NUTRITION

BLUEPRINT
The 10 Elements Of A
Superhuman Physique
 WHAT’S INCLUDED
Rule Of Fat Loss: Meal Planning:
01 Why Calorie Balance Is
06 How To Prep So
Critical For Fat Loss Willpower Doesn’t
Sabotage You

The Metabolism: Transition Period:

02 How To Use Muscles &
07 How To Use Carbs To
Hormones To Lose Fat Your Benefit For
Dieting

Track & Restrain: Intermittent Fasting:

03 How To Hack The 2
08 How To Optimize Your
Critical Components Health & Untether
Of Diet Yourself

Muscle Building: Macro Tracking:

04 How To Maximise Your
09 Our Favorite Online
Ability To Build Muscle Calorie & Macro
Tracking Tool

Gut Microbiome: Get Accountability:

05 How To Eat So Your Gut
10 Why A Coach Or
Helps You Stay Lean Proven Program Is
Keye

For those who are visual or audible learners, we teach these

Bonus principles in our Fast Growth Workshop, get access for FREE sign
up to a FREE trial of our online coaching program.
SO WHO AM I?
AND WHY SHOULD YOU LISTEN?
“I make driven people superhuman.”

If we haven’t met, I’m Yani Burmeister, co-founder of Unity Gym and the
Unify Movement System (UMS), where we make driven people
superhuman. That’s me in the picture. You probably won’t believe me,
but just a few years ago I was a skinny fat 70kgs.

Truth be told, I was once looking for the answers just like you. Whether
you’re here to level up performance, or lose weight … the more you
research the more overwhelmed you get. It’s not your fault! From
carnivore to vegan diets, there’s way too much nutrition confusion!

Lucky for you … I’ve been doing this for

over 20 years and amongst the decades
of grinding and thousands of data points
collected, I uncovered 10 critical
elements to nutrition that completely
changed the game for me.

Each principle delivered a key

breakthrough that profoundly impacted
my physique. Strap yourself in because
I’m about to share them with you …

Yani Burmeister
Managing Director of the
Unity Gym Group and Unify
Movement System
 01 Rule Of Fat Loss: Why Calorie
Balance Is Critical For Fat Loss
“You can’t lose weight without going into a calorie deficit.”

I’d love to say this blueprint reveals a magic diet – that no matter how much you
eat – if followed, blasts fat away like nothing else!!

But I can’t … there’s no such magic!

The most important law in physics – the law of thermodynamics – refers to energy
balance and it can’t be broken. Since this isn’t a physics lesson I’m not explaining
the 4 laws. (Google them). Just understand that – despite what many fitness gurus
say – calories count!

A calorie is the amount of heat needed to raise the temperature of one gram
of water by one degree celsius. Calories in food provide energy so you
can function. Your body stores and “burns” them as “fuel”. To lose weight energy
must be decreased to create a negative energy balance (stay with
me, this is important).

Put simply, you can’t lose weight without going into a calorie deficit.
Anyone suggesting otherwise is a charlatan! If you want to transform
your body you need to pay attention to your calorie balance. Negative
and you’ll lose weight and positive and you’ll gain it.

Take action… stop falling for fad diets and shift your mindset to embrace
the fact that calories and energy balance matters. Find a diet that suits
your lifestyle and will be easier to adhere to.
 02 The Metabolism: How To Use
Muscles & Hormones To Lose Fat
“Include resistance training to maintain your lean muscle mass.”

With that said … there are ways we can maximise the efficiency of your metabolism
so it’s a little easier to lose weight. This is where muscles come into the picture.
Most personal trainers, (me included) prioritise resistance training exercise even if
your goal is weight loss because:

> Your metabolism is affected by how much muscle you have. The more

muscle, the easier it will be for you to manage your weight.

> If you go into too much calorie deficit you’ll lose both fat and muscle.

This is bad because less muscle makes it harder to stay lean!

There are other benefits to strengthening your muscles, but the key to remember is
that if you’re trying to lose fat, include resistance training to maintain your lean
muscle mass, or you will find it extremely hard to maintain weight loss!

Take action… start lifting weight by adding three or four resistance training
workouts per week. We recommend getting the help of a coach so your workouts
are safe and efficient.
 03 Track & Restrain: How To Hack
The 2 Critical Elements Of Diet
“Diets don’t fail – people fail.”

Despite what you think, we have lots of good research on successful dieting. As
hard as this is to admit, weight watchers is most successful because they get the
two critical elements right:

> You must track your calories or macros (at least until you understand

them properly)

> You must practice daily cognitive restraint (so you learn to untether

yourself from food)

Logic suggests if you understand calories and metabolism it’s quite simple to
manage your weight. Just eat less and move more (to create a calorie deficit).
I wish it were that simple!

Statistically most people fail to lose weight and keep it off for more than three
years. Here’s the really annoying part – diets don’t fail – people fail. The law of
thermodynamics makes the concept of dieting simple, as long as we stick
to it. The problem is, we don’t! Researchers have found that we’re failing because
we don’t deal with hunger well and we inaccurately report the calories we
consume.

Take action… Hunger is healthy, so learn to embrace it by practicing daily cognitive
restraint. It means your burning energy! Track your calories or macros until you
learn your energy balance.
 Muscle Building: How To
04
Maximise Your Ability To Build Muscle
“Muscle growth only occurs in the presence of a high
amino acid supply.”

Assuming you understand the importance of lean muscle mass and healthy
body composition, Now we need to learn how to build muscle, of which there are
two critical components:

> Exercise adaptation is the stimulus

> Dietary protein intake is the catalyst

Exercise adaptation - your body is continuously turning over protein to maintain

your muscles called muscle protein synthesis. Anabolic hormones help regulate
the process, but resistance training exercise that creates (1) mechanical tension,
(2) metabolic stress and (3) muscle damage is the stimulus.

Dietary protein intake - muscle protein synthesis is stimulated only in the presence
of a high amino acid supply. Amino acids from dietary protein. But not all proteins
are created equal. Due to the disparity of amino acids in different proteins, there’s
a method to determine protein quality, called the protein digestibility-corrected
amino acid score (PDCAAS), which is based on both the amino acid requirements
of humans and our ability to digest them.

This is super important – although you can get every amino acid from plants – the
ratio and bioavailability doesn’t compare to high quality meat and dairy. Meaning,
to get sufficient plant based protein you must consume a ridiculous amount of
food calories!

Take action… To ensure you’re getting enough dietary protein ensure you’re eating
high quality protein sources. You can supplement with a good New Zealand made
whey protein powder post exercise and on rest days.
 Gut Microbiome: How To
05
Eat So Your Gut Helps You Get Lean
“Diet is the factor determining which bacteria
will survive and thrive!”

Your ‘gut microbiome’ is made up of trillions of microorganisms that live in your

intestinal tract. The activity of these microorganisms modifies the chemical
composition of the food you eat, influencing your metabolic, immune and nervous
systems, plus your mood and food choices.

According to professors at The University Of Sydney, Australia – you have control
over your microbiome – because diet is the factor determining which bacteria will
survive and thrive!

Research indicates that you can alter your gut microbiome in as little as three
days, but if you’re eating junk food the bacteria in your gut will make it harder to
switch to a healthy diet.

Take action… eat a high fiber – whole food diet – and reduce processed carbs,
sugars and fats to cultivate a healthy gut microbiome. This is key to getting (and
staying) lean!
 06 Meal Planning: How To
Prep So Willpower Doesn’t
Sabotage You
“Willpower ebbs and flows based on what’s happening to
us and how we feel.”

According to Michael Inzlicht, a professor of psychology at the University of Toronto,

willpower is not a finite resource but instead acts like an emotion. Just as we don’t
“run out” of joy or anger, willpower ebbs and flows based on what’s happening to
us and how we feel.

Roy Baumeister, professor of psychology at Florida State University suggests the

contrary, his work has proven that ego depletion is what leads to failed will power.

Considering how hard it is to avoid buying junk food when grocery shopping
hungry – I can definitely testify that willpower ebbs and flows with energy!
No matter what theory you trust, meal planning is a powerful strategy for
successful dieting. If you leave your food choices to the last minute, you’ll fall off
the wagon every stressful day!

Take action… until you’ve developed high levels of cognitive restraint, do your
shopping and prepare your meals when your energised on the weekends. Saturday
morning works for me!
 Transition Period: How To
07
Use Carbs To Your Benefit For Dieting
“There’s only one way to lose weight. Create a caloric deficit!”

Anyone who has attempted to change a habit will know it’s not easy. Exercising,
eating and sleeping habits are some of the hardest to interfere with. As your body
gets used to any nutrition intervention it will go through a natural transition period.
Chances are, this is not going to feel comfortable. But it’s an unavoidable process.
Anyone who tells you that you can lose weight without experiencing a little
discomfort is telling you lies.

Remember, although there are certain benefits to eating a higher protein, whole
food diet – which I have highlighted – the critical ingredient to weight loss is the
same for every diet. Create a caloric deficit! For some people, this will be easy. For
others, extremely difficult. Food cravings are one of the more common reasons
people struggle. Food cravings are caused by any one of four reasons:

> Addiction

> Habit

> Physiology

> Microbiota

As mentioned earlier, the bacteria in your gut can wreak havoc on your mood and
cravings. Which is amplified whilst it dies, which will happen as you transition to a
healthier diet. We’ve found that a week long carbohydrate deload period helps.

Take action… gradually decrease sugar and carbs over a seven day period by
removing one thing per day. Start day one by replacing your breakfast cereal or
toast with a protein smoothie.
 08 Intermittent Fasting: How To
Optimise Your Health &
Untether Yourself
“When you eat is as important as what you eat!”

Intermittent Fasting (IM) refers to abstinence from food for 24 or more

hours. Most people (me included) get started with Time Restricted Eating (TRE).

Dr. Satchin Panda, a professor at the Salk Institute for Biological Studies in
California has shown TRE within an 8 to 12-hour window has a major effect on our
health by improving glucose metabolism, lipid profiles and cholesterol. His
compelling research also shows that TRE on a standard western diet (high in sugar
and saturated fat), still improves markers of metabolism and metabolic function,
indicating that when you eat is as important as what you eat!

Personally I have been on a TRE diet (with periodic intermittent fasts) for five years
and have also found it to be very beneficial for the health of my clients. If it’s
something you’d like to explore, I have an extensive intermittent fasting system
that I teach my tribe as part of our coaching program.

Take action… IM and TRE are amazing, but considered extreme diet interventions.
Depending on your health, you may need supervision from your doctor. In any case
– be progressive – starting with the carb deload week and then progressing to an
easier 5/2 Deficit Day Diet. My UMS Online Coaching program is designed to be the
best progressive approach to IM.
 09 Macro Tracking: Our Favourite
Online Calorie & Macro
Tracking Tool
“No matter what your goals, your macronutrients &
calories come into play.”

No matter what you’re measuring, no matter what your goals, your macronutrients
– calories, fat, carbohydrates, and protein – come into play. Initially, at least until
you’re well versed in calories and macros you will need to track them.

Remember, this is one of the critical elements to a successful diet. It sux, get over it!

Luckily, since the advent of the smartphone there’s some awesome online tools
that make it easier. Our favorite is called MyFitnessPal (MFP)

MFP is available on desktop and mobile device and you can seamlessly sync
between devices and maintain your data if you’re using more than one. It also
boasts a truck load of integrations that you can sync up to your wearable or health
and activity app of choice. If there’s an app or device it doesn’t work with, I
haven’t found it!

Take action… download and install MyFitnessPal app on your smartphone and
desktop and start tracking your calories and macros. Have fun knowing you’re
about to hack the system!
 09 Get Accountability: Why Coach
Or Proven Program Is Key
“If I have seen further than others, it is by standing upon
the shoulders of giants.” - Isaac Newton

Nothing is new or revolutionary nowadays and whether we like it or not, we’re all
students and teachers. Even Rad and I. Yes, you heard that right, Rad and Yani
Burmeister (the exercise gurus themselves) employ coaches!

We’ve learned just about everything we know from fitness to finance from reading
great books, or working with great coaches (who’ve trodden the path before us).
We’re just really good at determining what’s useful, and what’s a waste of our time
… and systemising what’s left so it produces superior results for our tribe.
Right this moment Rad has a flexibility coach and I‘m working with a business
coach. I guarantee that all our biggest breakthroughs come when working with our
coaches.

My final piece of advice … don’t try to reinvent the wheel … humans have evolved to
where we are today because of our ability to learn from and innovate other ideas. If
you want guaranteed success in anything align yourself with a good coach, or
follow their proven program.

Take action… find a coach or proven program you can follow! Use Google reviews
to see what people are saying about people you’re interested in working with. And
then connect. If you align well with what we do then get started by joining our tribe.
The perfect place to take the advice in this guide and implement on it is with our
Nutrition Program - see the last page below for all the details.
 Amplify Your Results With Our
Nutrition Program
At face value the 10th element may seem like just another shameful plug for my
coaching programs, But I hope you can see that it’s much more significant than
that!

Of course I’d love the opportunity to work with you. My purpose is to turn driven
people into superhumans … and my mission is to create a health conscious tribe of
superhumans! Obviously I need ambitious, driven people like yourself to join to
succeed. But, whether we’re a good fit or not, at some point in your journey a great
coach or program will be crucial.

Here’s a scary fact, our physical peak comes at 28 years of age … from here we
have a further seven years where our bodies are still producing the right mix of
hormones in just the right quantities to continue maintaining a lean physique. But
after 35 it’s all downhill.

Maintaining strength and performance

becomes alarmingly valuable … and making
gains frustratingly hard! I wasted most of my
youth trying to reinvent the wheel. Don’t
make my mistake!

If you’re ready to get started, enroll in the
Nutrition Program, usually sold for $97, but
yours for a limited time for just $27.

Inside you’ll find a comprehensive workbook

with 33 pages of highly actionable
information around everything nutrition!

Get The Nutrition Program

Usually $97 - Just $27 For A Limited Time.