FAT LOSS

BLUEPRINT
THE EASIEST WAY TO SHED
THE FIRST 14LBS IN 2024
 CONTENTS
INTRODUCTION - WHO IS THE FAT LOSS BLUEPRINT FOR?
CHAPTER 1 - THE KEY FUNDAMENTALS OF FAT LOSS
CHAPTER 2 - UNDERSTANDING METABOLISM
CHAPTER 3 - CALCULATING YOUR CALORIES
CHAPTER 4 - CALORIES FOR FAT LOSS
CHAPTER 5 - PROTEIN INTAKE AND FAT LOSS
CHAPTER 6 - SLEEP AND STRESS
CHAPTER 7 - IMPLEMENTATION
CLIENT RESULTS

FAT LOSS BLUEPRINT 1

WHO IS THE FAT LOSS BLUEPRINT FOR?
AND WHY SHOULD YOU READ IT?
I’ve spent the last 10 years working with men and women over the age of 30

From parents and business owners

And no matter their line of work, they all face the same common
problems: high stress, poor quality sleep and unwanted weight gain.

Any one of these factors can have a detrimental impact on health and body
composition, but when it’s a combination of all 3, it can be a pretty rapid
decline.

Many of my clients complained they felt lethargic and unfit, but a key driver
was that they simply wanted to look better in their clothes, feel more
attractive and ultimately, to have more confidence.

My job a coach is not just to help you to lose weight, but also to
improve the quality of your life.

And if you’re reading this, the chances are that you are looking for a little bit
of help and direction.

So in this short guide I’m going to explain the key fundamentals of getting in
shape, and how taking small amounts of daily action can lead to a dramatic
change in your body shape and overall health markers.

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THE KEY FUNDAMENTALS
OF FAT LOSS 01
“Eat less, move more”
“Cut out carbs”
“Eat low-fat”
“Don’t eat after 8pm”
“Avoid gluten”
“Meat is bad”

It’s no wonder why everyone looking to get in shape is confused. From Z-list
celebrities pushing detox pills, to Netflix promoting highly biased
documentaries.

Who are you supposed to listen to?

Well, in choosing to read this guide you’ve made a wise choice.

Because I’m going to cut through all of the industry BS and ensure that by
the end of this guide, you will have a clear idea of what you need to
consider when looking to get in shape, and the actions you should take.

Like the majority of the men and women I work with, you are busy.

I don’t want to waste your valuable time telling you things that you don’t
need to know, the things that won’t benefit you right now, or details that
are completely irrelevant.

And as you’ve already made it through the first two pages, you are either
bored and are killing time at home or in the office, or are keen to know how
this guide will help you.

So I’m going to start by saying this once sentence, which hopefully make
sense.

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There are no “unhealthy foods”, only “unhealthy diets”.

It sounds almost wrong to say it, but it’s true. Just as one hot day doesn’t
make a summer. One chocolate bar, take-away or glass of wine won’t make
an ‘unhealthy’ diet.

But if your diet largely consists of heavily processed, nutrient-void food,

then you have a problem.

"THERE ARE NO
UNHEALTHY FOODS,
ONLY UNHEALTHY DIETS"

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THE KEY PRINCIPLE OF FAT-LOSS ISN'T
WHAT YOU EAT.
IT COMES DOWN TO ENERGY BALANCE.
I’m not going to insult your intelligence by telling you that you should be
including more fruit and veg in your diet. You likely know this already.

In fact, one thing I never say is “eat more” fruit and vegetables.

Why?

Because this is where the industry message gets lost.

The key principle of fat-loss isn’t what you eat.

It comes down to energy balance.

In the most simples of terms, if you consume more energy (Calories) than
you expend on a daily basis, then you will gain weight.

It’s the law of thermodynamics.

And so by telling someone that wants to lose weight to “eat more” of

something, is more than likely a bad idea.

Any ‘diet’ can work, providing adherence is high. But without

adherence, it’s a recipe for failure.

Of course, there are a few who have the willpower of a nun and can “stick it
out”, but is this really promoting healthy habits?

I actively encourage my clients to include the foods they enjoy within their
diet. This improves the level of adherence, greatly increasing the chances of
success.

And the last thing I want anyone to do is feel like a failure.

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Fear of failure is one of the biggest obstacles that prevents people from even
trying to get in shape.

Because often, they have tried and failed in the past and simply believe
getting in shape just isn’t for them.

Anyone can get results.

Anyone.

ANYONE.

The key is to consistently put yourself in a calorie deficit for a period of time.
And if you can do this, you’re off to a good start.

“But, how do you know if you’re in a deficit?” I hear you ask.

A very good question, which I’m going to cover in the next chapter.

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 02
understanding
metabolism
Your metabolism isn’t a fixed thing.
It adapts according to a number of factors.

People have been lead to believe, that if they become overweight it’s due to
them having a “slow metabolism”. And whilst in some cases this can be true
(diagnosed by GP’s), the unfortunate reality is that your metabolism is
probably quicker than you think. You just have a low output.

“But I train 3 times a week, surely that classes me as a very active person”

I’m afraid not.

Unfortunately, despite what your Fitbit or Apple Watch tells you, you only
burn around 200-300 calories per gym session. A mere drop in the ocean
where fat loss is concerned.

As you can see from the diagram on the next page, your basal metabolic
rate (BMR) accounts for 70% of your daily energy expenditure.

We have no real way of having any direct influence on this, however, we can
have an influence on our non-exercise activity thermogenesis (NEAT).

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NEAT is essentially all non-sportlike activity that involves movement:

Step count
household chores
shopping etc

and this equates up to 15% of your daily expenditure.

Which might not sound a lot to you right now, but when you compare it to
the mere 5% that your gym activity accounts for, you can see how this can
have a huge impact on your fat loss goals.

95% EEE
TEF TDEE= TOTAL DAILY
ENERGY EXPENDITURE
85%

NEAT BMR= BASAL

METABOLIC RATE
70%
TEF= THERMIC EFFECT
OF FEEDING
% OF TDEE BMR
EEE= EXERCISE ENERGY
EXPENDITURE

0%

That little grey bar at the top is your gym sessions/classes. And if you’re only
training twice a week, it’s going to have very little impact.

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calculating
your calories 03
There are various ways that you can calculate your required energy
requirement, including online calculators that will do the maths for you.

However, given that you’ve already taken the time to download this
guide, I think it’s only fair that I provide you with the easiest calculation I
know.

It’s not exact (humans are not robots), but it comes quite close and can
be done in seconds.

MALE (BW in Kg x 24) x PAL

FEMALE (BW in Kg x 22) x PAL
Whats PAL, I hear you scream.

This is your physical activity level, as taken from the table below.

PHYSICAL ACTIVITY LEVEL STEPS PER DAY MULTIPLIER

SEDENTARY OR INACTIVE LIFESTYLE <5000 1.1

LOW ACTIVE 5000-7499 1.2

SOMEWHAT ACTIVE 7500-9999 1.3

ACTIVE 10,000-12,500 1.5

HIGHLY ACTIVE >12,500 1.7

Figures adapted from Hills et al (2014) - Assessment of Physical Activity

and Energy Expenditure: An Overview of Objective Measures

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a few examples
to consider 04
Example 1

Diane, a 53Kg female that works in an

office and does less than 5000 steps per
day.

Her daily calories to maintain weight

would be:
(53 x 22) x 1.1 = 1282 KCals or
8978 KCals per week.

Example 2

Dave, a 77Kg male that works as a

plasterer, is on his feet most days and
clocks up well over 15,000 steps per
day.

His daily calories to maintain weight

would be:
(77 x 24) x 1.7 = 3142 KCals or
21,991 KCals per week.

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 “My husband can eat what he wants and never gains
weight, yet I hardly eat anything and still gain weight”

Sound familiar?

You may have even said this yourself, or have a partner who has the
same concerns.

The reason is that no two people have the same energy demands.

And the unfortunate reality is, that if you’re a small female then your
energy demands are low. And even when you exercise, your body just
won’t burn
as many calories as someone with a heavier bodyweight or larger
stature.

Don’t hate me. I’m just trying to help!

So what can you do?

Well, despite what you may have been told, you can’t just “boost” your
metabolism.

As I explained a little earlier, your metabolism as largely fixed.However,

there are a few ways in which you can have a positive influence.

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 04
And how do I apply
this to lose fat?
And here’s where a lot of people make the mistake in terms of
calculations and calories.

Remember, the calculation above is for weight maintenance. But for

most of you reading this, you’re going to want to know how many
calories to lose fat.

Consider this -

The energy content of 1lb of fat is 3500kcals. Therefore, in order to

lose just 1lb of bodyfat per week, you would need to create a deficit of
approximately 3500kcals (500kcals/day).

And you can do this in one of three ways:

– REDUCING YOUR CALORIE INTAKE
– INCREASING YOUR ENERGY EXPENDUTURE
– A COMBINATION OF BOTH

For most people I would recommend creating this deficit from food
alone, yet at the same time, recommending an increase in activity.

I RECOMMEND TAKING OFF 10% OFF

YOUR MAINTANACE
FAT LOSS BLUEPRINT 12
protein intake
& Fat Loss 05
Most people think that proteins (or amino acids) are only needed for
bodybuilding, but this couldn’t be further from the truth. They are in
fact involved in most biological processes:

I think it’s important to preface this topic with this.

HIGHER PROTEIN DIETS DO NOT DAMAGE THE KIDNEYS

A systematic review of 28 studies found increased protein intake

had little or no negative effects on blood markers of kidney
function in healthy people
(Devries et al. 2018)

I chose to start with this, as a lot of people are scared of protein.

They think it’s either going to turn them into a bodybuilder, or,
cause harm to vital organs.

None of which are true.

In fact just to highlight how important protein is, here’s a short,

non-exhaustive list:

• Growth and repair

• Transport
• Cell Structure
• Enzyme Function
• Hormones
• Immune Function
• Acid-Base Balance
• Fluid Balance
• Energy balance

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So now that’s out of the way, here’s a little bit of info.

1g of protein = 4kcals.

The RNI for protein is currently 0.8g/Kg. This represents the minimum
amount to prevent protein deficiency.

In fact, the Current evidence indicates intakes in the range of at least 1.2
to 1.6 g/(kg.d) of high-quality protein is a more ideal target for achieving
optimal health - Philips et al. (2016)

So why is protein important when it comes to weight loss?

Well, of the three macronutrients (protein, carbohydrate and fat), protein

is the most satiating.

In fact, protein has showed to increase satiety in one meal and over
a 24 hour period.

Protein also has a higher TEF (thermic effect of feeding), which means
greater energy is required to break it down.

So because protein keeps you fuller for longer and requires more energy
to digest, then it makes sense that it’s a great tool for fat loss.

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sources of
protein

– POULTRY protein myth

– LEAN CUTS OF MEAT “There’s more protein in
broccoli than steak”
– FISH
Broccoli contains 9g Protein per 100kcals
– DAIRY
– EGGS Rib Eye Steak contains 7g Protein per
100kcals
– NUTS
– BEANS However, to get 20g protein you would need
to consume...
– LEGUMES
770g broccoli or 160g steak
– WHEY
– SOY
It is recommended to spread your protein servings into 3 or 4 meals.

For vegans or vegetarians, it is recommended to use a combination of

grains, beans and pulses to meet protein requirements.

Supplementation is also a consideration.

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 06
sleep & stress top tips
Strive for consistency
rather than perfection.

Focus on the things within

– REDUCTION IN WEIGHT LOSS your control, not that are
outwith your control.
– INCREASED APPETITE
– LOWER TESTOSTERONE Operate from a position of
vision, not circumstance.
– DECREASED THYROID OUTPUT
– HEADACHES
– INCREASED RISK OF TYPE 2 DIABETES
– DISTRUPTED MENSTRUALCYCLE
– INCREASED BLOOD PRESSURE

If fat-loss is your goal, then managing stress and sleep is going to have a
very beneficial impact.

It’s important to know, however, that although increased levels of stress

can prevent weight loss, it doesn’t necessarily mean it stops fat-loss.
Increased stress levels can lead to an increased bodily water content
which could mask fat loss on the scales.

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SO HOW DO YOU PUT
ALL THIS TOGETHER 07
If you’ve gone to the effort to read up to this point and then fail to
implement, then you’ve just wasted 10 minutes of your life.

Remember, knowledge without implementation is just knowledge.

Most people fail to achieve results because they either fail to act, or, act
but fail to apply consistency. This very quickly leads to a drop in
motivation, at which point they stop.

I do not want this to happen with you.

If you implement the daily action steps below, consistently over a period of
time, then results will follow. Note that i have not asked you to “remove or
cut anything out from your diet. " That’s because you don’t need to.

Whilst the list below is not specific to you or your individual circumstance, they are
the basis of a solid foundation. From working with hundreds of clients over the last
3 years, I can confidently say that if you consistantly apply these to your routine,
then you will not fail to get results.

daily action steps

Steps >10,000
Sleep - 7-9 hours Protein - 1.4g-1.8g per kilo
body weight
Hydration >2 litres Exercise - 30 mins per day
Calories - Consume 500 less
than calculated

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now it's your turn.
either act, or do nothing
The unfortunate reality is, many of you reading this will choose to do
the latter.

And like I said at the very beginning of this guide, knowledge

without
implementation is just knowledge.

So you have two choices:

1 - Take action, follow the simple steps that I’ve laid down and reap the
benefits, or

2 - Close this page and do nothing, wasting another 6 months or so and

then wonder why you’re not moving any closer to where you want to
be.

And to prove to you why I know this works, you can have a quick
look at some of my recent transformations.

If you like what you see and would like to know more about how I help busy
people get into the best shape of their lives.

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