October Shape up is focused on Calories.. controlled calories:
Calories Count, because even a healthy diet won’t save you if you eat too much!
• Food quality: has to be important, 4 cans of diet coke, 3 muller lights, 3 cereal bars just wont cut it!
As you know, I always bang on, food quality does matter and plays a powerful role in health and longevity.
• Body Fat %: Everyone on the Plan must have a full body stats test completed – use the formula on stage 1
your body fat levels will dictate what sort of foods you should be eating, Due to things like insulin resistance, people with higher a body fat % tend to fare better on a lower carb diet, someone with a lower body fat % tends to fare better with a carb-focused diets
Ultimately there needs to be a calorie deficit in place, eg 200/300cals depending on the outcome of your stats test.. do this and you will lose fat.
From experience, people with high levels of body fat (20%+) tend to fare much better restricting carbohydrates initially. Their energy levels tend to stabilise, they feel less lethargic, cravings subside, and due to the water loss from going low carb, it acts as a motivator as they see results from the get go.
When it comes to diet setup, this pyramid shows the 3 key considerations.. Quality calories always takes the lead, then lean protein, finished with fats & carbs
This is an online/facbook group aimed to get you to take control of your diet and understand to food types that promote a healthy body, you need to take responsibility also, read the posts, read and underand food labels, set a daily/weekly diet with the guidance of myself and the team
Weigh in, Measurements and Body Statistics must be take prior to starting
- body fat %
- muscles %
- water levels
- basic calorie need
- hip/waist measurements (weekly)
You need a Body Stats test before the start.. if not I’ll send you a formula to workout your calorie target, you will weigh in every monday and take hip and waist circumfrence measurement.. or see me on Tuesday or Thursday.. must book in with me!
Only 10 PLACES
Once started.. weigh in’s and measurements are available below..
Tuesdays – 5.45pm and 6.45pm..
Thursdays – 5.45pm and 6.45pm..