the
deadly
mistakes
people make when
trying to lose fat
The 15 minute workout.
Transform your Mind | Transform your Body | Transform your Life
Congratulations!
Congratulations on
downloading a copy of
this report. I am certain
that by reading it you will
learn some new
information that will
assist you in getting into
better shape and
improving your health.
We have found over the
years that people make
some common mistakes
when attempting to lose
fat and tone up.
If you have been trying
to lose fat for a while or
are just about to embark
on your first attempt to
get into shape, you need
to make sure that you
are not making these
mistakes.
Introduction
most weight loss programs and
“experts” will advise that the
solution to fat loss is to reduce
your calorie intake and
increase your aerobic exercise
in order to help get you into
shape. however, this is not
correct the formula for
sustainable fat loss and
good health!
this formula may lead to a little
weight loss but it will not give
you the fat loss results you are
looking for. the weight usually
lost through this formula tends
to be muscle loss, which in the
long-run causes some people
to gain fat rather than lose it.
this is termed as a “yo-yo”
dieters’ experience (see
diagram below). it does not
produce results for optimum
health.
the only solution to avoid
making fat loss mistakes is
based on basic science
fundamentals. as we age we
lose muscle tissue. this loss of
muscle tissue usually starts
from the age of 30.
Body
the muscle that is lost not
only makes us look flabby
and shapeless, but it also
slows down our metabolism by
up to 45%. metabolism is the
rate that we burn food and
body fat for energy. the faster
your metabolism is, the more
food you can eat without
gaining weight.
we all have a friend or family
member that eats a lot but
never gains weight – they have
a fast metabolism. Chances are
if you have downloaded this
report in an attempt to find the
secret to fat loss, then you
probably have the opposite
metabolism rate – a slow
metabolism.
if you really desire to get into
shape and remain in shape for
the rest of your lifetime, without
having to worry about gaining
fat and expanding your
waistline, then this report will
provide you with the solution
that you have been looking for.
so without further ado, here are
the 7 common mistakes people
make when attempting to get
into shape…
YoYo Nutrition
MISTAKE #1
Let’s first look into what
people normally do when
they realise they need to
lose fat.
They usually go on a low
calorie diet or what we
like to call a “starvation
diet”. Chances are if you
start eating less than
what you normally eat,
eventually you should
lose all your excess
fat, right?
Unfortunately, it does not
quite work like that!
You are
starving yourself
As mentioned before, the
solution for getting into
shape and staying in shape
for life is by increasing your
metabolism. However, for
some reason the word on the
street seems to be that if you
starve yourself you will get
into shape. Thus, low calorie
diets and point counting
programs are very popular.
But do you really want to
spend the rest of your life
counting calories or points?
How well do they
actually work?
When you reduce the
amount of calories in your
diet, your body will do what
it is trained to do over the
years of evolution – your
body is trained to keep you
alive and it will slow down
your metabolism to
conserve energy. The less
you eat, the more your
metabolism will slow down
and the less energy you will
need to expend to keep
yourself going.
The result is that eventually
you will get tired of being
hungry, and see that you are
not achieving the weight loss
you expected to achieve.
Thus, you go back to
eating “normally”.
But wait a minute, your
metabolism is slower than
what it was before you
started dieting because your
body has recently been
trained to conserve energy.
So now when you go back to
eating “normally” with a
slower metabolism, not only
will you put the weight back
on but you will also gain a
little bit more.
All of this happens very
quickly, because your
metabolism is slower than
when you started dieting.
The solution is not to reduce
your calorie intake but to eat
in a way that helps you to
speed up your metabolism
whilst not feeling hungry. So,
what is the best way to speed
up your metabolism? –
Increase your muscle tissue.
MISTAKE #2
The best way to speed
up your metabolism is by
increasing muscle
tissue. So, what foods
help you to increase
muscle tissue?
The best foods to increase
muscle tissue are complete
proteins. Please take note
that not every food that
contains protein contains
complete protein.
So eating more protein not
only helps you to burn fat
and rebuild lost muscle
tissue, it also keeps you with
a fuller stomach for a longer
period of time.
A good example of this are
pulses such as beans and
lentils; they are not complete
proteins. Complete proteins
should help you rebuild your
muscle tissue and speed up
your metabolism
Some examples of good
sources of complete protein
are eggs, yoghurt, cottage
cheese, all fish and seafood,
lean meat and poultry.
Complete proteins contain all
nine of the essential amino
acids necessary for the
nutritional needs of humans.
Another reason for eating a
diet rich in protein is because
protein breaks down very
slowly after being consumed.
It gives you a feeling of being
full or satisfied for longer.
You are not eating
the right foods
Additionally, you should
consume healthy fats such
as: olive oil, nuts, avocados,
oily fish, etc. and low
glycaemic fruits and
vegetables.
MISTAKE #3
Insulin is a hormone
secreted by the pancreas
in response to sugar and
carbohydrate intake in
the diet.
When you consume
carbohydrates and
sugars your body
releases insulin to drive
the sugars out of your
blood stream and into the
cells of the body where it
is used as a source of
energy. If this energy is
not used by your cells or
is in excess of what you
need, it is converted into
an energy form that you
might be familiar with
known as fat.
You are causing your
body to release high
amounts of a ‘fat
storage’ hormone
as a result, it is fair to state that
insulin is a fat storage hormone.
it is the process of putting on
fat. however, when you decide
to “lose weight” is it really
weight you want to lose or is it
the stored fat?
in order to lose fat your body
must use that fat as fuel. the
only way to do this is by putting
your body against the wall and
forcing it to use its stored
energy. in other words deprive
it from its present supply of fuel
– the blood sugar/glucose.
as we have already discussed,
starving yourself does not work,
hence the only other option is
to reduce the intake of foods
that produce a high level of
sugar/glucose.
for example, most white
breads and sugars are
between 90-100, average
cornflakes are 93, boiled white
potato is 82, the average pizza
is around 80. examples of low
gi foods are leafy vegetables,
which normally rank below 15;
berries and oranges are also
good examples of low gi fruits.
But should I not
eat a balanced diet
i.e. a little bit of
everything?
The Glycaemic
Index
a well balanced diet means
that you need to make sure that
your diet has enough
macronutrients such as protein,
good fats and healthy
carbohydrates, especially from
fruits and vegetables and from
vitamins, minerals and
antioxidants.
glycaemic index (gi) is a
ranking of carbohydrates
on a scale from 0 to 100
according to the extent to
which they raise blood sugar
levels. the higher the blood
sugar levels the more insulin
your body needs to release to
remove the sugar or glucose
from your blood stream.
a balanced diet does not mean
that you can or should eat a
“little bit of everything”. to
reiterate, to continue your
dependence on high glycaemic
foods will cause you to release
excess levels of insulin, which
leads to fat storage. this in
turn can result in several
health issues.
even if you go on a diet, by
consuming foods that cause
your body to release high levels
of insulin, you may still be
working towards storing fat
rather than burning the excess
stored fat in your body.
MISTAKE #4
So, you do not need to
count calories to get into
shape, but that does not
mean you should be
drinking more calories
than you need to.
Research confirms that
people who drink a lot of
sweetened beverages
such as carbonated
drinks and even fruit
juices tend to consume
more calories overall.
These are called ‘empty
calories’ as you are
consuming large
quantities of calories
with very little or no
nutritional value.
let’s say for example that a
person consumes the following
during a typical day:
• 200ml glass of orange juice
(approx. 90 calories)
• a cafe latte with non fat milk
(160 calories) with their
breakfast
• 330ml can of fizzy drink with
their “meal deal” lunch
(139 calories)
• mid-afternoon snack with a
cafe latte with whole milk
(260 calories)
• a large glass of white wine
with dinner (180 calories)
That is a total of 829 calories.
as you can see, in a typical day
a person can easily be drinking
one dinner’s worth of calories
through poor choices alone.
there is also the issue of the
insulin release as explained
earlier; all of these drinks are
very high in sugar/glucose.
researchers at harvard
University reported that women
who drank one or more sugary
soft drinks per day were 83%
more likely to develop type 2
Diabetes than women who
drank less than one a month.
they were also more likely to
gain excess weight.
You are drinking
your calories
What about drinks
with sweeteners?
They don’t contain
any calories, right?
Drinking these so-called diet
drinks is also not very good for
you. not only because of the
concerns regarding their safety
but also because they get you
addicted to concentrated
sweetness and you might
reduce your ability to
recognise and appreciate the
taste of naturally sweet
vegetables and fruits.
furthermore, according to more
research, conducted by purdue
University’s ingestive Behaviour
research Centre, they
concluded that consuming
foods sweetened with artificial
sweetener would lead to greater
weight gain and body fat than
eating the same foods
sweetened with sugars. this
could be because consuming
artificial sweeteners can wreak
havoc on your body by
impairing your ability to regulate
your appetite naturally and
therefore stimulate your appetite,
increasing your cravings for
carbohydrate foods.
the drinks that you should avoid
are flavoured waters, sodas,
alcohol, “energy” and “sports”
drinks, fruit juices and even milk
and drinks containing milk. milk
can contain up to one-third
carbohydrates, including
skimmed milk. you should
instead stick with still and
sparkling water, herbal teas.
some tea and coffee with a drop
of milk is fine, but avoid lattes as
they contain a lot of milk.
MISTAKE #5
Exercise is key! It
controls your blood
sugar, normalises your
insulin levels and builds
up muscle tissue, which
therefore helps you get
into great shape.
Walk into any large gym
(we like to call them
dinosaur gyms) and
you’ll notice the majority
of people crowding
around aerobic
equipment such as
treadmills and cross
trainers or entering a
class for some sort of
fancy named 45-60
minutes aerobics class.
But, did you know
that aerobics can
make you fat?
Aerobic exercise as a
form of exercise to
improve health
what? i hear you say it! i know,
this is terrible news if you have
been running on a treadmill or
jogging in the streets and parks
for the past few months. Do not
be upset; at least you can stop
doing it now! it would have not
worked in the long run anyway
(no pun intended!)
Do I not need to do some kind
of aerobic exercise to improve
my cardiovascular fitness?
scientific studies show that
doing the wrong kind of
exercise can slow down your
metabolism even more.
there are different types of
aerobic exercises and in
general they are performed at a
moderate level of intensity over
a relatively long period of time.
for example: jogging is a form
of aerobic exercise but
sprinting is not. other forms of
aerobics are spinning classes
and several forms of exercise
classes performed over certain
periods of time with music.
why do most people dedicate
time to hours of aerobics
every week?
1 for health reasons, they feel
they need to do a certain
amount of cardio to get a
healthy heart, etc.
2 it is going to help get
them fitter.
3 it is a form of exercise, so it is
going to help tone up and
lose fat.
You are doing the
wrong exercises
in fact, not only is aerobics
the most ineffective way of
achieving the above goals,
it can even be counterproductive and cause the
opposite results.
exercise improves the
cardiovascular system by
improving circulation and
strengthening the heart muscle.
keeping your cardiovascular
system healthy through
exercise will assist in
preventing serious health
conditions such as heart attack
and stroke. every time you
perform mechanical work with
your muscles and at the same
time you keep your heart rate
high, you are going to access
your cardiovascular system
and therefore you have an
opportunity to improve your
cardiovascular fitness. it does
not need to be aerobic/cardio
exercise.
repetitive, long and slow
aerobic exercises can lead to
repetition-induced injuries. our
bodies are not designed to do
hours of jogging, jumping and
pounding. all of these cause a
lot of wear and tear on the
joints around your knees, hips,
lower back and ankles. for
example, whilst doing aerobics,
every time your foot hits the
ground it causes the meniscus
(a cartilage in between the
knees) to wear out.
the bones in the knee then rub
against each other causing
pain. often this is a common
health problem amongst
people in their thirties from
jogging and years of
performing aerobics. some of
continued over
these people even have to go
through surgery.
research shows that intense
cardio training can decrease
your immune system function.
people training for marathons
have more lung infection than
the average couch potato!
as a result, if you are looking to
improve your cardiovascular
health, cardio may not be the
best form of exercise. the side
effects may create other
problems for you in the long run.
Aerobic exercise to
get you fitter
“Physical fitness comprises two
related concepts: general
fitness (a state of health and
well-being), and specific fitness
(a task-orientated definition
based on the ability to perform
specific aspects of sports or
occupations).” wikipedia
general fitness is achieved
through correct nutrition,
correct exercise and the
correct amount of rest. say for
example that someone is
physically fit to do a 100m
sprint, it does not mean that
they are physically fit to run a
marathon. in other words, just
because someone is
aerobically fit for a specific
aerobic exercise, it does not
mean that they are generally fit.
they are only fit to perform that
specific aerobic exercise.
howley and frank* define
physical fitness as a state of
well being with low risk of
premature health problems,
and energy to participate in a
variety of physical activities.
when choosing the physical
activity for you to get fitter, it is
important that you select an
activity that improves your well
being without causing you too
many injuries or placing you at
risk of premature health
problems.
Unless you are an athlete, a
good level of general fitness is
one that allows you to run for
the bus, have plenty of energy
to work, play with your
children, go dancing, do the
gardening, maintain a healthy
sex drive, etc.
Aerobics to help
you tone up and
lose weight
the ideal way to get into shape
and maintain your ideal shape
is by burning fat and speeding
up your metabolism so that you
can eventually eat the foods
you enjoy in moderation without
gaining the fat back. the best
way to speed up your
metabolism in the long term is
by gaining muscle tissue. every
pound of lean muscle tissue
you gain, your body burns an
extra 50-100 calories every
day; even whilst watching tV or
sleeping. the ideal form of
exercise is one that promotes
muscle gain. the worst kind is
the one that causes you to lose
muscle tissue. as we get older
we lose muscle tissue, so if you
lose muscle you are speeding
up your ageing process as well.
performing aerobics in order to
lose fat might cause you to in
fact gain fat. many fitness
“experts” advise that in order to
lose weight you need to do
some form of aerobics a few
hours a week. it is true that if
you do hours of aerobics per
week you will eventually lose
weight. however there is a lot
of research that shows that
much of this weight loss can be
muscle tissue.
when embarking on a program
to get you into shape, you need
to consider if you simply want
to lose weight or do you
actually want to lose fat? if you
simply lose weight and some of
that is fat and some of that is
muscle, what eventually
happens is that your
metabolism will become slower
*Howley, E. and Thompson, D. (2012) Fitness professional’s handbook-6th edition.
than before you started doing
all the aerobic exercise. this is
not good news and is a serious
step in the wrong direction.
But how is it possible
that something that
burns calories can
actually make you fat?
ok, let’s start by discussing the
whole calorie burning theory
and why many experts advise
you to do aerobics in order to
lose fat. an hour of aerobics
exercise, depending on how
vigorous and how heavy you
are, can burn approximately
400-500 calories per session.
now consider the fact that to
lose a pound of fat you need to
burn 3,500 calories. this
means that you could lose one
pound of fat after doing 7 hours
of aerobics.
this does not sound too bad as
it is quite predictable and if you
have the time you can
eventually lose the excess fat.
however, as you become
“fitter” doing aerobic exercise,
you burn fewer calories
performing the same activity.
as with all steady state types
of exercise, the body quickly
adapts and learns to burn less
calories the more the exercise
is continued and therefore no
changes occur in terms of
body fat loss and muscle gain,
as there is not enough
stimulation to bring about an
adaptation response from the
skeletal muscle.
you have to keep stepping it up
a notch to stay in the same
place, which means you have
to spend more and more time
exercising. so it does not
matter how much you sweated
whilst jogging; no major
changes are going to occur in
your body shape. it is typical to
often come across a very “fit”
person who has been doing 1
hour of aerobics virtually every
day and cannot lose fat! you
probably know someone that
does a lot of running or does a
lot of aerobic exercise and is
still puzzled as to why they are
not able to shift that spare-tyre
around their waist. you now
know why!
Mind
the solution therefore is to
perform exercises that cause
muscle gain. the best form of
exercising is weight/resistance
training. for every pound of
muscle you gain you can burn
50-100 calories a day, even at
rest. in other words, if you gain
10 pounds of lean muscle
tissue, you can burn up to
1,000 calories a day at rest,
without doing any extra
exercise that day.
not only does this help you to
lose fat, you will also look toned
and will be able to maintain
your shape in the long term.
this is because you are now
able to burn 1,000 extra
calories than before you started
your weight-training program.
that is pretty cool, right?
i have clients that after getting
into shape, exclusively use
weight training as their
maintenance exercise routine
so that they can enjoy their little
treats every so often without
worrying about putting fat back
on. and it works!
Spare
tyre
Body
MISTAKE #6
There are several hormones
that can influence the
results that you get from
exercising and the two
main ones are cortisol and
growth hormone.
Cortisol
During times of stress your body
releases a hormone called
cortisol. Cortisol is often referred
to as the “stress hormone” as it is
released in greater quantities as a
response to stress, although it is
naturally released through the
day. Cortisol prepares the body
for the ‘fight or flight’ response,
which is important if we are under
threats from predators or
aggressors. the negative effects
of cortisol are that it reduces
protein synthesis, facilitates the
conversion of protein to glucose
and prevents muscle tissue
growth. prolonged and elevated
levels of cortisol can cause
muscle wastage.
the effect of cortisol for anyone
who is interested in building
muscle and burning fat is very
much undesirable.
when you exercise your body
releases cortisol. as exercise is a
form of physical stress, when you
exercise for more than 30-40
minutes your body starts
increasing the level of cortisol
released.
Cortisol promotes the storage of
fat, specifically to the lower
abdominal area where this fat can
be quickly utilised as energy for
the fight or flight response.
You are exercising
for too long
excessive cortisol has been
associated with the overtraining
syndrome - when people exercise
for long periods of time and many
times during the week in an
attempt to lose fat. Unfortunately,
the more they exercise, the more
fat they might be putting on due to
this cortisol effect.
people with extra fat and will
power will continue to increase
the amount of exercise they do
and for longer. they believe that if
they work out a little bit harder
they’ll reduce the abdominal fat. in
the long term they may lose
weight (muscle), but not fat and
that will be evident from their everexpanding waistline. so, if you are
working hard for long periods of
time and your love handles are
still hanging over your jeans, you
are probably overtraining.
Human Growth
Hormone (HGH)
hgh is a hormone in the body
that causes children to grow into
adults. it is the hormone
responsible for the size of the
muscles and internal organs,
bone strength, keeping all the
cells healthy and repairing those
that are unhealthy. your body
continues producing hgh
throughout your life; however from
the age of 30 and each decade
after that, the release of hgh is
drastically reduced and that is
when the so called “ageing
process” starts.
so, hgh is essential for helping
individuals from the age of 30 to
get into shape and reduce and
even stop the ageing process. it
is truly a rejuvenating hormone.
your pituitary gland, a pea sized
gland located at the base of the
brain produces hgh. after the
age of 30, exercise is the largest
contributor to hgh release. this is
referred to as exercise induced
growth hormone release (eigr).
Different types of exercise impact
hgh release in different ways. for
example, using a stationary bike
at high intensity increases hgh
secretion by 166% whilst
weight/resistance training at
maximal lift capacity increases it
by 400%.
resistance training offers
one of the most influential
environments for exercise
induced growth hormone
release (eigr) and the major
factors that determine how
much is released are load
and frequency. this means
going full out, exhausting all the
muscle fibres in a particular
muscle. the highest eigr is
achieved when training your
larger muscles in this way,
i.e. the legs, for between
10 to 20 minutes.
the other contributor to the
release of hgh is protein intake
as hgh requires protein to repair
cells and sleep, as hgh is
naturally released during the first
one to two hours after you have
fallen asleep. insulin is an
antagonist of hgh, therefore make
sure you fast for at least 2 1⁄2 to 4
hours (best) before going to sleep
and before exercising. even a
protein shake before exercise can
stop you releasing this amazing
hormone. the effects of hgh
release continues for about two
hours after exercising.
so, i recommend no food after
training as well. it has been shown
in research that even a small
glass of orange juice or your
sugary post exercise drink can
stop the benefits of hgh. weight
training when done correctly, i.e.
lifting heavy weights at a greater
frequency (less rest time) can
cause our bodies to release up to
400% more hgh, and because
the total work out time is kept
under 20-30 minutes the release
of cortisol is kept to a minimum.
also, you don’t want to train the
same muscle more than once a
week for best results and ideally,
all you need is to train 3 times per
week for a maximum 20 minutes
at a high intensity. this is the
optimum way to build up muscle,
speed up your metabolism and
burn fat. that is the only way i
personally exercise and train
every single one of my clients and
the results are spectacular.
MISTAKE #7
You have
uninspiring goals
One of the mistakes
people make in their
attempt to lose fat is in
setting ‘realistic goals’.
You read it correctly!
It is a mistake to
set
realistic goals.
Actually, most “weight
loss experts” encourage
their clients to set up
realistic goals and most
people do.
the problem with realistic goals
is that they might not be
necessarily what you really
want, but what you think is
achievable or realistic. these
goals end up not being
motivating enough and when
times get tough and you are
faced with the temptation or
feeling lazy about going to the
gym. a realistic goal is not
going to help you.
imagine that i approach you
and tell you that i have this great
business/work proposal and
that i know how you can make
an extra £50 per month, every
month. would that excite you?
would you be interested in
hearing more about it? now
imagine if instead i told you that
i have this great idea of how you
can make an extra £20,000 per
month every month for the rest
of your life by working only 1
hour a week. would you be
more excited?
that is actually how your mind
works. in order to be successful
in life and to reach your goals,
including your ideal shape, you
need to set up goals that are
big. goals that excite your mind
cells, that keep you excited and
motivated on a daily basis. have
goals that cause you to keep
going even if you feel tempted
by your most favourite treat.
there are also other criteria that
you need to take into
consideration.
your goal needs to be specific
and measurable. you need to
identify how many pounds or
kilograms of fat you want to lose
and/or how much muscle you
want to gain and/or what clothes
size you would like to be. your
goal needs to have a deadline.
give yourself a deadline to
reach your fat loss goal, say by
Christmas or before a prebooked beach holiday.
so rather than saying: “i want to
lose weight”, you are certainly
going to be more successful if
you choose a big goal that is
specific and with an end date in
mind. once you know what you
want to achieve make sure you
write it down in the present
tense as if you have already
achieved it and visualise it at
least twice everyday.
say your goal is to wear a
specific outfit that is 2 clothes
sizes smaller on your birthday.
make sure you visualise yourself
at your birthday party with your
friends; see their faces and your
surroundings, feel your hand
going over your outfit and
acknowledge how the material
feels. sense how happy you are
as you hear their voices telling
you how great you look. now
smell and taste a glass of your
favourite drink as you celebrate
in style.
i always get my clients to set
their goals by being very
specific with what they want,
with as much detail as possible.
what is it that you really want for
your body and health?
Make up your mind. Go for it!
SUMMARY
when you think about how poor
the statistics are for long term fat
loss through diets, you need to
consider if this alone will be a
good weapon to use during your
battle of the bulge. research
shows that only 5% of dieters are
successful in getting into shape
and maintaining their shape. in
fact, they regain any fat loss
within three to five years. that
means that 95% of people fail in
the long term.
other people believe that they
can exercise to compensate for
their bad diet. the reality is if you
attempt to lose fat only by doing
exercise this is also not going to
work, especially if you are not
exercising correctly. Doing more
cardio is not going to cut it and
can make it worse.
the key to getting into shape and
staying in shape is simply to work
towards gaining muscle tissue in
order to promote fat loss and
speed up your metabolism.
taking a holistic approach
basically means to follow a
nutrition plan with correct
amounts of complete protein,
good fats and low gi fruit and
vegetables. also, make sure you
do resistance training without any
rest between exercises for about
20 minutes. Don’t worry about
getting big and bulky.
In order to shed excess
stored fat and get into
great shape it is
important to take a
holistic approach and
follow a correct nutrition
and exercise plan.
However, most people
tend to opt for an easier
route which can be just
exercise or dieting alone.
for guys this doesn’t happen
overnight; and girls, your body is
not designed to get bulky
(professional body building
women have to take other
‘stimulants’ to get that big as it
does not happen naturally). and
regardless of how tempting it
might be, avoid doing aerobics. it
is ok if, in addition, you want to
do some swimming, yoga
or pilates.
and remember, before you even
join a gym or start on your
nutrition plan, make sure you set
up an inspiring goal with an end
date in mind.
Track your results
Get professional help
so, how do you know that in the
process of eating all this protein
and doing weight training you are
actually losing fat and gaining
muscle?
one of the sure ways to succeed
in getting the body of your
dreams is by getting professional
help. make sure you choose a
good professional, one that has a
good understanding of both
exercise and nutrition and most
importantly, with a good track
record of success. ask to see
some of their success stories.
Don’t be fooled by “experts” with
too many letters after their names.
the proof is always in the
pudding, if you know what i mean
i.e. the results they are getting for
their clients.
most people’s extent of tracking
fat loss results involves stepping
on a scale naked every morning to
check if they lost some weight
from their previous day’s efforts.
trust me, i’ve been there and
done that, and most of my clients
have done that too at some point
during one of their fat loss
attempts. you need to track your
results correctly. that means
getting a tape measure and
measuring (or even better, get
someone else to measure you)
some key areas of your body
such as your chest, arms, upper
and lower waist, your hips, each
leg and even your calves. in
addition you should also take
your body fat percentage to make
sure that you are losing fat and
not muscle.
you can even use a ‘before and
after’ picture as i do with all my
clients. you know what they say
about pictures... you can also use
an inspiring picture of a body cut
from a magazine to stick on your
fridge to put you off reaching for
comfort foods and once you have
reached your goal, you can use
your own ‘after’ picture as a
benchmark of what shape you
need to maintain.
your results are your real-life
feedback and can be used to give
you an indication of what you
should adapt in terms of exercise
and nutrition. i normally take my
clients’ measurements and picture
on a monthly basis (less regularly
during maintenance programs).
this gives me an opportunity to
see how they are getting on with
the training and nutrition program
i put them on and gives me
information to change their plan
accordingly.
ask them what specifically are the
average results they get for their
clients in terms of fat loss, muscle
gain and inches lost around the
waist. your trainer should be able
to create an exercise and nutrition
program for you, supervise you
during your training sessions to
make sure you are doing the
exercises correctly and keep you
motivated so that you don’t give
up on your goals and keep you
disciplined. having regular
weekly exercise appointments
with your trainer will rapidly
increase your success rate.
Start now
if you are like most people, one of
the biggest hurdles you face
when trying to maintain an
exercise program is finding time
to do it on a regular basis. the
good news is that you might
never have to resort to this
eXCUse ever again. there is so
much research supporting the
notion that you can cut your
workout time significantly while
reaping better benefits. with or
without professional help, it
doesn’t matter as long as you get
started. Don’t procrastinate and
postpone it for next monday or
next month – start now!
About Jagir Singh
Jagir Singh is the
Managing Director of
educogym London. He
began his journey as a
Personal Trainer, Holistic
Nutritionist, Fat Loss
Expert and Wellness
Coach. He has been
involved in helping to
transform thousands of
people to get into great
shape.
Jagir’s programs and no
nonsense approach to health
and fitness have helped several
individuals to strip away
unwanted fat and reach their
ultimate dream body.
Jagir’s gyms located in
moorgate and south Quay
specialise in rapid fat loss and
life long maintenance programs
for everyone from Ceos to busy
workers to beauty queens.
he is passionate about helping
people reach their health and
fitness goals and seeing the
boost in confidence it
subsequently gives them across
many areas in their lives.
Jagir is constantly studying the
latest research in exercise,
nutrition and personal
development to help improve
educogym london’s clientele
with wellness and general
wellbeing.
Jagir welcomes you to educogym.
follow us on:
educogymlondon
educogym_City
The educogym effect
BEFORE
AFTER
BEFORE
AFTER
Elkie
Austen
“ Within the first 12 days I lost 10lbs and 5 inches off
“ Fantastic sessions and fast! Engaged,
my waist and after 3 months I had lost 31.1lbs of fat, 7
inches off my waist and 6 inches off my hips.
driven and results being achieved.
Never stopping - keep it going.
”
”
Disclaimer
please note that much of this publication is based upon the opinions and personal experience of Jagir singh, unless
otherwise noted. although the author and publisher have made every reasonable attempt to achieve complete
accuracy of the content in this report, they assume no responsibility for errors or omissions. also, you should use
this information as you see fit, and at your own risk. your particular situation may not be exactly suited to the
examples illustrated here and therefore you should adjust the use of the information accordingly. the information
contained in this report is for educational purposes only is not intended to replace a one-on-one relationship with a
qualified health care professional and is not intended as medical advice. you should consult a physician before
beginning a new diet or exercise program. the results, if any, from the exercises and diet may vary from
person-to-person.
engaging in any exercise, fitness program or diet involves the risk of injury. educogym shall not be liable for any
claims for injuries or damages resulting or connected with the use of this site and report. specific questions about
your fitness condition cannot be answered without establishing a trainer-client relationship.
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