Natacha Oceane Cut KK Fit Workout Guide

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Natacha Oceane CUT - KK Fit Workout guide
AP Environmental Science (Washington International School)
Studocu is not sponsored or endorsed by any college or university

Downloaded by G K (glebilienko68@gmail.com)
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Cut. Approved by Renee McGregor
Contents
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Nutrition
5 Before we start
7 Eating for healthy fat loss
~ Macronutrients
~ Micronutrients
~ Supplements
~ Tips: get there healthier & happier
13 Nutrition: These 10 weeks
18 A long term approach to sustainable fat loss
~ Increasing your metabolism
~ Changing your body composition
~ Training for long-term results
23 If you believe youÕre under-eating
~ Could this be you?
~ The consequences of under-eating
~ Relative Energy Deficiency Syndrome
~ A little self love !
29 Approved by Renee McGregor
30 References: great sources of more info
2
Contents
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Training
34 How to use the training guide
~ Progressions
~ Picking your weight
~ Warming up
~ If you donÔt have any equipment
36 If youÔre a beginner
~ Squatting & Deadlifts
~ Building your confidence at the gym
38 Injuries
39 Rest days
40 Once youÕve finished
~ Build your own workout plan
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Nutrition
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Before we start
Hey my friends!! Thank you so much for buying my guide! IÕve put my my heart and soul into
making sure you get the most out of your 10 weeks (and beyond) with Cut !
The goal of Cut is to set you up for long-term fat loss while helping you feel strong, athletic
and healthy. ThatÕs a lot of goals in one sentence, and 10 weeks can only be a part of that
lifestyle, but I know it can make a world of difference "
All the information in this programme, for both training and nutrition, is based on current
leading scientific research into health, nutrition and physical exercise, and is shaped to set
you up for successful, sustainable fat loss while protecting your health (and happiness! # )
For that reason, I honestly canÕt tell you how over the moon I am to bring you an approach to
food approved by world-leading Performance and Eating Disorder Specialist Dietitian, Renee
McGregor, whose achievements are more impressive than I could ever do justice and include
working with Olympic athletes over the last two Olympic cycles (more on page 29!)
Time is precious, so the training sessions are smart and efficient, and the nutrition info
focuses on the changes that make a difference and give you the flexibility to live life fully !
My sporting background started early as a kid when I just wanted to try every sport
available! I later became a track athlete, competing at national competitions for a few years,
before I moved onto ultra-endurance competitions and then into resistance and functional
training, and more recently calisthenics and freestyle gymnastics.
IÕve seen huge benefits in each style, and this programme takes lessons from each to bring an
inclusive, rounded approach to training, just like it does for nutrition.
We hope you absolutely love it, and feel the benefits for years to come! $
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Before we start
o u re a ma z i ng %
P.S .Y Ô
re t h e le a st important
appearance s a
b e lie v e
is a fa t los s guide , I s t il l
a pe is u n iq u e and deserves
Although this in g to t h e w o rld. Every sh eeing on
d w h at w e b r e Õr e us e d to s
an the mould w
thing about us o t it f its in to
e d n o m a tte r whether or n
to be lov
e.
the TV or onlin
to o th e r p e o ple a little too
, w e a ll ta ke how we look
h o w it c a n go: at times
I kno w
k in g p a rt in society.
t comes with ta
ious ly . It Õs ju s
ser
u b e c o m e he a lthier, feel
a g ic p il l. It can help yo
h, lo s ing fat isnÕt a m
t ifu l a n d t he sun shine.
g make life beau
I prom ise thou u t it d o e s nÕt
a n d m o re c o nfident & b
better
anyway.
Those are true
a rou nd us a nd that
m s e e in g th e beauty all
ha p p in es s c omes fro t loo k a c erta in way.
I really believe w a y m o re fo r you than jus
in y ou r b o dy , which does
includes
y ou to m a k e it a better
o r ld Õs out there for
s o m u c h a nd the w
ha pp ier c a n help you
of ealthier and
YouÕre capable eli n g fitte r , h
u r o w n w a y . I hope that fe
place in yo
go do that.
'
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Eating for fat loss

Before we go into any details and some science, I just want to take a minute to say that food is
so much more than the numbers we can track in apps on our phone or a calorie / macro profile.
It helps us grow, perform, stay healthy and have energy (and brings so much joy! % ) On a
personal note, I canÕt tell you how much I believe in that having previously seen things differently!
Before we go into the approach for these 10 weeks, and then for sustained fat loss, itÕs really
helpful to cover some important information which will make the approach a lot clearer, and IÕd
also love to share some personal tips which made a huge difference for me.
Macronutrients
Carbohydrates:
Carbohydrate breaks down into glucose to provide the main energy source for our brain,
central nervous system and physical activity. Fibre is also a form of non-digestible
carbohydrate and helps keep you satisfied after a meal and also helps keep a healthy gut (
Large, high-quality analyses of studies comparing low-carb diets with balanced diets show no
difference on fat loss if total calorie intake is kept the same. So thereÕs nothing clearly
demonstrated as inherent to carbs that makes them a concern for fat loss.
Many carb sources are packed with vitamins, minerals and antioxidants, making them super
important for overall health ) * In addition, as carbs are converted to glycogen and stored
in our muscles, they are a crucial source of energy. Studies have shown that low intakes of
carbs (<3g/kg bodyweight) are often linked with reduced performance, a depressed immune
system and altered Thyroid function causing potentially long-term effects on hormonal, bone
and cardiovascular health.
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Eating for fat loss

Protein:
Protein is an essential part of our diet (fun fact: I was studying protein structure in my PhD
research - itÕs really cool + / , ) When itÕs digested, itÕs broken down into amino acids
that go into the repair and recovery of your muscles but are also important for many other
functions in our bodies. Given that youÕll be pushing yourself throughout this 10 week period,
making sure that you have more protein available than youÕre burning through exercise is
important - a good target is to be eating ~0.25g/kg bodyweight 4-6 times a day. Studies
suggest that during periods of caloric decreases, a higher amount of protein can help
preserve muscle mass -
Fat:
Fat makes up our cell membranes and protects our organs. Fat also helps the body to absorb
vitamins A, D, E and K which are useful for lots of important functions (: Unsaturated fats
(like those from olive oil, fish oil an avocados) are more beneficial from a health perspective
compared to saturated fats found in meat and butter (and therefore cake!) as they donÕt have
the same link with heart disease.
As a general guideline, around 1g/kg of bodyweight, with most of this coming from
unsaturated fat, is a healthy target for exercising adults.
From a fat loss perspective, fat is more energy dense than the other macronutrients - 1g/kg
of bodyweight is definitely not going to stop your fat loss, but it can help to be aware of this
when making food choices #
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Eating for fat loss

Some example food sources for each macronutrient:
Carbohydrates Protein Fat

. / 0
¥ Wholegrain & cereals ¥ Fish ¥ Plant/seed oils
(wheat, rice, barley, ¥ Meat ¥ Nuts
oats, buckwheat, quinoa) ¥ Eggs ¥ Avocados
¥ Vegetables ¥ Dairy (e.g. greek ¥ Oily fish
¥ Fruit yoghurt)
¥ Pulses (beans, lentils, ¥ Quorn
chickpeas etc.) ¥ Tofu (Vegan)
¥ Seitan (Vegan)
¥ Soya (Vegan)
¥ Pulses (Vegan)
Micronutrients
Micronutrients refer to the vitamins, minerals, electrolytes and trace elements that are
important for enzyme function and the processing of carbohydrates, fats and protein. We
canÕt make these little winners 1 on our own though, so we need most of these to come
from our diet. And the good news is that if you eat a well-balanced and varied diet, youÕll be
able to get these micronutrients in without needing to take extra supplements
(#studentlifeapproved)
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Eating for fat loss

Supplements
I personally donÕt take any supplements as I feel I get everything I need from my diet to
support my training. If you are considering taking your training to a professional standard or
are concerned about a specific deficiency, then you might find it useful talking about your
nutrition and any possible supplementation with a dietitian 2
If thatÕs not you, donÕt feel like supplements are necessary for fat loss progress. ThereÕs a
lot of highly effective marketing, but a rounded diet of healthy portions can work wonders 3
Two exceptions that are worth highlighting are Vitamins D and Vitamin B12. Our bodies make
vitamin D from sunlight, so it may be helpful to add supplementation if you live in a country
with low levels of sunlight (like me!) or if you are not exposed to it much in general. Vitamin
B12 comes from animal sources, and as itÕs important for numerous reasons, itÕs
supplementation is highly recommended for vegans -
Tips to help you along

Here are a few things that IÕve learnt that hopefully can help along the way!
¥ DonÕt restrict any food types 4 Including a little bit of everything and banishing
nothing can make the whole process so much more enjoyable and effective when youÕre
thinking about long-term results. I promise you can enjoy food and have the results youÕre
after - all food is good, itÕs just good for different reasons ! I eat cake, chocolate,
burgers and much more all as part of my regular diet - just remember to prioritise those
micronutrient rich foods and your body (and you!) will be happy 5
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Eating for fat loss

¥ Eat lots of volume! If youÕre like me and love large portions, packing out meals / snacks
with low impact foods is amazing for staying full. Low impact foods have a low calorie /
macro footprint for their weight (fruit and veg are great examples) vs high impact foods
like nuts (which still have lots of benefits! & ) Just find the volume that works for you!
¥ Get creative with cooking % Who says pizzas, burgers and cookie dough canÕt be
nutritious? IÕve got a few videos on how you can make your own recipes easily so you
can swap in your favourite foods with a little more micros at the same time!
¥ Rest up 6 This oneÕs not about food, but fat loss is about a lot more than just eating
and training. Sleep deprivation can impact fat loss because it causes hormone changes
that make you feel hungry and less satisfied, which might cause you to take on more
calories than your body needs. So make sure to put those PJs on and get those hours in!
¥ Tracking with food apps 7 Apps like MyFitnessPal can be such useful tools but I donÕt
think theyÕre necessary and never recommend them for finding a target food intake.
Unfortunately, their approach to estimating caloric needs is rarely accurate as they donÕt
consider a huge number of variables, creating a big risk of under-fuelling.
Also, Renee and I have both seen how using these apps can start to feel like an obsessive
over-analysis of each meal. Although these apps can be great to learn about food initially,
results are all about long-term trends and not the details of each day, so if you feel like
youÕre overthinking the numbers, remember you donÕt need to track to get amazing results.
Food is way more than anything you can add up !
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Eating for fat loss

How to measure your progress:
A common instinct can be to go for the scales, but this guide is for fat loss which doesnÕt
necessarily mean the same as weight loss, as confusing as that might sound!
ThatÕs not to say that weight loss isnÕt helpful for some people, but when resistance training
comes into play to build muscle, which supports fat loss, the scales get confused 8 As
muscle weighs more than fat for a given volume, itÕs entirely possible that you can lose fat
and become physically smaller but weigh more (which happened to me!)
I weigh 11kg (24lbs) more than 2.5 years ago, but have less fat and fit into the same clothes!
Let the number on the scale do itÕs own thing while you change your body 9 Instead, try:
¥ Taking progress pics: go for the same time of day in the same place - it makes a huge
difference to how you look and the lighting!
¥ Going by how your clothes fit
¥ Girth measurements: if youÕd like to have numbers to track your progress (in the 10
week approach only) and youÕre confident youÕll feel relaxed around using them, these can
be useful. 5 measurements should be enough (mid-arm, chest, waist, mid-thigh and calf)
and you can find the exact locations for taking readings online.
¥ Just remember! Even a small measurement change over 5 weeks mean a falling
body fat %. As our bodies are constantly fluctuating, and in the long-term approach
to fat loss weÕll be building muscle, I personally have never used this method.
For whichever method, remember that slow, steady progress is key! If you notice big changes
quickly, take another look at your food intake with the nutrition content coming up in mind!
We want all your amazing results to last for good and to protect your health : No big food
cravings, no unsustainable results that contribute to yo-yoing - just a happy, strong you! %
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Nutrition: These 10 weeks

WeÕve spoken about many of the benefits of a balanced diet, so lets look at how weÕre
going to fuel ourselves for the next 10 weeks for healthy, sustainable fat loss*.
In the next section, weÕll cover how to turn this into a lifestyle that can keep the fat off and
allow you to eat more over time, but for now letÕs get these 10 weeks right! -
First, letÕs think about Net Energy, which you can think of as the calories left over at the
end of a day (and can be either positive or negative):
Net energy = Energy Input - Total Daily Energy Expenditure
TDEE = BMR + PA + NEAT + TEF

Total Daily Non-Exercise
Basal Physical Thermic Effect
Energy Activity
Metabolic Rate Activity of Food
Expenditure Thermogenesis
For these 10 weeks, weÕre going to focus more on losing fat through increasing the TDEE
component of net energy. Within TDEE, weÕre going after Physical Activity in particular -
this is the energy expended directly from working out. WeÕll be targeting a moderate
negative net energy by increasing PA (and therefore TDEE), while only very slightly
reducing energy input (the calories we eat) which will help keep our bodies functioning
properly and will allow PA to go up even more!
The workouts include resistance training - to help preserve muscle mass and BMR - High
Intensity Interval Training and plyometric workouts to efficiently increase calorie burn.
ThereÕs also some cardio on day 4 where you can pick whatever form you like (sport,
walking, cycling, gymnastics % ; ) which works wonders for your cardiovascular health.
WeÕll cover BMR, NEAT & TEF later in ÔLong Term Approach to Fat LossÕ, and how these
can increase to support a higher energy expenditure and eating more food over time!
* If youÕve had a history of restrictive eating, I donÕt recommend this approach as it is very unlikely to
be effective and may impact your health. Instead, I recommend you read from pg. 23 onwards ! 13
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Great! How do I get started?!:
All the steps below are designed to help you get the very most out of your ten weeks -
effective results which get you ready for sustained, long term fat loss and maintenance -
Remember, this approach is for people who arenÕt coming from significantly restricting food
intake. If thatÕs you, the recommended approach starts on pg. 23
Step 1: Take 2-3 days before starting the programme to track your usual food intake.
This will help determine the amount of calories you eat before starting these workouts.
¥ Quick tip! ItÕs super important that you eat just as normal in these 2-3 baseline
days. If you donÕt track your food intake normally, spend these couple of days
with MyFitnessPal. It will be super easy to change eating habits now youÕre
tracking (as you become more conscious of what you eat) and we donÕt want
that, so my advice is to measure everything you normally eat, make a note of it
and only input it into MyFitnessPal before bed.
If youÕve been tracking your food intake prior to starting this programme, thereÕs no need
to perform this step. Instead, work out your recent average food intake over the last couple
of weeks and weÕll use this as your starting point <
Step 2: Start the training in this programme and leave your daily calories as they were
for the first week. I know it can be so tempting to immediately reduce calories and increase
training, but we want long term results and at the end of the 10 weeks for you to feel
strong, happy and not craving every single food you see 4
In this week, the goal is to understand how the intensity of the training sessions in this
programme compares to your usual workouts. This week will help you decide how to adjust
your calories. These sessions are designed to be difficult and youÕll be doing them for 10
weeks, so proper fuelling is so important! Once your first week is over, move onto step 3.
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Step 3: After one week of the training, youÕll get a feel for how challenging the workouts
are and youÕll fall into 4 main categories Ñ>
1. Wow that was tough! These workouts are a lot more intense than IÕm used to! =
2. I train often but these workouts are more challenging than what IÕm used to! >
3. Challenging, but very similar in intensity to my usual training -
4. Not as intense as my usual workouts ?
¥ If youÕre in group 1: you may want to increase your calories slightly (100-200
calories) e.g. add in an extra snack and/or increase portion sizes during meal times
¥ If youÕre in group 2: you may want to leave your calories as they are, or increase /
decrease a touch depending on how big the gap to your usual intensity feels
¥ If youÕre in group 3: although it may feel like a similar intensity level, try maintaining
your food intake as it is (because these workouts are designed to get that calorie burn
up) or lowering it slightly but by no more than 10% of your current daily intake
¥ If youÕre in group 4: remember itÕs so important to push yourself through each

workout, so increase the intensity either by upping your resistance level, fully exerting
yourself in plyometric exercises / HIIT, and staying super strict in exercise form. If you
feel that the training here is not as intense because there is less training volume than
youÕre used to, try sticking with this split but really pushing for four super high intensity
sessions (Days 1, 2, 3 & 5). I suggest you try the first week again with this in mind,
and then reassess which of groups 1-3 youÕre in >
Now you have your food intake level, some potential signs that you need to up your calorie
intake include: constant tiredness, feeling weak or low energy during training, difficulty
focussing and rapid weight loss
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Step 4: Follow the training programme and eat as identified in step 3 for weeks 2-5.
If youÕre not sure how to convert your calorie intake into macros, hereÕs a suggestion:
Protein: 1.5 g / kg bodyweight Carbs: 5 g / kg bodyweight Fat: 1 g / kg bodyweight
Each of the macros are so, so important for keeping you going strong and protecting your
health, like we discussed earlier. The split above is a guideline and will need tweaking to get
into your target calorie intake and to find the split that feels good & -
Experiment with the split a little in these ten weeks, but I really recommend keeping each
change quite small and giving it at least 1-2 weeks to assess how it works for you.
Step 5: The start of week 6 is a great time to assess how you feel: do you have energy
or feel weak? how are your workouts going? howÕs your mood?
At this point, we want you to still feel good and like you can workout, with some early signs
of physical change (measured how we discussed earlier in the guide)
WeÕre not after any drastic appearance changes yet - a small amount is perfect because
youÕll have achieved it without doing much to your food intake and itÕs still early days! @
If you feel that youÕve made no change, feel free to reduce by up to a further 100 calories.
Trust me, I know the feeling of wanting to go more aggressively but I canÕt count how many
people (literally hundreds!) have told me about how any results from doing so would stall and
theyÕd be left having to eat small portions to avoid fat gain, and thatÕs not what we want!
Because everyoneÕs so different and I think experimenting a little with macro splits is so
important, I havenÕt provided a meal plan. Both Renee & I have recipe guides, which all
include macros and suggestions for changing the macros of each meal. Hopefully these can
help you adjust your meals to make food work for you! # A
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Sample menu:
LetÕs make up an example! #
So, letÕs say in step 1, I went through week 1 of training with Cut and found IÕm in group 2: I
work out often, but these workouts are more intense than IÕm used to and the burnÕs a little
brighter than normal B
IÕll stick with my previous level of food intake, so I can keep having great workouts and burn
them calories, and let the increased energy expenditure take care of business for me &
Before Cut. I ate around 2,000 calories, so IÕll stick with the 1,900-2,100 range. WeÕre all
good if I go a little over or under now and then, but thatÕs what IÕm shooting for -
So, hereÕs an example of what I might eat one day:
Carbs Protein Fat Calories

Breakfast Toasted bagel with avocado and poached eggs: 1 bagel, 2
eggs, 1 medium avocado, salt and pepper
60g 24g 31g 599
Prawn couscous salad: 125g prawns, 75g couscous (when

Lunch uncooked), 60g peas, 80g cherry tomatoes, 50g spinach, 77g 40g 15g 614
150g red pepper, 1/2 tbsp olive oil, 30g feta, veg stock cube
Stuffed veg: 100g soya mince, 3 large red peppers, 50g
Dinner basmati rice (when uncooked), 1/2 can chopped tomatoes,
2tbsp tomato puree, 1/2 onion, 1/2tbsp olive oil, 1 garlic clove,
64g 26g 9g 453
veg stock cube
Snack 1 Grapes: 150g 24g 1g 0g 99
Snack 2 Protein banana cream bowl: 150g strained greek yoghurt, 1

banana, 1 square Lindt 70% dark chocolate
53g 21g 6g 305
Extra 1 tea, 1 coffee: with semi skimmed milk 3g 2g 1g 30
Totals 281g 113g 61g 2,100
If I weighed around 60kg, these totals come close to the ratios suggested earlier (5g C /
kg bodyweight, 1.5g P / kg bodyweight and 1g F / kg bodyweight) with some tweaking for
my target intake and what makes me feel -
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A long term approach

The best results come down to lifestyle. In the previous section we spoke about eating and
training for fat loss in the 10 weeks of the programme, but it is possible to continue changing
your body composition over a longer period of multiple years through resistance training and
staying active. By doing so, youÕll be able to eat more, get leaner and feel stronger too -
I really want to stress at this point that none of that means looking significantly different. For
example, through this approach over 3 years, I still fit into the same clothes and people rarely
notice that IÕve put on a lot of muscle unless IÕm working out.
So, looking back at the equation for metabolism:

Energy Activity
Looking at this equation, letÕs go through how resistance training and a slow increase in food
intake can build muscle over time, which will in turn increase your TDEE (the amount of calories
you burn every day B )
1. BMR Ñ> the amount of energy burnt throughout the day when your body is at rest: ItÕs
largely driven by your lean body mass (fat-free mass), so as you increase your muscle mass
through effective hypertrophy and strength training youÕll be able to increase the amount of
calories you burn throughout the day without even working out!
2. PA Ñ> the amount of energy you burn through physical activity: There are a couple of main
reasons why this will continue to increase when you do resistance training. Firstly, as you get
stronger and can lift more weight, the energy requirement for exerting a bigger force will
increase, so youÕll burn more from your sessions. In addition, any cardiovascular training you
do will also require more energy to move this additional muscle mass youÕve put on.
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Energy Activity
3. NEAT Ñ> The energy burnt in a day through activities not including sports or training eg.
fidgeting, choosing to walk up the stairs rather than take the elevator, standing instead of
sitting, house cleaning. This is determined by your caloric intake and muscle mass. The more
you eat, the more energy youÕll have to fidget around or choose the stairs over the elevator.
Then, the more muscle you have, the more energy required to do those movements as
explained in physical activity.
4. TEF Ñ> The amount of energy required to process and store the food we eat. The more
we eat, the more we burn!
Hopefully that gives you a feel for how the training and nutrition approach in the next section
play into metabolism changes over time as we start to build our bodies through resistance
training and increased food intake. There are some great papers in the reference section on this
if you want to read about it in more detail for all my science lovers out there! ! C
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Training for long term fat loss
Hypertrophy training is the key for a long term approach to changing your body composition and
increasing your lean body mass.
Hypertrophy workouts are focussed on building muscle size, which will unlock benefits across the
TDEE components like we covered above. In this training programme, the lower body workouts
on Day 3 look most like a hypertrophy workout, and should give you a feel for what theyÕre like.
You definitely wonÕt have to do hypertrophy training forever, and once youÕve built the amount of
muscle youÕre happy with, youÕll find that muscle maintenance requires a lot less effort, so you
can move onto whatever you like! !
There are so many different hypertrophy workouts out there so I thought IÕd put together a list of
articles and sample workouts that you can start to use once youÕve finished the guide.
¥ D All you need to know about hypertrophy training
¥ E A great exercise database -
¥ F If you're looking to increase strength and muscle mass
Even though building muscle mass will help you eat more over the longer term without gaining fat,
I really believe that exercise should be something you look forward to % Although hypertrophy is
the most effective way to gain muscle mass and change your body composition, you may not
enjoy it and thatÕs totally fine! You can always balance your exercise and blend hypertrophy
work into your other workouts, or just give it one or two sessions per week.
If youÕre interested in how I train as I share on social media, which is more focussed around
developing strength, athleticism, functionality and bringing in some calisthenics, you might really
enjoy my other training programme MOVE. ;
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ThatÕs an example of a routine which blends hypertrophy with lots of other styles to bring the
benefits of allowing you to eat more while including lots of variety. You can even mix it up with
whatever else you enjoy like dancing or volleyball (these just came off the top of my head! G )
There are so many benefits of an active lifestyle beyond changing your body composition like
this, and this definitely isnÕt the only way to lose fat in a sustainable way. ItÕs just the approach I
personally love to recommend because it helps to create such a freeing relationship with food %
Eating for long term fat loss

Nutrition will play a huge part in muscle growth as you train. I still recommend eating a balanced
and varied diet throughout as mentioned above with some treats thrown in there too to keep you
feeling happy and loving life #
Eating enough protein will help you build muscle efficiently, and 0.25g protein/kg bodyweight
4-6 times a day will help develop your muscles and progress towards a higher TDEE.
As your muscle mass increases, your TDEE will increase, meaning your maintenance food
intake will also go up alongside it. YouÕll slowly feel more hungry and less able to work hard during
workouts, which will be small signs that itÕs time to gradually up the intake. As this is going on
alongside increases in energy expenditure, it doesnÕt mean fat gain.
If you donÕt see changes in body composition after working with this method for 3+ months, this
could be a key sign that youÕre still not fuelling adequately - if thereÕs not enough energy in our
systems, our bodies break down muscle for energy which will work against us!
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My personal advice is to go for an increase of around 100 calories each time you feel those
signs of it being time to increase. Starting slowly and steadily while looking for all those little
signals is a great way to find the speed that works for you, which will change over time.
The appropriate pace will depend on a lot of factors like how hypertrophy focussed your overall
training plan is, how often and intensely you workout and a bunch of lifestyle factors like sleep,
stress levels, genetics, general activity, work life, age and more.
In my case, IÕd say I bumped up my food intake every month or so for the first 5-6 months as
adapting my metabolism was a big focus of mine for a little while so my workouts were
hypertrophy focussed. As my rate of muscle growth slowed over time as I slowly shifted to other
training styles and was no longer so energy deficient, I noticed those signs every 2-3 months so
my rate of increasing slowed.
This whole approach is exactly how I went from eating 1,500 calories to ~2,700 calories for
maintenance (just for reference, I workout 4-5x / week and am not setting this as a target, but
itÕs just an example!) It takes time to build enough muscle to make such a difference and the
journey isnÕt a straight line but I promise itÕs worth the time and love! A H
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If you’re under-eating
The belief that youÕll continuously lose fat if you eat less and train more is a common
misconception. Our bodies are super complex and finely tuned, constantly adapting to work at
their best. A complicated system of hormonal and biochemical processes, all working together, is
in place to keep us fully functioning - but disrupt one, and thereÕll be effects on the others.
Before starting the approach in this programme, I canÕt explain how important it is to be honest
about where you currently are. If youÕre already underweight, or if your relationship with food and
body image isnÕt in the right place, the 10 week guide is not suitable for you and may be
detrimental to your long-term health. ItÕs so important to first address these areas before
following a programme like this, which is unlikely to bring results in these circumstances anyway!
How do you know if this is you?

These questions should help you identify if a different approach at first would be right for you:
1) Do you eliminate entire food groups in an attempt to be ÒcleanÓ or have the ÒperfectÓ diet?
2) Do you feel anxiety over how food is prepared?
3) Do you avoid eating food bought or prepared by others?
4) Do you fear eating away from home?
5) Do you avoid social events involving food for fear of not sticking to your diet?
6) Do you think critically of others who have a more relaxed approach to eating / their body?
7) Do you spend more time and money on meal planning and making food choices than you
would like or feels necessary?
8) Do you ever have feelings of guilt or shame when youÕre not able to stick to your diet?
9) Do you feel fulfilled or good about eating ÒhealthilyÓ while losing interest in other activities?
10) Do you feel you need to exercise daily to justify eating?
11) Have you noticed feelings of worsening low mood, irrational thoughts and anxiety?
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12) Does your bodyweight define how youÕre able to accept and love yourself?
13) Do you weigh yourself daily or even several times a day?
14) Do you feel constantly cold or struggle to concentrate?
15) Is your sleep quantity or quality poor?
If you answered yes to 1 or 2 of these, itÕs worth staying aware and mindful of that. If you relate
to 5 or more, we strongly recommend that you first reach out for professional medical input !
If youÕre advised to work a little with practitioners in either nutrition or psychology, making sure
they have the right qualifications to give you the support you deserve is so important:
¥ For nutrition: only work with registered dietitian or registered nutritionists, which do not include
personal trainers or nutritional therapists
¥ For psychological support: thereÕs lots of evidence that the most suitable help includes
behavioural therapy and NLP, so looking for experience in these is a great start!
Should I take part in the Cut. 10-week programme?

ItÕs not yet suitable for you to take part in Cut.Õs 10-week fat loss programme if you are
underweight or face the symptoms below.
Firstly, the definition of being underweight in adults over 18 years old is having a BMI below
18.5. BMI has had a lot of bad press for not being strictly accurate, but itÕs a useful tool towards
the lower end of the scale.
For example, eating disorder specialists recommend that anybody with a BMI under 17.5 does
not exercise at all, and that those with a BMI under 16 do not drive or go to work. For Cut., we
strongly recommend that anyone with a BMI under 18.5 does not follow the 10-week
programme until they are no longer underweight.
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Above the 18.5 BMI line, there may still be cases where your body is not yet in the right place to
follow the 10-week programme:
1) If youÕve missed 3+ consecutive periods or your cycle is irregular: this is a sign that your
body isnÕt functioning fully at the moment as the threat of starvation has caused it to stop
processes considered non-essential for survival (reproduction is one of those)
2) YouÕre working out hard and being mindful of what you eat, but not seeing changes in your
body / muscle development: this could be a sign that your body is breaking down muscle for
energy. This can easily be confused with not doing enough exercise when really itÕs the
opposite!
3) Your recovery between sessions is slow: this is a strong sign of eating too little for your
training intensity, so your body canÕt adapt and strengthen between all your hard work B
If you face any of these but you are not underweight according to your BMI, we still strongly
recommend that you donÕt follow the 10-week programme here until you have slowly increased
your food intake upwards and overcome whichever youÕre facing at the moment. When your body
is ready to change as intended in the guide, Cut. will be here for you ! A
The consequences of under-eating

Restrictive eating might feel like the right thing to do and to stick with, but if itÕs taken too far, it
can have a number of consequences on short- and long-term health, including:
¥ Menstruation: loss of periods (amenorrhea) is most commonly caused by not having enough
energy. Skipping just 3 periods in a row can be enough to start damaging bone health and
increase osteoporosis risk.
¥ Heart health: low oestrogen levels lead to increased cholesterol production
¥ Fatigue: increased risk of injury or illness
¥ Depression: vitamin and nutrition deficiency has been shown to increase risks of anxiety /
depression, while carbs are key to producing serotonin which helps us feel at ease mentally
¥ Digestion: digestion is considered non-essential, so it slows leading to constipation/bloating

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Relative Energy Deficiency Syndrome:
In sport, low availability of energy relative to what your body needs to perform at the levels youÕre
demanding and still function fully is called Relative Energy Deficiency Syndrome (RED-S).
RED-S can be intentional or unintentional, but either way, being consistently short on energy has
the same impact on our bodies. The possible areas affected by RED-S are shown below:
Immunological
Gastro- Menstrual
intestinal function
Cardio- Triad
Bone health
vascular
Relative
Energy Deficiency
Syndrome
Psychological Endocrine
Growth &
Metabolic
development
Hematological
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In unintentional RED-S, people arenÕt aware of their energy (usually carb!) needs or overestimate
their intake, which can happen when we factor in total activity levels eg. an active job.
Intentional RED-S is more complex and typically comes from being highly ambitious, self-critical
or anxiety. ThereÕs often a strong feeling of nothing ever being enough - weight not being low
enough, training not being hard enough etc. A common pattern is for people to follow whatever is
trending in nutrition such as low carb / high fat, Òclean eatingÓ and avoiding sugar or gluten4
One deceiving component of RED-S is that restricting food intake while increasing exercise to
lose fat or improve health often brings those results in the short-term. Performance can improve
and fat can be lost in those first few months, creating a belief in the approach.
When things then start to slow down and donÕt work later on, it becomes a matter of thinking
youÕre not working hard enough or being strict enough. Trying to come away from intentional
RED-S often leads to anxiety, especially as stopping training for a while is highly recommended.
A typical cycle of thinking for someone with intentional RED-S:
I donÕt feel like IÕm doing my best
I want to join in but how can they Everyone else is happy and
eat that stuff? Do they not realise enjoying life
theyÕll feel good if they eat clean? Why canÕt I be as perfect as them?
I donÕt understand how my

If I cut out xxx, IÕll be healthier,
friends go out and eat pizza - do
have more energy and more fun!
they not know itÕs bad for them?
Nothing has changed - IÕm not

being strict enough!
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In both intentional and unintentional RED-S, seeking out advice on the appropriate levels of
complex carbs, recovery options, foods for bone health; essential fats for hormone recovery and
micros for metabolism regulation are so important & I
If youÕre under-weight, weight restoration is usually crucial to help restore the full set of biological
processes in our bodies. Support from a specialist Dietitian or clinical psychologist can make all
the difference in changing beliefs around food, body composition and performance.
Restoring your body back to health takes time, especially with elements like regaining a period,
and how long varies for everyone. For some women, returning to a healthier weight will do the
trick whereas others need to think about dietary composition, nutrition timing around training etc
If youÕve had issues with bone health, menstruation will need to return before any of the damage
can be reversed - studies have shown that bone health recovers significantly only when vitamin D
is combined with healthy oestrogen levels.
If you have any concerns after reading this section, we really recommend you seek advice as
soon as possible : A general medical doctor is a great place to start, and you can ask for a
blood test looking at certain biomarkers. A great set to consider are:
TSH, free T3, LH, FSH, testosterone / oestrogen, ALT and corrected calcium
You have all our love and support - Renee and I both know you can do it J
P.s. LetÕs quickly talk about menstrual cycles
If you have a natural and regular menstrual cycle, remember that hormone changes through the
month impact energy and (in particular carb) requirements. Craving more carbs (often chocolate
% ) before your period is because our bodies need more carbs for energy per minute.
So donÕt beat yourself up! Try including a small snack of complex carbs and fat or protein, like
oatcakes with peanut butter or banana, or a glass of milk with a couple of squares of chocolate
to help maintain blood sugar levels and prevent a crash A
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Approved by Renee
Renee McGregor BSc (hons) PGDIP (DIET) PGCERT(sportsnutr) RD SENr
Renee is a leading Performance and Eating Disorder

Specialist Dietitian with over 15 yearsÕ experience in nutrition.
SheÕs delivered nutrition support to top athletes over the last

two Olympic and Paralympic cycles and other major
international competitions! At the moment, sheÕs working
with the Scottish Gymnastics team during the commonwealth
games!
From an eating disorder perspective, Renee is a member of the International Task Force
for Orthorexia working to make orthorexia a recognisable mental health condition within
the Diagnostic and Statistical Manual for Mental Disorders. She is also the Nutrition Lead
for Anorexia and Bulimia Care, one of the UKÕs leading eating disorder charities which
offers training, online learning and a helpline for those affected by an eating disorder.
Renee is also the best-selling author of Training Food, Fast Fuel and Orthorexia: When
Healthy Eating Goes Bad, as well as a writer for many national publications and
contributor for national press including BBC Newsnight.
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References
Feel free to check out any of these articles if youÕre interested in some extra reading K
1. Bea JW, Cussler EC, Going SB, Blew RM, Metcalfe LL, Lohman TG. Resistance Training Predicts Six-
Year Body Composition Change in Postmenopausal Women. Medicine and science in sports and exercise.
2010;42(7):1286-1295. doi:10.1249/MSS.0b013e3181ca8115.
2. Benton D, Young HA. Reducing Calorie Intake May Not Help You Lose Body Weight. Perspect Psychol
Sci. 2017 Sep;12(5):703-714. doi: 10.1177/1745691617690878. Epub 2017 Jun 28. PubMed PMID:
28657838; PubMed Central PMCID: PMC5639963
3. Boutcher SH. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011;2011:868305.
doi:10.1155/2011/868305.
4. Byrne HK, Wilmore JH. The effects of a 20-week exercise training program on resting metabolic rate in
previously sedentary, moderately obese women. Int J Sport Nutr Exerc Metab. 2001;11:15–31.
5. Campbell WW, Crim MC, Young VR, Evans WJ. Increased energy requirements and changes in body
composition with resistance training in older adults. Am J Clin Nutr. 1994;60:167–175.
6. Galgani J, Ravussin E. Energy metabolism, fuel selection and body weight regulation. Int J Obes (Lond).
2008 Dec;32 Suppl 7:S109-19. doi: 10.1038/ijo.2008.246. Review. PubMed PMID: 19136979; PubMed
Central PMCID: PMC2897177.
7. Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric
restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014
Apr;24(2):127-38. doi: 10.1123/ijsnem.2013-0054. Epub 2013 Oct 2. Review. PubMed PMID: 24092765
8. Hoffman JR, Falvo MJ. Protein – Which is Best? Journal of Sports Science & Medicine. 2004;3(3):118-130.
9. Holesh JE, Bhimji SS. Dietary, Carbohydrates. [Updated 2017 Oct 5]. In: StatPearls [Internet]. Treasure
Island (FL): StatPearls Publishing; 2018 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/
NBK459280/
10. http://www.who.int/nutrition/topics/micronutrients/en/
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References
11.https://www.t-nation.com/training/fix-your-metabolism-with-weight-training
12. Huntriss R, Campbell M, Bedwell C. The interpretation and effect of a low-carbohydrate diet in the
management of type 2 diabetes: a systematic review and meta-analysis of randomised controlled trials. Eur
J Clin Nutr. 2018 Mar;72(3):311-325. doi: 10.1038/s41430-017-0019-4. Epub 2017 Dec 21. Review.
PubMed PMID: 29269890
13. Kinabo JL, Durnin JV. Thermic effect of food in man: effect of meal composition, and energy content. Br J
Nutr. 1990 Jul;64(1):37-44. PubMed PMID: 2400767.
14. Kirk EP, Donnelly JE, Smith BK, et al. Minimal resistance training improves daily energy expenditure and
fat oxidation. Medicine and science in sports and exercise. 2009;41(5):1122-1129. doi:10.1249/MSS.
0b013e318193c64e.
15. Levine JA, Vander Weg MW, Hill JO, Klesges RC. Non-exercise activity thermogenesis: the crouching
tiger hidden dragon of societal weight gain. Arterioscler Thromb Vasc Biol. 2006 Apr;26(4):729-36. Epub
2006 Jan 26. Review. PubMed PMID: 16439708
16. Lowery LM. Dietary Fat and Sports Nutrition: A Primer. Journal of Sports Science & Medicine.
2004;3(3):106-117.
17. McGregor R. Orthorexia: When Healthy Eating Goes Bad. UK: Nourishbooks; 2017
18. McGregor R. Training Food: Get the Fuel You Need to Achieve Your Goals Before During And After
Exercise. UK: Nourishbooks; 2015
19. McPherron AC, Guo T, Bond ND, Gavrilova O. Increasing muscle mass to improve metabolism.
Adipocyte. 2013;2(2):92-98. doi:10.4161/adip.22500.
20. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports
Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. Review. PubMed PMID: 22150425.
21. Phillips SM, Winett RA. Uncomplicated Resistance Training and Health-Related Outcomes: Evidence for
a Public Health Mandate. Current sports medicine reports. 2010;9(4):208-213.
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References
22.Pratley R, Nicklas B, Rubin M, et al. Strength training increases resting metabolic rate and norepinephrine
levels in healthy 50- to 65-yr-old men. J Appl Physiol. 1994;76:133–137.
23.Ryan AS, Pratley RE, Elahi D, Goldberg AP. Resistive training increases fat-free mass and maintains RMR
despite weight loss in postmenopausal women. J Appl Physiol. 1995;79:818–823
24.Skerrett PJ, Willett WC. Essentials of Healthy Eating: A Guide. Journal of midwifery & women’s health.
2010;55(6):492-501.
25.Slavin J, Carlson J. Carbohydrates. Advances in Nutrition. 2014;5(6):760-761. doi:10.3945/an.114.006163.
26.Snorgaard O, Poulsen GM, Andersen HK, Astrup A. Systematic review and meta-analysis of dietary
carbohydrate restriction in patients with type 2 diabetes. BMJ Open Diabetes Res Care. 2017 Feb
23;5(1):e000354. doi: 10.1136/bmjdrc-2016-000354. eCollection 2017. PubMed PMID: 28316796;
PubMed Central PMCID: PMC5337734
27.Teixeira PJ, Going SB, Houtkooper LB, Metcalfe LL, Blew RM, Flint-Wagner HG, Cussler EC, Sardinha
LB, Lohman TG. Resistance training in postmenopausal women with and without hormone therapy. Med
Sci Sports Exerc. 2003 Apr;35(4):555-62. PubMed PMID: 12673136.
28.THOMAS MH, BURNS SP. Increasing Lean Mass and Strength: A Comparison of High Frequency
Strength Training to Lower Frequency Strength Training. International Journal of Exercise Science.
2016;9(2):159-167.
29.Tresierras MA, Balady GJ. Resistance training in the treatment of diabetes and obesity: mechanisms and
outcomes. J. Cardiopulm. Rehabil. Prev. 2009;29:67–75.
30.Treuth MS, Hunter GR, Kekes-Szabo T, Weinsier RL, Goran MI, Berland L. Reduction in intra-abdominal
adipose tissue after strength training in older women. J Appl Physiol. 1995;78: 1425–1431
31.Treuth MS, Ryan AS, Pratley RE, et al. Effects of strength training on total and regional body composition
in older men. J Appl Physiol. 1994;77:614–620.
32.Weinsier RL, Schutz Y, Bracco D. Re-examination of the relationship of resting metabolic rate to fat-free
mass and to the metabolically active components of fat-free mass in humans. Am J Clin Nutr.
1992;55:790–794.
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Training
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How to use the training guide

Firstly, this guide is intended to be used in a way that fits your schedule. IÕve minimised any
complexities and want to focus on four challenging workouts per week, with a couple of
lighter days to help you recover well, keep moving a little and get ready for the next big
session -
Progressions:
There arenÕt a huge amount of moves that require progressions in this programme, but for
those that do (like pull-ups and dips), there are exercises included in the video to help you get
to the final move if you canÕt perform it just yet # Just let the video play in the app to find
a progression at a level that gives you a good challenge. If youÕre using the progressions, the
best way to advance is to work on the hardest one you can do but also to test out the next
one. There are lots of other progressions you could definitely try out if you prefer, but these
are what I used myself and what I show anyone who asks (:
Picking your weight:

For any resistance based move which uses 8 or more reps, I recommend using a weight
which would really push you and put you around 1-2 reps from failure at the end of the set.
You basically want to be at around 90% of your limit at the end of your sets, so feeling a
real burn with maybe a couple of final attempts left in the tank. I typically recommend
45-60s rest before these sets.
If the moves have fewer than 8 reps, shoot for a weight that would put you at failure (so you
canÕt do any more) at the end of the set > I typically recommend 90-120s rest before
these sets.
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How to use the guide

Warming up:
People have different preferences for warming up, which I think is really great. I completely
recommend going for whatever makes you feel warm, loose and ready to go! For me
personally, I like to do some dynamic stretching (stretching and moving to prepare the
muscles IÕll be using in the workout) for 10 minutes before working out. But youÕll also catch
me skipping, jogging, or anything that gets me moving a little $
In case you donÔt have any of the equipment:

Gyms really vary in the equipment they have, IÕve done my best to make sure that all the
moves in this guide suit any kind of gym. But if thereÕs something that you donÕt have access
to, just go ahead and swap it with a version thatÕs similar, copying the same set Ð rep
breakdown as in the guide e.g. if your gym doesnÕt have a barbell for barbell rows, you can
try on a smith machine, or use dumbbell rows.
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If you’re a beginner
I can really clearly remember being a beginner to the gym as if it were couple of weeks ago!
If thatÕs you, go through the first week of the guide testing out all the moves. Being new to a
gym can feel like a really daunting experience, so just familiarise yourself with all the
equipment, understand the moves and take the time to read up on or talk to a gym instructor
about the form of any exercises youÕre not sure about. Focusing on technique throughout
your training, especially at the start, will help avoid injuries and will develop your strength,
coordination and functionality way more efficiently. And honestly, from experience, relearning
a move down the line is so much harder than learning it right in the first place!
Also, spend the first week writing down all the weights you are using for the different moves
so that you can easily find your weights when you go back - the AFLETE app makes it easy
for you to do this 2 . Honestly, I didnÕt do this when I first started and I used to spend a
good 30mins each workout just thinking about what weight I should be on, so IÕve already
made that mistake for you!
Once youÕre comfortable with the exercises and the technique by practising them at either
bodyweight or extremely light weight, feel free to actually kick off the programme again
(repeating week one), but this time actually using the weight that works for you.
Each time you get to a new move you havenÕt seen before, again just spend that first time
getting used to the technique before doing it for sets and reps.
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If you’re a beginner
Squatting & deadlifts:
These are extremely great compound exercises that practically use all the muscles in your
body. They are really key foundational move for so many reasons, and doing them well
definitely takes time! I spent my first three or four weeks of squatting literally just working on
my flexibility in the gym and before bed, getting really comfortable sitting in a deep frog squat
for a few seconds. Only on my fourth or so week did I actually start adding a small amount
of weight. Mobility is important for allowing your body to move the right way, and itÕll take a
little time to develop.
ThatÕs pretty true of training in general. ThereÕs a little bit of foundational work that goes in
to understanding the movement of each exercise to get tension through the right angles, but
taking a few easy weeks up front is honestly so worth it!
Building your confidence at the gym:

If you feel uncomfortable at all being in a gym, just remember that youÕre there to do such an
amazing thing for yourself and that every single person Ð from Usain Bolt to Serena Williams
Ð was a complete beginner at one point and made so many mistakes along the way! I still
make them all the time and itÕs not rare to have a gym full of people see me slap the
resistance bands back into my own face by accident, but that just means IÕm trying! As long
as youÕre being careful to keep yourself safe, thereÕs honestly absolutely nothing at all to
worry about! !
ItÕs amazing that youÕve started and IÕm so excited for everything ahead of you!
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Injuries
If you suspect you have any kind of injury, I always recommend seeing a qualified
practitioner before anything else. Even if itÕs a small niggle, donÕt worry about taking some
time to recover and continue with this programme when your body is ready so that you can
keep the sessions intense as intended B
IÕve pushed myself through workouts with small injuries out of fear that IÕll lose my progress,
and the setback of having a worse injury has always been bigger than if IÕd slowed down for
a moment to let my body recover.
If youÕd like to stay active through your injury, try using machines for a while to keep your
muscles engaged while protecting yourself from further injury. Active recovery can also be
really helpful for the injury as light stretching and very light exercise can increase blood flow
to the area which can improve the rate of recovery. Again, if you want to give this a go, IÕd
recommend clearing this with your doctor first.
If you have any issues with the impact of some of the plyometric exercises (e.g. jumping
squats, box jumps), a really great way to mimic this style of training is to perform similar, no-
impact exercises but using speed variations to replicate the explosiveness. For example, to get
a very similar outcome to a box jump, you can try squatting with a light weight, but
performing the negative of the motion very slowly (2-5 seconds), and then exploding up and
performing the concentric (lifting) part of the exercise as quickly as you can.
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Rest days
Rest days are just as important to overall progress as regular training days. I really
recommend being strict on having one rest day a week at least, and eating the same as usual
on these days so your body can actually do what itÕs supposed to Ð recover. The idea is that
this day can make the other five or six way, way better if you really take advantage of it Ð
better than 7 average or good sessions. I personally do very little physically on my rest days,
and try to focus on enjoying the other things that make me happy like spending more time
with family and friends because the complete mental break really helps too (:
IÕve built in a day of active recovery (Day 4) but if you prefer to take it off as a rest day
then please do! I personally take 2 days rest a week because that works around my schedule
and if I tried to do more, I think IÕd struggle to juggle everything going on!
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Once you’ve finished

The first thing IÕd say is it may be helpful to avoid being in a net energy deficit (eating less
than your body needs for maintenance) for too long. 10 weeks is already a sustained period
of deficit, but if you want to continue for a little longer just stay mindful of the signs of being
overtired, depressed, constantly low energy etc.
Another option is to move onto the long-term approach to fat-loss discussed earlier. You
could even include Days 2, 3 & 5 in this programme as part of your new programme #
Build your own workout plan:

If youÕre not interested in the long term fat loss approach that I talk about here, but youÕd
still just like to stay active then you could consider my other guide Move. to improve
functionality, strength and athleticism or create your own programme. Below is my approach
to building one that gives you whatever results you are after:
1. Define the goals youÕre working towards: whether itÕs strength, explosiveness,
muscle building, calisthenics, fat loss or whatever youÕd like - even if itÕs a mix
2. Identify which workout styles work best for the goals youÕve set: most workout
styles will be useful for making progress across a number of goals, but will generally be
best for a particular target
¥ e.g.1: hypertrophy training for muscle building to shape your body and increasing
your metabolism to make you leaner in a sustainable way
¥ e.g.2: plyometric for improving speed and explosiveness and reducing fat on a
relatively efficient but more short-term basis
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3. Design your workout split: firstly, split your muscle groups or training style across
days to best serve your goal. After a rest day, I like to put my most intense and
important session for whatever my goal is. Another tip is to try to leave 48 hours
between muscle building sessions, so you can help recovery and be primed for those
workouts.
In terms of overall volume, from experience and from working with successful athletes,
4 intense sessions is the maximum to shoot for. Trying to go beyond this runs a high
risk of lowering the intensity of all sessions - 3/4 high quality sessions (with another
couple of lighter ones if you like) beats 7 average ones!
Making the workout split sustainable by building it around your lifestyle was a big
lesson for me. I realised that the physical goals I was chasing will take time to achieve,
and I can only keep going for long enough if I make my workout splits fit in with else.
For example, if you have two particularly busy days where you just canÕt workout, donÕt
worry about it. Feel free to take the two full days as rest and bear that in mind with the
other five days, rather than trying to force fit a programme into your life.
4. Creating your individual workout: this will take trial and error, and will also be
massively influenced by what your goals are, but there are a few key tips I really believe
in which have helped me across all the workout styles IÕve tried:
¥ Within a workout, start with the exercise that is the most important to driving
towards your goal. Generally, this will be the most difficult move, and is usually
compound, but it may not be. After, try to keep key moves quite early into the
workout as a general rule of thumb.
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¥ Swap between muscles / muscle groups every 1 Ð 2 exercises to avoid burnout,
unless youÕre training in a style where that is the goal like hypertrophy. YouÕll see in
this guide, on upper body days, I try to move from Ôpull movementsÕ to Ôpush
movementsÕ a couple of times through the workouts generally (some days, not doing
this is intentional for other reasons).
¥ Including 1 Ð 2 exercises each workout which are slightly less intense, maybe because
they use smaller muscle groups or because they are more skill based, can be really
helpful for getting the most out of your intense exercises. You can mix these in,
maybe ahead of a difficult plyometric or compound move, to give you 3 Ð 5 minutes
to recuperate and moderate your heart rate before you really push yourself again.
¥ Generally, in terms of the overall structure of the workouts, I personally think that
40 Ð 75 minutes is the window for training duration for the styles of training
incorporated here. That will definitely be person dependent, so this is just from my
experience. The rest periods I mention above in ÔHow to Use this GuideÕ are those
that IÕd recommend generally, but again feel free to adapt to whatever makes you feel
ready to go while really challenging you.
¥ Lastly, mixing up the number of exercises across your workouts can also be a helpful
tool. Some days, IÕll spend almost the entire session really focussing on squats or
other foundational moves. Other days, IÕll pack in a massive number of different
exercises and just keep working through them all.
42
lOMoARcPSD|29795630

5. Set yourself up to enjoy your training: this isnÕt really the same type of tactic as
the other four, but it might be the most important one on the list. IÕve trained for a
whole number of reasons over the last few years, and I really have learnt that nothing
is more important than finding and listening to what youÕre in love with doing.
I honestly believe itÕs the absolute key to feeling happy and healthy overall, which is
the best goal I could ever try to workout for. And the funny thing about just listening
to what I wanted to do, even if it meant weird workouts with five different training
styles included, was that it made my performance probably the best itÕs ever been.
Exercising with love and because youÕre excited to shape or teach yourself really will
make all the difference.
43
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And thatÕs it!! Thanks again for buying this guide, I really hope you find this
training guide helpful and feel free to tag me in your training photos! IÕd love to
see your progress over time!!
natacha.oceane
Natacha OcŽane
44
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Cut by Natacha Oceane

Week 1 Day 1
Workout Exercises Time Sets Reps Notes Weight
Warm Up 5min
Jump Squats - 3 10
Mountain Climber
30s 3 -
Taps
Forward Bounds with

- 3 12
Plate/Resistant Band
Agility Bounds - 3 16
Jumping Leg Press - 4 10

PLYOMETRICS
Side Jump Squats - 2 8 Per Side
Box Drill 20s 3 -
Plank Jacks - 3 15
Plyo Push Ups - 4 10
Half Kneeling Side

- 2 8 Per Side
Taps
Wall Push Aways - 3 12
Cool Down 5min
1
lOMoARcPSD|29795630

Week 1 Day 2
Warm Up 5min
Pull Ups - 3 8
Rack Pulls - 4 6
Walking Planks 10m 3 - Metres

UPPER BODY
Bench Press - 3 8
Trx Rows - 3 12
Iguana Press Ups - 3 8
Cable Flyes - 4 8
Shoulder Press - 3 6
Lateral Raises - 3 12
Kick Sits 30s 3 -
Resistance Band
30s 3 -
Plank Jacks
HIIT
Jumping Scissor
30s 3 -
Lunges
Banded Samurai
30s 3 -
Pulls
Cool Down 5min
2
lOMoARcPSD|29795630

Week 1 Day 3
Warm Up 5min
Front Squats - 5 8
Trx/Ball Hamstring
- 3 12,10,8
Curls
Box Jumps - 3 10
Hip Thrusts - 4 10
LOWER BODY
Side Steps with

- 2 12 Per Side
Resistance Bands
Short Stride Walking

- 3 16
Lunges
Step Up & Knee

- 3 6 Per Side
Drives
Straigh Leg Deadlifts

- 3 8,10,12
with Extension
Straigh Legged Calf

- 3 10
Jumps
Cool Down 5min
3
lOMoARcPSD|29795630

Week 1 Day 4
Stretch 30m
RECOVERY
ACTIVE
LISS 30m
Week 1 Day 5
Warm Up 5min
Deadlifts - 3 8
Straigth Arm Lat Pull

- 4 8
Down
Single Leg
- 3 8 Per Side
Leg Press
Squat to Press - 4 10
Barbell Rows - 3 10
FULL BODY
Jumping Bulgarian
- 3 6 Per Side
Split Squats
Incline Press - 3 8
Kneel to Squat - 3 10
Supinating Bicep
- 4 16
Curls
Rope Tricep
- 4 8 Per Side
Extensions
Alternating
- 3 14
Renegade Row
Cool Down 5min
4
lOMoARcPSD|29795630

Week 1 Day 6
Warm Up 5min
Floor to Ceiling
30s 4 -
Jumps
Dunamic Knee Raises 30s 4 -
Corkscrew 30s 4 -
HIIT
Banded Sumarai
30s 4 -
Pulls
Squat Thrusts 30s 4 -
Cool Down 5min
5
lOMoARcPSD|29795630
4 1 2 3
8 5 6 7
12 9 10 11
16 13 14 15
20 17 18 19
24 21 22 23
28 25 26 27
32 29 30 31
36 33 34 35
40 37 38 39
44 41 42 43
48 45 46 47
52 49 50 51
6
lOMoARcPSD|29795630
Cut by Natacha Oceane Schedule

Wk Day Workout Wk Day Workout
1 Mon Plyo 6 Mon Plyo
1 Tue Upper Body & HiiT 6 Tue Upper Body & HiiT
1 Wed Lower Body 6 Wed Lower Body
1 Thu Active Recovery 6 Thu Active Recovery
1 Fri Full Body 6 Fri Full Body
1 Sat HiiT 6 Sat HiiT
1 Sun Rest 6 Sun Rest
7
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Week 2 Day 1
Warm Up 5min
Jumping Alternating
- 3 16
Lunges
Reverse Lunge with

- 3 10 Per Side
Knee Up
Lateral Step Overs - 3 16
Lying Resistance
- 3 12
Band Extensions
PLYOMETRICS
Straight Legged Calf

- 3 12
Jumps
Side Agility Bounds - 2 10 Per Side
Overhead Elbow
- 3 12
Extension Wall Slams
Box Jump Downs - 4 10
Mountain Climber
- 3 14
Lunge
Cool Down 5min
8
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Week 2 Day 2
Warm Up 5min
Reverse Grip Bent

- 4 10
Over Rows
Chin Ups - 3 8
Bench Dips - 3 8
UPPER BODY
Plank Wall Walks 5m 3 - Metres
Chest Press - 3 12
Wide Arm Press Ups - 3 8
Upright Rows - 4 8
Front Delt Raises - 3 12,10,8
Rear Delt Raises - 3 12
Deadmill Sprints 30s 6 -
Treadmill Sprints 30s 6 -

HIIT
Cycle Sprints 30s 6 -
Cool Down 5min
9
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Week 2 Day 3
Warm Up 5min
Alternating Reverse
- 4 16
Lunges
Barbell Glute Bridges - 3 12
Box Step Ups - 3 10
Reverse Hip Thrusts - 4 10

LOWER BODY
Single Leg
- 3 8 Per Side
Hamstring Curl
Wide Stance Leg

- 3 12 SS1
Press
Narrows Stance Leg

- 3 12 SS2
Press
Hip Abduction - 3 8,10,12
Seated Calf Raise

- 3 10
with Plates
Cool Down 5min
10
lOMoARcPSD|29795630

Week 2 Day 4
Stretch 30m
RECOV
ACTIVE
ERY
LISS 30m
Week 2 Day 5
Warm Up 5min
Squats - 3 8
Curtsey Lunges - 4 16
Close Grip Lat Pull

- 3 8 Per Side
Down
T-Bar Row - 4 10
Overhead Lunges - 3 10 Per Side

FULL BODY
Romanian Deadlifts - 3 6
Bench Press - 3 8
Kneeling Squat - 3 10
Seated Supinating
- 4 8 SS1
Bicep Curls
Bent Over Curls - 4 8 SS2
Skull Crushers - 3 8
Cool Down 5min
11
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Week 2 Day 6
Warm Up 5min
High Knees 30s 4 -
Burpees 30s 4 -
Kick Sits 30s 4 -

HIIT
Forward Bounds &

30s 4 -
Run Back
Jumping Scissor
30s 4 -
Lunges
Cool Down 5min
12
lOMoARcPSD|29795630

Week 3 Day 1
Warm Up 5min
Step Up & Knee Drive - 3 8 Per Side
Forward Bounds - 3 14

PLYOMETRICS
Single Leg Alt

- 4 16
Jumping Leg Press
Narrow to Spider
- 3 12
Planks
Lying Resistance
- 3 10
Band Extensions
Judo Roll with Jump - 3 10
Jumping Pulsing
- 2 10 Per Side
Lunges
Seated Throw Bals - 3 8
Cool Down 5min
13
lOMoARcPSD|29795630

Week 3 Day 2
Warm Up 5min
One Arm Dumbbell
- 3 12 Per Side
Row
Shoulder Presss - 3 8
Trx Rows - 4 10
Bench Press - 3 8
UPPER BODY
Cable Flyes - 3 12
Upright Rows - 4 8
Wide Arm Lat Pull
- 3 8
Down
Hyperextensions - 3 12
Supinating Bicep
- 4 16 SS1
Curls
Bent Over Curls with
- 4 8 SS2
Plate
Backward Banded
20s 4 -
Squat Jumps
Resistance Band
20s 4 -
Sprints
Rocket Jumps 20s 4 -
Backward Banded
20s 4 -
Squat Jumps
10 Degree Rotation
HIIT
20s 4 -
Jump Squats
Medicine Ball Slams 20s 4 -
Jumping Scissor
20s 4 -
Lunges
Cool Down 5min
14
lOMoARcPSD|29795630
Week 3 Day 3
Warm Up 5min
Squats - 4 8
Wide Stance Leg

- 3 12
Press
Single Leg Trx/Ball

- 3 10 Per Side
Hamstring Curls
Barbell Glute Bridge - 4 10
Side Steps with

- 3 8 Per Side
Resistance Bands
LOWER BODY
Mountain Climber
- 3 12
Lunge
Hip Abduction - 3 12
Front Bar Reverse

- 3 8,10,12
Lunges
Duck Walks - 3 14
Calf Raises - 3 15
Cool Down 5min
15
lOMoARcPSD|29795630
Week 3 Day 4
Stretch 30m
RECOVERY
ACTIVE
LISS 30m
Week 3 Day 5
Warm Up 5min
Jumping Squats - 4 8
Overhead Plate
- 4 14
Jumping Alt. Lunges
Single Leg Deadlift - 3 8 Per Side

FULL BODY
Good Mornings - 4 10
Kettlebell Swings - 3 10
Pike Press Ups - 3 8
Pull Ups - 3 10
Corkscrew - 4 14
Cool Down 5min
16
lOMoARcPSD|29795630

Week 3 Day 6
Warm Up 5min
Bench Toe Taps 30s 4 -
Lateral Step Overs 30s 4 -
Bench Jump Overs 30s 4 -

HIIT
Explosive Side Box

30s 4 -
Step Jump
Box Jumps 30s 4 -
Cool Down 5min
17
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Week 4 Day 1
Warm Up 5min
Banded Samurai
- 3 16
Pulls
Lying Chest Passes

- 3 10
with Medicine Ball
Single Leg Box

- 3 8 Per Side
Jumps
Mountain Climbers
- 4 16
Resistance Band
PLYOMETRICS
Shoulder Tap Planks - 3 16
Forward Burpess - 3 10
Explosive Side Box

- 3 10
Step Jump
Pistol Squat Roll with

- 4 8 Per Side
Jump
Alternating Pistol
- 3 16
Squat Jump
Half Kneeling Side

- 3 8 Per Side
Taps
Cool Down 5min
18
lOMoARcPSD|29795630

Week 4 Day 2
Warm Up 5min
Rack Pulls - 4 6
One Arm Dumbbell

- 3 8 Per Side
Row

UPPER BODY
Incline Press - 3 10
Bench Dips - 3 16
Rope Tricep
- 3 12 Per Side
Extensions
Jumping Jacks 30s 3 -
Raised Opposite Toe

30s 3 -
taps
Kettlebell Swings 30s 3 -

HIIT
Fast Feet 30s 3 -
Rocket Jumps 30s 3 -
Side to Side Jumps 30s 3 -
19
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Week 4 Day 3
Warm Up 5min
Front Squats - 3 10
Pulsing Lunges - 3 12 Per Side
Hip Thrusts - 4 8
Curtsey Lunges - 3 10
LOWER BODY
Single Leg Leg Press - 3 10
Good mornings - 3 12
Side Steps with

- 3 12 Per Side
Resistance Band
Kneeling Jump
- 3 8
Squats
Narrow Stance Leg

- 3 10
Press
Agility Bounsd - 3 16
Cool Down 5min
20
lOMoARcPSD|29795630

Week 4 Day 4
Stretch 30m
RECOVERY
ACTIVE
LISS 30m
Week 4 Day 5
Warm Up 5min
Jumping Alternate
- 4 16
Lunges
Floor to Ceiling
- 3 8
Jumps
Open Leg Walking
- 4 14
Lunges
TRX/Ball Hamstring
- 3 8
Curls
Duck Walks - 4 12
FULL BODY
Chest Press - 3 10
Mountain Climber
- 3 12
Lunges
Neutral Grip
- 3 8
Pull Ups
Wall Walks 15s 3 -
Barbell Rows - 4 8
Alternating
- 4 16
Renegade Row
Cool Down 5min
21
lOMoARcPSD|29795630

Week 4 Day 6
Warm Up 5min
Half Turkish Get Ups 20s 4 -
Resistance Band
20s 4 -
Sprints
Jumping Jacks with

20s 4 -
Band
HIIT
Floor to Ceiling
20s 4 -
Jumps
Elbow to Hand Plank

20s 4 -
Ups
Raised Opposite Toe

20s 4 -
Taps
Toss Up 20s 4 -
Cool Down 5min
22
lOMoARcPSD|29795630

Week 5 Day 1
Warm Up 5min
Judo Roll with Jump - 3 8 Per Side
Box Drills 30s 3 -
Kneeling Jump
- 3 10
Squats

- 3 12
Jumps

PLYOMETRICS
Forward Bounds &

- 3 8
Run Back
Half Kneeling Side

- 2 8 Per Side
Taps
Plyo Push Ups - 3 6
Banded Samurai
- 3 14
Pulls
Step Up and Knee

- 2 12 Per Side
Drive
Resistance Band
- 3 8
Bounds
Cool Down 5min
23
lOMoARcPSD|29795630

Week 5 Day 2
Warm Up 5min
Neutral Grip
- 3 8
Pull Ups
Inverted Row on Bar - 3 12
Wide Arm Press Ups - 3 12

UPPER BODY
Bench Dips - 3 10
Rope Tricep
- 3 10
Exentensions
Ropoe Neutral Bicep

- 3 12
Curls
Dips - 3 8
Cable Flyes - 3 10
Raised Opposite Toe

30s 4 -
Taps
Floor to Ceiling
30s 4 -
Jumps
30s 4 -
Tuck Jumps
HIIT
30s 4 -
Box Drill
30s 4 -
Bench Toe Taps
Cool Down 5min
24
lOMoARcPSD|29795630

Week 5 Day 3
Warm Up 5min
Front Bar Reverse

- 3 8 Per Side
Lunges
Leg Press - 4 10
Hamstring Curl - 3 8
Leg Extenstion - 3 10
LOWER BODY
Hip Thrusts - 3 12
Side Step with

- 3 10 Per Side
Resistance Band

- 3 12
Jumps
Cool Down 5min
25
lOMoARcPSD|29795630

Week 5 Day 4
RECOVERY
Stretch 30m
ACTIVE
LISS 30m
Week 5 Day 5
Warm Up 5min
Overhead Lunges - 4 16
Step Up and Knee

- 3 8 Per Side
Drive
Deadlifts - 4 8
Front Delt Raises - 4 12

FULL BODY
Toss Up - 3 12
Single Leg TRX/Ball

- 3 8 Per Side
Hamstring Curls
Wide Stance Leg
- 3 15
Press
Bulgarian Split
- 4 8 Per Side
Squat
Reverse Grip Bent
- 4 8
Over Rows
Cool Down 5min
26
lOMoARcPSD|29795630

Week 5 Day 6
Warm Up 5min
Corkscrew 30s 4 -
Forward Burpess 30s 4 -
Backwards Banded
30s 4 -
HIIT
Squat Jumps
Mountain Climber
30s 4 -
Taps
Cool Down 5min
27
lOMoARcPSD|29795630

Week 6 Day 1
Warm Up 5min
Box Jumps - 4 10
Resistance Band
- 3 14
Bounds

PLYOMETRICS
Judo Roll With Jump - 3 10 Per Side
Jumping Bulgarian
- 2 12 Per Side
Split Squats
Rocket Jumps - 3 12
Overhead Elbow
- 3 14
Narrow to Spider
- 3 12
Planks
Cool Down 5min
28
lOMoARcPSD|29795630

Week 6 Day 2
Warm Up 5min
Bench Press - 4 8
Wide Arm Lat

- 4 10
Pulldown
T-Bar Row - 3 12
UPPER BODY
Lying Chest Passes - 3 12,10,8
Elbow to Hand Plank

- 4 12
Ups
Bent Over Tricep

- 3 12,10,8
Pushdown
Sprints 30s 6 -
Bench Toe Taps 30s 6 -

HIIT
Rowing Sprints 30s 6 -
29
lOMoARcPSD|29795630

Week 6 Day 3
Warm Up 5min
Squats - 4 10
Pulsing Lunges - 4 8 Per Side
Step Up & Knee Drive - 3 10 Per Side

LOWER BODY
Wide Stance Leg

- 4 8
Press
Single Leg
- 3 12 Per Side
Hamstring Curl
Pulsing Squats - 3 12

- 3 12
Jumps
Open Leg Walking

- 3 14
Lunges
Cool Down 5min
30
lOMoARcPSD|29795630

Week 6 Day 4
RECOVERY
Stretch 30m
ACTIVE
LISS 30m
Week 6 Day 5
Warm Up 5min
Straight Leg
Deadlifts with - 4 8
Extension
- 4 18
Lunges
Straight Arm Lat
- 3 10
Pulldown
Chest Press - 4 8
Toss Up - 3 10
FULL BODY
Upright Row - 3 12
Duck Walks - 2 18
Reverse
- 3 10
Hyperextensions
Bench Dips - 4 12
Cool Down 5min
31
lOMoARcPSD|29795630

Week 6 Day 6
Warm Up 5min
Kneeling Jump
30s 5 -
Squats
Single Leg Alt.

30s 5 -
Jumping Leg Press
HIIT
Resistance Band
Plank Jacks
Mountain Climber
Lunges
Cool Down 5min
32
lOMoARcPSD|29795630

Week 7 Day 1
Warm Up 5min
Mountain Climber
- 3 10
Lunge
Burpees - 3 10
Forward Bounds with

Plate/Resistance - 3 12
Band
Single Leg Alt

- 4 14
Jumping Leg Press
PLYOMETRICS
Box Drill 20s 3 -

- 3 15
Jumps
Single Arm Throw

- 3 10 Per Side
Ups
Half Kneeling Side

- 3 8 Per Side
Taps
Cool Down 5min
33
lOMoARcPSD|29795630

Week 7 Day 2
Warm Up 5min
Pull Ups - 3 8
Barbell Rows - 4 6
UPPER BODY
Walking Reverse
10m 3 -
Plank Sliders
Dips - 3 8
Straight Arm Lat Pull

- 3 10
Down
Cable Flyes - 4 8
Supinating Bicep
- 3 12
Curls
Rope Neutral Bicep
- 3 16
Curls
Resistance Band
30s 3 -
Sprints
Backwards Banded
30s 3 -
Squat Jumps
Resistance Band
30s 3 -
Bounds
30s 3 -
HIIT
Jumps
Banded Samurai
30s 3 -
Pulls
180 Rotation Jump
30s 3 -
Squats
Cool Down 5min
34
lOMoARcPSD|29795630

Week 7 Day 3
Warm Up 5min
Front Squats - 5 8
Hamstring Curls - 3 12,10,8
Bulgarian Split
- 3 10 Per Side
Squat
Barbell
- 4 10
Glute Bridges
LOWER BODY
Side Steps with

- 3 8 Per Side
Resistance Band

- 3 16
Lunges
Wide Stance Leg

- 3 8,10,12
Press
Cool Down 5min
35
lOMoARcPSD|29795630

Week 7 Day 4
RECOVERY
Stretch 30m
ACTIVE
LISS 30m
Week 7 Day 5
Warm Up 5min
Deadlifts - 3 8
Straight Arm Lat Pull

- 4 8
Down
Explosive Side Box
- 3 10 Per Side
Step Jump
Reverse Grip Bent-

- 3 10
Over Rows
FULL BODY
Jumping Bulgarian
- 3 6 Per Side
Split Squats
Incline Press Up with
- 3 8
Narrow Grip
Rope Neutral Bicep

- 4 8
Curls
Unilateral Overhead
- 4 8 Per Side
Tricep Extension
Bent Over Tricep
- 3 12
Pushdowns
Cool Down 5min
36
lOMoARcPSD|29795630

Week 7 Day 6
Warm Up 5min
Raised Opposite Toe

20s 4 -
Taps
Floor to Ceiling
20s 4 -
Jumps
Bench Jump Overs 20s 4 -
Mountain Climber
20s 4 -
Taps
HIIT
Jumping Scissor
20s 4 -
Lunge
Kettle Bell Swings 20s 4 -
Abducting Fast Feet 20s 4 -
Cool Down 5min
37
lOMoARcPSD|29795630

Week 8 Day 1
Warm Up 5min
Judo Roll With Jump - 3 8 Per Side
Kneeling Jump
- 3 10
Squats
Alternating Pistol
- 3 16
Squat Jumps
SIngle Leg Deadlift

- 3 6
into Jump
PLYOMETRICS
Plank Jacks - 4 16

- 3 12
Jumps
Side Agility Bounds - 3 10 Per SIde
Overhead Passes - 3 12
Squat Thrusts - 4 10
Cool Down 5min
38
lOMoARcPSD|29795630

Week 8 Day 2
Warm Up 5min
Chest Press - 3 12
Cable Flyes - 3 8
Plank Wall Walks 5m 3 -

UPPER BODY
Chin Ups - 3 10
T-Bar Row - 4 10
Dips - 3 8
Unilateral Overhead
- 4 8 Per Side
Tricep Extension
Incline Press Up
- 3 12.,10,8
Narrow Grip
Tuck Jumps 30s 6 -
Rocket Jump 30s 6 -

HIIT
Pistol Squat Roll with

30s 6 -
Jump
39
lOMoARcPSD|29795630

Week 8 Day 3
Warm Up 5min
Barbell
- 3 12
Glute Bridges
Box Jumps - 3 12
Front Bar Reverse

- 4 8 Per Side
Lunges
Box Step Ups - 3 10 Per Side

LOWER BODY
Single Leg TRX/Ball

- 3 8 Per Side
Hamstring Curls
Pulsing Lunges - 3 12 SS1
Straight Leg
Deadlifts with - 3 12 SS2
Extensions
Hip Abduction - 3 8,10,12
Calf Raises on Leg

- 3 10
Presses
Cool Down 5min
40
lOMoARcPSD|29795630

Week 8 Day 4
Stretch 30m
RECOVERY
ACTIVE
LISS 30m
Week 8 Day 5
Warm Up 5min
Walking Lunges - 4 14
Straight Arm
- 3 8
Lat Pull Down
One arm Dumbbell
- 4 10 Per Side
Row
Overhead Lunges - 3 10 Per Side

FULL BODY
Deadlifts - 3 6
Press Ups - 3 8
Rope Neutral Bicep

- 4 8 SS1
Curls
Bent Over Curls
- 4 8 SS2
(Plate)
Incline Press Up
- 3 8
Narrow Grip
Cool Down 5min
41
lOMoARcPSD|29795630

Week 8 Day 6
Warm Up 5min
Side Jump Squats 30s 4 -
Half Turkish Get Up 30s 4 -
Abducting Fast Feet 30s 4 -

HIIT
Resistance Band
30s 4 -
Sprints
Backwards Banded
30s 4 -
Squat Jumps
Cool Down 5min
42
lOMoARcPSD|29795630

Week 9 Day 1
Warm Up 5min
Straight Legged
- 3 16
Calf Jumps
Reverse Lunge with

- 3 10 Per Side
Knee Up
Lying Resistance
- 3 16
Band Extensions
Box Drill 20s 3 -

PLYOMETRICS
Step Up and Knee

- 3 8 Per Side
Drive
Plank Jacks - 3 16
Box Jump Downs - 4 10
Plyo Push Ups - 3 8
Mountain Climber
- 3 14
Lunge
Cool Down 5min
43
lOMoARcPSD|29795630

Week 9 Day 2
Warm Up 5min
Bench Press - 4 8
Iguana Press Up - 3 12
Plank Wall Walks 5m 3 -

UPPER BODY
Bench Dips - 3 16
Walking Planks 10m 3 -
Chin Ups - 3 8
Rope Tricep
- 3 12
Extensions
Rear Delt Pulls - 3 12
Treadmill Sprints 30s 15 -

HIIT
Cool Down 5min
44
lOMoARcPSD|29795630

Week 9 Day 3
Warm Up 5min
Front Bar Reverse

- 3 8
Lunges
Single Leg Leg Press - 2 10
Duck Walks - 3 16
Leg Extensions - 3 10
LOWER BODY
Side Steps with

- 3 10 Per Side
Resistance Band
Straight Leg
Deadlifts with - 3 10
Extensions

- 3 12
Jumps
Cool Down 5min
45
lOMoARcPSD|29795630

Week 9 Day 4
RECOVERY
Stretch 30m
ACTIVE
LISS 30m
Week 9 Day 5
Warm Up 5min
Front Squats - 3 12
Wide Stance Leg

- 2 10 SS1
Press
Narrow Stance Leg
- 2 10 SS2
Press
Incline Press Up
- 3 12
Narrow Grip
FULL BODY
Dips - 3 8
Wide Arm Lat Pull

- 4 8
Downs
Barbell Rows - 3 10,8,6
Bent Over Curls

- 3 10
(Plate)
Bent Over Tricep
- 3 10
Pushdown
Cool Down 5min
46
lOMoARcPSD|29795630

Week 9 Day 6
Warm Up 5min
Corkscrew 20s 4 -
180 Rotation Jump

20s 4 -
Squats

HIIT
Mountain Climber
20s 4 -
Lunge
Resistance Band
20s 4 -
Sprints
Cool Down 5min
47
lOMoARcPSD|29795630

Week 10 Day 1
Warm Up 5min
Jumping Alternate
- 3 16
Lunges
Deadmill Sprints 15s 3 -
Jumping Bulgarian
- 3 8 Per Side
Split Squats
Planks Jacks - 3 12
Explosive Side Box

- 2 10
Step Jump
PLYOMETRICS

- 3 12
Jumps
Overhead Elbow
- 3 12
Box Jumps - 4 10
Walll Push Aways - 3 8
Alternating Pistol
- 3 14
Squat Jumps
Cool Down 5min
48
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Week 10 Day 2
Warm Up 5min
Pull Ups - 3 6
Rack Pulls - 3 6
Walking Reverse
10m 3 -
Plank Sliders
UPPER BODY
Bench Press - 3 8
Inverted Row on Bar - 3 12
Incline Press Up
- 3 8
Narrow Grip
Front Delt Raises - 4 8
Upright Row - 3 6
Rope Neutral Bicep

- 3 12
Curls
Resistance Band
30s 3 -
Sprints
Kicks Sits 30s 3 -

HIIT
Floor to Ceiling
30s 3 -
Jumps
49
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Week 10 Day 3
Warm Up 5min
Alternating Reverse
- 4 14
Lunges
TRX/Ball Hamstring
- 3 12,10,,8
Curls
Box Jumps - 3 10

LOWER BODY
Open Leg Walking

- 3 16
Lunges
Step Up & Knee

- 2 6 Per Side
Drives
Romanian Deadlifts - 3 8,10,12

- 3 10
Jumps
Cool Down 5min
50
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Week 10 Day 4
RECOVERY
Stretch 30m
ACTIVE
LISS 30m
Week 10 Day 5
Warm Up 5min
Wide Arm Lat Pull

- 4 8
Down
Single Leg Press - 3 8 Per SIde
Jumping Bulgarian
- 2 10 Per SIde
Split Squats
Barbell Rows - 3 10
FULL BODY
Upright Rows - 3 10
Supinating Bicep
- 3 10
Curls
Walking Planks 10m 3 - SS1
Walking Reverse
10m 3 - SS2
Plank Sliders
Raised Opposite Toe
- 3 14
Taps
Cool Down 5min
51
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Week 10 Day 6
Warm Up 5min
Half Kneeling Side

20s 4 -
Taps
Toss Up 20s 4 -
Forward Bounds &

20s 4 -
HIIT
Run Back
Lateral Step Overs 20s 4 -
Forward Bounds &

20s 4 -
Run Back
Cool Down 5min
52

Natacha Oceane Cut KK Fit Workout Guide

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Natacha Oceane Cut KK Fit Workout Guide

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Natacha Oceane CUT - KK Fit Workout guide

AP Environmental Science (Washington International School)

Studocu is not sponsored or endorsed by any college or university

Cut. Approved by Renee McGregor

Eating for fat loss

Eating for fat loss

Eating for fat loss

Carbohydrates Protein Fat

Eating for fat loss

Tips to help you along

Eating for fat loss

Eating for fat loss

¥ Going by how your clothes fit

Nutrition: These 10 weeks

Net energy = Energy Input - Total Daily Energy Expenditure

TDEE = BMR + PA + NEAT + TEF

Nutrition: These 10 weeks

Nutrition: These 10 weeks

3. Challenging, but very similar in intensity to my usual training -

4. Not as intense as my usual workouts ?

¥ If youÕre in group 4: remember itÕs so important to push yourself through each

Nutrition: These 10 weeks

Protein: 1.5 g / kg bodyweight Carbs: 5 g / kg bodyweight Fat: 1 g / kg bodyweight

Nutrition: These 10 weeks

So, hereÕs an example of what I might eat one day:

Carbs Protein Fat Calories

Prawn couscous salad: 125g prawns, 75g couscous (when

Snack 1 Grapes: 150g 24g 1g 0g 99

Snack 2 Protein banana cream bowl: 150g strained greek yoghurt, 1

Extra 1 tea, 1 coffee: with semi skimmed milk 3g 2g 1g 30

Totals 281g 113g 61g 2,100

A long term approach

So, looking back at the equation for metabolism:

TDEE = BMR + PA + NEAT + TEF

A long term approach

A long term approach

¥ D All you need to know about hypertrophy training

¥ E A great exercise database -

¥ F If you're looking to increase strength and muscle mass

A long term approach

Eating for long term fat loss

A long term approach

How do you know if this is you?

2) Do you feel anxiety over how food is prepared?

3) Do you avoid eating food bought or prepared by others?

4) Do you fear eating away from home?

10) Do you feel you need to exercise daily to justify eating?

13) Do you weigh yourself daily or even several times a day?

14) Do you feel constantly cold or struggle to concentrate?

15) Is your sleep quantity or quality poor?

Should I take part in the Cut. 10-week programme?

The consequences of under-eating

¥ Heart health: low oestrogen levels lead to increased cholesterol production

¥ Fatigue: increased risk of injury or illness

¥ Digestion: digestion is considered non-essential, so it slows leading to constipation/bloating

A typical cycle of thinking for someone with intentional RED-S:

I donÕt feel like IÕm doing my best

I donÕt understand how my

Nothing has changed - IÕm not

P.s. LetÕs quickly talk about menstrual cycles

Renee is a leading Performance and Eating Disorder

SheÕs delivered nutrition support to top athletes over the last