As a lifelong gamer striving for better fitness, I watched the V Shred YouTube review with great interest. While some aspects concern me, it ultimately taught me how gamers can embrace exercise effectively and compassionately. This article analyzes problems with the V Shred approach and offers science-based advice for sustainable results.
Understanding the Claims Behind V Shred
Founded by influencer Tyler Johnston, V Shred sells workout and diet plans advertised to "hack" fat loss through proprietary methods. Per their website, these intense plans constitute the "key" to getting slim and muscular fast, regardless of age, genetics or starting point (V Shred, 2023). The programs involve both extreme calorie restriction through restrictive dieting as well as demanding exercise routines.
V Shred also utilizes a short questionnaire to assign clients to one of three "body types":
- Ectomorph – Characterized by lean muscle mass and fast metabolism
- Mesomorph – Characterized by athleticism, muscularity and moderate fat storage
- Endomorph – Characterized by higher fat storage, slower metabolism
Based on assigned type, users receive customized diet and workout plans. However, studies increasingly refute notions that body types correlate to personality traits like willpower or dictate fitness potential (Wells et al., 2008). As explained below, such beliefs can seriously endanger health.
V Shred utilizes questionable science in their body type theory and extreme diet/exercise claims. Infographic from V Shred website.
Dangers of Restriction and Weight Cycling
The V Shred system worries me due to its extreme diet culture messaging. Terms like "excruciating hunger" and "crashing metabolism" frame reasonable eating urges as catastrophic personal failures. But in reality, chronic restriction often backfires. As an ex-crash dieter, I damaged my wellbeing through similar weight cycling.
Over 28 million Americans have or will have an eating disorder this year (ANAD, 2023); dieting constitutes the number one risk factor (Neumark-Sztainer et al., 2006). For those predisposed, V Shred‘s methods may foment disordered habits. My priorities shifted substantially after overcoming my own struggles. Now I focus on holistic balance over pushing extremes.
Equally concerning is V Shred‘s intense "carb cycling" for rapid fat burning. Some research suggests strategic carb/calorie manipulation benefits weight loss (Harvey et al., 2018). However, more moderate cycling aligned with lifestyle change proves most effective long-term (Antoni et al., 2018).
In my early 20s, I took an aggressive, short-term view of fitness. Despite being an ectomorph, I ate very little and over-trained for unsustainable periods. Invariably I would burn out then rapidly regain weight, damaging my body image further. This yo-yo pattern wreaked metabolic havoc and vitiated progress for years. I wish someone had encouraged me to make gradual lifestyle adaptations.
Rethinking Fitness as a Gamer
As a passionate gamer, I believe we must redefine fitness success beyond unrealistic body ideals or extreme outcomes. Rather than fast results from punishing diets and workouts, we should focus on sustainable wellness practices balanced with enjoyment of games we love.
The V Shred emphasis on eliminating belly fat and targeting "stubborn" areas through their cycling protocols lack scientific justification. Research conclusively shows that spot reduction of fat does not work (Kendall & McCreary, 2022). Thankfully, years of near daily strength training and cardio yielded great holistic results for me. And I achieved this without starving or depriving myself of activities bringing meaning and joy. There IS another way!
Here is my framework for cultivating fitness as a gamer:
- Make Most Activity Enjoyable & Game-Based
- Engage in active gaming, gamified workouts, VR routines
- Treat exergame platforms (Nintendo Ring Fit, Just Dance, etc.) as gateways for beginners
- Practice Intuitive Self-Care Over Restriction
- Honor hunger/fullness cues; eat nourishing whole foods mostly
- Rest adequately; obtain sufficient sleep nightly
- Focus on Lasting Lifestyle Change
- Introduce shifts gradually over 30-60 days
- Celebrate small wins; have compassion about missteps
- Remember Wellbeing > Outcomes
- Define success via consistency, not goal achievement
- Feel pride in nourishing your body through fitness
Conclusion
For us gamers, V Shred‘s extreme messaging bears an insidious allure, playing to fitness insecurities we may feel. But answers exist not in privation and metabolically risky methods but through compassion and science – by better integrating activity we enjoy with adequate nourishment and rest. Start where you are, focus on process, and let balanced lifestyle adaptations build in time. You may just surprise yourself with the lasting results.
References
Antoni, R., Johnston, K. L., Collins, A. L., & Robertson, M. D. (2018). Intermittent v. continuous energy restriction: differential effects on postprandial glucose and lipid metabolism following matched weight loss in overweight/obese participants. British Journal of Nutrition, 119(3), 355-366. https://doi.org/10.1017/S0007114517003890
Kendall, K. L., & McCreary, D. R. (2022). Muscles: Testing and function, with posture and pain. Lippincott Williams & Wilkins.
Harvey, J., Howell, A., Morris, J., & Harvie, M. (2018). Intermittent energy restriction for weight loss: spontaneous reduction of energy intake on unrestricted days. Food science & nutrition, 6(3), 674.
National Association of Anorexia Nervosa and Associated Disorders. (2023). Eating disorder statistics. https://anad.org/eating-disorders-statistics/
Neumark-Sztainer, D. R., Wall, M. M., Haines, J. I., Story, M. T., Sherwood, N. E., & van den Berg, P. A. (2007). Shared risk and protective factors for overweight and disordered eating in adolescents. American Journal of Preventive Medicine, 33(5), 359-369. https://doi.org/10.1016/j.amepre.2007.07.031
V Shred. (2023). Official website. https://vshred.com
Wells, J. C., Douros, I., Fuller, N. J., Elia, M., & Dekker, L. (2000). Assessment of body volume using three-dimensional photonic scanning. Annals of the New York Academy of Sciences, 904(1), 247-254.