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WEEK 4 Gain – Progress to expect


WEEK 4 Gain – Progress to expect


Key points:

  • Differs from person to person based on a number of factors:
    • Dieting history – if you have dieted for a long time you results may be slower
    • Genetics and hormones can play a big part in the results you see
    • How much fat you have to lose
    • You may not see weight loss if you lose fat and gain muscle at the same time but your results in the mirror and your body measurements will tell the full story
  • Focus on things you CAN change:
    • Scores
      • Perfect scores = best results
      • Aim for 7/7 on eat and all workouts
      • Don’t be disheartened if you don’t hit them
    • Food choices
      • Stick to the 1-80 rule
      • Wheat, alcohol, sugar and dairy will not help you burn fat
      • But you CAN still fit them in as treats
    • Water – 3 litres per day
      • Staying hydrated will help your body to burn fat
      • A body that is working efficiently will burn more fat
      • If you don’t drink enough you might see no results
      • Get a water bottle to hep you drink more
      • Drink water immediately after waking up
      • If you dislike water add fruit for flavour
    • Sleep – Aim to sleep 7-8 hours per night
      • Lack of sleep can stop fat loss
      • Avoid caffeine after 4pm
      • De stress before bed
      • Go to bed at the same time each day
      • Don’t drink lots of water after 8pm
      • Avoid distractions in your bedroom
      • Improve sleep environment (dark, quiet, comfortable)
      • Avoid screens before going to bed
      • Supplement with ZMA
    • Stress – Meditate daily
      • If your body is too stressed, it will hold onto stored body fat
      • Our lives are busy and hectic
      • Meditation will help you reduce stress
      • Do it every day to get the full benefit
    • Comparing yourself to others…
      • Will ruin your motivation
      • Will increase your chances of quitting
    • What to do instead:
      • Do your Big Win every day
      • Don’t worry about other people, just YOU