add in the arms, but those abs must stay engaged (see Errol's video upthread) and the lower back should stay pinned to the floor.

Scissor Crunches - do not, under any circumstances, put your hands under your bum as they do in the video. It puts your pelvis in an unstable position and creates a greater pull on your lower back. Keep them down by your sides on the floor or, for more advanced, raised by your sides with your head and shoulders off the floor, as per the photo I have attached. Keep the abs flat and engaged and that lumbar spine pinned to the floor.

Sit Ups - Jillian asks at one point in the video 'why doesn't anyone do sit-ups anymore?' Because they're no more effective than ab crunches, Jillian, they can put a lot of undue strain on the neck and it's almost impossible to do them without 'popping' the rectus abdominus, thereby building this muscle incorrectly, as I've mentioned in some PPs. Poor old Natalie is an example of bad form again in this one in that you can see that rectus popping right up every time she does a sit up. The centre of her stomach from sternum to pubic bone underneath her belly button elevates, such that there are hollows either side of the muscle. This will never train your abs to sit flat and support your spine correctly. Furthermore, do not try sit ups with legs out straight the way Anita does them. The psoas muscle which attaches to the top of the femur crosses over the pelvis and joins onto the lumbar spine. With legs out straight, your lower back will be pulled off the floor. See pike crunches above for why this is a bad thing. Interestingly, Anita clearly has mighty core strength - I suspect she's done truckloads of Pilates as she looks like a dancer in a lot of the moves she does. Quite apart from the enviable appearance of her abs, she manages sit ups without popping, and her lower back never lets a chink of light through. If you have core stability like that, go ahead and do the exercises as given. But you probably don't, so either stick with ab crunches or keep your arms stretched out (as per the attached photo) and concentrate on not popping your abs while going through the full range of movement.

That's the ones - thanks fukki.

Here's the photo I attached to demonstrate a safer alternative position for the scissor crunches.

The video of mine referred to upthread is I think the . It really engages the abs with no strain (and you can do it in various positions - currently doing one right now at my desk! I should remember to do a few of those this week if I don't do any ripping. Today DH, dog and I did nice walk - 10km with a reasonable ascent, and then when we got home I did another couple with DD and the dog (she needed some fresh air and movement after a day's revision) - that was flat but quick march to try to keep up with her! A couple of years ago before I started shredding, I'd have felt a bit tired after that, and I used to get hip joint pains - nae problemo now!

I've been on these threads before and will come & join you as I've just started the Shred - again. L1D2 completed.

Did you do it last year, dancingwitch? I think I might recognise you from an old thread.

I did a level one today, as I have been feeling a bit sketchy since the weekend. I am definitely stronger, as I could use some of my heavier weights.

My son sat watching me asking if I was being safe the whole time, as I had told him what the writing at the beginning says. Felt a bit silly doing star jumps and huffing out of breath yes I'm being safe!

Hello!

Had a 'can't be bothered' day today. I woke up this morning, put my sports bra on etc, sent the kids off to school.... and slumped on the couch. I just couldn't.
Tomorrow I guess....

DCs have been thwarting me at every turn this week with illness, teething and crappy sleep, plus this dodgy wrist my clingy boys have given me will not tolerate JM's relentless planks.

I will get back on the horse ASAP. I WILL!

DH surprised me with Jillian Michaels : Banish Fat, Boost Metabolism - DVD tonight. Any one tried it? It seems to be made up of 7 6 minutes circuits. Do I do them all in one go?