KickStart Your Fat Loss…

Thank you for downloading the ‘KickStart Your Fat Loss’ eBook. I am sure you’ll find the content useful. Just a quick note about myself…

My name is Nick Lower. I’m a fitness and nutrition coach and the founder of ‘re:bourne fitness’. My passion for fitness and nutrition coupled with the drive and determination to help as many people as possible has allowed me to run my own fitness business for the past 6 years. I have been lucky enough to work with many great clients over the years from ‘at-home’ mums to busy execs and film stars.

Each client has achieved their goals by sticking to 3 principles…

• Simplicity • Preparation • Consistency

Im am delighted that you have taken the time to download this ebook because I know if you implement just a few of these strategies you'll be on your way to the body you desire.

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This report is split into 3 sections: 1. Nutrition and Fat Loss Plan 2. Training 3. Lifestyle

Each section has items that you can take away and implement straight away.

There is a huge amount of information out there about how to lose weight, burn fat, eat right, low carb diets, high carb diets, low fat, high fat, HIIT training, cardio, weight training and so it goes on and on and on…you get the picture! Jeez, my brain is hurting. I feel overwhelmed a lot of the time and I am a fitness professional, so what the rest of the planet must feel like I can only imagine.

Let’s take a step back and focus on what’s useful and what actually works. Ok, at this point I am going to say that there is no ‘one-size-fits-all’, ‘cookie-cutter’ approach to fat loss. I now use DNA profiling with clients to find out what their ideal diet type is. This gives us the blueprint for where we begin with their nutrition plan. However, there are some simple but affective things that you can implement into your daily and weekly routines that will ‘KickStart’ your fat loss…

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1. Nutrition Good nutrition is paramount to your fat loss goals and should be the cornerstone to your new habits and routine. You’ve heard the saying ‘abs are made in the kitchen’ well that’s true (to a point). YOU CAN NOT out-train a poor diet at least not in the long-term. I am often asked the question “what is more important, nutrition or exercise?”. Well yes nutrition is top of the ‘pyramid’ when it comes to fat loss and you may have heard the equation ‘it’s 80% diet, 20% exercise’ etc. But I like to say that BOTH are 100% essential.

Start with the basics….

There are some very simple things everyone can do that will improve body composition and promote not only fat loss but good all-round health. ‘The 5 Habits’ listed below should be your starting point and when done consistently, you’ll be amazed at the results!

‘The 5 Habits’ - Eat slowly and stop when you feel 80% full - Eat good quality protein with each meal - Eat vegetables with each meal - Save starchy carbohydrates for after exercise or days when you are more

active. On less active days get most of your carbohydrates from cruciferous vegetables and/or complex carbohydrates.

- Eat healthy fats daily

Most of you will get tremendous results just by doing these ‘5 habits’ consistently. If you feel you need more specifics or your goals are a little more aggressive then set yourself up with this simple fat loss plan…

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Step 1: Determine your calorie needs

Example: If you weigh 140 lbs and are moderately active you would begin by taking between 1,680 (140 lb x 12) and 1,960 (140 lb x 14) kcals/day

Step 2: Set Macronutrients using your body type Your body type can determine a lot when it comes to your nutrition and planing meals. There are 3 body types; ‘ectomorph’, ‘endomorph and ‘mesomorph’

GOAL = WEIGHT LOSSMULTIPLY BODYWEIGHT IN POUNDS BY:

SEDENTARY (MINIMAL EXERCISE) 10-12

MODERATELY ACTIVE (3-4 X PER WEEK) 12-14

VERY ACTIVE (5-7 X PER WEEK) 14-16

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Of course there will be lots of you out there who don’t fall exactly into one of these classifications. If so, start with ‘endomorph’ recommendations, track your progress and adjust the variables where necessary.

Step 3: Combine your calorie and macronutrient ratio recommendation to find number of calories required from each macronutrient, then convert to grams.

Example for ‘moderately active endomorph’ that weighs 140 lbs: Fixing your daily calorie intake at 1,960 kcal this equates to: • About 686 kcal from Protein (1960 x 0.35) • About 490 kcal from Carbs (1960 x 0.25) • About 784 kcal from Fat (1960 x 0.40)

Your intake in grams equates to (approx): 172 g of Protein (172 / 4) 123 g of Carbs (123 / 4) 87 g of Fat (87 / 9)

(Protein = 4 kcal per gram, Carbs = 4 kcal per gram, Fat = 9 kcal per gram)

There are some apps available that can help you set-up your macronutrients like ‘MyFitnessPal’

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Mesomorph

FAT 30%

CARBS 40%

PROTEIN 30%

Endomorph

FAT 40%

CARBS 25%

PROTEIN 35%

Ectomorph

FAT 20%

CARBS 55%

PROTEIN 25%

Nutrient Timing For Fat Loss Nutrient timing means that your body can handle different foods at different times of the day. This is not ‘clock’ time but associated with activity (you see how activity or exercise is so important). For example, carbohydrate tolerance is much better after exercise than at any other time during the day.

BODY TYPE CARB TOLERANCE RULES

ECTOMORPH EXCELLENT INCLUDE SUGARY CARBS DURING/AFTER EACH EXERCISE SESSION.

SOME STARCHY, WHOLE-GRAIN, UNPROCESSED CARBS CAN BE EATEN AT EVERY MEAL.

EAT VEGGIES AND FRUITS AT EACH MEAL (3:1 RATIO)

MESOMORPH MODERTE INCLUDE SUGARY CARBS ONLY DURING/AFTER EXERCISE.

STARCHY, WHOLE-GRAIN, UNPROCESSED CARBS CAN ALSO BE EATEN AT BREAKFAST AND AFTER EXERCISE.

USE IN MODERATION DURING THE REST OF THE DAY. EAT VEGGIES AND FRUITS AT EACH MEAL (4:1 RATIO)

ENDOMORPH POOR ALL STARCHY/SUGARY CARBS SHOULD BE INCLUDED ONLY DURING/AFTER EXERCISE.

EAT VEGGIES AND FRUITS AT EACH ADDITIONAL MEAL (5:1 RATIO)

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Some other considerations…

- Hydration Drink plenty of water each day. A good place to starts is 8 glasses (about 2 ltrs) per day and add another 500 ml per hour of exercise.

- Alcohol & Sugary Beverages Drink alcohol and sugary beverages in moderation if at all. Alcohol holds virtually no nutritional value at all and the type consumed through drinks like beer, wines and spirits is called Ethanol. Ethanol is formed from the fermentation of plants which are dense in carbohydrates (e.g. wheat, barley, corn, fruit) and is therefore rich in energy or calories (7 cals/gram). If you compare that to fat which has provides 9 cals/gram, you can see just how high in calories alcohol is. There are also studies that have showed alcohol can adversely affect the body’s ability to burn fat and your judgement is impaired, leading to poor food choices. I am not saying you shouldn’t drink alcohol at all but be mindful that too much will hold you back if you want to shed that body fat. Sugary drinks including fizzy pops should also be consumed sparingly, (if at all) as these are not only full of processed sugars but are high in the calorie department too. The amount of alcohol and therefore calories differs between drinks. This graphic gives you an idea…

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- Fibre Getting enough fibre is very important for all-round health, prevents disease keeps things ‘regular’. If your diet is built around vegetables, fruits, whole grains, legumes, seeds and nuts then you are probably getting enough. Your fibre should come from whole foods and not supplements (which don’t contain all the goodness and hydration).

Here is a guide: Women: 30 - 35 grams per day Men: 40 - 45 grams per day

- Supplements

‘News Flash’….most supplements out there are a waste of money and don’t actually work! My number 1 preference is always whole foods or sources. Here are some recommendations that I use and advise my clients to use daily:

- Whey Protein For post-workouts or add to smoothies for an extra protein boost.

- BCAA (if your training more frequently or at higher intensity) ‘Branched Chain Amino Acids’ are the building blocks of protein and will aid in maintaining lean muscle and help you recover from your workouts.

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- Greens powder If you can’t not get enough vegetables in your daily intake, add some greens powder to a smoothie or juice to up your portions. They also contain anti-oxidants, enzymes, phytochemicals, vitamins and minerals

- Multi-vitamin By taking a multi-vitamin daily you can reduce the risk of nutrient deficiency

Always get the best quality supplements you can afford. Price is not always an indication of quality so do some homework.

2. Training

Focus on strength training (men and women)

Strength training should be your main training protocol when looking to lose body fat. This doesn’t have to be traditional dumb bell and bar workouts (although very affective). Try using kettle bells, suspension trainers, resistance bands or body weight. Strength-based metabolic or HIIT circuits are an effective and fun way of training, creating a great calorie burn and adding variation to your workouts. By utilising strength training you will be maintaining muscle mass and function while eating fewer calories, helping you achieve the lean appearance you are looking for. Because muscle is metabolically active tissue, the more lean muscle you gain, the more efficiently your body will burn calories.

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The reason that strength training is so effective for fat loss is the concept of “EPOC” (excess post-exercise oxygen consumption), or the “after-burn effect”. It has been shown that strength training can keep your metabolic rate elevated for up to 48 hours, great for burning calories at rest.

Train your legs including lifts (men and women)

Training or lifting using your legs is by far the most overlooked part of strength training with far too much time spent on the upper body. There are several reasons why this muscle group is important when training for fat loss. The legs are the biggest muscle group and so should be given due time and attention. Because the legs are so large your body needs to work harder, creating a bigger calorific burn during and after your workout. Incorporate big lifts and moves such as squats and lunges into your routine to increase hormonal response that helps your body to burn fat.

Include interval training in your workouts

Long low-intensity cardio is not the best way of burning fat, despite what the cardio machines tell you at your gym! Interval training or ‘high intensity interval training’ (HIIT), working for shorter periods but at higher intensity creates what is called ‘EPOC’ (excess post-exercise oxygen consumption). This means you will be burning more calories at rest as your metabolic rate will be raised. Always do your resistance training first as this will create this ‘metabolic after-burn’ for over 72hrs post-workout.

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Add ‘finishers’ to your workouts

I have been using workout finishers now for a while with clients and to great effect. Not only do you get the extra metabolic boost (more calories burned) at the end of your workout, it can give you a real boost psychologically too. Imagine how great you feel when you have pushed yourself just that little bit harder. It can set the precedent for your next workout! These finishers are meant to be the high-intensity grand finale to your workout and you should approach them with focus and determination, giving them maximum effort. Remember to choose the right exercises for you that complement your fitness abilities and any restrictions you may have. Plan your finishers with these 3 elements; ‘intensity’, ‘exercise selection’ and ‘time-frame’. Here are 3 examples that I have used:

Kettle Bell swing/Push up ladder. Complete 10 swings, 10 push ups, 10 swings, 9 push ups, 10 swings, 8 push ups and so on until you finish on 1 push up. If your feeling up to it you can reverse this as well.

10 minute burpee challenge.

Perform 10 reps of burpees for 10 minutes. Use a timer set at 60s intervals and on every minute you go again. Use whatever time is left for rest.

Abs and glutes.

Alternate between body weight squats or jump squats and front plank or walk-up plank. Set it something like this:

A1) Squat – 10, 8, 6, 4, 6, 8, 10

A2) Plank – 10, 8, 6, 4, 8, 10

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3. Lifestyle

Set realistic and achievable goals Goal setting is very important when it comes to achieving fat loss. Set long-term goals (the outcome) and then chunk them down into short-term goals. Think not only of what it is your looking to achieve but why. The ‘why’ is what is going to keep you motivated as you begin to really think what it means to you and how you will feel when you achieve it. Taking before, during and after pictures is a great way to keep motivated or have visual reminders of what reaching your goal will mean.

Try a habit-based approach

Making lots of changes all at once is a short-term approach that usually ends up in confusion and information overload. Try replacing one old habit at a time with a new one. I like to use a 2 week cycle with clients. Once you have consistently been doing the habit for 2 weeks, move on to the next habit and nail that, then the next etc. Small changes over time will produce the biggest outcome! Look for daily things you can do that will make an impact on your fat loss goals. Make sure the new habit is achievable so use a scale of 1-10 (1= no way I can do this, 10 = I can definitely do this). For example, if you are consuming too many sugary drinks then swap them for water or green tea. If you feel you can’t manage that every day (1 or 2) then do it for however many days you can (until your 9 or 10 confident). Once you’ve done that progress from there.

“Motivation gets you started. HABIT keeps you going” Jim Rohn

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Get 7-8 hours of good quality sleep every night

Getting good quality sleep is one of the biggest factors when it comes to losing body fat and all-round good health, keeping you happier and more mentally focused. There are studies that suggest that people who sleep fewer than 6 hours per night gain almost twice the amount of weight over a 6 year period as people who get 7-8 hours sleep per night. Getting excessive sleep doesn’t necessarily mean better as studies suggest those who get 9 hours sleep per night have similar body comp outcomes to those who get 6 or less.

So here’s a few tips on how to get a great nights sleep… •Create a routine – go to bed 10 minutes earlier than normal and try something non-stimulating like light reading, meditation, stretching or taking a bath

•Be consistent – this is obviously difficult with children etc. however the body likes routine and keeping to the same times and routine as much as possible will get the body to release calming hormones at bed time and stimulating hormones to

wake you up.

• Have the appropriate food and drinks – if you eat a lot of food just before you try and sleep it can be more difficult to get and stay asleep. Try and eat a regular size meal of protein, carbs and fats a good couple of hours before bedtime. Also limit the amount of liquid consumed shortly before bedtime so you do not have to wake regularly to use the toilet.

• Turn off electrical devices and screens – this means tv, computers, phones and tablets, at least 30 minutes before bed. These devices with screens interfere with the brains ability to produce melatonin. Melatonin helps with deep sleep and could also aid metabolism.

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What should you do now? I realise that some of the information contained in this eBook may be new to you or challenge your thoughts about weight loss. If you have any questions about anything covered please feel free to contact me (see contact details below).

You have 3 options: 1. You can discard this eBook and continue your own journey (ask yourself how

thats working!)

2. Use this information and implement it alone The information found in this eBook if implemented properly and consistently will get you great results. It would be great to hear from you and about your journey.

3. Take Action You realise that in order to implement these and other strategies that you need more support and accountability. I strongly recommend you seek the services of a fitness and nutrition professional. If you are serious about losing body fat and making real improvements to your health, working with a professional will get you the desired results you want in the most affective way.

Contact: re:bourne fitness Unit M12 The Maltings Business Centre Stanstead Abbotts, Hertfordshire SG12 8HG

t: 07521 181 286 e: nick@rebourne-fitness.co.uk

Disclaimer. There certain risks when exercising or changing dietary intake. Before implementing any the exercise, nutrition or lifestyle advice contained within this eBook you should first consult your doctor. Neither I (Nick Lower) nor Bourne Health & Fitness Ltd. are responsible or liable for any injuries sustained as a result of trying any of the exercises, nutrition or lifestyle advice presented in this eBook. It is best practice to consult a fitness and nutrition professional.

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