HOW WILL I INCREASE MUSCLE?

Week 1 - 4

Week one to week four will lay the foundations of the entire program.

You will:

  • Focus on technique and form in the 6 fundamental movement patterns 
  • Work at 65-75% intensity
  • Be introduced to the nutrition method of macro tracking
  • Increase strength by a minimum of 10%
  • After 4 weeks your progress photos will show an increase in your girth measurements, generally you'll increase around your chest, shoulders, neck and face.

Week 5 - 8

Week five to week eight you'll start to have more fun with your program.

You will:

  • Start to track your macros
  • Increase intensity of workouts to 75%-85%
  • Introduce new exercises and equipment
  • Increase strength by a further 10% minimum
  • After 8 weeks your family and friends will start noticing the changes in your body.

Week 9 - 12

Week nine to week twelve is the most difficult period but the most rewarding because you're almost at the finish line.

You will:

  • Have reached, if not, exceeded your goal
  • Go into a carbohydrate loading phase to compliment the volume in your training
  • Have more confidence with your future food choices
  • Increase strength by a total of 30% minimum by the end of week 12.
  • Need to buy new clothes because you'll be too big!!!

HOW WILL I LOSE WEIGHT?

Week 1 - 4

Week one to week four will lay the foundations of the entire program.

You will:

  • Focus on technique and form in the 6 fundamental movement patterns 
  • Introduce the most effective method of cardio, HIIT - High Intensity Interval Training
  • Introduce the food plan method of macro tracking
  • Work at 65%-75% intensity
  • After 4 weeks your progress photos will generally show a slimmer stomach area, face and neck.

Week 5 - 8

Week five to week eight you'll start to have more fun with your program.

You will:

  • Increase intensity and reduce rest periods
  • Introduce new exercises and equipment
  • Re-evaluate food plan
  • Work at 75-85% intensity
  • After 8 weeks your family and friends will definitely notice the changes in your body if they haven't already. In most cases they will see changes in your waistline and improvements in posture.

Week 9 - 12

Week nine to week twelve is the most difficult period because you're almost at the finish line so your training and nutrition will step up another level.

You will:

  • Be introduced to tempo to ensure muscle activation whilst going into full range of movement
  • Be introduced to more complex movements and training equipment
  • Have more confidence with future food choices
  • Work at 85+ intensity
  • Need to buy new clothes and say goodbye to the old you!

HOW WILL I TONE UP?

Week 1 - 4

Week one to week four will lay the foundations of the entire program.

You will:

  • Focus on technique and form in the 6 fundamental movement patterns 
  • Introduce the most effective method of cardio, HIIT - High Intensity Interval Training
  • Work at 65-75% intensity
  • Increase strength by a minimum of 10%
  • After 4 weeks your progress photos will generally show changes in your stomach area, butt and neck.

Week 5 - 8

Week five to week eight you'll start to have more fun with your program.

You will:

  • Start to track your macros
  • Work at 75-85% intensity and reduce rest periods
  • Increase strength by a further 10% minimum
  • See improvements in your posture
  • See your body tone up, especially through your arms, backside and legs.

Week 9 - 12

Week nine to week twelve is the most difficult period but the most rewarding because you're almost at the finish line.

You will:

  • Have more confidence with your future food choices and with your body
  • Go into a calorie deficit to get rid of the last bit of your stubborn fat
  • Work at 85%+ intensity
  • Increase strength by a total of 30% minimum by the end of week 12.
  • Need to buy new clothes to show off your newly regained body confidence.