1

2

Medical Disclaimer- Read this before you begin the programme

The Information in this program is for education purpose only. It is

not medical advice and is not intended to replace the advice or

attention of health-care professionals. Consult your physician before

beginning or making changes in your diet or exercise program, for

diagnosis and treatment of illness and injuries, and for advice

regarding medications.

About Richard Morris and the About Richard Morris and the About Richard Morris and the About Richard Morris and the

FitBody Formula ProgramFitBody Formula ProgramFitBody Formula ProgramFitBody Formula Program

Hello and welcome to the Fit Body nutritional formula e-book, I'm

Richard Morris and I'm the founder of the Fit Body formula program,

I have been in the health and fitness profession for over a decade

now and after helping hundreds of people get the best bodies of

their lives, I now want to give you an insight into how I have tried,

tested and developed a nutrition plan that WILL benefit you in

helping you become slimmer & leaner and finally feeling fit, healthy

and energetic. I want to start by stating that I 100% believe in every

principle that I am going to share with you in this plan and I promise

that if you follow it you too can achieve life changing results.

Not just some results or a mediocre effect, but true life changing

results. It is my belief that everybody deserves to have a Fit Body in

which they can feel happy, vitalised and more confident in. I want to

introduce you to the most powerful system there is, and if you’re

willing to read on and follow all the advice given I absolutely

guarantee your success.

In this manual I will give you the straight forward truth about

permanent lifelong weight/fat loss. If your looking for a magic pill

that will burn fat while you sleep, then this isn't the book for you.

3

The Fitbody program is not a diet it is more of a healthy eating plan

that if followed will strip body fat, detox your body and make you

look and feel fantastic.

Due to my training style, you will generally be burning calories long

after you have finished your workout. Couple that with the contents

of this eBook and you will be waving goodbye to unsightly body fat

for good.

By using what I am about to tell you I have helped dozens of

everyday people jump start their weight loss program by dropping as

much as 15lbs in 4 weeks. These people are not celebrities, they are

people with jobs, families, varying commitments but they also have

one thing in common with you ....... they only have 24 hours in their

day.

So by owning this manual you too have the exact same system that I

use with my Personal Training clients. So the choice is yours, commit

and follow my plan 100% or quit and go back to how you were eating

before.

Before we start on your nutritional plan the first thing I need you to

do to make sure you stay on track is to get your mind right and think

positive, if you're not focussed you are going to struggle to reach

your goals. Have you ever heard of the saying ' Success is a journey

not a destination” Well by reading this eBook you have started your

journey to a fit, healthy body. so let's change the above quote to

“Fitness is a journey not a destination”

You MUST understand that you simply cannot out-train a bad diet. It

is estimated that for anybody that embarks on a fat loss plan or

looking to get a lean body mass 70% of all of the results are achieved

from the correct nutrition. This makes it the single most important

4

factor. So remember you can train and train and train but what you

eat must be correct if you want to see great results.

You will be required to dedicate yourself to the program.. And it is

exactly because you have this dedication that you can achieve the fit

body that you want.

Quote- If you think you can or you think you can’t, your usually right.

Quote-“Fail to prepare and prepare to fail”

You are now literally days away from starting to see your fit body

right now. In as little as 28 days from now you could have lost up to

15lbs. But there is a few minor things standing in your way at the

moment, they stand in the way of anybody who’s achieved anything

ever and they are

- A whole load of:

- Well practised:

- Well thought of:

EXCUSES.

I think I have pretty much heard every single excuse there is. What

you need to ask yourself right now is would you rather have an

excuse Or a result, and the rest is up to you!

Now you are ready to kick every excuse, every negative, every little

hardship into touch lets go get it.

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What you are looking for can be achieved by learning to make the

right choices in your diet and workouts. The day you stop is the day

your weight will increase and your health will decline.

I have 100% respect for everyone that takes the first step on this

journey and I know that if you stick with it you will change your body

and life forever. This choice will pay off every day for the rest of your

life. As you enjoy lowered body fat, higher energy levels and your

ideal body weight, increased confidence and improved health. These

good habits will increase your quality of life today.

I have every confidence that you can:-

1. Lose excess weight

2. Firm and tone your body

3. Raise your metabolism

4. Create a lifestyle of these habits

I need you to have the same confidence I have in you and you will

reach your goal.

So let’s get started!

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The first thing I need you to do to make sure you stay on track is to

empty your cupboards of all of the following:

Remove allRemove allRemove allRemove all

Processed foods – Remove all foods that have been packaged to

extend the life of foods or contain artificial additives, preservatives,

colourings, e-numbers, sugars or sugar substitutes.

Why: All of these foods are loaded with additives, preservatives,

colourings, flavourings and emulsifiers. These chemicals have been

linked to some serious medical problems. They overload the body

with toxins which means it is left with no choice other than to be

stored in body fat. The food also contains practically zero nutrients

which means, that the body cannot recognise them and therefore,

breakdown, digest and utilise the food for anything. This will cause

poorly operating digestive organs and the lack of nutrients consumed

over a long period of time does have several health implications.

More to the point much of these foods will be stored as fat and

cause unbalanced sugar levels and starch cravings. Note. Cravings

are usually your body telling you it’s starved of important nutrients

that can only be obtained in fresh, natural, wholesome foods.

Getting a Fit Body is pretty difficult if you are suffering cravings

frequently.

Caffeine – Remove all caffeine type drinks including coffee, cocoa,

sodas and’ Red Bull’ type drinks.

Why: Caffeine is an extremely potent adrenal stimulant. This means

every time we use it our bodies induce a ‘stress style’ response and

the energy producing adrenal glands go into overtime mode. This

continual excitement will eventually lead to a complete fatigue of

these adrenalin producing glands. This results in huge energy

fluctuations, tiredness, poor quality sleep and sugar cravings.

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Without optimal operation of the adrenal glands the body will not

drop fat as the correct operation of the adrenal hormones is vital in

dropping body fat.

Dairy – Remove all milk, cheese and yoghurts from your diet. You

may still consume organic butter and live yoghurt if you which but

remember, whilst they are better they are still ‘questionable’ as far

as optimal health is concerned.

Why: Approximately 70% of us stop producing lactase, the enzyme

needed to digest ‘lactose’ (milk sugar) after we have been weaned as

babies. Cow’s milk is produced for calves for exactly the same

reasons mother’s milk is produced for babies – it’s designed

specifically for them, to nourish them as an infant.

The milk we buy from shops unfortunately is not the same as the

milk that comes from cows. It goes through processing stages such as

pasteurisation and homogenisation. The process of pasteurisation

involves heating the milk for a short period of time at over 70

degrees Celsius. This kills all the pathogenic

bacteria within the milk which means it kills potentially harmful

bacteria. However, although this sounds like a good thing, it also kills

all the bacteria that our bodies would have needed to digest the

milk. This and the fact that most of us stop producing lactase at a

very young age, make milk almost completely indigestible to nearly

all of us. This can lead to several problems and a very sluggish

digestive system, which will inevitably cause you to store fat easily

and make it difficult to break down many other foods which causes

bloatedness. Rice, Coconut and Almond milk are useful alternatives.

Wheat – Avoid bread, cakes, biscuits and cereal bars. Most people

will have some sort of intolerance to wheat so this can lead to all

kinds of intestinal and digestive problems that can cause weight gain,

hormone disruption, IBS, and celiac disease.

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Why: While I know this is going to be extremely difficult to begin

with. Trust me, it is the MOST important part of the elimination plan,

I know a lot of us use bread as the ‘norm’ and find it difficult to eat

other alternatives. But, many of us (without knowing it) cannot

properly digest Wheat OR Gluten at all. For nearly all of us, they

place massive stress on the digestive system leading to a slowed

metabolism, food intolerances and a ‘worn out’ digestive transit.

Wheat is also responsible for large rises in blood sugar and therefore

has almost identical fat storing effects to sugar.

Alcohol – Yes you’ve read it right NO alcohol, that means no beer,

no spirits, no wine. (Remember it's only for 30 days)

Why: Alcohol is a known toxin. It places great stress on your liver and

kidneys. Your body has to work extremely hard to remove these

toxins. If you look at alcohol from a molecular level it is a simple

sugar, which again causes unbalanced blood sugar levels and fat

storage. Alcohol has also been shown to unbalance the body’s

natural hormonal balance and in particular the levels of the

testosterone & oestrogen hormones in men and women. A well

balanced Endocrine (hormonal) system is essential for achieving fat

loss - simply put if your hormones are out of balance you will not get

into shape. Testosterone is a vital hormone in growth, repair and

maintenance within the body. The suppression in testosterone

caused by alcohol creates an unbalanced relation to oestrogen. For

women this regularly causes the body to store fat in the legs bum

and back of the arms, men can also store fat in these areas but also

gain beer belly's!

9

Sugar, Sugar substitute or natural sweeteners – That

means no white sugar, brown sugar, fructose, dextrose, maltose,

sucrose or any ‘oses’ and none of the other natural sweeteners like

honey, maple syrup or any others.

Remove all of the above foods from your diet for 30 days and see

how you will look and feel!

Why: Sugar is particularly harmful and causes fat storage. It creates a

large surge in blood sugar levels, which then triggers a hormonal

insulin response. The insulin secreted into the body then acts as a

key to unlock fat cells and draws the sugar in, to be stored as fat.

Most peoples diets contain so much sugar that this response

happens far too frequently which then leads to energy fluctuations

and fat storage particularly in the ‘love-handle’ sites of the body.

Foods to eatFoods to eatFoods to eatFoods to eat

The foods that you need to be eating whilst on the’ Fitbody program’

should be wholesome unprocessed foods that are still in their

natural state rather than those that have been altered in any way.

All foods must be fresh, that means that everything you eat is not

from jars, tins or packaged in any way. The foods that we need to be

eating are fruit, vegetables, eggs, meat, fish, poultry, nuts, seeds and

pulses. A simple rule of thumb is that whatever you buy shouldn’t

really be able to last beyond 4 – 5 days in your fridge. If it does then

it’s very likely that something has been added to it to stop it going

bad.

Only buy foods that still look like the food it is meant to be i.e. if it

still looks like a piece of fruit, vegetable or piece of meat then it’s ok,

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but If it’s something like chicken nuggets, apple sauce, fish pie,

sausages, ham etc they usually have sugar, preservatives and MSG

flavour enhancers added.

Try to buy organic, free range and biodynamic sources of meats and

fish only or you'll be taking on board the various steroids and

antibiotics used to rapidly fatten these animals and guess what will

happen to you as a result?

Simple rulesSimple rulesSimple rulesSimple rules

Never feel hungry, never feel full, aim to graze throughout the day 5-

6 small meals.

The rule is don’t starve yourself, this is where a lot of people go

wrong, you need food to fuel your body, if you go to long without

eating or miss meals out this will cause your blood sugar levels to

drop which will cause your body to hold onto body fat.

If you feel really full, you’ve overeaten and are likely to store the

excess as body fat.

Be aware that hunger and thirst signals are generated

simultaneously by the brain, so before eating a meal drink a pint of

water to quench your thirst, and you should find that you won’t want

as much food had you sat down at the table in a dehydrated state.

If you fail to rehydrate, you will constantly be thirsty but mistake it

for hunger leading to overeating and body fat increases.

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Have a Have a Have a Have a planplanplanplan

The easiest way to stay on track is to have all of the food that you

need for the week in your cupboards, so each week you will need to

plan what food you need to buy.

Stick to the Fitbody shopping list and stay away from all of the

tempting things that you normally put in your trolley (It will be hard

to do at first but it’s easier to avoid temptation if it’s not staring you

in the face every time you look in the cupboard)

Another good way to do your shopping is online, this will help you

resist a lot of the temptations when shopping in the supermarket.

Ordering organic food is a great idea, it may cost you a little more on

your food bill but just think of the savings you are going to make by

not buying the following:

£20 per week on your Friday night takeaway

£40 per week on alcohol

£3 per day on sandwiches

£3 per week on coffee

£2 per day on chocolates and cakes

£2 per day on fizzy drinks

That's a £70 a week saving!!

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Try to rotate your foods Try to rotate your foods Try to rotate your foods Try to rotate your foods

on a daily basison a daily basison a daily basison a daily basis

Most people have a tendency to stick to the same foods and eat

them over and over again, this can lead to food sensitivities, try

rotating your foods and experimenting with a wider selection this

will help with getting the right amount of vitamins and minerals also

it will help with you getting bored of eating the same meals day in

day out.

Fish and Sea Food Fish and Sea Food Fish and Sea Food Fish and Sea Food

Make sure your fish is fresh and not packaged or canned. Simply the

more fresh the fish, the more nutrients and vitality it contains. Some

canned and packaged fish still contain additives, so watch out for

these.

Dairy Dairy Dairy Dairy

Make sure if you consume yoghurt, that it is only full fat, organic and

contains live cultures. Greek yoghurt is great. Eggs have to be 100%

Organic and Free Range other eggs are very poor quality and will do

almost nothing for your health and goals.

Nuts and SeedNuts and SeedNuts and SeedNuts and Seedssss

Nuts and seeds are fantastic and contain many of the healthy fats,

vitamins and minerals needed for optimum health. However I would

not advise to eat too many nuts and seeds, treat them as a snack two

small handfuls a day is plenty. Again make sure you get a mixed bag

as all of them contain a whole bunch of great nutrients that your

13

body needs. Eating the same nuts everyday will limit the intake and

therefore the results you see.

Grains Grains Grains Grains

Limit your grains. If you are looking for fantastic results aim to eat

your grains infrequently and in smaller amounts. The ideal times to

consume grains are either in the morning or directly after an intense

training workout. It is at these times that the body can use the

elevated levels of sugar for glycogen replenishment within the

muscles and liver. Otherwise aim to use mostly fresh vegetables and

some fruit as your sole source of carbohydrates.

Vegetables Vegetables Vegetables Vegetables

This diet strongly advises you to buy fresh vegetables, although some

vegetables that come pre-frozen can be as nutrient dense as fresh,

fresh vegetables are preferred. Aim to consume a wide variety of

vegetables constantly throughout the day and ensure you consume

different vegetables on each day. Vegetables are best eaten in their

raw state - raw veg is loaded with nutrients that will see you getting

great results. If you are looking to cook, steaming the veg is best for

keeping hold of as much of the nutrients as possible. Whilst potato is

considered by many to be a healthy vegetable we will not be

consuming this for the first 28 days as it causes large rises in blood

sugar once cooked and will often lead to fat storage. Sweet potato is

OK, but should be treated like a grain and only used post exercise.

OilsOilsOilsOils

Solid oils are best for cooking. I suggest cooking with coconut oil

around 90% of the time as it has great properties for burning fat,

elevating metabolism and

14

supporting immunity. You may also use whole organic butter some

of the time. However many other healthy oils such as olive and

almond oil are not good for cooking in, whilst they are very healthy

at room temperature and are great for dressings, when they are

used for cooking the heat changes them chemically. Once the bio

chemistry of these oils has changed they no longer have health

benefits and again become difficult for your body to cope with.

Fruits Fruits Fruits Fruits

Again I want you to aim for Fresh fruit here as it is best for nutrient

quality, the next best is frozen fruits. However dried and canned are

fruits are not compliant with this diet plan. Fruits are a very good

source of vitamins and fibre which are needed for optimum health.

Bananas are allowed but should be consumed few and far between

and be treated much the same as grains, only consume in and

around training.

Herbs and Spices Herbs and Spices Herbs and Spices Herbs and Spices

Remember ‘shop bought’ sauces are generally processed and contain

additives which means they are on the banned list! Natural herbs

and spices are the best way to flavour your food. Several of them

contain properties which can speed up metabolism and aid digestion.

Cinnamon has been shown to reduce blood sugar levels and speed

up fat loss.

Legumes Legumes Legumes Legumes

Legumes are another great way of getting in protein and should not

be ignored. It’s a good idea to switch from meat, poultry and fish and

sometimes have meals which contain a variety of legumes which also

contain other nutrients which aid digestion and create a good

acid/alkaline balance within the body.

15

Top 5 SupplementsTop 5 SupplementsTop 5 SupplementsTop 5 Supplements you you you you

should be takingshould be takingshould be takingshould be taking

1. Alkalising Salts / Sodium Bicarbonate

2. Fish Oil / Flaxseed Oil

3. Greens Drink

4. Multi Vitamin

5. Milk Thistle

Alkalising Salts / Sodium Bicarbonate - Disease thrives in acidity

whilst health thrives in alkalinity. Alkalising salts will increase the

alkalinity in your body which will give you more energy and oxygen

which will enhance your metabolism allowing you to burn more fat

for fuel. When your body does not have enough alkaline minerals to

neutralise the acids you consume, it is catastrophic to your body.

This over acidity leads to a whole host of symptoms including fat

gain, muscle loss, fatigue and premature ageing.

Fish Oil / Flaxseed Oil - Fish oil contains Omega 3 fatty acids which

are essential for brain and eye development, omega 3 fatty acids are

also valuable as a preventative aid for a number of diseases.

Greens Drink - Most Greens drinks will contain wheatgrass and

barley grass which will give you all of the vitamins, minerals,

16

nutrients and amino acids you need for a healthy body. They will

help detoxify your body which will lead to optimal health.

Multi Vitamin - Whilst we want to get as many vitamins from our

food it is still a good idea to take a multi vitamin tablet to make sure

that you are obtaining the proper amounts of vitamins needed for

good health.

Milk Thistle - As a detoxification supplement milk thistle is hard to

beat. This amazing herb has been in use since ancient Roman times

to treat liver and gallbladder disorders, working through the action

of a flavenoid called silymarin that helps to regenerate and heal liver

tissue, aid detoxification and improve digestion. For most people,

dosages up to 400mg a day seems to work pretty well. Spread

throughout the day for best effect.

What to eatWhat to eatWhat to eatWhat to eat

Water

You must also start drinking more water, aim to drink 1 litre of water

for every 20-25kg of bodyweight throughout the day and replace all

tea, coffee and alcohol with water or green tea.

The increase in water intake may seem quite a lot at first but stick

with it as dehydration is one of the key reasons people fail to lose

body fat.

Water is also essential for flushing out the toxins in your body as you

start to lose body fat. This will reduce the likelihood of feeling bad

17

for the first week or two of the “Fitbody formula program” which can

sometimes happen.

Do NOT drink any tap water – Tap water contains high levels of

chlorides, fluorides, oestrogen and hundreds of other chemicals.

Breakfast

This is the most Important meal of the day, so make sure you have

something to eat first thing in the morning. You will have gone

several hours since eating your last meal . Breakfast literally means

to break the fast from the night before. The fact that you haven't

eaten for maybe 10 -12 hours means that you are in a 'fasted' state.

Instead of calling it breakfast I like to call it the first meal of the day.

We want to get away from the typical breakfast that most people

think they should be eating like cereal or a piece of toast, we need to

avoid all sugary cereals. This includes all of the supposedly healthy

ones that are simply clever marketing scams such as special K,

cornflakes and any other boxed cereals marketed as health products.

There are a lot of things that you could be having for you first meal of

the day, these may seem strange at first but we need to get away

from the mindset of having cereal and toast. The most important

thing we need to do is to make sure that we eat the right foods for

breakfast, this will determine what you crave for the rest of the day.

The greatest way to kick-start your day is to have a teaspoon of

“Alkalising Salts” or Soda Bicarbonate in a glass of water and 10-15g

of “Green Life” before having your breakfast. The Alkalising salts will

increase the alkalinity in your body which will give you more energy

and oxygen which will enhance your metabolism allowing you to

burn more fat for fuel. When your body does not have enough

18

alkaline minerals to neutralise the acids you consume, it is

catastrophic to your body. This over acidity leads to a whole host of

symptoms including fat gain, muscle loss, fatigue and premature

ageing.

Breakfast examples

Quinoa with coconut milk, berries and avocado

Salmon with scrambled organic eggs and organic mushrooms.

Salmon with brown rice, coconut oil and spinach.

Breakfast smoothie - Coconut or almond milk with berries, spinach,

avocado and rice and pea protein powder.

Vegetable stir fry cooked in coconut oil.

19

Foods to shop forFoods to shop forFoods to shop forFoods to shop for

Fruit Fruit Vegetables

Vegetables

Apples

Apricots

Avocado

Banana

Berries (all Kinds)

Blackcurrants

Cherries

Clementine

Courgette

Dates (fresh)

Dragon-fruit

Elderberry

Fig

Guava

Gooseberries

Grapefruit

Honeydew melon

Jackfruit

Kiwi Fruit

Lemon

Lime

Lychee

Mango

Melon

Nectarine

Olives

Orange

Pawpaw

Papaya

Passion fruit

Pomegranate

Pear

Peach

Pineapple

Plum

Raisins

Raspberries

Red-currents

Satsuma

Star fruit

Strawberry

Tomato

Ugli Fruit

Watermelon

Asparagus

Aubergine

Artichoke

Beetroot

Broccoli

Brussels Sprouts

Beetroot

Bok Choy

Bamboo

Carrot

Cabbage

Cauliflower

Celery

Coriander

Chard

Chicory

Chives

Corn

Cucumber

Dandelion

Dill

Eggplant

Fennel

Garlic

Ginger

Ginseng

Gourd

Horseradish

Kale

Kohlrabi

Leek

Lettuce

Mushroom Organic

Onion

Parsnip

Peppers

Potato

Pumpkin

Radish

Rhubarb

Swede

Spinach

Squash

Sweet Potato Meats Poultry Fish Legumes Beef

Bison

Buffalo

Game meats

Lamb/Mutton

Chicken

Turkey

Goose

Duck

Pheasant

Organic Chicken Eggs

Cod

Croaker

Haddock

Flounder

Sardines

Tuna

Wild Pacific Salmon

Adzuki Beans

Black beans

Black Eyed Peas

Broad Beans

Butter Beans

Calico Beans

Cannellini Beans

Chickpeas

Green Beans

Kidney Beans

Lentils

Lima beans

Mung Beans

Pinto Beans

Split Peas

White Beans

Nuts Grain Drinks Oils Almond

Beech Nut

Amaranth Barley

Brown Rice

Water

Greens Drink

Almond Oil

Coconut Oil

20

black Walnut

Brazil Nut

Cashew nut

Chestnut

Coconut

Filbert

Hickory

Macadamia

Pecans

Pine Nuts

Pistachio

Poppy Seeds

Pumpkin Seeds

Sesame Seeds

Sunflower Seeds

Walnut

Corn

Millet

Quinoa

Wild Rice

Vegetable Juice Drink

Almond Milk

Rice Milk

Fish Oil

Flax Oil

Virgin Olive oil

SAMPLE SAMPLE SAMPLE SAMPLE MEAL PLAN MEAL PLAN MEAL PLAN MEAL PLAN

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Alkalizing

Salts

Alkalizing

Salts

Alkalizing

Salts

Alkalizing

Salts

Alkalizing

Salts

Alkalizing

Salts

Alkalizing

Salts

Green Life Green Life Green Life Green Life Green Life Green Life Green Life

Salmon with

scrambled

egg

Vegetable stir

fry cooked in

coconut oil

Quinoa with

coconut milk

berries and

avocado

Breakfast

smoothie -

Coconut or

almond milk

with berries,

spinach,

avocado and

rice and pea

protein

powder

Scrambled

egg with

coconut oil

and spinach

Salmon with

wholegrain

rice, coconut

oil and

spinach

Coconut milk,

mixed berry,

rice and pea

protein and

flax

seed oil

smoothie

Lunch Lunch Lunch Lunch Lunch Lunch Lunch

Quinoa with

raw veg and

olive oil

Salmon with

cherry

tomatoes,

salad leaves

and

cucumber

Chicken with

mixed salad

Chicken

with mixed

salad

Lentils with

veg and

flaxseed oil

Quinoa

with veg

Raw greens

with

avocado

Chicken with

veg

Snack Snack Snack Snack Snack Snack Snack

Natural Smoothie - Handful of Blueberries Handful of Banana with Natural

21

yoghurt wih

strawberries

2ooml

water,

strawberries,

blueberries,

rice and pea

protein, flax

seed oil

brazil nuts with

pumpkin

seeds in

natural

yoghurt

mixed

nuts and

seeds

pumpkin

seeds in

natural

yoghurt

yoghurt with

strawberries,

blueberries

and pumpkin

seeds

Evening

Meal

Evening

Meal

Evening

Meal

Evening

Meal

Evening

Meal

Evening

Meal

Evening

Meal

Fish with

steamed

veg and

wholegrain

rice

Turkey with

steamed veg

Tuna with

steamed

veg and

wholegrain

rice

Chicken

with raw

greens

Salmon

with

avocado

and salad

leaves

Grass fed

beef steak

with organic

mushrooms,

lettuce and

cherry

tomatoes

Homemade

vegetable

soup

Pre Bed Pre Bed Pre Bed Pre Bed Pre Bed Pre Bed Pre Bed

Alkalizing

Salts Alkalizing

Salts Alkalizing

Salts Alkalizing

Salts Alkalizing

Salts Alkalizing

Salts Alkalizing

Salts

Fats - Good Fats / Bad Fats

Good fats are very important for health, they insulate your body,

cushion vital organs, improve skin and hair condition and are used

for fuel. The good fats are the unsaturated fats which are

polyunsaturated and monounsaturated fats, these fats can be found

in olive oil, nuts, eggs, linseed oil and sunflower seeds, and in oily fish

such as mackerel, fresh tuna, salmon and sardines.

Good fats help speed up the metabolism, strengthen the immune

system and help fight against heart disease, cancer and arthritis.

Bad fats however have no benefit to the body, bad fats are saturated

fats and hydrogenated fats which are generally used in processed

foods, these fats can cause high blood pressure and heart disease.

These fats can be found in fatty meat, processed foods, butter,

margarine, cheese, pastries, biscuits and cakes.

22

make the effects of the make the effects of the make the effects of the make the effects of the

diet even betterdiet even betterdiet even betterdiet even better and get and get and get and get

results faster? results faster? results faster? results faster?

The Fit Body Diet Enhancing Methods

1. Write down the following on a piece of paper. My Goal for the

next 28 days is to stick to the Fit Body Diet 100% without slip ups or

fail. I am going to do this because i deserve a Fitter, Healthier Body

and I want to..................................................................................

(insert your personal goal here, it maybe an amount of weight you

want to lose) Because I want to look great for/by

........................................................ (Insert an event and a definite

date here). I’m not going to allow anything to stand between me

achieving this goal because I know I can and will do it and take

action I’m ready to get into great shape. Signed..........................

You may want to type this up on a computer. I want you then to

make AT LEAST 3 copies of this goal and put them in places you know

you will look at them every day. Just simply seeing your goals like this

every day will make them 100% more achievable.

2.Take Photos

Without a doubt the most powerful way to measure results, stay

focused and motivated is to take a before photo. Put it somewhere

you can see it regularly for motivation and make sure you are

wearing tight and minimal clothing - take it against a blank

background. Simply take a photo in the same position 28 days later

and see how you get on. If you want to get really motivated and be

held accountable for your results please send your photos into me at

rich@thefitbodybootcamp.co.uk and ill keep you on track.

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3. Take your Weight

Take your weight at the start of the program using a weighing scale.

What is important, is to stay using the SAME weighing scale

throughout your measurements taking. Always measure at the same

time of day. To get accurate readings measure every 5-7 days. Please

do not get too caught up in ‘battling the scales’ - many people can

become obsessed and I think you’ll agree, you would rather look slim

and lean than weigh less wouldn’t you? If you’re not dropping huge

amounts of weight but the other measurements are falling, then this

is a sign you are still dropping fat. ‘Weight’ has so many different

variables it is not always the most accurate reading of what is going

on within your body. Take too people that look almost identical in

size and their weight can differ hugely!

4. Take Circumference measurements

Using a flexible tape measure take the circumference measurements

at the following points.

Waist -at the belly button line, Measure the total distance of your

waist at the belly button line and record the measurement in inches

Glutes (bum)- measure the glutes the whole distance round at the

widest point. Record the measurements in inches

Legs- Measure each of your legs at the centre of your thighs.

Measure the full circumference and record the measure in inches.

You may find that you need somebody else to take the

measurements for you. Make it a clear objective to re take these

measurements every 7 days to monitor your progress.

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Here is a simple chart to fill in your measurements.

Starting Figures Date: ______________

Weight _______________________ Waist Measurement

_____________ Glutes (bum) (widest point)_____________ Thighs

Right Leg__________ Left Leg_________

week 1 Weight _______________________ Waist Measurement

_____________ Glutes (widest point)_____________ Thighs Right

Leg__________ Left Leg_________

Week 2 Weight _______________________ Waist Measurement

_____________ Glutes (widest point)_____________ Thighs Right

Leg__________ Left Leg_________

Week 3 Weight _______________________ Waist Measurement

_____________ Glutes (widest point)_____________ Thighs Right

Leg__________ Left Leg_________

Week 4 Weight _______________________ Waist Measurement

_____________ Glutes (widest point)_____________ Thighs Right

Leg__________ Left Leg_________

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The end of the 30 days

By the end of the 30 days you should lose a rather large amount of

body fat and excess water, Your health and general vitality will

improve this is because the human body is overwhelmed with toxins,

when removing these toxins from your diet your body will ....

But whilst both weight and fat loss are desirable outcomes for many

people that’s not the real point to this eating plan. This whole system

is about improving your health, your wellness and your vitality and as

long as you follow the plan as I’ve laid it out for you you’ll achieve all

this and much more besides.

Dedicated to helping you get results fast

Richard Morris

The Fit Body Boot Camp