The Rapid Loss Program by

RAY KELLY

A research based program for

fast & lasting weight loss
 PHARMABRAND LABS PTY LTD
ABN: 79 142 867 169
LEVEL 12, 71 MACQUARIE STREET
SYDNEY, NSW 2000 AUSTRALIA
WWW.RAPIDLOSS.COM.AU
AUSTRALIAN OWNED AND MADE FROM
LOCAL AND IMPORTED INGREDIENTS

004872 OCT 2014

CONTENTS

4. Introduction
11. Program Overview
13. The 4 Stages:
13. Detox
20. Introduction of New Foods
21. Food Freedom
21. Maintenance
22. Getting Started
24. Tips for Staying Strong
27. Appendix 1: Fitness Assessment
30. Appendix 2: The Rapid Loss Exercise Plan
30. FAQ’S
33. Putting it all Together
36. Exercise Descriptions
38. Fat-Burning Circuits
39. Appendix 3: Fat-Stripping Recipes
42. Appendix 4: The Rapid Loss Diet & Exercise Diary
50. References
 INTRODUCTION

Pacific Asia Symposium on Metabolic Syndrome IHRSA San Francisco

Hi, and welcome to my new and

improved program!

The reason why my program is a huge

success is because I am constantly
improving it. I am always learning and
trying to find new ways to bring out the
best in my clients. Over the past 12
months I have not only read hundreds
of research articles, but also travelled
across 4 continents to hear from the
most knowledgeable researchers in
the area of weight loss. Quite often I’ve Exercise and Sport Science Australia European Conference on Obesity, France
taken the time to pick their brains on
how to take their results in the lab, and
transfer it into improved weight loss
success in the real world.

So here is my updated program. Enjoy!

Ray Kelly

4
The fact that you are reading this
booklet shows that you are ready to
make a change. I can promise you
that if you follow the program you will
be blown away at how fast you will
achieve your goals. All I need is for you
to turn up each day with a ‘can do’
attitude and the rest will come. It’s as
simple as that!
The greatest reason people fail with
weight loss is that they lose focus.
They start out keen, but the results
don’t come fast enough, the meal
plans and exercise programs are just
not sustainable, or they just don’t have
the support to get them through the
tough times (and we all have those
tough times!).
I’m here to help you stay focused and
show you exactly what needs to be
done to lose weight rapidly – and keep
it off! How? With my program for fast
and lasting weight loss: Rapid Loss.
The Rapid Loss Program is:
• Geared at getting rapid results
• Simple to follow
• Teaches you how to introduce
healthy foods into your diet
• Sustainable in the long-term
• Supportive, encouraging and
inspiring!
The Rapid Loss Program consists of
two crucial components:
1. The Rapid Loss Diet
2. The Rapid Loss Exercise Plan
I believe that anyone can lose weight
and keep it off. You just need the
desire to succeed. You need to want
this more than anything else in the
world and be willing to do whatever
it takes to make this the last time you
lose the weight. No more excuses. No
more cop-outs!
Just follow the program and reap the
rewards!
Why listen to me?
Apart from having over 20 years
experience in helping people lose
weight, I have also trained two winners
on The Biggest Loser (out of two
attempts!), worked on Fox 8’s reality
boxing TV show The Contender,
trained (and stripped the excess fat off)
world champion athletes and provided
education seminars for doctors,
personal trainers and sports coaches.
To add to these years of experience,
I have a degree in Human Movement
(Exercise Science), A Masters in
Teaching, Level 2 Strength and
Conditioning accreditation, and a
Certificate 4 in Fitness. And, to add
to your assurance, I have passed the
stringent selection criteria to become
accredited as an Exercise Physiologist
– this means that, unlike a personal
trainer, I am qualified to assist those
with serious health issues, to the point
where doctors refer their toughest
weight loss patients to me.
5
 INTRODUCTION
WHY MY PROGRAM
WORKS
The Research
(Numbers refer to research in reference list at back)
Many people attempting to lose weight
are motivated by improving the way
they look, and that is great, but there
are many more life-changing benefits
than this and many come well before
goal weight is reached. Diabetics will
see improved insulin sensitivity4,8. Heart
patients will see improvements in heart
strength and efficiency, and lowering
It won’t be just your life you’ll be
improving either, just by adopting
these healthier behaviours you have
a greater chance of your children
adopting the same9, which means they
won’t be looking at a future of poor
health and low self-esteem.
Overview
I believe that the best way to lose
weight is as fast, and as healthy as you
can. In the past, rapid weight loss was
frowned upon but research now shows
that rapid weight loss is not only safe,
healthier food choices most of the
time, consuming ideal food portions,
exercising frequently, and weighing
yourself regularly3,11,37. Also, by
losing weight fast you’ll also be more
motivated and have less hunger than if
you lose it slowly18,27.
We get the best results by increasing
the protein in your diet. This increases
fullness8,12,16-18, provides faster initial
weight loss15,24,28, and increases your
Trainers and the Final 4 at The Contender

of blood pressure8,25. Polycystic but you actually have a greater chance

Ovarian Syndrome (PCOS) sufferers
will see a lessening of symptoms
as well as a decrease in their risk of
Metabolic Syndrome, Type 2 Diabetes
and Hypertension5. Aspiring mothers
will see improvements in fertility. The
elderly will see a reduction in falls
and an increase in independence.
There’s also the improvements in
mood, self-esteem and body image.
All of this leads to a longer, healthier,
more enjoyable life, and quite often a
reduction in medications.
of reaching your goal weight and
keeping it off if you lose it fast27.
Now some people still believe that
losing weight fast means that you’ll
just put it all back on, but this is just
not true. It doesn’t matter how fast
you lose the weight, if you don’t learn
new healthy living skills and make
changes to your lifestyle, then you will
always just fall back into your past,
unhealthy eating habits. The key to
maintaining your weight loss is making

6
daily exercise. We also get you to eat
5 meals a day, as contrary to popular
belief, obese people quite often don’t
eat much throughout the day. They
usually skip breakfast, and eat most
of their food in the afternoon and
night. Eating breakfast, as well as
snacks throughout the day will actually
improve your weight loss29!
Meal plan
With the meal plan, you will be
following a low GI, low sodium,
moderate protein, high fibre, calorie
controlled meal plan. It’s great for
weight loss because you get heaps
of food on your plate, and you feel
even fuller due to the combination
of high fibre and protein18,20. This
style of eating is great for those with
diabetes17,21,23,24,26 and blood pressure
issues19 and is proven to be best for
the prevention of weight regain16.
On my plan you can choose to
replace snacks or meals. Even using
the shakes intermittently has been
shown to provide greater weight loss
and glycaemic control for diabetics35.
However, you need to be smart about
how you lose weight. We all know
that replacing meals with a shake will
cause weight loss, but we want you to
keep it off so it’s important that you are
learning new skills along the way so
be sure to read all of this booklet, our
emails, and visit the Rapid Challenge
forum. It’s also important to exercise
regularly as this improves results even
when your calories are low34. Rapid
Loss Chocolate was recently tested,
and has been accredited with the
Low GI score of 33, which makes it
ideal for diabetics. Rapid Loss is also
Gluten Free, so is great for those with a
related allergy.
Sodium is something that most people
don’t consider when trying to lose
weight and improve their health. Over
50% of adults have a salt-related
illness (pre-hypertension/hypertension),
and over 70% of the sodium in their
diet comes from processed foods19.
Simply eliminating sodium (ie,
processed foods) from their diet can
reduce blood pressure in most people
almost immediately. It can also stop
the fluid retention that causes those
scale blow outs after a bad meal,
reducing binges caused by emotional
eating.
Exercise
Research has shown that completing
high intensity interval training (HIIT)
is best for body fat loss2,14 and
improving fitness14. Not only that,
it’s also great for improving insulin
action in diabetics31, and you only
need to be doing small amounts to
get this benefit1. However, going from
inactivity to HIIT will only bring on
pain and injury. So with my plan, I like
you to lay a foundation with steady
state cardiovascular exercise first (eg,
walking, cycling, swimming, etc), and
then bring on the HIIT when your body
is ready32.
Resistance training (eg, weight training)
plays a major role in maintaining
muscle mass when losing weight10
and should be a part of every person’s
7
 INTRODUCTION
training regime. It has been shown to
increase muscle mass, even when your
food intake is restricted7. However,
as we want you to lose weight as
quickly as possible, it’s best to focus
on cardiovascular training first, and
then bring on the resistance training
down the track. When you do begin
your weight training keep it to a circuit
format and work with major muscle
groups for best calorie burn and
strength gains2.
If you are serious about weight
loss then you have to exercise
every day. Research has shown
that increased physical activity is
associated with greater weight loss
and weight maintenance3,30 as well as
improvements in mood10,33, and we all
know that mood plays a major role in
making good food choices!
If you’re like most people trying to
lose weight, you’ve made a number of
attempts, with just as many failures.
It takes most people 3-7 attempts to
successfully lose weight6! But you
8
need to find the right program. My
program provides social support,
lifestyle counseling and education,
as these are essential for long term
success11,22,33! Of most importance,
is learning how to deal with stressful
situations, and learning behaviours
that deal with potential issues before
they arise13.
You don’t need to even consider
surgery to lose large amounts of
weight either. You can get comparable
results just by eating fresh foods and
having a more in-depth education on
behaviour change3. The best thing
about this is that you not only lose
masses of weight, but you’ll also now
have the skills to keep it off (something
few programs provide).
If you’d like to learn more about my
program, or get individual feedback visit
www.rapidchallenge.com.au/forum
3 KEYS TO FAST WEIGHT
LOSS
1. Lowering calories
The Rapid Loss Program is based
on the scientifically proven concept
of burning more calories (through
exercise, activity and metabolism) than
you consume (in food and fluid intake).
It’s called the Calories In vs. Calories
Out equation.
Calories In > Calories Out
= Weight Gain
Calories In = Calories Out
= Weight Maintenance
Calories In < Calories Out
= Weight Loss
Some like to do this gently by steadily
reducing the calories. However,
people need to see quick results to
stay motivated. For this reason, I
recommend women consume 1200
calories per day, and men 1500
calories per day.
Of course, it’s not just about lowering
your calories; it’s about staying
healthy by eating fresh, healthy,
unprocessed foods, as outlined in the
Australian Dietary Guidelines. The key
is reducing your portion sizes (just
until you reach your goal) while still
eating healthy foods.
The Rapid Loss Program is not a
restrictive diet, rather a ‘bridging diet’
to take you from where you are now
(large portions and craving sugars,
salts and fats) to the ideal healthy
diet (as outlined by the Australian
Government and nutritionists).
2. Higher protein to start
Studies have shown that whilst there is
little difference between the amount of
weight lost following a low fat diet and
a higher protein diet (over a 12 month
period), the big difference is that the
higher protein diet provides weight
loss much faster in the beginning.
Obviously, if our goal is to lose a few
kilograms faster at the beginning to
increase our motivation then following
this style of eating is a good thing.
Some people argue that this initial
weight loss is just water, but if that
was the case then you would expect
the weight to return as soon as fluid
or carbohydrates were increased and
in my experience this just doesn’t
happen – providing you reintroduce
sensible foods and don’t return to
your old ways of eating. (Keep in
mind that the higher protein format
isn’t to be followed for the rest of your
life; it merely serves its purpose in the
initial weight loss stage.)
A real highlight of eating more protein
is that whilst it contains the same
the amount of calories you burn at
amount of calories (per gram) as
rest. But what good is this extra calorie
carbohydrates it actually makes you
feel fuller and for longer. As you can burn if you don’t even make it past
imagine, this is a helpful thing when week 3 of the program? It will take
you are reducing your portion sizes. you a number of months to build 1kg
of muscle. True, this will increase your
3. Focusing on cardio to burn calories daily calorie burn by about 10 calories
The popular buzz in the fitness industry per day (Wolfe, 2006) once you’ve built
is that people need to do weight the muscle but if you focus on cardio
training for weight loss as it increases exercise at the beginning then you will
muscle mass and therefore increases be burning at least an extra 200-500
9
 INTRODUCTION
calories each day, right away! So you
can see why it makes sense to focus
on cardio exercise at first (to stimulate
motivation through seeing faster and
immediate results).
While weight training is important and
has many advantages – increased
metabolism, stronger bones and joints,
reduced risk of osteoporosis to name
a few – and should be a part of your
long-term training program, to set
your weight loss efforts off on the right
(fast) foot, it’s best to focus on cardio
exercise to ensure momentum and
motivation and that you don’t give up
in the early stages.
A more focused weight-training
program can be introduced at a
later time.
NOTE: Basic resistance exercises can
be done in addition to your cardio
but don’t make it the focus of your
exercise plan when starting out.
10
RATE OF WEIGHT LOSS understand is that if you stick to the
exercise program and meal plan, over
An important thing to remember is that
time you will reach your weight loss
the Calories In vs. Calories Out method
goals, even if you see a fluctuation
(burn more calories than you consume
on the scales here and there. Don’t
via food and fluids and you lose weight)
get disheartened if a fluctuation does
is just a concept, rather than an exact occur, just stay on the plan, stick with
mathematical equation. If you adhere it and you will see results!
to this concept you will definitely see
weight loss over time; how much is NOTE: Be sure to consult your doctor
variable and not an exact science. before commencing any exercise and
weight loss program.
There are 7700 calories in 1kg of fat,
so in order to burn 1kg of fat the theory The Rapid Loss Program consists of:
is you need to burn an excess of 7700
• The Rapid Loss Diet (what to eat)
calories. However, if you burn this
much in exercise over the course of
• The Rapid Loss Exercise Plan (what
the week it doesn’t necessarily mean
to do for exercise)
that you will definitely lose 1kg on the
scales – you may lose more, you may
lose less. You see, the human body is
a complex system and many variables
will come into play, such as the
amount of incidental activity you have
done, the amount of water you drink,
the amount of salt you’ve consumed,
or even a woman’s menstrual cycle.
The only thing you really need to
PROGRAM OVERVIEW
THE RAPID LOSS DIET
– A SNAPSHOT
Reduce portion sizes
Many people struggle with eating a
‘normal’ portion size, as we’ve become
accustomed to eating huge meals
for many years. In Australia we are
blessed with a wide variety of foods
at our disposal and this in turn has led
to an increase in the size of the meals
we eat. We’ve become a population of
people that eat to satisfy our ‘wants’
rather than our ‘needs’ – and it’s not
like our exercise levels have increased
to support it!
Reduce reliance on sugary, salty or
fatty foods
Quite often people will try to simply
reduce the amounts of these foods
whilst still eating a bit now and then,
but in my experience this never works.
Soon enough we’re eating these
foods again on a regular basis and our
weight loss has once again turned into
weight gain.
Reduce calories
Calories are kept between 1200-1500
per day (1200 for women, 1500 for
men). This provides you with enough
fuel to keep your body functioning,
whilst still at a level where you will
see results quickly. We have provided
some meal plans on pages 16-19.
You’ll see that we like you to have your
main carbohydrates in the morning,
meat and salad for lunch, and meat
and vegetables for dinner.
Include snacks
Along with breakfast, lunch and dinner,
you can have two snacks throughout
the day. As you can see, whilst you
might be eating smaller portions you
are still eating every few hours, which
is important for weight loss because
it reduces the risk of low blood sugar
levels which can cause cravings for
these very foods you’re trying to avoid.
We advise the use of Rapid Loss
Shakes or Snack Bars for your snacks
as they are low in calories and very
filling. This is important because by
feeling full you’ll be less likely to crave
those foods that have brought you
undone in the past!
Eat the right foods
The foods we advise in our plan are
low calorie, low Glycaemic Index (GI),
low fat and low salt. If you’d like to
check the calorie, fat or salt (sodium)
content of the foods you eat, check
them out at www.calorieking.com.au
THE RAPID LOSS
EXERCISE PLAN
– A SNAPSHOT
Exercise everyday
Finding time (even if it’s just a little
slice of time) to exercise every day is
important for a number of reasons:
• Health benefits including burning
calories, strengthening your heart,
stress reduction, disease prevention
and mood stability.
• It helps you lose weight faster.
11
 • Helps to maintain your focus. If
you invest in a little time each day
to exercise, you’ll strengthen your
resolve and are more likely to make
exercise an everyday habit. Plus,
by committing to doing a little bit
each day you won’t have the chance
to make the “I’ll do it tomorrow”
excuse.
• It helps you burn more calories even
when you’re not exercising.
• It limits the amount of muscle loss
that can occur with losing weight (so
you know the weight you lose is fat).
• Helps you make better food choices.
Have you ever noticed how you
naturally sway towards healthier
foods after exercising. Once you’ve
made the effort to workout you
won’t want to waste your hard work;
you’ll want to stick to a healthy
eating plan.
12
Exercise at a heart rate of at least
120 beats per minute (bpm)
The type of exercise you do is up to
you but to make the most of your
time spent working out you need to
make sure that you have your heart
rate between 120-160 bpm. You can
measure this by wearing a heart rate
monitor or by taking your own heart
rate (see Appendix 2). For those just
starting out, your heart rate will reach
this by walking alone. For others, it will
mean doing short bursts of jogging (or
shuffling) between bouts of walking
(e.g. 10 sec jogging, 2 min walking,
repeated) over a 30-60 minute training
session. You can check out our
exercise programs in Appendix 2, or
visit our website.
Focus on cardio exercise
The plan is based on walking and
running as the main form of cardio
exercise because it’s easy and
accessible to everyone and doesn’t
require expensive gym fees or
equipment. Basic resistance exercises
done in a circuit style are also
included.
Maintain variety
A common mistake when exercising
for weight loss is doing the same
exercise session every day. This can
be detrimental for a few reasons; you
may soon start skipping sessions
because you are bored, doing
the same workouts over and over
increases the risk of injury and your
body needs constant stimulus to
make sure it doesn’t fall into comfort
mode (the body very quickly adapts
to the exercise it’s given and won’t
burn as many calories or as much fat
as it used to from the same workout).
To ensure great results keep coming,
maintain variety and increase intensity
steadily. Variety can come in the form
of the type of exercise you choose
to do, the location you perform it in
or the people you exercise with. Just
changing one of these things can give
your training (and fat burning) that
extra spark it needs!
THE 4 STAGES
4 STAGES OF THE RAPID
LOSS PROGRAM
Lose weight fast and make it last!
There are four stages to your weight
loss success to take you from where
you are now, to losing weight fast, to
keeping it off and to making it last!
STAGE 1: Detox
STAGE 2: Introduction of new foods
STAGE 3: Food freedom
STAGE 4: Maintenance
These four stages will start by
removing your reliance on foods that
are high in sugar, salt and fat, and get
you re-introduced to normal portion
sizes. The food choices are limited in
the beginning but you get to introduce
your own foods as you progress.
The most important of all the four
stages is Stage 1. Not only is it
important because it’s the stage where
you will see your fastest weight loss,
this is where you will come back to
if you get off track throughout your
weight loss journey. The diet in Stage
1 is a simple eating plan that brings
rapid results. The other stages provide
a process for introducing the foods
you’d like to eat. Once you reach
Stage 4 you are free to eat whatever
foods you like but this time you’ll be
better educated on how your body
reacts to the different foods.
The four stages appeal to those of
you who need to follow a set, strict
program as well as those who need
to introduce variety sooner. By
following this method you can choose
the path that best suits you, with the
knowledge that you can always go
back to the strict format of Stage 1 if
you get off track. For example, once
you lose all your weight, if you notice
you’ve started putting a few kilograms
back on, just go back to Stage 1 for
a couple of weeks. By that time you
would have seen how quickly you can
lose weight in that stage so you can
have the confidence of never feeling
overwhelmed by weight gain again. It
can’t be easier!
Let’s look through each of these four
stages in more detail.
STAGE 1: DETOX
I call this stage ‘Detox’ because it
reduces your reliance on sugars,
salts, and fats (basically all the foods
that have got you into trouble!). We
achieve the detox simply by removing
all sugars, salts and fats from your
diet right from the start. You may find
you are craving them at first but I can
assure you that these reduce over
time. Remember, you don’t have to
go without these forever, just until you
are happy with your weight and can
control your portions. The important
thing is to stay positive and focus on
what you’re gaining and not losing by
doing this: you will soon appreciate the
fresh, healthy foods you get to eat; the
portion sizes will not seem so bad; and
you’ll see a drastic reduction in your
reliance on those salty, fatty or sugary
foods. In short, it will change the way
13
 THE 4 STAGES
you think about food!
During Stage 1 we reduce our
calories (1200 for women, 1500 for
men), increase the protein in our
meals and increase our physical
activity (see Appendix 2: The Rapid
Loss Exercise Plan).
This stage should be followed for a
minimum of 1-2 weeks. After that time
you can start introducing other foods
but just remember that the type of
foods you introduce may reduce your
weight loss so if you find you have
plateaued on the scales, come back
to this stage, at any time, to get things
going again.
Food
• No cheese, salad dressings, sauces,
oil, salt or desserts (remember this is
just for now)
• All weights given for meats and
vegetables are ‘raw weights’
• All meats are to be grilled or
barbecued
14
• You can choose salad or vegetables
for lunch or dinner
• Stick strictly to the Stage 1 meal
plan
• If you find it too hard to go without
some form of dressing, use lemon
juice or balsamic vinegar
• Try to just drink water. Definitely
no sports drinks, fruit juices or milk
(unless in Weet-Bix)
The times given for wake up, meals
and bedtime should be used as a
guide. Simply adapt them to suit
your day. The most important thing
is to make sure you are eating small
meals regularly throughout the day.
(No skipping meals as this makes
your blood sugars drop and you will
be more likely to crave those salty,
sugary, fatty meals!)
In Stage 1, soup can be included for
lunch or dinner so long as the following
rules are followed:
The only stock that can be used is
the recipe below. The sodium in other
stocks, including ‘salt reduced’ is far
too high.
Only the meat and vegetables provided
in the Stage 1 plan can be used. No
lentils, chickpeas, noodles or grains
are to be added
Soup Stock
• 500g chicken parts
• 1 large onion
• 3 stalks celery, including some
leaves
• 1 large carrot
• 3 whole cloves of garlic
• 6 cups water
Chop celery, onion and carrot into
chunks. Place chicken pieces, onion,
celery, carrot, and cloves in large soup
pot. Add 6 cups water. Bring to a boil.
Reduce heat, cover, and simmer for 1
hour.
Remove chicken and vegetables.
Strain stock. Skim fat off the surface.
Exercise The 4 Stages
The main goal throughout Stage 1 is
to get used to exercising every day. If Stage Food Exercise Comments
you feel you can push yourself harder
throughout the sessions then give it a Set meal plan Exercise every day.
Highest rate of weight loss.
go, but the most important thing is to 1200-1500 calories. Start with low
1 The stage you come back to
exercise every day. If you have to start Higher protein. intensity and
if you get off track.
out by exercising at a low intensity, that’s Limited carbs. increase steadily.
fine, you can work your way up to a
higher intensity as your fitness improves. Introduce our Exercise every day.
other dinners Progressively Be careful to keep track of
2
If you have a favourite form of exercise (see Appendix 3). increase the portion size.
you’d like to do, then do it! Because 1200-1500 calories. intensity of exercise.
it’s important that you enjoy what you
do. On the other hand, if you’d like Once again, be careful with
to follow the format that will increase Introduce your own Exercise every day.
portion sizes. If you find you
your fitness (and burn fat) quickly, 3 food choices. Seek more variety,
go off track, simply go back to
1200-1800 calories. and social activities.
then go to Appendix 2: The Rapid Stage 1.
Loss Exercise Plan.
Eat whatever you like, Exercise as often Weigh yourself once each week,
Remember, for best results Stage 1
making educated as you like if your weight increases to 3kg
should last a minimum of 1-2 weeks 4
food choices. (minimum of 3 x over your goal weight then you
(depending on the amount of weight
No calorie limit. week advised). must go back to Stage 1.
you have to lose) and you can return
to this stage at anytime during your
weight loss to kick-start your results
back into gear when your weight loss
is stalling or at a plateau.

15
 THE 4 STAGES
FEMALES – STAGE 1 MEAL PLAN
1200 CALORIES PER DAY

Wake up at 6:30am

7am Breakfast: 2 x Weet-Bix with 250mL of skim milk OR

1 boiled egg on 1 slice of toast

9:30am Snack: Rapid Loss Shake (with water) OR

Rapid Loss Snack Bar

12pm Lunch: 150g of grilled chicken breast with salad OR

1 can of tuna (95g, in springwater) with salad

Contents of salad:
• ½ tomato • ¼ onion
• ½ carrot • 4 x mushrooms
• ½ capsicum • lettuce

If there’s anything in the salad you can’t eat, then swap with one of the following:
• 6 slices of lebanese cucumber
• 3 slices of beetroot
• 1 stalk of celery

2:30pm Snack: Rapid Loss Shake (with water) OR

Rapid Loss Snack Bar

16
5pm Training

6:30pm Dinner: 250g of fresh white fish with salad or vegetables OR

250g of chicken breast with salad or vegetables

Contents of vegetables:
• 6 florets (45g) broccoli
• ½ zucchini
• 100g pumpkin
• 10 beans

For salad, see lunch

If there’s anything in the vegetables you can’t eat,

then swap with one of the following:
• 6 florets of cauliflower
• ½ choko REPLACING MEALS
• 1 button squash WITH SHAKES
• 3 brussel sprouts 7am Breakfast: Rapid Loss Shake
Dessert: 175g Yoplait Forme yoghurt 9:30am Snack: Apple, orange or banana
10pm Bed 12pm Lunch: Rapid Loss Shake
2:30pm Snack: Apple, orange or banana
6:30pm Dinner: Same as opposite

17
 THE 4 STAGES
MALES – STAGE 1 MEAL PLAN
1500 CALORIES PER DAY

Wake up at 6:30am

7am Breakfast: 3 x Weet-Bix with 250mL of skim milk OR

2 boiled eggs on 1 slice of toast

9:30am Snack: Rapid Loss Shake (with water) OR

Rapid Loss Snack Bar

12pm Lunch: 150g of grilled chicken breast with salad

plus an apple, orange or banana OR
1 can of tuna (95g, in springwater) with salad
plus an apple, orange or banana

Contents of salad:
• ½ tomato • ¼ onion
• ½ carrot • 4 x mushrooms
• ½ capsicum • lettuce

If there’s anything in the salad you can’t eat, then swap with one of the following:
• 6 slices of lebanese cucumber
• 3 slices of beetroot
• 1 stalk of celery

18
2:30pm Snack: Rapid Loss Shake (with water) OR
Rapid Loss Snack Bar

5pm Training

6:30pm Dinner: 300g of fresh white fish with salad OR

300g of chicken breast with salad or vegetables

Contents of vegetables:
• 6 florets (45g) broccoli
• ½ zucchini
• 100g pumpkin
• 10 beans

For salad, see lunch

If there’s anything in the vegetables you can’t eat, REPLACING MEALS

then swap with one of the following: WITH SHAKES
• 6 florets of cauliflower
• ½ choko 7am Breakfast: Rapid Loss Shake
• 1 button squash 9:30am Snack: Apple, orange or banana
• 3 brussel sprouts
12pm Lunch: Rapid Loss Shake
Dessert: 175g Yoplait Forme yoghurt 2:30pm Snack: Apple, orange or banana
10pm Bed 6:30pm Dinner: Same as opposite

19
 THE 4 STAGES
Substitutions
(Only as a last option on Stage 1)
From the following substitutions:
The previous eating plan may be
difficult for some, especially if your
diet has been poor for a long time.
If this is the case then choose from
the below substitutions:
STAGE 2: INTRODUCTION
OF NEW FOODS
The Rapid Loss Program is all about
transporting you from your initial
unhealthy lifestyle to one where you are
vibrant, energetic and healthy. Stage
2 is all about testing the way different
foods might affect your weight loss
progress. We’ve given you some ‘safe’
meals to introduce (Appendix 3), but
it doesn’t mean it will all be smooth
sailing. You need to make sure you
keep the portion size correct otherwise
you may see an increase on the scales.
You’ll notice that when you eat salad or
vegetables with your meal you actually
get more food on your plate. Keep this
in mind when choosing which dinner
you’d like to have as these meals have
a greater tendency to fill you up.

60g rolled oats with 45g (¾ cup) Sustain with Up to 1 tbsp of olive oil can be used
Breakfast options Rapid Loss Shake*
250mL lite milk 250mL lite milk each day in a dressing for your lunch or
dinner. Here are a couple of dressings
you can use:
150g chicken breast or
150g white fish
Lunch options 95g tuna with ¼ cup of Rapid Loss Shake* Zesty Dressing
and salad
brown rice • ½ tsp lime rind, grated
• 1 tbsp lime juice
Choose one of the following: • 1 tbsp fresh coriander, chopped
Dinner options
• Chicken stir fry (no rice) • 1 tbsp fresh mint leaves, chopped
(You can find these
• Spiced chicken with herb salad Rapid Loss Shake*
recipes in
• Cajun chicken with chunky salsa Chimichurri Sauce
Appendix 3)
• Chicken wrap Serves 4
• ¾ cup parsley, finally chopped
*Have no more than 3 shakes per day • 2 tbsp olive oil

20
• 3 tbsp lemon juice
• 2½ tbsp garlic, chopped
• ¼ tsp chilli powder
Method: Finely chop the parsley and
garlic together, and then mix all the
ingredients together. Refrigerate
for an hour. Serve on top of steak,
chicken or fish.
A salsa can be added to your meals if
you reduce your meat portion by 50g.
Salsa 1
Serves 2
• 1 medium tomato, diced
• 1 small onion, finely chopped
• ½ fresh jalapeno pepper, seeded
and chopped
• 2 sprigs fresh coriander, finely
chopped
• 1 onion, finely chopped
• 1⁄ 8 tsp pepper
Salsa 2
Serves 2
• 2 tomatoes, diced
• ½ bunch coriander, chopped
• 3 gloves garlic, crushed
• ½ red onion, finely diced
• 1 tbsp lime juice
• Pinch of pepper
Yoplait Forme yoghurt can now be
used as a choice in your 2 snacks
each day alongside the apple, orange,
banana, mandarin, and 250g of
strawberries.
¼ medium sweet potato (not chips
or mashed potato!) or half a cob of
corn can be added to your vegetable
options, so long as they are eaten in
a meal that contains meat (do not use
this option if you are a diabetic)
The following spices can now be used;
Masterfoods Paprika, Masterfoods
Cumin, Masterfoods Tumeric and
Clive’s of India Curry.
For best results Stage 2 should last 4-8
weeks (depending on the amount of
weight you have to lose)
STAGE 3: FOOD FREEDOM
In Stage 3 you get to start testing your
own food choices, whilst keeping in
mind what you’ve learnt so far about
carbohydrates (carbs), proteins, fats
and portion size. A good way to start
is to keep breakfast, lunch and snacks
the same as in Stage 2 but introduce
your own meals at dinner time (usually
the meal where people require most
variety). If you keep seeing a drop on the
scales then start introducing something
different at lunchtime. Once you feel
confident with these choices you can
try something new for breakfast.
If you’re unsure which foods you’d like
to try, check out the options at the end
of Stage 1 or keep an eye out for the
recipes on our website.
By the time you reach Stage 3,
exercise should be totally ingrained
into your lifestyle (even if it is just
walking each day).
You will remain on this stage until you
have reached your goal weight.
21
 GETTING STARTED
Calorie guide rest of your life, returning to Stage 1 if
your weight increases 3kg above your
Female Male goal weight (taking into consideration
Breakfast 200 300 the odd night out!).
Lunch 350 400
GETTING STARTED
Dinner 400 500
Okay, the time has come. Wave good-
Rapid Loss Rapid Loss bye to your old life and start getting
Snacks
Shake Shake excited about your new one. But
before we get started we need to get
STAGE 4: MAINTENANCE something straight: you have come
This is the stage everyone needs to to this program for help; you have
aim for. Think of this as the rest-of- tried your own way and it didn’t work.
your-life stage. This phase is about Remember this, because there will
maintaining your goal weight and your be times when you will feel weak and
new healthy lifestyle. will want to adapt this program to suit
your lifestyle. Your adaptations didn’t
You can move on to Stage 4 when you work before and they won’t work now,
have reached your goal weight. During so you need to accept this and move
this stage there are only 2 rules: forward on a whole new path, the
• You must weigh yourself once Rapid Loss path.
each week.
Keep moving forward toward a new
• If your weight increases 3kg above approach, a new way of thinking, a
your goal weight, then go back to new lifestyle and a new you. Weight
Stage 1 to drop it back down. loss can be fast and lasting. And it all
You will remain on this stage for the starts now!
22
Step-by-step Instructions
1. Detox your pantry
When you’re trying to reduce the fat,
salt and sugar from your diet the first
place to do it is your pantry and fridge. If
you’re stocking fatty, sugary, salty foods,
toss them out. Why? It’s human nature
to succumb to temptation. You have a
bad day (and who doesn’t when trying
to lose weight?) and you start looking for
some comfort – if that comfort is readily
available in the form of food then it’s
too easy to give in. And as if falling off
the diet is not enough to make you feel
guilty, you then start beating yourself up
over it, adding another layer of guilt. The
end result? You end up feeling pretty
lousy and even more likely to return to
those comfort foods all over again.
Avoid making excuses such as, “But
my kids like them”. The fact is that the
temptation is just too great with these
foods in the house – and it won’t hurt
the kids (or your partner, flatmate or
family for that matter) to go for a short
period without highly processed foods.
If the food is high in fat or sugar, then
out it goes. If you’re not sure, look at
the Nutrition Table (usually where the
ingredients are found). When trying
to lose weight it’s best to keep fats to
less than 5g per 100g serve and sugars
to less than 10g per 100g serve. If it
doesn’t have a Nutrition Table then
look at the ingredients. They usually
list ingredients in order, in terms of
quantity, so if there is anything that
looks like fats, oils or sugars in the first
five ingredients then once again – out it
goes! Note: Sugars may be written as
glucose, sucrose, fructose, or lactose;
Fats may be written as palm oil,
vegetable oil, butter, margarine, cream
or animal fats.
Don’t be fooled by marketers either.
Some make claims but don’t elaborate.
For example, some of the products
that are described as “Light” actually
refer to their colour. Really!
As a general rule: If it’s fresh, it’s
probably good. If it comes in a packet,
it probably isn’t!
2. Plan your meals
This is where many people come
undone. They think they can simply
‘wing it’ and look after each meal as
the day arrives. If you do this you
are setting yourself up for failure.
As anyone that has lost weight and
kept it off will tell you, preparation is
everything when it comes to food.
Go over the meal plan in Stage 1 and
write out your shopping list for the
week. Having the ingredients ready
to go in your house will limit the
temptation to “just get take-away”.
3. Go shopping
Take your list and head off to the
shops. Where possible try to purchase
your meats in portion sizes (most
butchers will do this if you ask).
4. Complete your fitness assessment
You can’t begin your exercise program
unless you understand your current
fitness level. There’s no need to be
concerned by your results as they are
just a measure of where you are now,
they will improve very quickly. Go to
Appendix 1 to get started on your
fitness assessment.
5. Start exercising
After completing your fitness
assessment you can get your workouts
from the Rapid Loss Exercise Plan in
Appendix 2, start your own preferred
way of working out or simply walk out
the door right now and get started on
changing your life!
6. Set daily goals
There may be many aspects of your life
that you wish to change, but the most
important thing to focus on changing
is your eating and your exercise. Set
goals as to what you need to achieve
each day in these two areas.
e.g. Day: Monday
Eating goals: To follow the eating plan.
Wash and cut vegetables for the week.
Exercise goals: Exercise for a minimum
of 30 minutes. Walk in my lunch break,
as well as do my exercise session.
23
 TIPS FOR STAYING STRONG
7. Complete daily diary sheets
Keeping a record of the foods you eat for
each meal and the exercise you do each
day helps you stay on track and reflect
back to you where things are going
right and what areas need improving.
Studies show that people who write
down their goals and keep food and
exercise diaries are more successful at
weight loss. Go to Appendix 5 to find
The Rapid Loss Diet & Exercise Diary.
Or simply make one yourself using a
notepad, journal or your computer.
TIPS FOR STAYING
STRONG THROUGH
MOMENTS OF WEAKNESS
Don’t let the scales beat you
Too many people lose faith in
themselves because they don’t
see the reductions they’d like on
the scales. Remember: scales just
measure the weight of your body,
not the amount of fat you hold. You
could be losing body fat and your
measurements are reducing but
24
the scales stay the same or even of the program, and stick with it, the
increase. Don’t panic. If this happens weight will definitely drop!
it could be due to you building more
muscle or retaining more water. Don’t let others dishearten you
Sometimes people who have given
Fluid (water) retention can occur up on themselves will feel the need
through such things as a high level to bring you down with them. It’s
of salt intake in your meals (as in unfortunate, and hopefully this won’t
processed foods), your menstrual cycle happen to you, but if it does you have
or taking certain medications (such options: you can listen to them, stew
as anti-inflammatory drugs). This fluid on it, let it eat you up and give up; or,
retention will subside so stay with the
program and don’t give up! Ray celebrating with clients after
completing their first 10km run
A good tip is to use a tape to measure
sites on your body (you can learn
how to do this in Appendix 1: Fitness
Assessment) to back up your progress,
rather than relying just on the scales
(i.e. you may not see a reduction in
the number on the scales but you
may see a reduction in your waist
measurement). Also, only weigh
yourself once per week. This gives you
a better overall average of loss for the
week rather than fretting over little daily
fluctuations. Most importantly, keep in
mind that if you follow the guidelines
you can stand tall, stay true to yourself
and show them how wrong they are.
Quite often someone will try and put
you down in the form of opinions
such as, “I don’t even know why you
bother?” or “You know you’ll only put
the weight back on” or “Are you trying
to lose weight again? Why don’t you
just accept that you’re fat?” Don’t
give them the power by taking such
comments on board. If you accept
what they say then you are giving
them the power to alter your life but
if you disregard their opinion and put
your faith in what you know is right
you can maintain control of your own
destiny. Think about it logically: should
you believe and buy into the opinion
of someone that has no education
or experience in the area of health
and fitness or someone with years of
experience?
If someone puts you down it helps to
do something positive for yourself. Go
for a walk. Have a cup of tea. Browse
through a healthy cookbook. Soak in a
bubble bath. Just switch your focus to
something that will move you closer to
your goals and boost your spirits!
Follow the diet
As mentioned previously, you will be
tempted to adapt the eating plan to
suit your own lifestyle, but don’t do
it. There’s a reason why your way of
doing things hasn’t worked in the past,
so you need to learn new skills and
new ways of doing things. Give it a
good go and you will reap the rewards.
There’s plenty of time to adapt the diet
once you’ve reached your goal weight!
Get some exercise in every day
When you begin to lose motivation
the first thing you’ll want to do is
drop the exercise. You’ll justify it to
yourself with statements like “I move
enough throughout the day” or “I’ll
just be really strict with the diet” or “I
just don’t have enough time” or “I’ll
do extra tomorrow”. But if you stop
the exercise then the chances of you
persevering with the diet will be pretty
slim. Exercising each day keeps you
focused and feeds healthy eating
habits, the two complement each
other and work hand in hand, so get
out there every day and do something,
even if it’s just a 10 minute walk. If
you are so busy that you can’t even
find 10 minutes to walk to improve
your health then you really need to
look at your priorities.
Be honest
Be honest with yourself and those
trying to help you. By not being honest
you are missing out on the opportunity
to fix your problems and get back on
track. Get it all out in the open and find
strategies to move forward.
Persevere
There’s a great saying that goes
“Tough times don’t last, tough people
do”. Think about this inspirational
mantra when having those weak
moments. You won’t achieve long-
term weight loss by giving up at the
first obstacle; you need to learn to fight
back, keep moving forward and refuse
to give up.
25
 TIPS FOR STAYING STRONG
Focus on what you stand to gain (or
lose!)
As you take the necessary steps
needed to lose weight, instead of
focusing on what you might be missing
out on, focus on what you stand to
gain (or lose!). If you put your focus on
what you’re giving up you’re thinking
short term and looking for a way out.
Find support
It’s difficult to succeed with weight loss if
you don’t have good people supporting
you. If you can, try to find a friend that
wants to lose weight too and support
each other! You can also sign up for
my emails (www.rapidchallenge.com.au)
or contact our call centre for
continuous support.
feeling frenzied and fed up, if you don’t
have quick access to healthy food you’ll
be tempted to go for a fast and easy
option such as buttered toast or calling
up for takeaway. Some simple tips to
be prepared: keep some Rapid Loss
Shakes in the car or office for when you
don’t have access to good foods, get
all your shopping done for the week in
advance, wash and cut vegetables and
keep them in your fridge or buy pre-cut
vegetables, pre-cook or make larger
batches of meals such as soups and
store them in the freezer.
Reward yourself
It’s important to reward yourself when
you’re working so hard, this helps
you feel acknowledged and gives
you something nice to work for. Your
reward can never be food related,
though. Instead, reward yourself with
other things that make you feel good
(but won’t put on the pounds!), such
as a holiday, new clothes, a movie,
pampering at a day spa and so on.

Be prepared
Quite often, all of your best intentions
can fall in a heap just by not being
prepared. Life never goes to plan so
we really need to have a backup plan.
For example, if you’ve had a busy day,
you’re tired or the kids have left you

26
APPENDIX 1
APPENDIX 1:
FITNESS ASSESSMENT
To get anywhere you need to know
where you’re starting from and
when it comes to weight loss that
means giving yourself a basic fitness
assessment. This can be depressing
for most people because the results
confirm what they have been avoiding:
that they’re overweight, unfit and at
high risk of heart disease.
But instead of getting down,
acknowledge where you’re at and
feel excited at where you’re heading:
toward positive change! This could
be one of the biggest turning points
in your life. You Can get fitter, you
Can rid yourself of fat and you Can
reduce your risk of heart disease.
And it doesn’t take much work.
Just commitment!
Don’t get depressed, get focused!
Okay, let’s get into the fitness
assessment. You will need a pen
and some paper to write down your
measurements and a measuring tape
Ray, Bob Mirovic and Solomon Haumono
(like the ones used for sewing).
Weight
Weigh yourself no more than once
a week.
Process:
• Remove your shoes and socks.
• Stand on the scales with feet.
evenly spaced and weight evenly
distributed over both feet.
• Try and weigh yourself at the same
time each week.
• Record your weight.
Note: Too much emphasis is placed on
weight and it isn’t an accurate measure
of how much excess fat you carry. You
can burn 5kg of fat but the scales only accurately by using a measuring tape
show you as 3kg lighter. It happens all to take your girth measurements.
the time. When you haven’t exercised
Girth measurements
much and you start a regular program,
it can be quite easy to put on a bit of Measure the circumference of your
muscle or fluid, You can measure your waist, stomach and hips. Keep the
progress more tape measure firm. This is what you will
27
 APPENDIX 1 Junior Talipeau, Ray and Kariz Kariuki at the Les Darcy statue

measure your improvements against. The test:

The measuring points can be found at
these locations:
Waist: This is the narrowest place
between your hips and your chest.
Stomach: In line with your navel.
Hips: This is the biggest measurement
at the pelvis.
Cardiovascular Fitness Test
This test is important as it provides you
with the stage you should be starting
on in the 15-stage Walk-to-Run
Program (Appendix 2).
If you can jog (a shuffle is fine!), see
how long you can shuffle for. If you
know you can’t shuffle for even 10
seconds then go for a walk and see
how long you can walk for. (But
this should be for no longer than 60
minutes; if you can walk for 60 minutes
then you can shuffle for 10 seconds).
When you have measured how long
you can walk or jog (or shuffle) for,
write it down and then find out which
stage of the Walk-to-Run program you
will be starting on. Ray with Lenny Zappavigna just after his World Title win

Some important safety issues before

taking this test:
• Obtain a health check from your
doctor before commencing the test.
• Always warm up and stretch before
commencing.
• You should not sit down immediately
after finishing. Walk around and give
your heart rate time to drop down to
120bpm.

28
YOUR FITNESS RESULTS

DATE:

Weight

Waist

Stomach

Hips

Cardio fitness

29
 APPENDIX 2
APPENDIX 2:
THE RAPID LOSS
EXERCISE PLAN
As mentioned previously, you can
choose your own method of exercise
or choose from these workouts. The
Rapid Loss Exercise Plan involves two
components:
• The 15-stage Walk-to-Run
(WTR) Program
• Fat-Burning Circuits
This workout plan has been modelled
on the training I did with two winners
of The Biggest Loser, Adro Sarnelli
(Series 1 winner) and Chris Garling
(Series 2 winner), in the seven weeks
they had to train with me, outside
of The Biggest Loser house, in the
lead-up to the grand finale where they
won! By following this style of training
Adro was able to progress from only
being able to run for 3 minutes to a
full 60 minutes in just five weeks! My
wife used this plan also to get her pre-
30
pregnancy body back – she started
the program 12 weeks after having
our first child, entering at Stage 7,
running in 60 second bursts, and within
six weeks she was at Stage 14, and
running for 45 minutes, not to mention
six kilograms lighter! I’ve also used this
plan to help hundreds more rid fat –
rapidly!
It doesn’t matter whether you can only
walk for a short period or you’re a
capable runner; this is an effective fat-
burning and fitness-boosting routine
that induces rapid weight loss in
anyone of any fitness level.
If you haven’t already, before you get
started on the Rapid Loss Exercise
Plan you need to complete your fitness
assessment (Appendix 1).
The 15 stage Walk-to-Run
(WTR) Program
The fastest way to lose weight and
increase fitness is to exercise at higher
intensities. The problem though is that
most people can’t exercise at a high
intensity for long. This is where the
WTR Program comes in!
The WTR Program is a progressive
15-stage cardio plan to build your
running fitness and burn calories. It
provides you with a full weekly training
regime. It’s designed to increase the
fitness of anyone – even those who
can only walk for 5 minutes before
needing a rest (actually, this is the first
level of the plan).
Simply start at the stage that
corresponds with your current fitness
level and move forward as your fitness
improves.
FAQS
Who should do it?
People of all fitness levels who
want to lose weight and improve their
fitness!
Who shouldn’t do it?
People who have an injury to their
lower body that limits their ability
to walk or run. Instead replace the
walking and running with cardio
equipment such as the stepper,
cross-trainer or bike. If you don’t have
access to these bits of equipment try
swimming or cycling.
What are the 15 stages?
Each of the 15 stages require you to
do workouts consisting of walking/
running and a set amount of circuits for
the week, which are designed to help
you build up to being able to run for
continuous periods of time. You can
allocate each workout to a day that
suits your lifestyle. This style of training
works because the workouts are varied
and they change as you improve. They
also gradually increase in intensity so
you are always improving.
When do I move on to the next
stage?
Once every two weeks you must test
yourself by trying for the next level.
Check the prerequisites then test
yourself by trying to run for that period
of time. You cannot skip levels and you
must spend at least one week on each
stage before moving on.
Does the ‘No pain, no gain’ rule
apply?
No. It’s important to start your exercise
at a steady pace then increase the
intensity as your body adapts. This is
why the program only allows you to
move to the next stage once you have
fulfilled the prerequisite for each stage.
At what speed should I run?
You don’t have to run fast; even a
shuffle is beneficial. It may not seem
like you’re really jogging when you
shuffle but this is exactly how people
learn to run. Even if your shuffle is
slower than your walk, persevere! As
your fitness increases it’s important
that you push yourself harder,
especially for the running intervals.
Why only walking and running?
Walking and running is accessible to
everyone and is fuss-free, no need
for cardio equipment, bikes, gyms or
pools. But you can easily adjust the
program to suit other forms of cardio.
How do I keep it interesting?
Change the course of your walks/
runs regularly to maintain variety and
keep you stimulated. You can vary
the training surface too which is also
good for preventing injury: try the road,
grass on an oval, footpath, running
track, bushwalk track, treadmill and
sand (when you’re ready for an extra
challenge!).
At what intensity should I be
exercising at?
Any exercise is better than none, but
if you’re going to make the time to do
it you may as well be getting the most
out of it. Remember that it’s best to
exercise between 70 per cent and 85
per cent of your maximum heart rate
(220 minus your age; e.g. if you’re 40,
your maximum heart rate would be
180 bpm). For most people this will be
between 120 and 160 beats per minute
(bpm) and beginners will usually reach
this just by walking. Everyone’s heart
rate is different, and is based on such
factors as age, fitness level, health
31
 APPENDIX 2
conditions, and medications taken. If
you think that this range is unrealistic
for you or it causes you any concern
please discuss it with your doctor.
How do I work out my target heart
rate zone?
You can measure your heart rate by
wearing a heart rate monitor or by
taking your pulse with two fingers on
the side of your neck or flipside of your
wrist: simply count how many times it
beats in 15 seconds and multiply this
number by 4 to get beats per minute
(bpm). Now simply keep this number
above 120 bpm when exercising.
Fat-Burning Circuits at the end of this
section. If you’d like, you can swap
these sessions for your favourite type
of workouts – aerobics class, circuit
class, tennis, hiking, sports etc.
How do I warm-up and cool-down?
Walk or do a light jog (or anything of
a low impact that gives you a light
sweat) for five minutes before and after
your workout followed by stretching.
Keep the stretching period short at the
beginning of the session, say about
five stretches, and stretch for longer
afterwards. Hold stretches for 10–30
seconds.
A warm-up is done at the beginning of a
workout, usually for around five minutes
and includes light activity (usually the
same activity you’re doing for your
workout, such as an easy shuffle before
going for a run) followed by some
stretching or mobility exercises that
mimic the moves you’re about to do
(such as running drills), and is good for
preparing your body for the workout

What are the Fat-Burning Circuits?

Aside from the walking and running,
the rest of the program consists of
weight loss circuits. The circuits are
there to build strength and strength
endurance; to help make your walking/
running sessions easier; build muscle
tissue which boosts metabolism;
burn extra calories and offer variety
to help maintain interest and exercise
adherence. Choose from the different

32
ahead by gradually raising your heart
rate and warming your muscles.
A cool-down is done at the end of
your workout for around the same
time. It includes a bigger stretching
component consisting of stretches and
helps your body (heart rate, breathing
and blood pressure) return to normal
as well as helping rid waste products
from your muscles to help you back
up for tomorrow’s session with less
stiffness.
Putting it all together
It’s time to put those walking shoes on
and get started!
To recap:
• Do a little cardio session to see
where you’re up to (revisit Appendix
1: Fitness Assessment)
• Start at the stage that you can
complete the prerequisites
• Re-test every week and adjust
• Remember to warm-up and cool-
down
An example of how to interpret a
week’s worth of training if you’re at
Stage 5 is as follows:
On one day, walk fast for 30 minutes.
On another day, run for 10 seconds
then walk for 5 minutes and complete
this 6 times. On another, run for 10
seconds then walk for 3 minutes and
complete this 10 times. On two days
in that week, walk for an hour each
day. On another two, do a Fat-Burning
Circuit each day. It doesn’t matter
which day each of the sessions are
done on as long as they’re all done in
the week.
Stage 1: Walk for 5 minutes
Prerequisite: Must be able to walk
5 minutes non-stop.
Weekly Program:
• Walk for 5 minutes each day on a
flat surface
Stage 2: Walk for 10 minutes
Prerequisite: Must be able to walk
10 minutes non-stop.
Weekly Program:
• Walk for 10 minutes each day, using
at least three different
courses throughout the week.
• 3 x Fat-Burning Circuits
Stage 3: Walk for 20 minutes
Prerequisite: Must be able to walk
20 minutes non-stop.
Weekly Program:
• 5 x 20 minute walks. Two of these
should be on a ‘hilly’ course (not
mountainous though!)
• 2 x Fat-Burning Circuits
Stage 4: Walk for 40 minutes
Prerequisite: Must be able to walk 40
minutes non-stop.
Weekly Program:
• 2 x 20 minute walks at a faster pace
than your 40 minute walks
• 3 x 40 minute walks. At least one
of these should be along a “hilly”
course
• 2 x Fat-Burning Circuits
33
 APPENDIX 2
Stage 5: Walk for 60 minutes
Prerequisite: Must be able to walk
60 minutes non-stop, and jog for
10 seconds.
Weekly Program:
• 1 x 30 minute walk at a fast pace
• 1 x interval session: 10 second run,
5 minute walk x 6
• 1 x interval session: 10 second run,
3 minute walk x 10
• 2 x 60 minute walks
• 2 x Fat-Burning Circuits
Stage 6: Jog for 30 seconds
Prerequisite: Must be able to jog for
30 seconds non-stop, and walk 60
minutes non-stop.
Weekly Program:
• 2 x 60 minute walk
• 1 x interval session: 30 second run,
5 minute walk x 7
• 1 x interval session: 30 second run,
3 minute walk x 5
• 1 x interval session: 15 second run,
34
1 minute walk x 8
• 2 x Fat-Burning Circuits
Stage 7: Jog for 60 seconds
Prerequisite: Must be able to jog for
60 seconds non-stop, and walk 60
minutes non-stop.
Weekly Program:
• 1 x 60 minute walk
• 1 x interval session: 60 second run,
5 minute walk x 6
• 1 x interval session: 60 second run,
3 minute walk x 4
• 1 x interval session: 30 second run,
2 minute walk x 6
• 1 x interval session: 15 second run,
1 minute walk x 10
• 2 x Fat-Burning Circuits
Stage 8: Jog for 2 minutes
Prerequisite: Must be able to jog
for 2 minutes non-stop, and walk
60 minutes non-stop
Weekly Program:
• 1 x 60 minute walk
• 1 x interval session: 2 minute run,
8 minute walk x 3
• 1 x interval session: 2 minute run,
6 minute walk x 4
• 1 x interval session: 60 second run,
3 minute walk x 6
• 1 x interval session: 30 second run,
2 minute walk x 10
• 2 x Fat-Burning Circuits
Stage 9: Jog for 5 minutes
Prerequisite: Must be able to jog
for 5 minutes non-stop, and walk
60 minutes non-stop
Weekly Program:
• 1 x 60 minute walk
• 1 interval session: 5 minute run,
20 minute walk x 2
• 1 interval session: 5 minute run,
10 minute walk x 3
• 1 interval session: 2 minute run,
6 minute walk x 5
• 1 interval session: 60 second run,
3 minute walk x 10
• 2 x Fat-Burning Circuits
Stage 10: Jog for 10 minutes
Prerequisite: Must be able to jog
for 10 minutes non-stop, and walk
60 minutes non-stop
Weekly Program:
• 1 x 60 minute walk
• 1 continuous session: 10 minute run,
30 minute walk
• 1 interval session: 10 minute run,
10 minute walk x 2
• 1 interval session: 5 minute run,
10 minute walk x 3
• 1 interval session: 2 minute run,
6 minute walk x 5
• 2 x Fat-Burning Circuits
Stage 11: Jog for 15 minutes
Prerequisite: Must be able to jog for
15 minutes non-stop
Weekly Program:
• 1 x 60 minute walk
• 2 continuous sessions: 15 minute
run, 30 minute walk
• 1 interval session: 10 minute run,
15 minute walk x 2
• 1 interval session: 5 minute run,
10 minute walk x 3
• 2 x Fat-Burning Circuits
Stage 12: Jog for 20 minutes
Prerequisite: Must be able to jog for
20 minutes non-stop
Weekly Program:
• 1 x 60 minute walk
• 2 continuous sessions: 20 minute
run, 20 minute walk
• 1 interval session: 10 minute run,
10 minute walk x 2
• 1 interval session: 5 minute run,
10 minute walk x 4
• 2 x Fat-Burning Circuits
Stage 13: Jog for 30 minutes
Prerequisite: Must be able to jog for
30 minutes non-stop
Weekly Program:
• 1 x 60 minute walk
• 2 continuous sessions: 30 minute run
• 1 interval session: 10 minute run,
10 minute walk x 3
• 1 interval session: 5 minute run,
5 minute walk x 5
• 2 x Fat-Burning Circuits
Stage 14: Jog for 45 minutes
Prerequisite: Must be able to jog for
45 minutes non-stop
Weekly Program:
• 1 x 60 minute walk
• 2 continuous sessions: 45 minute
run
• 1 continuous session: 30 minute run
• 1 interval session: 10 minute run,
5 minute walk x 4
• 1 interval session: 2 minute run,
2 minute walk x 10
• 1 x Fat-Burning Circuits
Stage 15: Jog for 60 minutes
Prerequisite: Must be able to jog for
60 minutes non-stop
Weekly Program:
• 1 x 60 minute walk
35
 APPENDIX 2
• 2 continuous sessions: 60 minute run EXERCISE DESCRIPTIONS
• 1 continuous session: 40 minute run Squats Push-ups
• 1 interval session: 15 minute run,
5 minute walk x 2
• 1 interval session: 1 minute run,
1 minute walk x 10
• 1 x Fat-Burning Circuits

The Fat-Burning Circuits

To make things simple, the Fat-burning
Circuit is based on the following basic
exercises: Description:
1. Squats Place hands shoulder width apart. On
2. Push-ups your knees for beginners or up on the
Description:
toes for advanced. Keep your body
3. Crunches Feet hip width apart, with your knees flat, and neck in line with the spine.
4. Step-ups going over your toes. Try to go down
Slowly lower yourself down, and then
so that your thighs are parallel with
5. Elbow-to-knee push back up again. Complete as
the floor. Try to keep your heels on the
6. Walking / jogging many as you can.
floor. If you have a knee injury or if you
find it too hard to go down that low just Tip: If you would like to be able to
These exercises require no equipment shorten the range.
and can be done without much space. do full push ups (legs straight), but
Repeat 15 times. do not have the strength, start out by
If you’re unsure of how to do the
exercises, seek advice and guidance. Tip: Try to keep your heels on the floor, lying face down on the floor with your
but if you find this is a problem simply hands beside your shoulders. Push
turn your toes out a little. up, “snaking” your body up if you

36
have to. Lower down in a controlled
manner and rest at the bottom before
completing your next rep. It might feel
like you are cheating but this is great
strategy for improving your push-ups!
Crunches
(Hands on Thighs)
Description:
Place both feet flat on the ground.
Bend knees to 90 degrees. Place your
hands on your thighs and use your
abdominals to lift your upper body
until your shoulder blades are off the
ground, sliding your hands up your
thighs. Slowly lower to starting position.
Repeat 10 times.
Step-ups Elbow to Knee
Description:
Find a stable chair or bench and step
up keeping the knee in line with the
toes. Be sure to keep shoulders back
and torso erect. Step down and repeat Description:
with the same leg.
Lift your right knee up, twist your
Complete 10 times, each leg. body and touch it with your left elbow,
then complete with the opposite side.
Tip: When stepping up, place your Repeat 10 times each side.
feet so that they run along parallel
lines. This will ensure that you are well
balanced and will help to work the
overall thigh area. Do not lean forward.
This causes stress to the lower back
and should be avoided.
37
 APPENDIX 2
FAT-BURNING CIRCUIT 1 FAT-BURNING CIRCUIT 2 FAT-BURNING CIRCUIT 3
Complete a 5 minute walk to warm up, Complete a 5 minute walk to warm up, Complete a 5 minute walk to warm up,
then go through the circuit twice. then go through the circuit 3 times. then go through the circuit 3 times.

1. Squats 1. Squats 1. Squats

2. Walk / Jog around yard 2. Sit-ups 2. Walk / Jog around yard
3. Sit-ups 3. Walk / Jog around yard 3. Push-ups
4. Push-ups 4. Push-ups 4. Walk / Jog around yard
5. Walk / Jog around yard 5. Elbow to knee 5. Sit-ups
6. Sit-ups 6. Walk / Jog around yard 6. Walk / Jog around yard
7. Elbow to knee 7. Step-ups 7. Elbow to knee
8. Walk / Jog around yard 8. Sit-ups 8. Walk / Jog around yard
9. Sit-ups 9. Walk / Jog around yard 9. Step-ups
10. Step-ups 10. Walk / Jog around yard
11. Walk / Jog around yard
12. Sit-ups

38
APPENDIX 3
FAT-STRIPPING RECIPES
Chicken Wraps
Serves 1
310 calories per serve
• 1 wholegrain Barley Max Wrap
• ¼ cup (60g) Jalna no fat natural
yoghurt
• ¼ tsp crushed garlic
• ¼ tbsp paprika
• ¼ tbsp cumin seeds
• 1 tbsp lemon juice
• 1 tsp dried parsley
• 1 tsp dried oregano
• To taste ground pepper
• 1 second spray olive oil
• 75g chicken breast fillets
• Sprinkle of mixed lettuce
• 3 slices tomato
• ¼ carrot, grated
• 4 thin slices red capsicum
• 1 mushroom
Directions:
1. Dice chicken breast.
2. Place yoghurt, garlic, paprika,
cumin seeds, lemon juice, parsley,
oregano and pepper in a bowl and
mix until combined.
3. Separate half the sauce – chill half
to use in the wraps while using the
other half for coating the chicken
before cooking.
4. Cut chicken breast into 2cm cubes
and mix with the rest of the sauce.
5. Cook chicken. Place all remaining
ingredients with chicken inside
wrap and serve.
6. Serve with salad on the side if
you do not need to restrict your
calories.
39
 APPENDIX 3
Chicken Stir Fry 2. Place in Kecap Manis and stir Cajun Chicken with Chunky Salsa
Serves 1 through. Serves 1
441 calories per serve – add 180 3. Add vegetables and stir through 441 calories per serve
calories if serving with rice until vegetables are the desired
• 200g chicken breast
texture (usually 8-10 minutes).
• 200g chicken breast • 1 tsp cracked black pepper
• 1 second spray olive oil 4. Serve. • 2 tbsp fresh oregano, finely chopped
• ½ chilli • 2 tsp sweet paprika
5. Serve with a handful of boiled
• 2 cloves garlic brown rice (add 180 calories) if • 1 tsp dried chilli flakes
• ¼ onion you have the calories available. • 2 cloves garlic, crushed
• 4 medium florets broccoli • 1 second spray olive oil
• 3 mushrooms
Chunky Salsa
• ½ carrot
• ¼ red capsicum • 1 medium tomato (150g), chopped
• 2 tbsp (40ml) Kecap Manis coarsely
• ½ small red onion (50g), chopped
coarsely
Directions:
• ½ medium green capsicum (70g),
1. Heat pan, then give a short spray
chopped coarsely
of oil. Place in chopped up chilli,
garlic and quartered onion. Cook • 1 tbsp fresh coriander, chopped
for a few minutes until soft. Place coarsely
in chicken and cook until it turns • 1 tsp olive oil
white, stirring continuously. • 1 tbsp lime juice

40
Directions:
1. Place chicken in large bowl with
combined ingredients and toss
chicken to coat in mixture. Cover.
Refrigerate for 15 mins.
2. Meanwhile, make chunky salsa
by combining all ingredients in a
bowl.
3. Cook chicken in large lightly oiled
(spray) non-stick frying pan until
cooked through.
4. Serve chicken with salsa.
5. Add some salad on the side if you
do not need to restrict your calories.
Spiced Chicken with Herb Salad
Serves 1
408 calories per serve
• 200g chicken breast
• 1 clove crushed garlic
• ½ tsp sweet paprika
• 1 tsp sumac
• 1 tsp fresh oregano, chopped
coarsely
• 1 tbsp water
• 1 tsp vegetable oil
• 1 cup fresh flat-leaf parsley,
chopped coarsely
• ¼ cup fresh coriander, chopped
coarsely
• ¼ cup fresh mint, chopped coarsely
• 1 medium tomato (150g), chopped
coarsely
• ¼ red onion (50g), chopped coarsely
• 1 tbsp (20mL) lemon juice
• 1 tsp olive oil
Directions:
6. Thread chicken onto skewers.
Using fingers, rub combined
garlic, paprika, sumac, oregano,
the water and vegetable oil all over
chicken.
7. Cook chicken on heated lightly
oiled grill plate (or grill or
barbeque) until cooked through.
8. Meanwhile, place herbs, tomato
and onion in medium bowl with
juice and olive oil. Toss gently to
combine.
9. Serve chicken skewers with herb
salad.
10. Add extra salad on the side if
you do not need to restrict your
calories.
41
 APPENDIX 4
THE RAPID LOSS DIET & EXERCISE DIARY
Keep track of your food intake in the diary below. Or create your own using a notebook, journal or on your computer.

DIET Wake up Breakfast Snack Lunch Snack Dinner Bedtime

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

42
Week starting: Water count:

Exercise and activity Daily goals achieved?

Monday Yes / No

Tuesday Yes / No

Wednesday Yes / No

Thursday Yes / No

Friday Yes / No

Saturday Yes / No

Sunday Yes / No

43
 APPENDIX 4
THE RAPID LOSS DIET & EXERCISE DIARY
Keep track of your food intake in the diary below. Or create your own using a notebook, journal or on your computer.

DIET Wake up Breakfast Snack Lunch Snack Dinner Bedtime

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

44
Week starting: Water count:

Exercise and activity Daily goals achieved?

Monday Yes / No

Tuesday Yes / No

Wednesday Yes / No

Thursday Yes / No

Friday Yes / No

Saturday Yes / No

Sunday Yes / No

45
 APPENDIX 4
THE RAPID LOSS DIET & EXERCISE DIARY
Keep track of your food intake in the diary below. Or create your own using a notebook, journal or on your computer.

DIET Wake up Breakfast Snack Lunch Snack Dinner Bedtime

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

46
Week starting: Water count:

Exercise and activity Daily goals achieved?

Monday Yes / No

Tuesday Yes / No

Wednesday Yes / No

Thursday Yes / No

Friday Yes / No

Saturday Yes / No

Sunday Yes / No

47
 APPENDIX 4
THE RAPID LOSS DIET & EXERCISE DIARY
Keep track of your food intake in the diary below. Or create your own using a notebook, journal or on your computer.

DIET Wake up Breakfast Snack Lunch Snack Dinner Bedtime

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

48
Week starting: Water count:

Exercise and activity Daily goals achieved?

Monday Yes / No

Tuesday Yes / No

Wednesday Yes / No

Thursday Yes / No

Friday Yes / No

Saturday Yes / No

Sunday Yes / No

49
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