Time to take your last progress photos, your last body measurements, your last weigh in and compare your progress from week 1 to week 12.

Please can you help me out to improve the challenge by filling out my 12 week challenge questionnaire and let me know how much progress you have made over the last 12 weeks.

I’m looking forward to seeing your feedback and seeing your progress. Email your questionnaire, progress pictures, body measurements, body weight over to me at: benblake@bbfitness.co.uk

Thank You For Your Time

Remember Your Habits

Now here is the essential part you can’t undo all of your hard work that you have put in so far. Just take a look at what we have been prioritising over the last 12 weeks and try to keep these targets in mind going forward. Now you have access to these workouts, recipe books, survival guides and informative content for the rest of your subscription so make the most of it. Try to keep active, make informed decisions and keep striving to improve.

Try and keep up with these targets going forward.

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 means trying to substitute some white bread, pasta and rice etc for wholemeal and wholegrain versions (not all the time but 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.

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

6. Carry on doing resistance workouts each week, either keep up the workouts on here or you can progress onto the gym.

7. Keep your steps up and stay active on a daily and weekly basis.

My Recommended Exit Strategy

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