How To Lose 5 kg’s of Ugly Unwanted Body Fat In The Next 4 Weeks And Keep It Off! By Jacob Mcluskie Owner of Posi?ve Existence Personal Training PH: (07) 3889 3295 [email protected] How to Lose 5 kg’s in 4 Weeks 2 Table of Contents Taking control of your weight loss journey Page 4 The mindset you’re going to need to achieve the body of your dreams Page 7 What you need to know Page 7 Page 9 My top 5 ?ps to increase your energy expenditure Page 10 My top 5 ?ps to decrease your energy intake Page 13 How to track your results to ensure success Page 16 Why seWng goals is so important Page 17 Page 17 Energy Balance – why it’s so important Goal seWng exercise to fast track your results Tips from Guy – who has lost 5 kg’s in 4 weeks and gone on to lose 16 more Page 18 Your workout videos – 12 *10minute workouts you can do anywhere any?me! Page 18 How to plan your workouts Page 21 What you need to eat Page 21 PuWng it all together Page 24 Where to now? Page 24 How to Lose 5 kg’s in 4 Weeks 3 Before We Start Before we get into it I do need to men?on that before you start any exercise or weight loss regime you should consult with a professional. The best way to do this is to talk to your doctor to make sure that you are OK to start or change your exercise rou?ne. OK, now that I got that out of the way let’s get into it ☺ Part 1 Taking Control of Your Weight Loss Journey Have you ever tried to lose weight before? Perhaps you were reasonably successful just to find the weight coming back on over ?me? What I’m going to teach you in this program is everything you need to know to lose the weight and keep it off! This program will show you how to develop the three key areas of weight loss success being Mindset, Nutri?on and Exercise. I’ll teach you a bunch of really easy to implement techniques that I have seen work ?me and ?me again! Let’s be very clear on something right from the start. I can teach you a lot of stuff but YOU have to implement it if you want to see the results you desire. I want you to ask yourself one ques?on. Who is the one person who has the power to hold you back from living your life in the body of your dreams? If you answered you, thank you for being honest. When we boil it down no one else has the power to stop you from achieving your goals. Sure your friends might be a bad influence if they’re ea?ng bad foods or drinking too much and trying to get you to do it as well but who puts the food in your mouth? You not only are the one who has the power to hold yourself back but you are also the only one who has the power to make a change! To change your habits for the beger and start a new page. From this day forward you have the opportunity presented to you to lose the weight you’ve been trying to and start feeling great about yourself! How to Lose 5 kg’s in 4 Weeks 4 I want you to take a ligle moment now and picture yourself achieving the body of your dreams. Close your eyes while you do this. Ok, we’re back. How good did that feel? What we’re going to do from now on is hold onto that feeling in your thoughts un?l it becomes your reality. The mind is a powerful thing. See your brain works kind of like a GPS in that we can program it to where we want to go. If we program it to move towards feeling great, losing body fat and living the life of our dreams the funny thing is you’ll start doing and no?cing things that are going to help you along the way. Like when you need a new car, what do you see everywhere? Car sales! They were there before you just didn’t no?ce them. So what you need to do is make yourself incredibly aware of the end result you desire because without knowing the des?na?on you’ll never get there. It’s like going for a drive without knowing where you’re going – you’ll probably just end up was?ng your ?me. How to Lose 5 kg’s in 4 Weeks 5 Part 2 The Mindset You Need To Develop To Achieve The Body Of Your Dreams My business coach Brad Flynn introduced me to how powerful mindset was in achieving goals and being successful in anything and since then I have become really passionate about helping others discover this powerful technique to use in all areas of their life and have seen some unbelievable results. You see a guy called Brad Sugars who owns a business coaching company called ACTION COACH developed this concept called “ The Line” which I’m going to explain for you now. Or if you prefer you can watch this video This is what it looks like – I want you to take a moment to take it in. OWNERSHIP VICTOR ACCOUNTABILITY RESPONSIBILITY BLAME EXCUSES VICTIM
DENIAL How to Lose 5 kg’s in 4 Weeks 6 So basically if you have a look around you will no?ce that in general there are two types of people. There are vic?ms and there are victors? Which one are you? You see VICTIMS use blame, excuses and denial to tell you why they haven’t been able to do something. VICTORS on the other hand take ownership, accountability and responsibility for their ac?ons. So basically you have a decision to make. You can decide right now to live above the line and take ownership, accountability and responsibility for your ac?ons and get some unbelievable results or you can con?nue to use blame, excuses and denial to tell everyone why you haven’t been able to achieve the body you desire. So what’s it going to be? How to Lose 5 kg’s in 4 Weeks 7 Part 3 What You Need To Know To Achieve The Body of Your Dreams This part of the program is going to arm you with all of the informa?on you’re going to need in order to lose 5 kg’s (11 lbs) in the next 4 weeks. The problem with informa?on is that there is so much of it! Last ?me you tried to find an answer in Google did it frustrate the heck out of you? There’s so much conflic?ng informa?on out there so what I’m going to share with you is stuff that I have seen work with my own eyes, I’ve seen this stuff transform lives – so make sure you take it in. You never know which bit is going to trigger you and fill in those missing pieces for you! The first thing I want you to do is get a pen and paper ready and follow the link below to a video of me running a nutri?on workshop with a group of our clients. It’s full of handy take home ?ps and tac?cs that you can implement straight away into your everyday life to achieve immediate results. It’s split up into 6 small 10-­‐15 minute segments. I recommend you watch every second as you never know what you’re going to pick up on. You don’t have to watch it all at once, just work your way through video to video and take notes as you go. Here’s the link to the video of the workshop (Part1) Part 2 Part 3 Part 4 Part 5 Part 6 How to Lose 5 kg’s in 4 Weeks 8 The next part of what you need to know is an interview with Australia’s top personal trainer (if you don’t include me of course). His name is Brad Sheppard and he is a former Jnr Mr Australia bodybuilding champion as well as an Australian Fitness professional of the Year. Brad has 16 years of experience in the fitness industry and in this interview will share with you: • The number 1 fitness myth he has come across • The best way to u?lise carbs in your diet to maximise fat loss • How to maintain a healthy lifestyle even when you’re busy • How being healthy is going to impact the rest of your life • The mindset shir required to get yourself into ac?on right now! Here is the link to the video interview with Brad Sheppard – Part 2 – Part 3 How to Lose 5 kg’s in 4 Weeks 9 Part 4 Energy Balance – Why it’s so Important As complicated as weight loss is it boils down to a very simple equa?on… Would you like to know it? Here it is: Energy in – Energy out = Your Result Pregy simple right? That’s the beauty of it. In a moment I’m going to teach you how you can best tweak your energy in and energy out to maximise your results but I want to take a second to explain exactly what this means. You see if you’ve been around the same weight for a while now you’re in what we call energy balance. This means the energy coming into your body (the food and drink you consume) is roughly equal to the amount of energy you’re expending each day through physical ac?vity, your metabolism and just generally living. If your weight has been going up then we know that you’re consuming more energy then you’re expending. Get the idea? So the ques?on is how do you lose weight? Well it’s really simple. You need to make sure you expend more energy then you consume. The trick is you need to do it in a way that’s going to help you achieve long term results, not just some quick fix to help you lose a few kg’s just to put it back on again. PS: Has that ever happened to you? So annoying!!! What I’m going to teach you now are my top 5 ways to increase your energy expenditure and my top 5 ways to decrease your energy intake. These are all really simple ?ps that you can apply immediately. There might be some that when you read them you think to yourself “I know” if you hear yourself saying that I want you to ask yourself the ques?on “Do I do it or do I just know it?” Knowledge without ac?on is useless so if you know it but haven’t been puWng it into ac?on use this as your opportunity to ask yourself why? How to Lose 5 kg’s in 4 Weeks 10 Part 5 My Top 5 Tips for Increasing Energy Expenditure 1. Perform Interval Training Interval training has been proven to burn up to 9 ?mes more body fat than tradi?onal training methods. What is it? It’s really simple, all you do is workout intensely for a short period of ?me followed by a rest and repeat. The workouts in this program use interval training so you’ll soon find out what I mean ☺ What interval training does is put your body into a state called oxygen debt. This means that for several hours arer your workout your body will be expending energy at a higher rate. This is good news for your total energy expenditure! For a full report on exactly why interval training works you can check out a blog post I wrote forever ago by clicking here. Or if you’re like me and just want to do it, don’t bother reading that – just do our workouts! 2. Build Muscle Before I go on… LADIES, DON’T FREAK OUT!!!! Sorry I couldn’t resist. So you don’t have to worry about bulking up because you don’t have enough testosterone in your body to do so, plus I’m not talking about liring lots of super heavy weights here. The reason we want to build some muscle mass is due to the effect it has on our metabolism. You see every ligle bit of muscle you have on your body requires energy to live. This means that 24 hours a day your energy expenditure is going to be increased if you have more muscles! If you go back to our equa?on energy in – energy out = your result then obviously increasing our energy out is a good thing! Plus the even cooler thing is that all you need to do is make a few simple changes to your workouts to affect your energy expenditure 24 hours a day 7 days a week ☺ PS: On top of this on the odd occasion when you do eat the wrong thing it won’t mager quite as much because your raging metabolism will burn it up faster! How to Lose 5 kg’s in 4 Weeks 11 3. Schedule Your Exercise Time First How important to you is your health? How many business mee?ngs could you agend from a hospital bed? Will other people survive if you don’t drop everything immediately to reply to that e-­‐mail? All very simple ques?ons but I think you’ll agree they put things into perspec?ve. You see without your health you literally have nothing. So why is it that all too oren we don’t priori?ze it? Do you think if you made your health a priority it would improve? What we’re going to do is make exercise a part of your weekly schedule. Literally if it’s not already in your diary I want you to go and get it and write allocate 3 * 15 minute segments in there over the next week. If it already is a part of your schedule ask yourself the ques?on “do I do enough?” Really in my opinion exercise should be a part of our daily life. Scheduling your exercise is the first step. The second step is ACTUALLY DOING IT. Would you miss an important mee?ng just because you didn’t feel like it? Make yourself a rule right now. If you have to say it out loud that’s cool too. The rule is “Once my exercise is scheduled it gets done!” You can change your other appointments to accommodate. 4. Take the stairs Every ?me you go to a shopping centre you’re going to be faced with a decision. To take the escalators or to take the stairs. Which do you normally choose? Let’s make a rule to take the stairs 100% of the ?me ☺ By doing this you are obviously going to increase your energy expenditure and the great thing is it won’t take you any longer. When I take the stairs I make a game of it by trying to beat the people who got on the escalator at the same ?me to the top. They might think I’m crazy but who cares! Take the stairs every single ?me and you’ll soon no?ce a spring in your step and you’ll catch yourself doing other weird stuff like walking instead of driving just coz. CRAZY! How to Lose 5 kg’s in 4 Weeks 12 5. Chunk your exercise on busy days Chunking means instead of doing all of your exercise at the same ?me you do a bit here and a bit there. This will help you in two ways. 1 – You won’t miss out on your workout so this will help keep your energy expenditure up. 2 – It will help keep your stress levels at bay. When’s the last ?me you got really stressed at work? What did you do? Next ?me try some squats or a quick walk – much healthier then comfort ea?ng and certainly more effec?ve for your weight loss goals ☺ Here’s an example of how I use chunking some days. If I’ve got a heap of videos to upload to YouTube I’ll start uploading then go and do a couple of sets of exercise, then I’ll come back and repeat. Another example is if one of my clients is running late I’ll use that 5 minutes or so to do some sit ups or squats instead of siWng down and geWng half way through an e-­‐mail which is pregy much a waste of ?me. How to Lose 5 kg’s in 4 Weeks 13 Part 6 My Top 5 Tips For Decreasing Your Energy Intake 1. Wait 10 Minutes A]er Ea^ng before Considering Seconds Have you ever been so hungry that you have a giant serve of food only to get back again for seconds? The problem here is that over ea?ng will quite obviously increase your energy intake which is clearly detrimental to your weight loss goals. It takes a ligle while for your stomach to tell your brain it’s full. This is why you can eat a giant serve and s?ll be hungry. Next ?me wait at least 10 minutes arer you’ve eaten to see if you’re s?ll hungry. If so get yourself a small serving and wait another 10 minutes. Use this immediately and you’ll see that it works! PS: a recent study showed that using a smaller plate actually does make you feel fuller on a smaller amount of food. Give it a try and see! 2. Plan Your Meals Have you ever forgogen your lunch to find that while on your lunch break it’s pregy hard to find a convenient meal that’s good for you? Most fast food outlets provide food that’s loaded with carbs, sugar and preserva?ves. The reason for this is that carbs are really cheap to produce so that’s how they make money while s?ll offering cheap food. It’s like the saying goes – you get what you pay for. By planning and preparing your meals you avoid falling into the fast food trap. PS: If you do forget your lunch one day a great op?on is a Subway wrap, other things you can do is keep a constant supply of fruit, nuts, protein bars etc… at work so you never get caught out. How to Lose 5 kg’s in 4 Weeks 14 3. Keep a Food Diary Download this it’s a food diary template that we use with our clients. All you do is follow the example and type in the food you eat. Do this for at least a week. Once you keep a food diary it will become really obvious to most of you if your nutri?on is in accordance with your weight loss goals. It makes it really clear if you eat as well as you thought you did – remember you need to be honest with this ac?vity for it to work. If you would like specific advice and help with your nutri?on circumstances you can contact our team at [email protected] and we can explain the different services we offer which might help you in your par?cular situa?on. 4. Eat Small Meals Throughout The Day One of the biggest things that will stop you from losing the weight that you desire is over ea?ng. One tac?c we’re going to use to combat this is to eat several small meals throughout the day. This is going to help you in a few different ways. It will help control your cravings for nasty high sugar foods because it will level off your blood sugar levels. You see when you don’t eat for long periods at a ?me your blood sugar levels drop. When this happens your body’s response is to crave high sugar foods because that’s the fastest way to get your blood sugar back up. You don’t need me to tell you that ea?ng high sugar foods is bad for your weight loss goals, so I won’t…. BUT IT IS! The second reason why ea?ng smaller meals will help you is because it will control your tendency to overeat. One of the biggest problems I see is people oren don’t eat a lot during the day and this means by the get they get home in the evening they’re starving. This is going to mean that you’re far more likely to eat too much. By ea?ng more frequently you will be able to control your por?ons at those major meals because you won’t be so hungry. How to Lose 5 kg’s in 4 Weeks 15 The third way in which ea?ng more frequently will help you lose weight is because it’s actually going to speed up your metabolism. You see when you don’t eat for long periods of ?me your body has a natural response to conserve energy because it doesn’t know when it’s going to get nourished next. If you were stuck in the middle of the desert this would certainly be handy but unfortunately it won’t help you with your weight loss goals. When you add to this the muscle wastage you will experience by not ea?ng regularly you can see how this is bad news for weight loss -­‐ remember we want your body expending as much energy as possible so we need your metabolism firing and those muscles to burn lots of energy! By having small frequent meals your muscles will constantly be nourished therefore they won’t waste away and your body will have a constant source of nutri?on so it will be expending energy like there’s no tomorrow! PS: This also means you will have more energy ☺ 5. Reduce Your Carbs, Increase Your Protein It’s really ligle wonder most of us over consume carbohydrates when you take a look around. You only have to walk into a service sta?on and you’ll see carbs everywhere! They’re easy and cheap which is why they’re so popular. Ever wondered why a protein bar costs more than a muesli bar? Protein is far more expensive to produce so therefore most food manufacturers concentrate on high carbohydrate foods so they can enjoy a large margin on it. So why do we need more protein? Really simple: 1 -­‐ more oren than not we eat more carbs than we need and these extra carbs that we don’t burn get stored as body fat. 2 – Protein keeps you fuller for longer so you will be less likely to get hungry and overeat at later meals. 3 – Protein is what your body uses to repair damaged muscles which you’ll need considering you’re going to be working out hard ☺ How to Lose 5 kg’s in 4 Weeks Bonus Tip: Don’t drink your calories! 16 Things like most alcoholic drinks, sor drinks and fruit juices are loaded with unwanted calories. What’s even worse is that one the most part they are what we call dead calories which means you get no benefit from them. Try drinking more water – you should no?ce that your desire for these other drinks decreases when you’re not thirsty and since you’ll be ea?ng nice regular meals you won’t get those intense sugar cravings. How to Lose 5 kg’s in 4 Weeks 17 Part 7 Track Your Results There’s a saying that goes something like “what gets measured gets beger.” Basically this means by becoming aware of where you are it’s going to be easier to figure out how to get beger. Imagine trying to save money without ever checking your bank account! What you need to do now is download this file and print it out. This is your results tracker. What you are going to do next is watch a short video. This video will show you how we take the measurements to ensure they are accurate and also how to do our physical tests so that we can measure the improvement of your fitness level ☺ Here’s the link to the video. How to Lose 5 kg’s in 4 Weeks 18 Part 8 Why Goal Sedng is so Important Watch this short video of me interviewing business coach Brad Flynn about why goal seWng is so important. If you’d rather read about it check out this blog post I wrote about goal seWng a while ago. Part 9 Goal Sedng Exercise to Fast Track Your Results This is a goal seWng formula that I’ve used with literally 100’s of clients to great effect over the past couple of years. If you follow it YOU WILL GET RESULTS! Grab a pen and paper and watch this video – make sure you follow along as I take you through it ☺ Make sure you make at least 3 copies of your goals and ac?on plan and pop them up all around the place – this is super important. How to Lose 5 kg’s in 4 Weeks 19 Part 10 Tips From Guy McLeavy who is one of our clients who lost 5.5 kg’s in his first 4 weeks and gone on to lose 16 more! See how he did it by watching this video – make sure you’ve got your pen and paper handy ☺ Part 11 Your at Home Fat Blas^ng Workouts! Here are 9 * 10 minute workouts for you to do at home, work or while on holidays. You can use these workouts in a couple of different ways: 1 – They can become your main workouts. In this case you want to be doing at least 3 per week with some light exercise such as 30 minutes of walking, running or biking on your other days. 2 – You can use them on your off days or when you can’t get to the gym. These are great if you usually come to our boot camps or go to a gym but get stuck at work or in traffic etc… 3 – Use it as a change up. Break up your rou?ne and do something different! How to Lose 5 kg’s in 4 Weeks 20 Tips to gedng the most out of your workouts 1. Clear the room of distrac?ons. This is your ?me – don’t let anybody or anything spoil it. 2. Play your favourite music. This will help make it fun! 3. Schedule your ?mes and s?ck to it! In fact I want you to do this now. Grab your diary and pencil in your workout ?mes ☺ 4. Feel free to play around with them a ligle bit. If you know some other exercises that you’ve learnt you can pop them into our format and go from there. Eg: If we’re doing squats and you know how to do lunges feel free to swap lunges in while we’re doing squats etc… 5. Find the ones you enjoy most! If you really like one par?cular workout feel free to use it more regularly than others if you think it will help you exercise more oren. How to Lose 5 kg’s in 4 Weeks 21 It’s ?me to stop talking and ?me to start working out! Here they are ☺ 10 Minute Workout #1 – This workout will get your heart pumping and has a big focus on the leg and core muscles so if you’re looking to tone your tummy, legs and bum this one is for you! 10 Minute Workout #2 – This is an all over body workout using lunges, ballis?c push ups and get ups to the back for an all over assault on the en?re body. 10 Minute Workout #3 – This workout is all out war on the abs! If you want to tone up that midsec?on than this is the workout for you! 10 Minute Workout #4 – Whole body workout using dips, squats and sit ups in a con?nuous circuit. 10 Minute Workout #5 – Heart pumping workout using bridging, shadow boxing and thrusters. Note: you will need to fill up some milk bogles or grab a couple of dumbbells for this workout ☺ 10 Minute Workout #6 – Step lunges, push ups and reverse sit ups for a total body workout that will get you huffing and puffing in no ?me! 10 Minute Workout #7 – Brutally simple workout using squats and hands to elbows ☺ How to Lose 5 kg’s in 4 Weeks 22 10 Minute Workout #8 – Upper body blas?ng session using push ups, dorsal raises and dips! 10 Minute Workout #9 – Get Ups, toe touches and reverse sit ups make up a legs and tummy focussed workout. 10 Minute Workout #10 – A Shadow Boxing and High Knee cardio blas?ng pyramid! 10 Minute Workout #11 – Close Grip Push Ups, Diver Kicks, Squat Jumps and Reverse Sit Up Holds for a total body workout! 10 Minute Workout #12 -­‐ Squat Hops and Bridges to get the legs, core and heart pumping! How to Lose 5 kg’s in 4 Weeks 23 Part 11 Plan Your Workouts With work, family and life doing their best to derail your good inten?ons it’s vitally important that you plan your workouts. Print this workout planner and pop it on your fridge. All the instruc?ons are for you to follow. 5 minutes of planning will go a long way to helping you to achieve your goals ☺ Part 12 What To Eat? I’m glad you asked, nutri?on is obviously a very important part of weight loss. You may wish to consult with a die?cian or nutri?onist if you have par?cular problems in this area or any special requirements. Most of us know what we should and shouldn’t eat it’s just a mager of having a big enough reason to do it (where your goals come in). For those who would rather just be told what to eat here’s a list of things I’d recommend for each meal. How to Lose 5 kg’s in 4 Weeks 24 Breakfast Sugges^ons: 1)
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2 Soy & Linseed toast, 2 Eggs (1 yolk), 1 Slice Krar “Free” Cheese 3 Eggs (1 yolk), Mushrooms & sun dried tomato 2 Soy & Linseed toast & Sardines 100g baked Beans & 1 skinless sausage 2 weet-­‐bix, skim milk & ½ Banana Mul?-­‐grain Muffin & 30g low fat cogage cheese Shake: ½ cup Skim / low fat soy, Banana & 1 egg 200g Low fat (sugar low / free) yogurt & 30g Almonds ½ Chopped Green apple, 30g low fat cogage cheese & 30g Walnuts ½ cup Special K, Low fat soy / skim 200ml fresh Orange Juice & 1 egg (blended) 2 hardboiled eggs ½ cup low fat (sugar low / free) muesli & low fat soy / skim 1 soy & linseed toast, ¼ Avocado & tomato & pepper ½ cup flour, ½ cup egg whites, equal & diet Jam (pancakes) 2 mul?-­‐grain toast & vegemite Wholemeal Pita bread & 50g smoked salmon MRP (Meal Replacement Powder) 40g protein / 25g carbs 100g Minute steak, onions & Mushrooms 30g Sustain & low fat soy / skim Snack Sugges^on: 1)
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30g Nuts: Macadamias, almonds, mixed nuts (unsalted) 1 punnet strawberries ½ Musashi P40 Protein Bar 2 Ryvita & 30g Low fat cogage cheese 2 Ryvita, 1 slice low fat ham & tomato WPC protein powder shake on water 30g mixed sultanas & nut mix Fresh fruit salad 200g low fat (sugar low / free) yogurt Skinny lage / skinny soy lage ½ 98% fat free Muffin Mixed berries 30g low fat cheese 2 cruskits, tomato & 1 slice Krar free cheese 1 tablespoon Peanut buger (low fat) 75g Salmon pouch 100g Tuna pouch 220g 98% fat free soup P30 Musashi protein drink 200ml low fat soy / skim milk 30g low fat cogage cheese How to Lose 5 kg’s in 4 Weeks 25 Lunch Sugges^ons: 1)
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2 Soy & Linseed bread, Tuna & leguce Mountain Bread, ¼ Avocado, 1 slice Krar “Free” & Salad Greek salad: Low fat fega, ¼ avocado, Olives, leguce & onion 2 hardboiled eggs 100g (cooked) wholemeal pasta & 75g pink salmon 150g basma? rice (cooked) & 75g Tuna SUBWAY – chicken/turkey/ham wrap (no mayo) WPC protein powder & 15ml Flax seed oil & water 2 chicken Satay s?cks Octopus salad Panini with chicken, Avocado & salad 2 plates salmon & rice (sushi Sta?on) 2 soy & linseed bread & peanut buger ¼ Avocado, 75g Tuna, 30g Low fat Cogage cheese ½ cup four bean mix, ½ cup corn, ¼ avocado & 75g Tuna 100g baked potato, 50g tuna & 1 slice melted low fat cheese ½ Musashi p40 Bar 150g Fish & vegetables Lamb & salad wrap ¼ BBQ chicken 3 X Ryvitas – 75g ?n Tuna/Salmon in Springwater & avocado & 1 tblsp cogage cheese Dinner Sugges^on: 1)
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S?r Fry: 100g chicken, 200g veggies & 1 Tablespoon soy sauce 150g Atlan?c salmon fillet & corn Cob Thai beef salad 100g eye fillet steak & 200 g veggies BBQ Satay chicken breast Chicken & cashew nut & vegetables (no rice) 200g 98% fat free soup – Bugernut pumpkin Country Ladle soup – Chicken & Sweet Corn Oven baked turkey breast (100g) & 75g baked potato Grilled Chicken Breast with Salad (chilli sauce dressing) Grilled Fish with salad or steamed veges How to Lose 5 kg’s in 4 Weeks 26 Part 13 Pudng it All Together You just got hit with a lot of informa?on so it’s really important that we summarise the key points which are going to be most relevant to you. What you’re going to do know is write down the top 3 things you’ve learnt from the informa?on above and how you’re going to use it to move yourself closer to your goals. Do this right now before anything else. I want to thank you for taking on our How To Lose 5 kg’s In 4 Weeks Program and sincerely hope that you get a tone of value out of it and more importantly some fantas?c results! Part 14 Where To Now? If you enjoyed the workouts and informa?on here what you need to next is head over to www.pept.com.au/4weeks and see if we have a loca?on near you! You’ll be able to get 4 Weeks Unlimited Bootcamp for just $47 to help you get your fitness goals off to a flying start ☺ BEFORE YOU GO! I know it’s easy to get overwhelmed with all of the informa^on you’ve just received, whatever you do just be sure to start. Once you get going you’ll amaze yourself. Everything you need to do is easy to do, the catch is it’s also easy not to do! Good luck! PS: I would love to hear your feedback, if you’ve got 2 minutes to drop an e-­‐mail to [email protected] with what you’ve got out of it as well as any sugges?ons that would be much appreciated ☺ Thanks Again! Dedicated to your fitness success, Jacob Mcluskie
How to Lose 5 kg’s in 4 Weeks 27