Have a plan

07 March, 2018 Training

It’s great to have fitness goals but they are just dreams if you don’t have a plan to achieve them. There are a lot of methods out there to give you a structured plan. Here are two I’ve used previously: 

The one I use currently and have used for a few years now is the Weekly Action Plan, a.k.a. WAP. I like it because it starts with the end result first and then breaks it down to weekly goals and even further down to daily goals. Here is an example of one I’ve used in the past:

Weekly Goal

3 key areas to focus on

Frequent / daily goals

Lose 1kg by the end of the week


Meet your carbohydrates target every day including the weekends

1. Plan what you're eating the night before so you're less likely to go over your carbs

2. Eat something every 3 hours

3. Buy more protein powder and have more protein shakes to fill your sweet cravings and the need for starchy carbs

Exercise 5 times a week

1. Do at least 30 minutes of moderate exercise such as walking

2. Avoid long cardio sessions as that will increase your appetite

3. Do your DIYPT program and do the parts you enjoy so it's a quicker workout and do the time saver workouts as well because you're time poor.

Reduce your calories

1. Increase water to 0.033 x your body weight

2. Reduce salt to 120mg per 100g

3. Reduce sugar to 6 teaspoons a day (25g a day).


If you want me to develop a WAP for you, contact me here . However, if you understand what you need to do, and just want a program with a food plan, come join the movement!