90 DAY BODY TRANFORMATION COACHING CHALLENGE. Lose Weight, Burn Fat And Get Your Amazing Body Back in just 90 Days! By Coach Olu Aijotan

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1 90 DAY BODY TRANFORMATION COACHING CHALLENGE Lose Weight, Burn Fat And Get Your Amazing Body Back in just 90 Days! By Coach Olu Aijotan (C) Naijaweightloss.com All Right Reserved!

2 Dear Friend, WELCOME MESSAGE FROM COACH OLU AIJOTAN : CONGRATULATIONS! You are about to embark on a journey that will COMPLETELY transform your life for good! I know this, because over the past 3 years that I have been helping thousands of Nigerian Men and Women to lose weight and get their desired figure. I have experienced transformation of people who have struggled with their weight for many years shake off all the pounds of pounds within weeks and see their body change that they have to completely change their wardrobe! And this same experience is what I want to help you to achieve over the next 90 Days! I won't lie to you... It won't be easy peasy. It won't be a "sit at home, eat junk and lose weight" program. But all your hard work will pay off. It will be worth it. I can tell you that this 90 Day Body Transformation Challenge will be fun. And at the end of this challenge, you will be amazed by your own body transformation. Not only that, people around you will find you "unrecognizable". Without wasting time, let's dive in as I walk you through what you need to kickstart and what you will be doing over the next 90 Days. I wish you an amazing body transformation. Yours Sincerely, Coach Olu Aijotan

3 STEP 1 90 Day Body Transformation Quick Start Guide! Measure Your Body Weight Statistics Before you kick-start your 90 Day body Transformation Challenge, make sure you measure yourself using the below required metrics and write the result in a Notepad using a pen: NOTE: You can go to a health centre or hospital close to you to do this measurement if you don't have all the equipments. HINT: Be nice to the nurse in charge :) 1. Your Current weight: Use a weighing scale to measure your current weight in Kilograms. "Do Not Guess Any of the above measurements. If you do, you won't see RESULT! STEP 2 Measure Your Current Height: Take off your shoes, stand upright against a wall. Use a ruler/box to place above your head and use a pencil to mark the position of your head on the wall. Then take a measuring tape rule to measure the point from the pencil marking to the floor. This will tell you your exact height in Inches Record this on your notepad. STEP 3 Measure Your Belly Size Place a tape rule around your waist. Ensure it goes round your belly (the navel). Lay it carefully between the top edge of your hip bone and the lower part of your rib cage. Breathe in and out and then take the measurement and write it on your notepad.

4 STEP 4 Calculate Your BMI Index BMI (Body Mass Index) calculates the ratio of body fat you have in relation to your height. Go to this link: Then enter your current weight in kilograms and Height. It will automatically calculate your BMI. Currently, my BMI is: 23.1 (Healthy Weight). If yours is above 24.9, then our GOAL for this challenge would be to bring that BMI down! STEP 5 Take a 3 Dimensional Photo Of You. Using your mobile phone camera, take a 3 dimensional photo of you. That is Your Frontal photo 2. Your back Photo 3. Your Sideways Photo The reason why I asked you to take a photo is because, losing kg alone is not accurate when you want to know how much fat you've lost. For example I weigh 80kg and I have an athletic body figure because I have low body fat. Someone else who weigh 79kg just like me might have a fatty big body because theirs body content is mostly fat! If I was to base my weight loss on just age, I might be fooled to think I am not losing weight.

5 So, taking a "before" and "after" picture would help you see how much weight you've lost. So make sure you take your photo's before you start this program Save your photo, and your measurement in a safe place. We will need this at the end of the challenge to COMPARE the weight you started with and the weight you ended up with at the end of the program. Whatever you do, please MAKE SURE you do the above measurements. If you don't, your 90 Day Challenge has failed before it even started. The 90 Day Body Transformation Challenge Ground Rules 1. You AGREE to Follow the Plan as Strictly as you can. You AGREE to follow the meal plan and time table and follow all my advice that I share via You AGREE to run this coaching over the next 90 Days. This is equivalent to a 3 Month period. 3. You Will Take Your Measurements every two weeks (Weigh in Day) to record how much fat you are losing every fortnight. 4. No form of weight loss pills or Weight Loss Herbal Drink is allowed while running this 90 Day Coaching Program 5. Irrespective of how busy you are, you AGREE to make out time to workout at least 20 minutes Daily. No Excuse, no Shortcuts!

6 OTHER IMPORTANTS FACTORS REQUIRED How To Measure Your Food Portions This coaching program allows you to eat up to 5 times daily. That is, Breakfast, Lunch, Dinner and two snacks. In this program, we don't count calories. Instead, we eat in portion sizes. Make sure you follow the explanation in the picture below for portion sizes. NOTE: For your weight loss to work, you must follow this portion sizes! Its IMPORTANT to your weight loss success! When dishing your meals, always use a "small/medium plate. Do Your Workouts At home In your Living Room Over the first 1 week of this coaching, I am going to give you an easy 10-5 minutes workout to do. Then the workouts will move up and up in terms of intensity in this format: Beginner, Intermediate, Advanced etc. You can do these workouts in your room. In the morning before you go to work, during lunch break or even at Night when you come back. Whatever routine time that fits your schedule, make sure you DO IT!

7 How The 90 Day Coaching Will Run And What Is Expected Of You WEEKLY MEAL PLANS I will send you Weekly Meal Plans few days before the start of the week. In the Meal Plan, you will have 7 Days meals Time table. The meal time table is sent in advance so you can "Plan" your meals ahead of time so you can get the ingredients together etc. DAILY S Apart from sending you the weekly meal time table, I am going to send you a daily s with the list of food for that particular day. This is ONLY to be used as a reminder only! MEAL PLANS Your daily meal plans will contain selected foods and meals that are fat burning that you can eat on a daily basis. If one of the meals on the plan is NOT available to you right away, you can substitute it with another meal that is on the time table on another day. e.g. If on Monday, I am meant to eat Oat Meal as Breakfast and I don't have it, I can substitute it with Egg On Toast On Wednesday etc. " COONTACT/SUPPORT If you are reading this, then you have access to my contact details ( , Tel). Feel free to contact me if you have any queries, whatsoever and I'll be happy to help you out. Thank you for reading the quick start guide. I cant wait for you to kick-start your challenge. Yours Sincerely, Coach Olu Aijotan