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Intermediate SHRED 2.0 (NEW)
SECTION 1 - GETTING STARTED (DO NOT SKIP!)
Start Here If You're From The Beginner Program
(NEW!) Watch this video to the end. It’s VERY important.
Nutrition: Getting Started
(NEW!) Download Your (Powerfully Effective) Workouts
3 Essential Tools To Track Progress
The BWS Private Community: You’re Not Alone
Refer friends and family and earn $$$
Next Steps
SECTION 2 - NUTRITION: The Key To Your Success (CORE)
The Basics: Ignore Everything & Focus On These 2 Things
How To Make Tracking Calories Easy, Quick, & Flexible
The BWS Pocket Coach: Your Secret Weapon
The BWS Pocket Coach: How To Setup & Use It
“What Do I Eat?!”: Food Swaps, Calorie Specific Meals, & More
Meals Database
Next Steps: Improving your Consistency
FAQ (Don’t Skip Me!)
SECTION 3 - TRAINING: Train Smarter, Not Harder (CORE)
(NEW!) The BWS Training Methodology
(NEW!) Workout Database
(NEW!) Warm-Up Routine: Optimizing It
Proper Exercise Form: More Gains, Less Injury
Intensity: Are You Training Hard & Heavy Enough?
(NEW!) Progressive Overload: The Muscle Building Secret
Mind-Muscle Connection: Activating the RIGHT Muscles
(NEW!) Next Steps: Consistency & Progression
(NEW!) FAQ (Don’t Skip Me!)
SECTION 4 - CARDIO: Speeding Up Fat Loss (CORE)
The Easiest Exercise To Lose Fat Faster
Next Steps: Take More Steps!
FAQ (Don’t Skip Me!)
SECTION 5 - Putting It All Together (CORE)
(NEW!) Your Weekly Cheat Sheet
SECTION 6 - EXERCISE TUTORIALS
About This Section
Chest Exercises
Back Exercises
Arms Exercises
Shoulder Exercises
Lower Body Exercises
Abdominal Exercises
SECTION 7 - ADDITIONAL RESOURCES: Nutrition
Supplements: The Icing On The Cake
Weekly Meal Plans: Meal Planning Made Simple
High Volume Food Hacks: More Food, Less Calories
Treat Meals: Your Weekly Indulgence
5-Minute Meal Recipes
30-Minute Meal Prep Guide
Budget-Friendly Meal Plan
(NEW!) Carbs & Fats: Optimizing Nutrition
(NEW!) How To Structure Your Pre-Workout Meal
Sweet Tooth Hacks
(NEW!) Fat Loss Plateaus: Overcoming Them
(NEW!) Eat More To Lose More: Diet Breaks & Refeed Days
(NEW!) Weekends & Social Events: Use This "Calorie Hack"
Building Balanced Plates: The Key To Long Term Success
Mindful Eating: Changing Your Eating Behavior
Hydration: The Most Neglected Element of Nutrition
Sleep: More Important Than You Realize
Travel Guide: Staying On Track
Alcohol Guidelines: Keep Your Social Life
SECTION 8 - ADDITIONAL RESOURCES: Training
(NEW!) ⏱ Time Saving Workouts: Same Gains, Half The Time
(NEW!) Ab Workouts: Building Your Abs
(NEW!) Advanced Muscle Building Techniques: Lengthened Overload
Optimizing Rest Days: Mobility & Prehab
(NEW!) Deload Weeks: Better Recovery = Better Gains
(NEW!) Exercise Order: Prioritizing Certain Muscles
What To Do On “Bad Workout” Days
(NEW!) 🏋 Strength Plateaus: Breaking Through
SECTION 9 - MEASURING PROGRESS
“When Will My Abs Show and How Much Will I Weigh?”
Tracking Fat Loss: It’s Not Just About Weight!
(NEW!) The Truth About “12 Week Transformations”
SECTION 10 - What To Do AFTER A Fat Loss Phase: Build Muscle OR Maintain
The Decision: Build Muscle OR Maintain Your Results?
How To Maintain Your New Physique
How To Transition To A “Muscle Building” Phase
(New!) How Fast Your Muscles Should Grow & How To Measure It
SECTION 11 - STRENGTH GOALS FOR THIS PROGRAM
(NEW!) Your Intermediate Strength Targets
Section 12 - WHAT'S NEXT: Accelerate Your Results
(NEW!) 2 Ways To Continue Progressing From Here
Disclaimer
Disclaimer
(NEW!) Carbs & Fats: Optimizing Nutrition
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