GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE. getleanstaylean.uk

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1 GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE getleanstaylean.uk Disclaimer: It is always recommended to consult your GP before starting any new training or nutrition programme. "Give someone a 6 week diet plan and they'll eat healthily for 6 weeks, teach them about nutrition and they'll eat healthier for life."

2 WHY YOU'RE NOT LOSING WEIGHT You're still consuming more calories than YOUR body needs You're actually unsure how many calories you should be consuming You're over-consuming a particular food group which is leading to consuming too many calories You're choosing certain exercises that aren t useful for fat-loss E.g, crunches. 5. You deprive yourself of your favourite foods then end up over-consuming them 6. Your goal is too big and too far away, break it down into smaller goals. 7. You re unaware that there is something that completely STOPS fat burning. 8. You still think there is a magic pill, tea, shake or diet that you haven t stumbled across yet. (There isn t!) Do these apply to you?

3 STOP DIETING? The chances are you've been on a diet. Did it work? Could you stick to it? The key to a diet being successful is being able to stick to it and keep the weight off after! Most go back to their old habits and this is why "diets" don't work! If you go on a diet for a month and lose a stone, then put a stone and a half back on after, was it worth it? Probably not. Not great for your health either. Stop thinking of it as a diet & make small simple lifestyle changes that you can easily sustain. This is why my clients are successful, we set small goals together and they LEARN how to sustain this fat-loss, what foods they can eat comfortably and what they need to keep an eye on.

4 BURN MORE FAT BY DOING LESS? Exercise is a key part of fat-loss. Yes, we can lose weight without exercising, but the benefits of exercise are endless. Be savvy with your training, get the biggest return for your effort! If it was possible to burn more fat in 30 minutes than it was in an hour would you be interested in hearing more? Of course you would... Person A goes to the gym for 60 minutes, with 60% effort. Person B goes to the gym for 30 minutes, with 90% effort. Who burns more fat? Well, Person B, studies say. Person B's session was more intense so will be burning fat throughout the session but also after whilst they re sat at home, like an afterburn effect. One study shows interval training (Also known as HIIT) burns 9 times more fat than any other form of training! My Get Lean Stay Lean clients are provided with a training programme that can be adapted to their fitness levels and maximise fat-loss at the same time. No more wasting hours in the gym for little return.

5 WHY LOW-CALORIE DIETS DON'T WORK! If you have been on a diet before you've probably tried the "just eat less" approach, slashed your calories and driven yourself mad with hunger. Been there myself! If you need 2000 calories a day to maintain your weight, and start eating 1200 calories a day to try lose weight,, what will happen? Well, you ll lose weight initially, but this will slow down pretty quickly (and you ll be so hungry!), and when it slows down, then what? Eat less than 1200? No thanks! Stop eating less, and start eating right! My clients drop their calories to a level they are happy with, feel full, but drop body-fat at the same time. Don t want to count calories? It s not necessary to be obsessive and count everything. I monitor my clients calories via the food diaries they submit on my website.

6 MYTHS & LIES! We've all seen these gimmicks and "secrets" in magazines or things you've heard down the gym that are simply rubbish! Here's a few... - Sit ups to tone your stomach - MYTH - No carbs after 6/7/8pm? - MYTH - Lighter weights, more reps for toning - MYTH - Eating fats are bad for you! - MYTH - Fat burning pills - MYTH (You'll burn more calories walking to the doctors after!) - Fruit juice is healthy! - MYTH (Don t confuse healthy with fat-loss) - Detoxing/Cleansing - MYTH! (There s no such thing, your kidneys & liver do this 24/7/365!) Don't get drawn in by the next fad, gimmick or some rubbish you read in the latest magazine. If they worked, 60% of people wouldn t be overweight!

7 WHY MY CLIENTS SUCCEED! - They get a Shopping List to choose their preferred items from, no eating bland foods they dislike - They get a Menu Planner, allowing them to rotate and swap foods to keep things varied... - They get sample training sessions to try or adapt to suit their fitness levels & preferences - They get a PDF with lots of tips to make sure they don't waste any time following things that don t work! - They get a Recipe ebook with 49 sample recipes in - They log food diaries & progress on the website to ensure they're on the right track - They get continued reactive support via from me, got a question? Ask. - They go away at the end with the knowledge to maintain their results and carry on without having to diet.

8 QUESTIONS? ASK ME HERE getleanstaylean.uk

GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE. getleanstaylean.uk

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