Saturday, 29 January 2011

30 day fat loss plan

Here is the plan.

The food plan is part of what is known as 'The Paleo Diet', 'GI diet' and a Mediterranean diet. It consists of food groups that are closer to what our body naturally wants to work at optimum levels. Working at optimum levels, your body is then able to burn fat rather than store fat, so your exercise efforts are rewarded with fat loss. It is modeled on how humans survived in paleolithic eras. Personally, it is the only food plan to follow. It is higher protein than a conventional diet, but most people don't eat enough protein anyway, so any increase will seem huge. Unlike fad low carb diets, there isn't a carb reduction in this plan. It is a replacement of good carbs for bad carbs. Good carbs are fruits and vegetables (except legumes and starchy root vegetables). Bad carbs are anything that has been processed like bread, rice and pasta. These affect your insulin levels and it is better insulin regulation that will turn you into a fat burning machine. If you eat animal protein, you must have vegetables with it. This helps to regulate blood acidity. Why is this important? You can lose as much calcium as you are trying to eat if your diet is acidic which can lead to osteoporosis. So you're going to eating a lot more vegetables. Paleo protein sources are high quality,lean animal meats and fish. Grass fed or free range organic is the best meat you can go for.

There are other conditions I give my clients to achieve success.

* No cereals for breakfast
* No smoking allowed
* 2 litres of mineral water a day.
* No more than 2 units of red wine every other night (yes I am serious).
* 5 exercise sessions a week ( they will vary in length).

Sound simple? I never said it would be easy. If you follow this, you can lose anywhere between 1/2 stone to 1 stone of fat. Remember, if you are reading this far down, no excuses or whinging.

Every meal must have protein and good fat in it. Fat is like green Kryptonite to Weight Watchers but you need good fat to function well. As mentioned earlier, cereals aren't allowed. Granola is OK if you are stuck, otherwise make more time to plan.

Breakfast (choose from one of these)

Poached eggs, smoked salmon, tomatoes, small handful of nuts (not peanuts).
100g of any lean meat or fish with either tomatoes or vegetables. This could be sirloin steak, fish ( take some mints with you). There are lots of things you can chose from.

Sound weird? Tradition and culture has conditioned us to think that cereals are a 'great start to the day.' They are actually the worst thing you can do if you want all the health benefits from this plan. YOU MUST NOT LEAVE HOME WITHOUT HAVING BREAKFAST.


100g of any lean meat or fish with dark green salad and half an avocado or olive oil/flaxseed oil dressing (or save half for your pre-evening meal for people with smaller build)


Small handful of nuts and a couple of pieces of fruit.

Pre evening meal

small piece of protein with a few tomatoes

Evening meal.

100g of any lean meat or fish with 2 vegetables and a good source of fat.

Under no circumstances should your evening meal look like an all you can eat buffet. Once this plan starts to work, you should feel like you don't need as much food in the evening. You should also feel like you are looking forward to your meals instead of punishing yourself with a low fat rice cake.


This is where the real fun begins. Under no circumstances should you be wasting your valuable time and effort training at the 'fat burning' level spouted out by the gyms. Short sharp bursts of exercise will make up your cardio. If you want BIG results, you must be doing weight training too. so 5 day plan will look like this.

* Monday, Interval session
* Tuesday, weights
* Wendesday, intervals session
* Thursday, weights
* Friday, interval session.
* Saturday, fun activities
* Sunday, rest.

If you can't get to the gym to do a weights session then don't worry. You will still get good results. I don't care what you do in your interval session. You could run up and down the stairs or join a Zumba class (Zumba has just gone crazy!), All interval training means is your heart rate going up and down. Make sure 2 of your total sessions are quite intense but only last for 20 mins.

If you have access to weights, your programme needs to follow this format.

* Each set must last for 40 seconds
* 3 sets for each exercise
* Alternate between upper body then lower body or whole body movements
* 20 minutes minimum
* Heart rate is up like doing a cardio session.

Is that it? Yes. If this is a big change in exercise volume for you then start the your first session at 20 min then add 5-10 minutes each session until you are at 1 hour.

Tips for success

* Planning is crucial. If you leave home and you haven't thought about what you are going to eat, chances are it will lead to a bad choice being made.
* If you have a slim frame then have about 80g portions of protein. If you have a bigger build, have more than 100g.
* You must have lots of vegetables with your protein source.
* Protein must be lean meat sources.
* Cook more the night before so you can have your protein the day after either as lunch or breakfast. Chicken works well here.
* If you are stuck, have some refined carbohydrates but they should make up the smallest amount on your plate.
* Your pre-evening meal should mean that your evening meal is smaller.
* Try and eat at least 2 hours before you go to bed.
* You can have chocolate, but it must be over 70% cocoa and have a few squares after your meal, never on an empty stomach.

Once you have digested all this, let me know how you are going to apply this. Remember, it is an all or nothing programme and it is only 30 days.

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