The

Weight Loss Blueprint Report

E FRE S EEL THI EF S TE LEA RIBU P TO IST LINK D UR K TO YO O N EBO DY O OOK, CEB YBO AN IL, FA ETC A ER EM ITT TW

Hey there!
The aim of this special report is to give you some great free content to keep you on your path to looking and feeling fantastic. If you find it useful, please do email it, save Facebook, twitter it and share with anybody that you feel would benefit from it. Its easy to think that losing weight comes down to one thing alone, but the fact is, there are so many different variables to getting the body we want and Ive got personal experience to back up what Im about to share with you. In this special report, my aim isnt only to get you motivated to shift the pounds, I want to help you make a mental shift. Research has shown that making just a few simple changes to your lifestyle can have a huge effect on your end goal.

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I currently work in one of the biggest health clubs in the country as a rapid weight loss expert and Ive trained enough people over my years in the industry to know what needs to be tweaked, moved, reduced and increased in order to see change. What youre about to read could be one of the most important special reports youve ever read, so stay with me and lets get stuck in.

By Simon Lovell
Fitness & Diet Expert to Marie Claire, Daily Telegraph, Womens Fitness, BBC, Mens Fitness, The Daily Mirror.

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Step 1: Its Not About Losing Weight

This may be a hard concept to get your head around at first, but when you understand, it all becomes clear. Whenever a client comes to me and says Simon, I want to lose weight, I say whats the real reason youre here?. I find the motivator that losing weight will bring that person. For most, its about confidence, but it could be something else for you. Maybe its about more energy, feeling good when you go out with friends, being a better parent to your child. Once you find your true reason for wanting to lose weight you can significantly increase your motivation to want to succeed, because as you pack your gym bag or tuck into a healthy meal, you can stop being a slave to losing weight and say to yourself this is about me feeling fantastic about myself which will rub off on my friends and everyone around me. In addition, stop thinking about what you dont want and start thinking about what you do want. Once you make this shift, a lot will happen. If you keep on feeding your mind with I hate the way I look and feel, youll always hate the way you look and feel. Once you start saying I want to feel sexy in my clothes, feel energised and help others to do the same, your subconscious mind will end up bringing you what you want. Its about the law of attraction for weight loss. Stop focusing on the problem and start gearing yourself towards the solution. A good place to start is by making some goal cards. I have one in my wallet that I see every day, it has my goals, what I want to achieve in the next 12 months. Remember that the past doesnt equal the future, and from this second forward, you can actually have anything you want, if you want it hard enough and decide to visualise the end result.

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Step 2: Adjust Your Environment

In my opinion, this is a vital area that most people completely overlook. By not controlling your influences, youre set up for failure and this is overseen by most people wanting to become confident and feel great, simply because they dont know how it works, but youre just about to be exposed to it. Every day, you wake up and throughout the day youre exposed to all kinds of triggers, and this leads you down a path for the rest of the day. By understanding what influences are causing you to over eat, not go to the gym etc, you can start to put into place more powerful, inspirational influences. Just the fact youre reading this means that I am now an influence in your life. Whether you decide to take on board my information is up to you, but Im giving it my best shot to help you. If your end goal is to be confident, and we work backwards in terms of how you get to your goal, it becomes clear that your influences (friends, magazines, newspapers, TV, family etc) are the foundation of the results you get. I call it the Reverse Confidence Effect.

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YOUR GOAL!!! = CONFIDENCE - This is the end result that

youre looking for. When you gain confidence, your whole life changes. Your interactions with people change and you become a new person. The ripple effect occurs.

LOSE WEIGHT In order to become confident, ultimately losing

weight is part of that process. Its the losing weight that causes your confidence to be created, which in turn creates that all so important ripple effect.

TAKE ACTION - You wont lose weight without taking massive action.

Action leads to results, and most of the time this is the biggest hurdle that most people face. We simply, must be responsible for our own actions. We cant blame anybody else. Sure, things happen, but if like me you believe in the law of attraction, youll know whatever happened to us, leads back to decisions that we have made, and what/who we decide to invite into our lives.

DECISIONS Before we can take action, we have to make important

decisions that lead to that action being taken. I have split moments where Im not motivated to go to the gym. Ive had a bad day, I just want to chill out. But its that one split decision that causes the action, which makes you lose weight, which makes you confident.

THOUGHTS No decisions are made without first having thoughts.

The things that go around in our minds ultimately creates our destiny. These thoughts change as we get older as a result of outside influence.

INPUT MATERIAL Ultimately this is where it all begins, and is

the most important element to understand. Thoughts are governed by input material (the material we decide to take in from whatever source). When you spend the day reading the paper, watching the TV news which shouts about the world being doomed, riots, unsafe communities and constant danger, can you see how this then has a bang on effect on your thoughts, your decisions, your action, losing weight and ultimately your confidence. We can also relate this to the people were around, our work

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Now its time to simply write down your outside influence and start to make some changes if theyre required In the image below, Ive put my circle of influence and the result it has on me in particular.

6 Closest People
Did you know that the 6 closest people in your life will be the most influential? For example, what do you think would happen if I waved a magic wand and you were instantly transported to a desert island with 6 wealthy entrepreneurs for six months? Chances are that you would return with enough knowledge, positive attitude and get go to replicate their success. The same can be said with losing weight and becoming more confident. You can simply model the success of those around you, but if youre not around people who are confident and at their ideal weight then its simply not going to be as easy. Becoming aware of this alone can play a massive part in your success. Maybe its time to make some adjustments to who youre around. I cant make that decision, but have a think, are the people around you radiators or drains, i.e. do they radiate energy to you or drain it from you?

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Understand your influence on others. Are you a drain, or a radiator let that be a motivator for you to help others rather than being the person in need. Start learning and teach what you learn, it makes you feel good. Im writing this now with a care and passion for helping people change their lives and that gives me a huge buzz. You can do the same what skills and passions do you have that can help others?

Read Up On What You Want In Life

Study what you want. Its another simple concept that has helped me achieve a lot of my goals. So if you want to be confident, study confidence. If you want to be fit, study fitness. Surround yourself with the magazines, books and material that will keep your mind focused in the direction of your goal, this way youre always educating yourself. You should be reading at least 1 piece of material that will help you reach one of your goals per day. Set that as a new target for yourself. I dont have the time I hear you cry. Then study time management. Get it? ;-)

Step 3: Stay Motivated

Just when you were motivated to get going, you find yourself back to square one. Why? Is it because a healthy plan failed you, is it because your exercise programme hasnt given you results, maybe youre not getting the support of the people around you? Its easy to blame one single thing, but the truth is, everything needs to be tweaked every now and again to see different results. If something isnt working, change it around a bit and this will keep you motivated. Create yourself a motivation plan. What are you going to do if you veer off path? How are you going to deal with it? What sequence of steps will you take to make sure you stay on track? Poor planning creates poor performance.

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I want you to get a pad of post it notes and write these on them and get sticking them all around the house

Simons Top

Motivational Stickies
Grab yourself some yellow post-itnotes and write down these and put them where you can see them every day. On your computer monitor, fridge, by your TV, next to your bed, on your office colleagues forehead (ok, maybe not), you get the idea.

All positive change comes from being outside your comfort zone
Think back to when you have developed as a person. We only grow when we do this that weve never done before.

Put everything youve got into everything you do

Dont go into your confidence journey half hearted, dive into it with all the energy and passion you can muster.

Dont doubt yourself, believe in yourself

Your energy will shift ten fold once you focus on what you want, not what you dont want. Trust me this works!

Pick a direction, go with everything youve got

Make a decision and stick with it. Give it all of your energy and passion and you will get the results you desire.

Show your body tender loving care

Dont destroy your body, nurture and care for it like you would a new born baby. Fuel it with nutrients, energy and passion.

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Take massive action on a daily basis

Stop thinking about it, step up and do it. Become a doer, not a thinker and a dreamer.

Sweat so much you fill a bucket

Work your butt off in your exercise sessions and youll reap the rewards, youll get the biggest buzz of your life afterwards.

Control your temptations, dont let them control you

Find ways of beating those nasty temptations and get control so they dont dominate and take over your life.

Drink 2 litres of water daily until theyre gone

Two litres of water a day keeps the toxins away. Drink, flush and repeat, daily. Ditch the fizzy pop.

Set an example for generations to come

What you do now will influence those around you, so be a mentor and teacher of all things healthy and youll spark a new wave of excellence throughout your friends and family.

Set your bar higher

Never do the same as youve done before, always improve and see yourself reach heights you never thought possible.

Model success

Replicate the success that others have had with the goal that you desire. What are they doing right?

Visualise the end result

See your body and confidence in the future, how you want it to be. Feel it as if its already happened, and it will happen.

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Step 4: Set Yourself Goals

I want you to set yourself targets and WRITE THEM DOWN. Dont just read this and not write your targets down, that would be crazy. If you write things down, theyre much more likely to happen and if you see the goals every day they act as those vital triggers. Dont just be realistic in your head, write down your dreams. Remember, the only difference between you and the person you want to be is taking action on your goals. You can have the slim, sexy body youve always wanted, youve just been led to believe you cant have it (possibly). When was the time you felt most confident? You will get back to that place, Ill help you, but write it down, whatever you want! From a young age, we can be told things by people of so called authority that lead us into taking a path that isnt meant for us. For example, children who are told by their teachers that they cant do things because theyre dyslexic. Its crazy! The same goes for comments about being overweight as a child. It can all create a long term negative attitude thats so grained in the subconscious mind that you never think youre able to have the body you want. It can all be reversed, as soon as youre aware that this may have happened to you. Set your targets, believe in them, take action and youre going to kick ass and shape up your life, are you with me?

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Step 5: Focus Heavily On Good Health Nutrition

Eating the right food wont only help you lose weight and feel more confident, its about much more than that. When I was overweight, it was my knowledge about nutrition that really let me down. You can follow any kind of healthy nutrition plan but if you dont understand what effect the food is having on your body, its hard to want to stay motivated. Nutrition should be your number one focus if you want to have amazing self esteem. When you fuel your body properly, you gain energy. When you gain energy, you buzz around instead of being sluggish. This causes a reaction in your body that makes you feel more positive and motivated. Then youre more likely to want to exercise, which in turn boosts your energy again and you start to feel better about yourself than you have ever done before. Then other things around you start to shift you have more fulfilling relationships which in turn can result in children being exposed to more fruitful family life. It all stems from good nutrition Once I got back from my personal training diploma in Cyprus, I was raring to go having learnt one of the key reasons why most people fail to keep weight off. It was so simple. When I returned, I implemented a new strategy and it worked perfectly for me. I grazed from a lunch box of healthy food that contained a magical mix of 8 fat burning ingredients. You see, my taste buds used to be used to bad foods and Ill be honest with you, it does take time for your palette to change so you enjoy healthy food. If youre not in that place right now, you need to implement a safe strategy that gets you enjoying fruits, vegetables and healthier options or you wont sustain your results. After about a month of being a new personal trainer, my clients asked me for a healthy eating plan, so I gave them the system that had helped me. After about a month of them trying it out, they came back telling me they hadnt only lost weight, but their energy was through the roof. One of my clients cleared up her skin condition and another reported her

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blood pressure had reduced back to a safe level. Not only that, but they all reported not feeling like they were on a diet. But why had it worked so well? By eating three big meals a day, a few things happen. First of all, we make uninformed choices when we do come to eat. Most of us eat a big breakfast to make up for gaps between this and lunch. Then most people go for a sandwich, packet of crisps, chocolate bar and an apple (to make ourselves feel healthy!). This gives us a big blood sugar spike which is why many of us feel sluggish around 3pm. Then, our evening meal arrives and we eat to make up for what we havent had since lunch so this meal tends to be carbohydrate based to fill us up. Then we feel tired after dinner. Its all wrong. By eating small regular meals throughout the day, we speed up our metabolic rate, burn more calories and prevent snacking on unhealthy food. The problem is, theres never been an easy way to graze, until I created The Lunch Box Diet which proved so healthy and sustainable the likes of Elle Magazine reviewed my ebook system and called it the best diet ever 5/5 stars and has since graced the cover of international magazines and even Cameron Diaz is said to be a fan. The Lunch Box Diet has worked for tens of thousands of people and works very well for those in offices, stay at home mums, shift workers, nurses, busy executives and those on the move who can put their lunch box in a cool bag. For guys, Ive developed a special programme called Testosterone: Wimp to Hunk in 90 Days which can be found at www.wimptohunk.com which is based on my own personal story as a guy with no confidence and includes a full 90 day workout programme as well as a tailored nutrition method based on the Lunch Box Diet principle. The most important thing to remember when trying any kind of healthy eating plan is that it needs to be sustainable for you. Were looking to get you on a lifestyle plan thats fun, varied, healthy and keeps you full with no calorie counting, stress and silly meals.

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I still use my lunch box system to this day as a personal trainer, because it just works so well and I can be as creative as I like. You can find my own lunch boxes posted to the Official Lunch Box Diet Facebook page on a regular basis as well as get my motivational updates.

Step 6: Same Training Gives You The Same Results

First of all Id like to throw this out there and say that boring cardio wont only end up killing your motivation, but youre only burning calories in the time youre exercising in the gym. Most people who work at a slow steady state on the cross trainer, bike, rower and treadmill simply dont get out of their comfort zones enough to spark a big enough change in the body to create change. Interval based training and strength training is the way forward, as you speed up your metabolic rate, build muscle (which burns fat) and it keeps the sessions fun and varied, which means youre more likely to stick with it. Its the exact formula that helps my clients, and is also at the centre of my Dream Body Workout plan. Now Im not saying that your training plan isnt working, but if youre not making progress, chances are your body is used to whats happening to it. So its time to change the intensity, alter your exercise, change your reps, work for longer, work harder. You get the idea? Same training brings the same results, you need to shock your body into changing. After your exercise session, ask yourself did I just completely shock my body into something new. Find what works, repeat, set the bar higher and repeat again. Then change it around and repeat the process. Never perform the same session for 4 weeks or more. When I sit someone down as a personal trainer and ask them their goals, normally the training they are performing is a mismatch with their goals. Hiring a professional to find out whether your time could be spent more

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effectively is one of the best investments you can make. Youll get faster results and save time. Chances are youll be able to work out for fewer hours and see better results than youre getting now.

Step 7: Dont Go It Alone

To get a significant push to your training and keep your motivation at its optimum level, have you ever thought about finding yourself a diet or gym buddy? Its another overlooked area that can really increase your chances of staying motivated. When you have someone else to think about, youre less likely to miss those all important fitness sessions and healthy eating is made easier too. Maybe theres someone at work that you could partner up with. How about at the gym, is there someone youve been talking to who you could meet on a regular basis? Another idea is to hire a personal trainer or find a local bootcamp class. This may seem daunting at first, but step outside of your comfort zone and make the call to get started, it will be one of the best decisions youve ever made. Youll also see results faster and youll work harder than you do on your own. Now I know this wasnt a massive report, it wasnt meant to be. If you put into place each of the steps Ive outlined today, I can guarantee youll get to your goal. But you see, most people dont take the most important step, taking action and thats exactly what you need to do. You can read as much as you like, for years, but if you dont do anything about it, youll stay as you always have and if youre reading this Im predicting that you want to make a change.

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Today is that day, not tomorrow, today, right now, this minute, go, go, go
I hope you enjoyed this special report. I really enjoyed writing it for you. Please do stay in touch Simon Lovell Author Of The Lunch Box Diet Fitness Expert To Marie Claire, Daily Telegraph, Womens Fitness, Mens Fitness, BBC simon@simonlovell.co.uk www.simonlovell.co.uk www.lunchboxdiet.co.uk www.facebook.com/lunchboxdiet www.twitter.com/boylovell www.twitter.com/lunchboxdiet

Graphic Design by Holly Howson at Hello Paperclip. Hollyhowson@hotmail.com

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