(Weeks 9 - 12)

First of all its time to take some new progress photos, update your body measurements and continue to keep a weekly record of your weight.

Progressing on from your current targets I would now like you to add one last target.

New Target - The 80/20 Rule

This 80/20 rule is a good healthy marker to aim for within your diet. This means we are looking to eat 80% healthy foods and 20% unhealthy food on a daily/weekly basis. If you are currently someone who eats mostly unhealthy food then don’t take this huge step straight to 80% healthy foods. For example on a weekly basis you could try to up your healthy food intake by 5-10% a week until you hit and 80/20% split or better.

I want you to aim to be eating 80% healthy food and 20% so called junk or foods that you love. This means we are eating a good healthy balance and are unlikely to over do it on the calories front. When you do your next food shop look in the trolley and think is the bulk of this shop healthy? If it isn’t then you know over the week you will consume more unhealthy foods that will go against your goals.

First Exercise Target - Complete these 4 new workouts each week for the final 4 weeks, ideally with a rest day between workouts 2 and 3. These new workouts still use resistance through the use of dumbbells but we will be moving onto some more challenging movements.

Warm Up

Workout 7

Workout 8

Workout 9

Workout 10

Cool Down

Second Exercise Target - Building On Your Step Count

(If you are already someone who walks 10,000 plus steps a day I am not expecting you to keep upping your steps further, as 10,000 steps a day is amazing already.)

Walking Your Way To Fat Loss

As we have been getting into the habit of walking 2,000 more steps a day I would now like you to add an additional 2,000 steps a day. By adding an extra 2,000 steps a day or 14,000 a week we are now going to burn additional calories which will help us to keep the weight loss progressing and building up your fitness levels in the process.

Here are your goals to carry forward for the next 4 weeks

Remember to continue with the targets from the first two training blocks, listed below, into the third and final block.

1. Think about consuming more protein with your meals throughout the day, ideally 1.5-2.2g of protein per KG of bodyweight.

2. Aim for 30g of fibre a day. This mean trying to substitute some white bread, pasta and rice etc for wholemeal and wholegrain versions (not all the time by occasionally), also try adding 5 servings of fruit and veg to your daily routine as a good target to aim for too. Cooking from my recipe books will help you hit these protein and fibre targets.

3. Try to cut back on your liquid calories maybe swap to low calorie alternatives and try to drink more water.

4. Try to get into a good sleeping routine and aim for 7-9 hours sleep a night.

New targets added for your third and final block of training

1. Aim to be eating 80% healthy food and 20% unhealthy food on a daily/weekly basis.

2. Carry out my 4 new workouts each week ideally with a rest day between workouts 2 and 3.

3. An added 2,000 steps a day or 14,000 step within each week throughout these 4 weeks.

YOU CAN DO IT

Once the 4 weeks are up I will then walk you through my recommended next steps and exit strategy.