Men'sFitness magazine Build a better body in just six weeks TORCH BELLY FAT REVEAL YOUR SIX-PACK FOR BEGINNERS AND EXPERTSemer a ed ‘Advanced, Multi Award Winning Thermogenic Formula: eer ee Peg For Explosive Energy, Strength and Muscular Pumps, Pre Workout ofthe Year 2012 ea Eos steer Recent ey = PR asi Bitatcer= meg Wistin keen Cc ay ren ice pee ee eh ea ey an DO eae oy oe er ee ae nod Cac Pete ies eee te teatMen'sFitness magazine THE ULTIMATE GUIDE TO FAT LOSS by Joe Wamer ‘Art Editor Fanni Wiliams Chief Sub Editor Jo Wiliams ‘Art Director Donovan Walker Photography Ouncan Nicholls, Shutterstock Model Olver JedrejaWAthletic Cover model David Lancaster@WaAthletic IMlustrations Sudden impact With thanks to Ultimate Performance (upfitness.co.uk) Ue ee rap Pabst Russel lacman "We Mybu nsatadent fDis Puna cig Haga ee fn Westwood 4 rt ai neonate Cosy Den wey rete n Eland Dhaest ms il nena i Ieee by Fen 2013, Dig radeon Saray Ney Saar i Apes tne han ffan Boog tecar of keg sune IceN 1-70106-290-4 To earae sp ease crc (020 ronal ie ret eyo aoe Oana yee ences To subscribe to Men's Fitnessmagazine, call 0844 844 0081 or go to menstitness.co.uk it bal isTHE ULTIMATE GUIDE TO FAT LOSS “CONTENTS iN 1 About the book Diet basics How the book works. 4 Supplements O&A. 34 Training for fat loss 16 Muscle supplements 36 Eating for fat loss 20 ‘Health supplements 38 The truth aboutcarbs 22 Know your muscles 40 Session strategy 24 = Howmusclesqrow 42 Workout checklist 26 How fat is burned 44 Training basics 28 Before you get started 46 Food rules 30 Fitness glossary 48 ‘The Ukimate Guide To Fat Lasseae competitions & offers ue CueR er eC ue Ret] eminem detec cre ese ms eee Oo) Pies Wet ures Tau Suances CTU o lee eR (eRe E Ld Eeetiechaaedset erin ceelt Nicdelssd eats Try us. You won't be disappointed. EO eet eee ey comet ue eee ome ace Over 200 products to choose from Pema emt ed gmcoes te Metc ue Free weekly give-aways eee Monthly competitions www.ironscience.co.uk Urey Free shaker and towel* OFFER CODE MF13i THE ULTIMATE GUIDE TO FAT LOSS CONTENTS = = a= Week 1 = i» =i Meal plan 54 9 Workout tables 58 Exercise form quides 58 Cardio session 70 Week 2 Meal plan 74 Workout tables 76 Exercise form guides 78 Cardio session 90 Week 3 Meal plan 94 Workout tables 96 Exercise form quides 98 Cardio session 110 Week 4. Meal plan, 14 Workout tables ue Exercise form quides 118 Cardio session 130 Week 5 Meal plan 134 Workout tables 136 Exercise form quides 138 Cardio session 150 Week & Meal plan 154 Workout tables 158 Exercise form guides 158 Cardio session 170 Fat-loss finishers 172 & TheUltimate Guide To Fat LossENN rh ed day, to help maintain the health and vitality that | need.” a ae sy} 4 wellman remo M ele w tel een) De RU ma ee NO4 eee Rae ee end Cee a eR Le De ey Rm ee eae Cee ee om Cot LL) Mark Foster CaN ol (Felis ioa) Sala R recta le) (og Cr aa = eI, ABIOTICS ‘SCIENCE OF HEALTHY LIVING44.8° Carbohydrate 175° Magnesium. 37.5" Yamin © 31° 6.2" ior A099 Protein per 100g IT'S ALL IN THE NUMBERS Eating a healthy calorie controlled and balanced diet ‘whilst living a mociorn lifestyle is not always possible. Diet MRP" replaces a complete meal and provides a guaranteed balance of protein, carbohydrate and fat in conjunction with a broad spectrum of vitamins, minerals and antioxidants, It contains low glycemic index carbohydrate sources; oats, barley and trehalose. Lower GI sources of carbohydrates are broken down slowly, providing ‘energy over a longer period of time, allowing for 2 more bbalanced release of energy than simple carbohydrate sources such 1s dextrose or sucrose which are used extensively in many cheaper ‘meal replacements. Additionally, ‘oats and barley are rich in other rutrients such as fibre and naturally occurring vitarnins and minerals. WF arenexriutrtion Diet MRP* contains @ unique multivitamin and mineral complex which is simply not found in other ‘meal replacements. Each serving Of Diet MRP* contains high quality amino acid chelated minerals there are no cheap oxide forms of ‘minerals like magnesium oxide or Zinc oxide. You will also find the very rare form of vitamin E called DeltaGold* delta-tocotrienal and MenaquineGold” vitamin K2 MK7. A full vitamin 8 complex is also present, with the addition of LactoSpore" pro-biotics,facil Deen cums ae> weicome ABOUT THE BOOK Welcome to he only guide to burning fat that you'll ever need here are many reasons _of itis that you can transform your most common fitness, for wanting to lose your body in just six weeks, health and nutrition questions. weight. Maybe you Everything you need to know is After that we get straight into have abeach holiday clearly explained over the following the six-week training and diet coming up and want to pages. The first chapter details programme, which has been look better with your top off. Or the fundamental principles behind designed to burn away body fat perhaps you're getting married burning body fat, both from an while also adding lean muscle and want to make sure your exercise and nutrition perspective, mass to completely transform your ‘morning suit fits in allthe right and contains a comprehensive physique. How this programme places. Or maybe you just want overviewof how this book's six-__—_-works is explained fully on pl4. to become fitter and healthier week training and diet plan works So whatever your motivation for to get more out of your life. so you can follow itto the letter taking positive steps to lose weight, ‘Whatever your reason for to get the best results possible. ‘your six-week journey to a better, wanting to getting rid of any There's also an in-depth guide leaner and healthier body starts excess body fat, you've come to tothe supplements you can take here. What are you waiting for? the right place. This book is your _to enhance your effort, so you get definitive guide to getting into even better results more quickly, Joe Warner better shape, and the beauty as well as answers to some of Editor Pere) Cre a eg Journalstand author model ofthe September 2012 issue of , Se eu (a i ) written the Total raining Guide which} WI p 2 eer aan See eee ‘S eee me ee ee i eer etd tae aed GUIDE ee ete an 10 |The Ultimate Guide To Fat LossFEATURING: fe gence Aone NEW FROM (nsthi@OTH TECHNOLOGIES Joe Jameson Pro herman Tauhiete Loved by Olympic Athletes "HYDRAFLEN ‘SPORT V-MAX SUPER COOLING SHE sox eon a8e SINGLE MATTRESS — £199 we£399 ike een SAU R te SRNR CTR ICL For years it has been widely Pee toy et ee POR ey Dee so-called 'fat-burning zone eee Pretec Ta Peng SC) speed on a motorway. Ituses Coen any ec Ree Poet aed your body and exercise ees Sree ts: a) er) Set Tn te oT in an efficient way and you Cr a Cer ete ry Peas stop-start method pushes Tr cod ec) Oo ates mensfiinesscouk. 1718 TAKEAWAY TIPS Ropren uo STs oe LC Cea You need to work hard and fast, so Re ea i eee ee On eu ics Deo a es Eee Le) rae TC) the required sets, ren, tempo and rest periods and are still coasting, increase fer eat Picea eect PAVE Talis een ea eras of the biggest causes of weight gain. The more you can get out and about Cre Os Neue TS Se ee ec walking to meetings instead of getting atax. The more you move, the more ROS nc body with what it needs, This has the effect of creating an ‘oxygen debt’ within your body. Just like any debt, this deficit needs to be repaid. Your body does this by increasing the amount of oxygen it consumes in the hours after your exercise session has finished. This phenomenon is known as excess post-exercise oxygen consumption, or EPOC, ‘The Ukimate Guide To Fat Loss FAT-LOSS BASICS Simply picking up a heavy bar once and then walking away isn't the right approach to take and this period of increased oxygen intake also increases, the rate at which you burn calories (for a more detailed explanation of haw EPOC works to burn fat, see the box, right) Another benefit of any form of high-intensity exercise is that it causes lactic acid to accumulate in your muscle cells. While this build-up is responsible for the unpleasant feelings of ‘muscle burn’ elevated levels of this compound = which is a by-product of glucose metabolism — are thought to leadtoan increase in the release of fat-torching growth hormones in the hours following your workout REST ASSURED But while lifting weights is one of the best ways to burn fat, simply picking up @ heavy bar ance and then walking away isn’t the right approach to take. Yes, doing so will eventually make you stronger, but it will have very litle effect on your body-fat levels, You need to lift weights in a specific way to elicit the desired fat-burning response. For this programme that means you need to approach your three weekly weight training sessions in the same manner as you do the cardio session. That means working hard for a set period and then taking a short rest befor lifting again, Never giving your body quite enough time to recover is critical to whether your efforts to burn fat will be successful or not. This technique, which really pushes you out of ‘on workout tables). The longer you your comfort zone, is known as rest between the exercises, the ‘accumulated fatigue’ and results less effective the workout will be inthe maximum number of muscle and the less likely yau are to get fibres being broken down. It's also the incredible results you want. responsible for elevating lactic acids in your muscles and forcing your THE LAST WORD heart and lungs to work really hard, Even if you do everything right These factors combine to increase in the gym and perform the lean muscle mass and reduce fat workouts perfectly, you'l stil fall stores to give you a hetter body. short of making positive changes @@ Never giving your body quite enough time to recover is critical to whether your efforts to burn fat will be successful @@ That's why the workouts in this to the way you laok if you don't book are based around two giant —_stick to this programme's eating sets of four moves, Taking very plan, It may be an old fitness litle rest between each individual cliché, but like all clichés it's, exercise keeps your heart rate high based on more than a litte truth: anddoes the maximum amount you can't out-train a bad diet. of damage to your muscles, so Turn to p20 now to understand i's vital you stick rigidly to the how the six-week nutrition rest periods detailed in each plan works and gain all the workout table (see p24 formore information you need to succeed POEM COGm Cn Chop Greet eco Rn Cia rece a Cee ee es a Ce Se me end eet y Tens referred toas EPOC, is ete eet ny Te A SO Paes PO eee ed Cast) the speed atwhich your body duringtraining, the greater the likely -if you stick tothe repay the oxygen deficit Cn ee Ce CeCe Se ee ed Oe)e NUTRITION RULES EATING FOR FAT LOSS Here's everything you need to know about eating for fat loss f losing body fat is your main aim, what you do in the kitchen is as important to your chances of success as what you do in the gym. Itdoesn't matter how hard or effectively you train if you're not as disciplined when sticking to the nutrition plans detailed in this book. Each one is designed to gi you the nutrients you need at the right time so you have the eneray to train hard and recover well The good news is that eating for fat loss isn't complicated, as long as you are disciplined and stick toa number of key rules. ‘The Ultimate Guide To FatLoss Each meal plan has been built around these considerations, so following them exactly will result in reduced body fat and increased muscle mass. Here are the seven fundamental rules behind the plans. Vegetables should be the foundation of your diet and every time you sit down to eat half your plate should be covered ina variety of veg, which contains crucial fibre and lots of other healthy elements, Vegetables do | fe Is GOOD contain carbs, but far less than bread, pasta or potatoes ~ you'd have to eat half a kilo of asparagus to get the same amount of carbs as ina single wholemeal pitta bread, Far more about carbs, see p22. Protein is one of the most important components of this nutrition plan. When you eat a high-protein diet, you're generally less hungry, so you eat less and lose weight as a result I's difficult to eat too much protein but nat to get too little, so stick to the serving suggestions in the plans Co FOCUS ON PROTEINDON'T FEAR FAT Fat does not make you fat In fact, you need ta consume good-quality fats if you want to burn body fat because this, ‘macronutrient has a role in energy expenditure, vitamin storage and ‘making the hormone testosterone, which also increases muscle mass. There's no need to avoid the fats in red meat, avocado and nuts, but you shouldn't eat hydrogenated and trans fats — those found in cakes, biscults and other processed foods ~ because these rule for fat loss? Here's a quick question: which will make you fatter, 2,000 calories from ice cream or 2,000 calories from chicken and veg? Be honest ~ you know the answer to this already. The intake of the correct macronutrients is ultimately more significant than mere calorie counting. That said, you can't just scoff thousands of calories’ worth of healthy food = 5,000 calories from steak is still a lot of calories. The aim is @@ it may seem strange to eat steak and broccoli first thing, but this will get your metabolism firing to burn body fatg@ will derail your fat-loss mission Plus they're really bad for you, START THE DAY SMART Think of breakfast like any other meal: you need a blend of protein, fats and veg. It may seem strange to eat steak and broccoli first thing, but such a breakfast will start the supply of quality nutrients to your muscles and get your ‘metabolism firing to burn body fat. CALORIES DON'T COUNT Still locked into the old- ‘school ‘calories in, calories aut’ tohit the correct macronutrient ‘numbers to build muscle and burn fat without eating any extra unnecessary calories. So stick to the portion sizes in the meal plans, FREE RANGE IS KEY Free range animals have a more varied diet and obtain a lot more exercise, which allows the development of more muscle, ‘which in turn means they contain more zinc, vitamins 8, A and K, amino acids, iron, selenium, phosphorus and zinc. Farm-raised salmon have also been found to contain up to eight times the level of carcinogens as the wild sort, thanks to cramped conditions and poor-quality feed, while grass-fed beef tends to have much more conjugated linoleic acid and omega 3s than the kind fed on grain and beef tallow. In fact, free range meat and fish is so nutritionally dissimilar to cage-reared that it's basically different food, EAT REAL FOOD If you follow the meal plans inthis book you'l follow this by default, but it's useful rule to remember at all times. Aim to eat only food that grows out of the ground ar that once had a face. Alternatively, think ike a hunter gatherer. Ask yourself if a given food would have existed 5,000 years ago. If not, you probably shouldn't eat it. Avoid things containing preservatives that ‘you can't spell or ingredients you wouldn't keep in the kitchen, And eat things that will ot eventually, so that you know they're fresh, mensfitnesscouk. 22i © NUTRITION ADVICE THE TRUTH ABOUT CARBS Are carbs good or bad when trying to lose weight? Here's all you need to know arbohydrates haveabad ARE CARBS GOOD rapid rise in blood glucose rap when it comes to OR BAD FOR ME? levels. This in turn prompts. muscle-building and fat It depends on the type, source your pancreas to release loss. But although they and, in some cases, the time the hormone insulin, which spike insulin levels which you consume them, based on carties glucose ~ an energy can result in your body storing ‘your ultimate training aims, source — into your body's ‘more energy as fat, rather than cells where it can be used Using fat for energy, manipulating SO WHAT HAPPENS your carb intake is ane of the most. ~WHEN | EAT CARBS? WHAT'S THE DIFFERENCE. effective ways to get leaner. You Carbs are digested and processed © BETWEEN CARBS? just need to be lean enough inthe at different rates depending on Carbs are defined by the number first place to deserve those carbs. their structure. In basic terms, of sugar molecules they contain. the simpler the source ~ Complex carbs have three or such as sugar ~ the more sugar molecules. This, fasterit's digested, means they take longer for your with the result body to break down and therefore being a more help to maintain a steady blood slucose level. Simple carbs, on the other hand, elevate blood alucose quickly, Excessive consumption of these can cause short-term problems pane Pe such as excessive eating and peer weight gain, as well as serious WELL AS ESSENTIAL health issues in the long term. 22 TheUltimate Guide To Fat LossHOW DO1 KNOW being released regularly into your WHICH CARBS ARE system. This affects your insulin COMPLEX OR SIMPLE? resistance and is a precursor of The glycaemic index (GI) tells us___type 2 diabetes, when you have how quickly each type of carts constantly elevated levels of causes blood glucose levels to rise. glucose in your blood. Over time, Foods are rated one to 100, with glucose builds up in your organs 100 causing the fastest ise and and nerve endings, which can the more complex cars below 60, have serious health implications. ee Processed sugars provide a lot of calories and can block the body's absorption of other essential nutrients @@ But this index is only really relevant. ARE CARBS VITAL TO A if the carbs are consumed alone, FAT-LOSS PROGRAMME? because eating protein, fats and For elite athletes and those with fibre at the same time will change intense training schedules, carbs acarb’s Gl value. So basinga diet —_—have aig role to play, but for the tn the Gl alone is not advisable. average person wanting to lose weight, consuming the right amount of quality protein, fats, essential nutrients and fluids is far more important, The body can metabolise proteins and fats into glucose in the absence of carbs, if necessary WHICH CARBS SHOULD I GO FOR? Vegetables provide the best bang for your buck. Packed with dense nutrients and fibre, they cause 2 very stable and manageable rise in blood sugar. If you're training intensively, complex carbs such as rice and potatoes can also help energy levels. Treat wheat with caution ~ many people have problems digesting it efficiently DO CARBS MAKE YOU FAT? US CARUMEM Here are the key points to remember when eating for fat loss right quantities. Problems arise when too many simple sugars are OSs a ee consumed too regularly, Processed AGES CEU IS SS Ts ee Pe reduce costs and batch-cook and freeze Cee Ee sugars provide a lot of calories but few other nutrients and can block the body's absorption of See Se ther essential nutrients tempted to gab a convenient sandwich Beene oy WHY ARE SIMPLE CARBS SO BAD? eect eee It's easy to eat alot of simple Pte er ee et carbs very quickly and therefore Pr ge a consume too many calaries. In these products are sitting there tempting addition, eating too many simple ees on carbs results in too much insulin Cg Ty nee ned ne na) eg rae in calories and provides no essential see et Rene n eae eet drinks at night means you are less likely Preemie eos en your next training session, Avoid alcohol rotates imeasfinesscouk. 28i © THE WORKOUTS ESSION STRATEGY Discover how each week's workouts will result in a leaner you ollowing this fat-loss plan could not be easier. Each of the six weeks has been given its own chapter, Which contains details of what you need to eat that week and when, as well as the week's four training sessions ~ three weight-training workouts and one igh-intensity cardio session. All you need to dois stick to the seven-day menu and perform each of the workouts in order, leaving at least a day's rest between each of the three weight-training sessions, A good way to do this is to do the first workout on a Monday, the second on a Wednesday and the thitd on a Friday. You can then complete the week with the intensive cardio session over the weekend, before starting the next cycle on the following Monday. ‘WORKOUT FOCUS The first workout each week works all the major muscles of your upper body, the second concentrates fon your lower body and the isa total-body session Each workout comprises eight 24 —TheUhimate Guide To Fat Loss different exercises split inta two sets of four moves, which are known as giant sets’ A giant set is four or more exercises performed back to back with little or no rest taken between each exercise. You only get an extended rest after completing the final rep of the fourth move. After that rest period, you start again and repeat the process, until the required number of sets have been completed. You then your heart rate soaring and burn as much fat as possible. The form guides for these exercises can be found on ppl 72-177. LIFT SMART Weight lifting has a number of key benefits if fat loss is your primary objective of working out The main one is that it works ‘your muscles very hard, which has the effect of releasing a number of important hormones, ee Each workout comprises eight different exercises split into two sets of four moves, which are known as giant sets @@ move on to the second giant set and repeat the process. The exact rest periods you should take are detailed in the workout tables for each week, along with the number of sets, reps and tempo for each move (see box, right, for details). At the end of each of these three workouts you'll find a suggested Fat-Loss Finisher. This is a high- intensity move that has been included to really push your body out ofits comfort zone, send specifically the male sex hormone testosterone and human growth hormone, Bath of these instruct ‘your body to burn excess fat stores and build lean muscle tissue. Another key benefit is that taking Inte oF no rest between lifts quickly sends your heart rate soaring, forcing your heart and lungs to work at near-maximum capacity to get enough blood and oxygen to your muscles. However, if you work out intensively enough your body can'tee a ue es Pe eee eeu eet eee ‘his the ander inwhich you perform Thenumberofsetsyou _Thenumber of imesyouparfomn an exercise the four moves ofechaiantset perform ofeach move Ineah set before moving ota the next move N20), Sls te Enns vn et tt. Wg ents Prmt et of 2428 eng ec et Ee cnpatee SUT capatee, Thespeedofthe ft. youwanttosee the bestresuts i's valyeustckwethevighttempo. The amountof time ‘hefist rumbar isthe speed seconds cf thelawesing portion of it suchas lowering you shoul take between thebbartoyourchestina bench press. The secandsthepause atthe bottom, thetird seach partof the gant the speed of iting te weight andthe furthisthepause between reps. AnXmeansyou _-setbeforemorg ‘should thatpat of the move asic as posse whe manta perfect form. ‘ontothe next get enough oxygen, resulting in an is why fat stores are broken in even greater fitness levels. “oxygen debt! Thisis critical to you down and burned as energy. The The beauty of the final high- achieving your goals, because the increased rate of calorie burning —_ intensity cardio workout each greater an oxygen deficit you can continues for up to 48 hours week is that short, sharp bursts create, the more fat you'll burn after your session has ended, of all-out effort replicate all the This oxygen repayment process sa you burn fat for longer key benefits of the three is known as excess post-exercise The final advantage is that weight training ‘oxygen consumption, or EPOC, working out intensively forces your sessions, The and getting oxygen levels back heart and lungs to work ashardas result? You get to normal causes your body's your muscles, so you gain health —_ leaner, stronger metabolism — the rate at which benefits that will lead make these and fitter every itbumns calories — to rise, which key organs more efficient, resulting time you train mensfimesscouk. | 25i ¢ WORKOUT CHECKLIST PROGRESS REPORI Your easy-to-follow quick-reference chart of all the workouts and cardio sessions you must perform over the next six weeks Ue Plt elms lt WORKOUT TABLE FORM GUIDES 28 TheUltimate Guide To Fat Loss¢ TRAINING FAQ GYM BASICS Simple answers to the most common training questions I've tried and failed to lose weight in the past. Why will it work now? It your previous efforts have been unsuccessful it has nothing to do with your body being resistant to exercise and everything to do with your approach. In other words, you probably didn't have a realistic goal, a focused and progressive training plan or eat the right foods at the right time — or a combination of all three, Anyone can lose bady fat to transform significantly the way they look but that won't happen overnight. But the six week training and nutrition plan in this book, if followed without fault, will give you a better body. Can turn fat into muscle? No, fat and muscle are two totally different types of tissue and i's impossible to turn one into the other, Muscle is active tissue that burns calories, while fat tissue stores excess energy. The right training programme will burn off these fat stores and build new muscle tissue, giving the ‘The Ultimate Guide To Fat Loss appearance that one has turned into the other, but that isnt the case. How many times a week do I need train? This programme requires you to work out four times a week This plan consists of three weight- training sessions and one high- intensity cardio session each week You need to leave atleast one day's rest between the weights sessions to give your body time to recover. How closely do I need to follow the workout plan? To the letter. Every workout hhas been designed to elicit a fat- ‘burning response and forms an important part of a structured and progressive training plan that will significantly reduce the amount of fat you carry. Do the workouts order for the best results possible What about sticking to the sets, reps, tempo and rest numbers detailed? These are crucial too, You need ta complete all the sets and reps at the correct tempo while sticking to the rest periods between the moves. Failure to do so will limit the success of your fat-loss journey. What if I can't complete all the sets and reps? If this is the case, the weight ‘you're lifting is too heavy and you need to reduce it. This programme isn’t about lifting the heaviest weight possible, but exposing your muscles and cardiovascular system to the right amount of stress to make your body take positive steps towards becoming fitter and leaner. How do | know which weights to use? At first there willbe alittle bit of trial and errar because the amount of weight you should be lifting will depend on a number of factors unique to you, such as age and training experience. It's always best to choose a light weight if you are unsure and stick to the reps at the right tempo. If you can complete the set with ease, you should increase the weight next time.What should I do if my gym doesn't have the equipment used in some of the exercises in this plan? This programme has been designed ta be as easy and efficient to follow as possible, with many moves in each of the giant sets using the same piece of equipment so you don't waste time maving around the gym between maves, However, depending on the quality of your gym, some may not have exactly every single bit of kit you need. That's not a problem: just swap those moves for ones that target the same muscles which you can do with the equipment available to you Why do I need to do a Fat- Loss Finisher after each weight-training session? All three weight-training sessions each week are designed to build lean muscle mass and reduce body fat to radically transform your physique so you look stronger and leaner. The Fat-Loss Finisher at the end of each of these three sessions is designed to push your body even further out ofits comfort zone to elicit the best fat-burning response possible by increasing the oxygen debt your body needs to repay (see 6 for details) and result a RSME in the ight hormonal response Premera to encourage the building of new DT muscle and the burning of fat cells. Imensfitnesscouk. 28e DIETARY PRINCIPLES FOOD RULES The principles behind your six-week fat-loss nutrition plan hat you eat and when is. critical to your success of building a leaner body. Which is why we have mate following the six- week nutrition plan in this, book as easy as possible. ‘Atthe start of each weekly chapter there is a seven-day meal plan for you to follow. To ensure you stick to the schedule, look at ‘week one before you start and fill your cupboards, fridge and freezer with all the foods you'll need that week. Not having the right foods to hand will make it impossible to stick to the plan and have you reaching for the takeaway menus, These are the rules an which this nutrition plan is based. BREAKFAST Eating lean meat for breakfast is one the best things you can do when wanting to lose weight. Meat allows for a slow and steady rise in blood sugar levels, which keeps you feeling fuller for longer | LEAN MEAT FOR ‘The Ultimate Guide To Fat Loss so you aren't tempted to reach for sweets to boost energy by mid- morning, It also provides a big dose of protein frst thing, which helps repair the damage done to your muscles through training, and improves focus so you are more determined to stick to the diet plan throughout the rest of the day. PROTEIN WITH EVERY MEAL ‘As we mentioned on p20, people on a high-protein diet ind it easier to lose weight, and it's almost impossible to eat too much. Almost every meal in each plan contains a source of high- quality lean protein to ensure you get enough each day to repair your muscles, while burning fat. 3 PLENTY OF FRESH VEGETABLES Along with protein, vegetables should form a significant part of each meal — roughly half, in fact. Veg is high in antioxidants and many essential vitamins and minerals to keep ‘you fighting fit, and full of fibre, which will also help you feel full long after eating. Vegetables, are also very low in calories. CARBS AROUND Leanne Most of the carbs in the meal plans are to be eaten around your workouts. This is because carbs allow you ta recover fram training faster, and it's important you are fully energised for each session so you can push yourself Al these carbs rank low on the ‘lycaemic index, which means they don't raise blood sugar levels too rapidly so your body is constantly in the best state to burn fat. by PLENTY OF WATER Dehydration leads to poor focus and lack of motivation. These things can cause you to make poor food choices and perform badly in the gym, so aim to drink two to three litres a day, and more on training days. Water also flushes toxins and waste from your body, making you more efficient and helping you get fitter and leaner.i © NUTRITION FAQ DIET BASICS iscover the answers to common questions about this meal pla How closely do I need to follow this programme's weekly meal plans? You need to follow them as closely as possible, Each meal plan has been designed to provide you with ust the right amount of nuttients to allow your body to recover from training so you can attack the next session at 100%, without giving you any more than is necessary. Falling to stick to the key principles behind each day's diet will undo much of the hard work you put in at the gym. Some of the meals aren't exactly exciting my tastebuds. Is there anything | do about that? The majority of your meals over the next six weeks will be based around lean sources of protein and fresh vegetables. What's, motto like? If this isa radical departure from your normal diet, this is a good thing because you are likely to see results faster. You need to remember that for the next six weeks you are eating for a better body, not your 32 TheUimate Guide To Fat Lass tastebuds, so try to enjoy the new diet plan because it will make you thinner. If you do find the meals too bland to stomach, you can add spices, chill flakes, garlic and herbs to give them some flavour and kick find that I'm often hungry before | go to bed. Is this OK? Itmay be that you experience a few more hunger pangs than you're used to when eating to lose weight, but this isn't necessarily a bad thing, It may simply be because your body is used to boeing fed more often and with foods that you now need to avoid. This programme's weekly meal plans have been designed to provide the right amount of protein and fat each day so you have enough energy to train hard and recover fully without leaving you hungry, because any more food than is absolutely necessary could be stored as fat. Ifyou find you're hungry a lot of the time, you can increase the amount of meat and veg you eat, especially in the evenings, Is there anything I can do to make sure I stick to the meal plans? Organisation is key. You need to know what you're eating and when for the following seven days so you have all the supplies in your home and ready to eat. f you don't have what you need at hand, you're far more likely to stray from the plan and eat convenience foods that are high in carbs, especially sugar. Whenever possible, spend some time each evening preparing the next day's meals and snacks ~ that's one of the best ways to stay on the right path. How can I reduce the cost of my weekly shopping? Vegetables are inexpensive, but lean meat can be pricey, However, buying in bulk can significantly reduce your expenditure an food and is easy to do on this plan because all your meals for the next six weeks ‘are mapped out for you. Another advantage of shopping this way is you can batch cook and freeze meals for later in the programme.Can! drink alcohol over the next six weeks? |Fyou want to achieve the best results possible, you should steer clear of alcohol, There are ‘many reasons for this. Alcohol is just empty calories — it contains energy but very few nutrients, Your body prioritises processing alcohal over other things, such as burning fat and building muscle. You're less likely to stick to your diet plan when under the influence of alcohol because it affects blood sugar levels and stimulates your appetite. t can be so tempting to skip the next day's training session if you're hungover, IF you can't avoid alcohol entirely, stick to the very occasional glass of red wine, but remember that every drink you have will limit the extent of your transformation. How important are supplements to my progress? Notas important as sticking to the ‘meal plans, Supplements are just that - they supplement a varied and well-balanced diet to help you ‘on your way to a better body. Some supplements, such as whey protein and omega 3 fatty acids, are more important than others when fat loss is your primary objective. For our full round-up of which supplements you may need and when best to take them, tum to p34, Grirackias Cone mensfimesscouk. | 9334 ¢ SUPPLEMENTS SUPER SUPPS Take the right supplements at the right time for greater gains hether you regularly pack a protein shake in your gym bag or just chug the occasional isotonic sports drink, chances are you've used supplements at one time or another, The trouble is, the whole process can get a bit confusing with every supplier claiming its brand is better filtered, or more efficient, or wll pack on more muscle ~ to the point where you feel as if you needa degree in chemistry to understand what you're putting into your body. Don't worry, help is at hand. The science behind some supplements, may be slightly baffling, but over the next few pages we've put together the definitive guide to the latest developments in supplement science: what you need, when you need it, why you need it and what if any — are its potential pitfalls. It's possible you'll ind something tossend your training gains through the roof, or you might just learn abit more about the stuff you're already using, Either way, next time you putin a hard day at the ‘The Ultimate Guide To Fat Lass aym, you'll know you're getting the nutritional back-up you need. WHAT SUPP? We answer the most frequently asked supplement questions Isit not possible to get all the nutrition I need from my daily diet? Yes, if you really watch what you eat. Having said that, you may find that sometimes getting the optimum amount of certain substances for your training means eating a lot. For example, consuming the amount of creatine many trainers recommend would mean eating {an awful lot of beef, which would not be feasible in most cases. Use supplements to fil the gaps in ‘your diet, but don’trely on them to counteract bad eating habits. Should I take supplements on the days I'm not training? Yes. You get stronger as you recover from exercise, so making sure ‘you're getting enough nutrients (on your rest days is essential. ‘Should | be waking in the middle of the night totake supplements? Almost definitely not. You might have heard about bodybuilders getting up at Sam to neck a quick shake, but as soon as you're awake for more than three seconds you disrupt the production of melatonin, which is one of the most important hormones in getting to sleep, You'te better off having some nice slow-digesting protein — such as raw nuts, cottage cheese or acasein shake ~ before bed ‘Are supplements safe? Since sports supplements are technically classified as food, they aren't subject to the same strict manufacturing, safety testing or labelling as licensed medicines, so there's no guarantee they're living up to their claims, The EU is currently looking into the situation with a view to introducing stricter guidelines, but in the meantime i's upto individual manufacturers to maintain the ‘quality of their own products. Look for supplements that are 18017025 certified, which meansthey've been subjected to rigorous checks during their production, Could taking supplements result inme failing m adrugs test? Maybe. If you're serious enough sportsman to be tested, you must be careful. A survey conducted byan international Olympic Committee-accredited laboratory in Cologne looked for steroids in 634 supplements and found 15 per cent contained substances that would cause a failed drug test, although none contained actual steroids. If you're concerned, consult a registered nutitionist or dietician, or talk to your sports federation. Gan I get ripped without working out if I take the Bright supplements? Sadly, no, Anyone who tells you otherwise is fibbing. Eatright, train hard, tailor your supplement use to your goals and choose well- researched and tested products, and you'll see the results you want. imensitnesscouk. | 95i ° SUPPLEMENTSMUSCLE UP Discover the best supplements for adding lean muscle mass WHEY PROTEIN WHAT The post-workout pratein WHY Whey is a fast-release protein, which means it's digested quickly ‘and gets into your bloodstream ~ and your muscles ~ fast. What you consume after training is ‘one of the most important meals you eat, so make sure you buy a high-quality whey protein, HOW Your muscles are most receptive to nutrients as soon as you finish training, so drink a protein shake as soon as you've completed your final rep. Aim for a minimum, of 30g of whey protein powder. CASEIN WHAT The bedtime protein WHY Chances are you're already getting 2 fair hit of casein asit ‘makes up around 80% of cow's milk Isa slow-release protein, which ‘means you get a drip-feed effect. ‘over a longer period. This makes it unsuitable for taking straight after a workout when you need an instant hit of nutrients, but i's ideal for consuming just before you go ta bed. HOW Haveitin a shake with either water or milk before turning in for the hight. This will mean your muscles receive quality protein while you are sleeping, which is when your muscles are repaired and rebuilt. BCAA WHAT The muscle pill WHY Branched-chain amino acids, or BCAA, ate the best supplement to take during workouts because they help to keep a steady supply of proteins flowing into your muscles. This helps with muscle building as it reduces the amount of muscle loss during exercise and improves protein synthesis, the process by which new muscle tissue is built, BCAAS canalso help to prevent muscle loss during periods of intermittent fasting HOW Take up to 2g between every set during a lang workout CREATINE WHAT The back-up generator WHY Your body metabolises creatine into ATP, which is used for every intial muscle movement. I's therefore vital to have adequate supplies when you're ding heavy, high-intensity workouts in order to deliver the required energy to your muscles. In other words, creatine helps you lift harder for longer. HOW Take 2-10g in your post- ‘workout shake to replenish lost stores. Alternatively, split your dose and have half before your workout and half afterwards, And make sure you drink plenty of water with it Creatine is hygroscopic, which means it will suck water into your muscles and can leave you dehydrated, LEUCINE WHAT The muscle booster WHY The most anabolic amino acid, leucine can independently stimulate insulin secretion and muscle protein synthesis, enhancing the muscle-building process. At 11%, ‘whey protein is very high in leucine content, which is one reason it's so effective as a post-workout elixir. HOW Taking a 5g dose of leucine after training and between meals can increase the anabolic — or muscle~ building - effect ofthe foods you eat, especially when you're consuming protein sources that are low in leucine and which therefore might, not stimulate maximum muscle protein synthesis on thelr own, mmensfitnesscouk. 97i © SUPPLEMENTS THE BEST OF THE REST Use these supplements for better health and performance FISH OIL WHAT The wonder fluid WHY It's important to include ‘omega 3 fatsin your diet for health reasons, and a supplement can help you to maintain a good ratio of omega 3 to omega 6 - most of us consume too much of the latter. Studies have shown fish cil supplementation results in decreased body fat and reduced inflammation. It has also been linked with increased serotonin levels, more focus in taining and less stress. HOW Take a spoonful with meals, Most authorities recommend 1~4g aa day, depending on how much oily fish is already included in your diet. GLUTAMINE WHAT The gut calmer WHY This amino acid should be present in your body, but f you have problems with your digestion or are training hard, a supplement can help to strengthen the lining of your 38 —TheUimate Guide To Fat Lass gut and help protein synthesis. HOW There are several ways to take this, depending on your goals. Take 10g in water on an empty stomach to aid gut function or 10g after your workout to help replenish glutamine stores. If you're on a low-carb diet, take 30g after your workout to enhance glycogen replenishment. GREEN TEA WHAT The diet drink WHY This is one of the best natural fat-burners around and can give ‘your metabolism a jot. Green teas, also packed with antioxidants and has been linked to the prevention of arange of congitions, from heart disease to Alzheimer's HOW Drink instead of your regular tea ar diet soft drink HCL WHAT The digestion helper WHY Hydrochloric acid (HCL) is the acid responsible for digesting and breaking down animal protein in your stomach, Taking 2 supplement will ensure you're actually getting the benefit ofall the protein you're eating, If you aren't digesting and breaking down nutrients properly in your gut, then all other supplements, ‘and healthy foods could simply be wasted as you won't be able to absorb them effectively. HOW Take one or twa tablets with each meal L-CARNITINE WHAT The fat shredder WHY IF burning fat during a workout is your priority first you need to mobilise it, L-carnitine is an amino acid responsible for transporting fatty acids into the mitochonctia, ur cells energy powerhouses. HOW Take a single dose of 500- 3,000mg before your workout to make sure you transport the maximum amount of available fat for fuel during exercise I's especiallyCee Ty CAE Es ai) Teme On ee hope for the average deskbound Briton 20 minutes’ exposure is enough in the Pa ea Pere oere ard enough come the winter, Deficiency is common and linked to lower strength useful to take if you're training while fasting or ona low-carb diet, ‘when fat oxidation is maximised. MAGNESIUM WHAT The body calmer WHY Every organ needs ‘magnesium, especially the heart, muscles and kidneys, IF PU) CWEee TNs and increased body ft. thas also been associated witha number of diseases, including cancer, diabetes esi Ce ane tablet form oras an oral spray. Official Pee See an Pee siamese soluble, so take it with a meal you skimp on this vital mineral you can experience anviety, sleep problems and iritaiity Magnesium also helps to maintain anormal heart rhythm and aids in the body's energy production HOW Stick to the recommended dose of less than 350mg a day ‘and remember to take it with food — taking magnesium on an empty stomach can lead to diarthoea and an upset stomach. Or you can use a magnesium spray or lotion. MULTIVITAMINS WHAT The back-up plan WHY Although you shouldn't rely con them to make up for a bad diet, a quality multivitamin can help to fin the gaps in an otherwise solid eating plan. Deficiencies in vitamins can cause mood swings, depression, letharay and exhaustion, but taking a daily dose will keen you on the up and focused on. your goals. There is also evidence a multivitamin can help you recover from a tough workout. HOW Try to take multivitamins ata consistent time of the day. It makes sense to take them before a meal, with a glass of water to aid absorption of their micronutrients, ZINC WHAT The masculine mineral WHY Zinc is vital for your health and immune system. Our bodies aren't able to store it so you need ta top up regularly HOW The ROA for zincis 11mg for adult males — take no more than 40mg per day. Don't take it with coffee or foods containing phytates ~ such as wholegrains — because they can black its absorption, For the best benefits, take it with animal proteins as they promate absorption. mensfitnesscouk. | 99i * ANATOMY KNOW Y MUSCLE There are over 600 muscles in human body. These are the major ones youll be targeting during your workouts DELTOID ABDOMINALS Medial deltoid Rectus abd (middle) @ Fees adorins Antti ded External obliques Internal obliques PETOeAe) a (beneath the Q Pectoralis major external obliques) Pectoralis minor (E) Tansverse (beneath the abdominis pectoralis major) (beneath the internal obliques) a Serratus anterior QUADRICEPS BICEPS Vastus lateralis Q Biceps brachi Rectus femoris Brachils Vastus intermedius (beneath the FOREARMS rectus femoris) Q Baactioradiats Vastus medialis 1 Fecrcarpiradias 40 The Ultimate Guide To Fat LossTRAPS @ Trapezius BACK Q Teves major a rans (beneath the trapezius) DELTOIDS Rotator cuff (beneath the deltoids) Posterior deltoid (back) Lats Q Latissimus dorsi TRICEPS Ea) Triceps brachit a long head a Triceps brachii lateral head Q Biceps brachii medial head LOWER BACK (B Erectorspinae elutes @ otuteus maximus HAMSTRINGS Biceps femoris @ semitendinosus © semimembranosus CALVES: € Gostrocnemivs & soteus rmeasfitnessenue 41i HOW MUSCLES GROW BIGGER & STRONGER The simple science behind adding muscle mass our body isaclever responds to this 'microtrauma' by _ delayed onset muscle soreness, ‘old thing. The process overcompensating: the damaged —_or DOMS, the symptoms of which ‘of muscle growth tissue is repaired and more is include muscle soreness and isessentially your added, making your muscles stiffness in the days after a tough body's response bigger and stronger so the risk of workout. That's why you should to the stress of weight training. future damage is minimised. This _ leave at least 48 hours between It thinks, ‘That was hard. I'd also means over time you need to sessions that target the same better do something about it so increase steadily the weight you muscle group. If you train those it's not as difficult next time! lift, because your muscles quickly muscles again before they've When you perform resistance adapt to deal with the stress. had time to repair and rebuild you exercises, microscopic tears It's thought this damage to your risk overtraining, which can result ‘occur in your muscles. Your body muscle fibres is the reason for in reduced gains and injury. ee meena LCs. me unc ECE CUCL Muscles are made up of 1 TENDON « PERINYSIUM q bundles of fires contained : r f ; inpotecivestethscaled ecting st i I sci, which are ; themselves bundled together. 7 EPIMYSIUM r 7 MUSCLE FIBRE eee a ; es Pe eee AS e s, which contain muscle gy ol fires. These ae then divided ect isuecorting Na eet into mf which re dided mest a He laments, made up ‘ 5 MYOFILAMENTS ci a of sarcomeres, z " : 42. TheUItimate Guide To Fat LossRete oee stronger echchaccicmct eee nichts down muscle fibres before they can be rebt ‘WARM-UP. UNDER TENSION INITIAL SPARK > + v FEEL THE BURN CHEMICAL REACTION e ¥ SUCCESSFUL FAILURE REPAIR AND GROWTH © Dopey Pech ey De eed for transporting oxygenated blood away from the heart tothe Ree eter ey eect nutrients and wast products ean eet Penns Cee td eee imensfitnesscauk | 43i « FAT-LOSS FACTS HOW FAT 5S BURNED The simple science behind how your body burns fat for fuel ormany years, most to tap into fat stores. On the other When your blood sugar levels, people have believed hand, restricting your carb intake are low, because you're not the key to losing fatis forces your body to use fat for fuel. eating many carbs or have toburn more calories So while ensuring you don't eat gone a while without eating, the than they consume. But _to0 many calories is important, pancreas responds by releasing the while calorie consumption should lowering your daily amount of carts hormone glucagon ta raise them. bbe monitored, losing weight isn't Is critical to getting your body into Ta do this, glucagon causes quite as simple as that. the right environment to burn fat free fatty acids from fat cells Different macronutrients ~ to be released into the bloodstream protein, carbohydrates and fat FAT BURNING These fatty acids are ~ have differenteffectson your © MADE SIMPLE transported to your liver, body. A high-carb diet means. Here's how this training and here they're converted into your body always has enough diet plan will burn body fat glucose that your muscles energy to bum without needing —_—_‘ta get you into shape and brain can use as fuel The American Council on Exercise classification of body-fat percentages for men and women DESCRIPTION ‘WOMEN MEN PC eg plist Athlete pert Ceky Fit Beery reo oer 25-31% Leu irre cP 44 TheUltimate Guide To Fat Losse HEALTH FAQ BEFORE YOU GET STARTED Straightforward answers to your Can anyone follow this plan? Absolutely. Because you choose which weights you lift, the taining plan is suitable for all fitness abilities, whether you're new to exercise, getting back into itafter a break or an experienced trainer. All you need to dois follow the training plan and ensure you perform each exercise according to the pictorial demonstrations and detailed written form guides Find a weight that is suitable for your level of experience and stick to the sets, reps, tempo and rest periods detailed Ihave a lot of time commitments. Is this a problem? Each weekly training plan contains Just four sessions, each one lasting less than an hour, so you don't need to find much time each week to make giant strides towards a better body. It may be the case that you The Utimate Guide To Fat Loss need to get up an hour earlier to exercise before work, but thisis a small sacrifice for just six weeks considering that your reward will be a stronger, leaner physique. Should | do other exe on top of this plan? The key to losing weight is to eat smart and train intensively fora short period of time. This plan has been designed to be all you need to lose fat and training on top it may result in your become tired, fatigued and iritabl, so try to avoid any intensive exercise outside of the regime in this, book. Hawever, getting out and about more regularly throughout the day — even it's just for a quick walk — will all add up to ‘making you fitter and healthier. Heel lethargic all the time. Is there Atfirst you may struggle for last-minute qui energy because it's likely you haven't trained this way before. It can also take a little time for your body to adjust to high-protein, low-carb diet, especially if your diet was previously built around eating a lot of carbs, Don't worry ~ stick to the programme and it will soon become easier as your body adapts to the changes My muscles really ache in the days after a workout. Is this normal? Having sore muscles in the day or two after a hard session is normal and proves you've pushed your muscles out of their comfort zone. This is critical to achieving the best results. Don't worry, the stiffness won't last. Its just your muscles going through the repair process that results in them being more efficient at exercise.MF's Total Training Guide helps you to master every exercise you'll ever need to build a stronger, fitter and leaner body. It includes detailed demonstrations of over 250 moves, as well as explaining how to construct a workout programme to fit your goals. It's simply an essential training tool. G@BUILDLEAN @ BURN @ FOR BEGINNERS MUSCLE FAST “ BoDY FAT “4 AND EXPERTS ARMS —— Ai Available at magbooks.coma> —- termnowocy 48 GLOSSARY Explanations of some common workout terms COMPOUND LIFT ISOLATION LIFT SETS Anexercise involving movement An exercise involving movement in A given number of reps of a single intwo or more joints, suchas the only one joint, suchas the biceps —_exercise performed consecutively squat (hip and knee) and shoulder curl (elbow) and leg extension without rest. The number of sets press (shoulder and elbow). Such (knee). They're great at the end of -—_ performed of each exercise can lifts should form the basis of all a workout when you can worka ——_vary depending on the workout programmes where increasing muscle to fatlure muscle size and strength are the SUPERCOMPENSATION aims because they recruit more of MUSCLE PUMP The period after training and the muscle fibres responsible for When your muscles are engorged recovery when you're fitter and those attributes with bload after you've repeatedly stronger than before. Training in shortened and lengthened it. this window will result in further FAILURE Typically this occurs after weight _galns in strength, size and fitness. When you're unable to lift the training but can be achieved by Training before this window, on weight with correct formon the repeatedly flexing your muscles. the ather hand, can result in final rep of your set. This shocks overtraining, while training after it your muscles into growing back - REPS has closed reduces your ability to bigger and stronger. ‘Abbreviation of repetition. One make additional gains. repis the completion of a given GIANT SETS exercise from start to finish TEMPO Four or more moves done back to through full range of motion, The speed at which you perform back with litte orno rest between The number of reps perset can _ailft. Tempo is detalled by a four- them, They allow you ta train with vary fram one to more than 20, digit cade, such as 4010. The first more volume in a shorter period. depending on your goals. number is the time in seconds the Each weights session in ths pla weight is lowered; the second is the made up of two giant sets. REST INTERVAL time in seconds the move is held The time you take between at the bottom position; the third is HYPERTROPHY exercises and/or sets, during which the time in seconds that the weight Greek for ‘excess nourishment, _-—yourmuscles can replenish their _ it ifted (if'X" is shown this means hypertrophy is an increase in energy stores, The amount of rest lift explosively); and the final digit the volume of a muscle or organ —_—_can be manipulated depending on _is the time in seconds the weight is caused by enlargement ofits cells. your training goals. held at the top of the move. ‘The Ultimate Guide To Fat LassCo ‘The interactive edition of Men's Fitnessincludes exclusive videos tohelp you get the most from ‘your workouts, plus all the expert advice that makes MF such an essential tool et STA ao, at) ‘ Want the best : = fitness equipment from leading brands at great prices? Then pay a visit to the MF shop at shop. mensfitness.co.uk c MensFitnessMagazine (1 @MensFitnessMaga eer— = 4 ls ig >| Ld Turn the page for the first week of your -| ; ; f six-week nutrition and exercise planMEAL PLAN THIS WEEK'S MENU MONDAY asa MTN BN BREAKFAST BREAKFAST BREAKFAST BREAKFAST @ Beef slices, avocado @ Roast chicken slices, @ Two scrambled eggs with | Ml Spinach and goat's. ‘and asparagus spinach and a handful smoked! salmon, steamed | cheese omeleite with of mixed nuts kale and % avacado ‘handful of almonds SNACK @ Post-workout shake: blend 1 scoop protein powder, 230m! coconut SNACK 509 cottage cheese with celery, carrotand ‘SNACK (@ Post-workout shake blend 1 scoop protein ‘SNACK {8 Small pot of hummus with sugar snap peas, milk sp almond butter, | cucumber sticks pouder,280mi coconut | carotsandcelery ¥sbanana andice iil, Isp almond LUNCH butter a handful of LUNCH LuNcH @ Ham salad with bucberies andice Roast chicken with 1009 quinoa mixed with | Yavocado baked sweet potato ‘chapped onion, crushed wuneH and runner beans garlic, chopped green | SNACK @ smoked salmon with dil and 8 walnuts, @ 200g cooked prawns spinach cucumberand | SNACK ‘served with 1 salman filet miked salad leaves {8 100 cooked prawns DINNER @ 1 cod filet and roasted vegetables SNACK @ Guacamole made with stomata, mejulce, 4 ‘SNACK @ Guacamole made with Y4tomata lime Jule, ve DINNER, 1B 2 homemade hamburgers witha spinach and redonion coranderand SNACK redonion coriander and | cherry tomato salad Yeripe avocado, served | @ Greekyoghurtwith “ripe avocado, served with sugar snap peas cinnaman and withredpepperslces | SNACK 3Walmonds Greek yoghurt with DINNER DINNER cinnamen and 10 almonds @ Chicken and cashew £8 1 salmon file ith green nut stir-fry beans and asparagus SNACK ‘SNACK © Greek yoghurt with Whey protein mined cinnamon and & with Isp Greek macadamia nuts ‘yoghurt, water and ice ‘The Ultimate Guide To Fat LassHere's what you need to eat and when over the next seven days to blast away body fat fara BREAKFAST @ Beef slices, 2 avocado ‘and asparagus SNACK @ Post-workout shake blend scoop protein powder, 280ml coconut imi, 1tsp almond butter, Yebanana and ice ‘LUNCH Tuna salad ‘SNACK @ Guacamole made with ' tama, ime juice, Ye red onion, coriander and ¥eripe avocado, served with sugar snap peas DINNER 8 Giiled peapercom ribeye steak and Dijon bute, served wth steamed areen vegetables ‘SNACK @ Greek yoghurt with cinnamon and 8 macadamia nuts SATURDAY Emr BREAKFAST BREAKFAST @ Bacon and 2 @ 2 grilled venison ‘scrambled eggs sausages and 2 scrambled eggs SNACK @ Sroalipotothummus | SNACK with celery courgete | @ S09 cottage cheese ‘and cucumber sticks with celery, carrot and cucumber sticks LUNCH @ Baked sweet potato LUNCH with goat's cheese and} Ml Diced lamb grilled on spring onions, served skewers with diced green witha side salad and red peppers, cherry tomatoes anddiced ‘SNACK @ 2 boiled exgs red onion, served with Ye baked sweet potato DINNER SNACK @ Chicken stir-fry @.Lcansalmon with beansprouts DINNER SNACK @ 1 giled salmon @ Greek yoohure with filer with cinnamon and roasted vegetables Walmonds ‘SNACK @ Greek yoghurt with cinnamon and 8 macadamia nuts Nate Go m workouts Cory poms smensfitness.couk.SESSION STRUCTURE WORKOUTS WEEK ONE UPPER BODY Bans SETS its Pua) ‘se orform the frst st fo Between each. Then sets are completed sels are completed 2A, 28, 20 and 20, taking WO seconde’ rest 8 seconds and repeat untill three ‘The Ukimate Guide Ta Fat LassWEEK ONE LOWER BODY Saws SETS fas TEMPO REST Picea 10 seconds’ rest WEEK ONE TOTAL BODY panes faa TEMPO oe WORKOUT 3 smensfitess.cauikUPPER BODY @) Dumbbell bench press jeon aflatbench your elbows ae the top Slowly ewer the sides a you co so, ‘The Ultimate Guide To FatLoss(Q Dumbbell flye€) Dumbbell bent-over row ‘The Ultimate Guide To FatLoss UPPER BODY Sar wihyou coe an lean forwarls from the ins Fw the weights upto Your ler sternum by retracting your shoulder blades, then slowly lower them again, Start with your core brace yor eck sticight and your Shoulder bloles revracte, holding 2Deni lean back ad the movement Ate bottrn of the ‘ove squeeze your biceps andretun slowly tothe start, Siton the bench witha sight bend in your ling ouble-0 handle with aneutral ria atiachee tothe lower pul o acable machine together and return sony othe start FAT-LOSS FINISHER, Burpee pla mmensfitness.couke LOWER BODY @) Dumbbell squat Stand tall with your feet shulder-wth apart hong adumbbelin teach hand by your ses, With your core braced and Keeping a natural least paral ote loo, keeping your knees in line with your tes, Push back up throuah your heels toeturn tothe start Stand all healing ‘a dumbbelin each hand by your sides Take abi step fd, ‘The Ultimate Guide ta Fat Lass€Q Dumbbell side step-upLOWER BODY & Bodyweight squat Stand all Take 3 big ‘rep forwards wth one legand lunge uri both nes ae bent at 90 Push back off your ‘The Ultimate Guide To Fat Loss& Box jump Standin rane erase plat sump of i explosively, ling towards FAT-LOSS FINISHER, Ketilebel swing pls. imeasfitness.coukTOTAL BODY @) Deadlift =. 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All your WEEK SIX UPPER BODY Bass SETS fas i=) re} g Fa S = are complet ‘The Ukimate Guide To FatLossWEEK SIX LOWER BODY Gus SETS Sa) ie Die oleae WEEK SIX TOTAL BO EXERCISE faa faa) 0 ae) Colac} 1910 seconds rest rept unt al our betwean each, Rest for Rest for 80 seconds a imensfitesscniiUPPER BODY Incline bench press yeast touching the idle of your ches ors jus push che bar stranaly back wihe start, The Ulimate Guide To Fat LassFront raise height Lower to return tothe start. mmensfitness.couikil UPPER BODY Reverse-grip bent-over rowCable reverse flye keeping your core brace heb your elbows it both arms to sour height thelow pulley in each hand Cable straight-arm pull-down Retui tothe start maintaining central the weight thraughaut bar down inan are tw your th ‘the bottom of the rmovesqueeze your lats ad trceps nd retumn tathe star FAT-LOSS, FINISHER Burpee pire |‘The Ultimate Guide To Fat Loss e LOWER BODY est abarbel on the backer your shoulders not your neck — holding iewith an oven ‘gio slighty wider than your shoulders, Keep your ebows ptr to the lo. 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Stand awit your hands by your sides, Bend your knees and crop to the flr, placing your palms Hat ‘on the aun in front of you, Jump your legs cut bebind you so youTein 2 press-up poston Jurap your knees back Into your chest Jurapup so your fet leave the floor Land and goto the next ep. ‘The Ukimate Guide To Fat LassKETTLEBELL SWING Sets 6 Reps 25 Rest 60sec ‘Why do it? This is one of the best fat-stripping moves because it gets your whole body working as a single unit, ssends your heart rate soaring ‘and makes your abs work hard to keep your torso stable. 1 Scand with your fot shoulder weth apart. holding a Ketel Info of you with bo hands. |B Keeping yourback straight and ‘your kneesin fe with your Fee, bendat the knees and move the etebellbenween your legs 1H Brace your core, stand up and Sap your ips forwards te prope the kettlebell yp to shoulder height. The power shaucl come fem you hips, not your ems, 1 Breathe out atthe tp ofthe move an breathe ining the ketlebelfs descent 1B Continue the sing na ful, contlled movement fr the required numberof eps ‘menstiinesscouk try| * FAT-LOSS FINISHERS FARMER'S WALK Sets 8 Distance ~ 25m Rest 60sec 2 carrying additional weight works your cardiovascular ( system to create an oxygen debt and works your core to help build a six-pack. Brice tig ci pala lise at tengo re bee " ‘ ' walkas quickly 35 you can forthe equied distance S17) The Uimate Guide To Fat LossSPRINT Sets 8 Distance 25m Rest 30sec Why doit? Sprinting is one of the best ways to burn fat because the intense nature of the activity has the same effect ‘on your body as weight training, (standin font of fon, clear pathway ron a ead, 1 Keeping your core braced and body Upright spin the ruled cistance mmenstiness.couk. ty| FAT-LOSS FINISHERS cry SLED DRAG Sets 8 Distance 25m Rest 30sec ‘Why do it? The additional weight and drag of the sled means you have to give it everything to get it moving, which works your heart ‘and lungs, plus all your major muscle groups, 1 Sane with your back toa long, clear pathway holding asled srapin each hane, {8 Keepin your core braced and your arms stagh, drag the sled aang the pat forthe regu stance The Ulimate Guide To Fat LossWALKING DUMBBELL LUNGE Sets 4 Distance 25m Rest 30sec ‘Why do it? Not only will this move work your quads, hams, glutes and abs, it will also get your heart and lungs ‘out oftheir comfort zone so you get fitter and leaner. 1 Repeat unl youve covered the requied disance mensfitnesscouk. (URSta ace Bele [URS a iy Bettie ee CR Cea} eR era crcrchis ntti ch ttte Ce © Meal plans that strip away fat Oa ee had PR an U Oe cual Dee re Corio Cea er eR ees oe Tug Ay BU rey 74 we Beery Cee Reus CaP =D R em ea ec Rema R ole If during your 3 issues, you decide Men's Fitness isn't for you, simply cancel and you won't pay a penny more. Dene eeu og ata aLComer) The FIE Personal Training Diploma oN CRN Rue uncut E el training courses. See Ren ea a Rte Ng Dee y ea 0800 994 9949 ecko ee eels ama en RON use Mn Med www." itnessindustry" ducation.com fer eM Neem ou Intensive, Saturday, and distance study optionsThere are many reasons why you may want to lose weight. Perhaps you have a holiday on the horizon and want to look better with your shirt off. It may be that you want to be faster and more agile on the sports field or running track. Or you want to look and feel fitter, happier and healthier for a better quality of life. Whatever your reason for wanting to burn fat and get stronger and leaner body, this is the only guide to fat loss you will ever need. It contains a six-week training and nutrition plan, so all you have to do is follow the simple yet detailed workouts and eat the right foods at the right time to transform your physique in less than two months. What are you waiting for? 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