Thanks for all your e-mails. I have read some and it all seems very interesting. However I haven’t yet purchased the copy of the 4 Wks fat loss, purely because first I haven’t really started yet, secondly because I have so many books at home incl. the 6 weeks abs diet, but never really do or follow any of it.

I do sports and I do go the gym, but I also love food, I love cooking it and eating it and I just convinced myself that life’s too short for not to be doing or eating what one likes.  

However even though I’m not really over weight and in good shape and health I do have roughly 3% more cholesterol than I should have.  I know that I will come back from my vacation with an extra couple of KG’s, this is inevitable as the Family chains me to the table when I go back home to Sicily, and that’s really why I had signed up to the 4 weeks fat loss after reading about it on Men’s Health.

Perhaps from reading this e-mail you could give me some advice on how to keep up and to stick with a program?!  My aim is to get proper ripped come December.

 I look forward to hearing from you.

 Thanks and kind regards

 Pepe

Matt's reply to above email

Hi Pepe,

A lot of what you’ve talked about – is about basic goal setting and what you REALLY WANT. A lot of people say they want something – but in reality they don’t really want to make the changes necessary to get to their goal.

e.g. You say life is 'too short not to do what you want' and then you say later you want to be 'Proper ripped in December'.  You can't have both

I find that people who are lean / ripped maintain their regime despite of who is around them. We’ll do a bigger piece on getting your mind right for change and sticking to goals but briefly I’d suggest you do the following;

Establish your goals – using the SMART  (Specific principles – they are simple and perhaps often over looked as being a little old fashioned – but they work!

Make sure you are firmly committed to your goal – ask yourself why, why, why until you get to the real reason you really want to get there.

e.g.I want to be ripped because;

I’ll look better, why – because I’ll be less fat,

why is ebning less fat important

because I’ll have more confidence,

why will that help, because I lack confidence etc.

You get the picture – you’ll get to the bottom of why you really need that goal – it might be as simple as I’ll be more attractive and get more action in the bedroom! – doesn’t matter and does not need to be politically correct – just your own pure motivation.

Next you need to get to the stuff which will get you there – and little daily things which need to be in place – this I call ‘skill power’ it’ll beat will power any day of the week – and you need to have it in place to succeed,

It’s in short called preparation.

Where will I train each day – where will I eat, when will I make my meals to take to work – is there any where near work which will do in case I get caught short. What equipment will I have at home to do my pm training.

Who could I team up with – ?

Tell your friends, tell your work mates – let everyone know what you are doing and why you are doing it. Surround yourself with people who will help you succeed – if your mates are fat ditch them! Lol.

But seriously you want terrorists out of the picture when you are trying to build a new body and new set of habits – they lurk everywhere.

Dude on holiday – why don't you train more? – get some running shoes, a body weight circuits – get the book convict conditioning. Get fit on holiday.

Ok enough of a rant now.

Hope this helps

Matt

It's really good to have a focus for why you are wanting to lose weight, it helps concentrate your mind and you have an in built tracking mechanism.

The BIG PROBLEM with this approach is how far out in advance your target date is. A friend I was talking to recently wants to lose weight and get in shape for her 30th Birthday.

She was telling me that

'I've got 18 months to go and need to lose 2 and a half stone thats 31 pounds, it's only 1.7 pounds a MONTH.  That's going to be easy to do'

Yes it's easy to lose that amount of weight a month in theory.

In practice it could prove to be difficult for her.

Here's why…

WHAT'S THE PROBLEM WITH HER GOAL?

The target date is too far in the distance.

When it comes to losing weight essentially we have to change some of our behaviours and how we relate to food, these are different for everybody it might be

• eating more regularly to regulate your blood sugar
  
• having a breakfast to kick start your metabolism
• not eating crisps, biscuits, ice cream etc
  
• stop late night snacking
• drinking less alcohol
  
• eating when bored, tired or depressed
• starting to exercise a bit more
  
• sleeping better

So how does that relate to your target date?

The problem I have when a target date is too far in the distance is that it does not force you to start taking consistent action now, when it comes to making a choice about how you are going to behave you think to yourself 'it's Ok I've got plenty of time, I can make it up later'

With this approach you end up bumbling along and creating more of the fat loss emotional rollercoasters than are necessary.

What I predict will happen with my friend is that

she will bumble along riding the emotional roller coaster for the next 15 months and maybe lose 5-10lbs and then she'll create a flurry of activity and discipline in the last 3 months to as she tries to reach her target or maybe she will read this article and change her thinking.

Lets start off with what is a realistic amount of weight to lose each week, a lot of this depends on how overweight you are to begin with, the more you have to lose the easier it is to lose more fat. Most people will lose 3-5 lbs a week on the intense phase of my fat loss plan. But a more realistic target over a continued period of time is closer to 1-2 lbs a week, choosing an amount like that you should be able to maintain continued progress.

So in my friends case I would say to her lets set a target of just losing 1.5 lbs a week, it's easily doable and she may even get well ahead of the target,

Her new target time is now 20 weeks instead of 78 weeks, I would also suggest she give herself some rewards as she moves along, knowing her and what she likes doing I'd suggest she build in some rewards along the way.

e.g.

5  lbs Manicure
10 lbs Pedicure and foot massage
15 lbs Tickets to theatre or other event
20 lbs Full body massage
25 lbs Night away in a hotel
30 lbs Weekend city break

So even though she has got the big picture in mind she can shift her daily focus onto getting a manicure and losing the first 5 lbs.

When our clients do a 2 week intensive phase on 4 week fat loss they lose anything between 6-12 lbs on average depending on how much exercise you do, just eating the diet we propose will help most people drop 2-3 lbs in a week without doing much exercise.

Look out for another goal setting tip that I'll share with you next time.

Let me know if you've got any goal setting tips that have worked or are working for you.

Matt

As you all know there is a lot of fluff out there when it comes to personal development especially when it comes to diet and fatloss.  What the Prof  has done in this book is to look at scientific studies that have actually been proved to work and explain the reasoning in Under a Minute .

It’s well worth reading.

There are a few tips  that are directly related to weightloss. Here’s what he recommends:

1.  Keep a food Diary

Write down everything you eat during the day. No surprise that this works the sheer fact of knowing that you are going to have to write it down in your diary can be enough of an incentive not to eat that chocolate bar. It’s what we’ve always recommended in Four Week FatLoss but from the other direction we recommend that you plan what you are going to eat for the week ahead of time and stick to that.

2. Beware of Large Crockery

When you use bigger plates and serving spoons you end up eating a lot more.  A study showed that using a bigger serving spoon resulted in 13% more ice cream being taken and a bigger bowl a whopping 31% more.  If you use big spoons and big bowls and plates at home – you’re in BIG trouble. 

You might not want to get a new set of crockery, however if you seriously want to change your life then it’s a relatively easy change to make.

There are a few more tips from the book that I’ll tell you about in my next post.

Let me know if either of these make sense to you and if you need to  or are going to make any of these changes.

Matt Lovell

This is the book I told him to get Convict Conditioning.

You can't get much better than Convict Conditioning,  it's a CLASSIC.  As you know I like to keep my finger on the cutting edge however sometimes OLD SCHOOL works the best.

These are great fatloss exercises.

If you are anything like me just reading the information on the sales page gives me goose bumps.

Check it out and read the sales page and let me know what you think

Matt

======================================

Subject: RE: Is this what's stopping you?

Hi Matt

Thanks for the opportunity to speak to you.

My aim originally was to become more healthy and lose a bit of weight. As I have a good sporting background I felt that I could achieve my modest outcomes without your help hence I did not subscribe to your program.

Last October I was

• 14st 8lbs
• with 26% body fat.
• BP 146 /91.
• Waist 38 inches.

On April 1st this year

• 11st 10lbs
• with 10% bodyfat.
• BP 131/81.
• Waist 31inches.

As you can see great results.

I feel that the results were primarily due to eating lots more protein (150g a day), reducing carbs to a bowl of porridge a day, nothing sugary and regular exercise (alternating between weights and cardio over 6 days a week)

I am now attempting to maintain my achievements and have reduced my training to 3 days per week. Food intake is pretty similar though. My new target is to stay the same for 6 months with the emphasis on body fat levels / energy levels.

I have been amazed at the results that I have got just from the information gleaned from your e-mails and Q & A s sessions. I do also  read your articles in the health Mags on offer.

All of this has been witnessed by my work colleagues and relatives and they too have accessed your web site. Some have told me that they have actually subscribed to your program as they feel they need the motivation to succeed.

You have been a great help and I see people getting results doing similar things to what I was doing (perhaps not as committed as I was).

If I "come off the rails" I may well subscribe to the program myself but as yet I am feeling quite comfortable with myself and the input that you have provided. Thanks for you knowledge and experience and can I wish you all the success in the future. Maybe you can change the shapes and mentality of society as we know it before its too late.

Dave (age 51)

======================================

I'm thrilled when I get messages like that and Dave has not even purchased anything from me, just being a part in helping him change his health and well being is reward in itself.

If you're as disciplined as Dave is then act on the tips that I send out to you, if you need a bit more motivation and support then sign up and we'll help get you moving in the right direction.

Matt

Hi Matt

I am a vegetarian who doesn't eat any, meat, fish or eggs. Will you still be able to produce an effective plan for me?

I exercise 3-4 times a week, and take a protein supplement, yet have always been unable to remove the "tyre" of fat around my stomach!!

Rahul

======================

Date: Fri, 23 Apr 2010 08:15:19 +0100

Hi Rahul

Yes we can sort out a plan for you.

Just because you are a vegetarian doesn't mean you have to be overweight for the rest of your life.

• What type of protein supplement do you use?
• I assume you eat milk products?
• What do you think are the prob foods that have contributed to your weight gain?

Gavin Allinson

======================

On Fri, Apr 23, 2010 at 12:24 PM, Rahul wrote:

Hi Gavin, thanks for your reply.

Yes milk products are fine. I take a whey isolate supplement when working out. Also flaxseed capsules when I remember too!

I try to avoid products that are high in fat, but acknowledge that carb heavy foods probably make up a large proportion of my diet, although I do try and control these too.  So eating less bread (lunches) and replacing them with wraps as an example. I will probably have pasta twice a week. i have tried also to increase my soy food intake too.

I have never been able to have a truly flat stomach and have pretty much given up on the idea. If you think you guys can help I am would give it a go and sign up.

Rahul

======================

Date: Fri, 23 Apr 2010 13:48:27

Ok Rahul

With some tweaks of what you are eating allied with the training we can help you lose this fat.

What I suggest is you read the document go through the plan and then when you work out your weekly meals send us what you would eat normally/that fits into the plan,  and either Matt or I will tweak what you come up with.

It's mostly animal protein based currently but if we do this specially for you ( it will be a bit of work) then we will have a seperate vegeterian meal plan that can be used for other people.

best regards

Gavin

======================

On Wed, Apr 28, 2010 at 10:38 PM, Rahul wrote:

Hi guys

I have modified the plan slightly to fit in with a few things specific to my life at the moment. I realise it probably wont be as effective but I hope it will help me to achieve weight loss.

I get up every weekday morning and study for an hour. At the moment this is a requirement I need to fulfil. I know this is the most effective time to exercise, but hopefully I can put in the extra work into my evening sessions to compensate somewhat.  Also my evening exercises are done straight after work (gym is next to work, and football is at 6pm every wednesday). So I have scheduled my final meal after my evening exercise. Is this ok?

I have tried to be as creative as I can considering my strict vegetarian diet.  What do you think?

The entries in red, I am slightly unsure of and need advice.  I am struggling for a breakfast option. Alpen, with yogurt and milk, along with a glass of orange juice is what I currently have.  Also these are currently the times I have my protein shakes. Is this ok?

I have had to put quite a lot of quorn products in as a meat substitute, and was wondering if you knew of any other effective substitutes. Just to add some variety. How about things like Quinoa or Pinto beans? I know they are high in protein but may also have a carbohydrate content…

Thanks in advance

Rahul

======================

Date: Tue, 4 May 2010 15:57:25 +0100

Subject: Re: Do you know why diets don't work?

Hi Rahul,

Apologies not sure if either Matt or I got back to you on this. We did talk about it.

Re am exercise go to bed 30 minutes earlier and get up and do a quick 20-30 min interval session, it will wake you up fast and you will do better on your studying as you will be alert and alive.

If you exercise at 6pm with football I would still go out at 9 PM and do something for 30 minutes, we are only talking about doing this for a short period of time it is not for the rest of your life.

There are carbs in quorn so keep this in mind when calculating the carbs from veggies you are going to have.

Quinoa and pinto beans are good when you are on maintenance but not on fat loss.

For breakfast options the alpen and orange juice is a definite NO NO you can have savoury meals for breakfast left overs from your evening meals I often do that.

Add some cottage cheese, protein powder and a few ice cubes, psylium husk powder and blitz it in a blender to make a really thick filling shake for breakfast.  I love them.

====================

On Tue, May 4, 2010 at 9:02 PM, Rahul wrote:

Hi Gavin

Thanks for getting back to me, I was about to email to follow this up today.

Ok I will get up before my study period and go for a run. I am pretty motivated to achieve this weight loss.

Didn't know about the carb content in quorn so will keep that in mind. I looked up the psylium husk powder and it seems this is a effective remedy for constipation. Is this going to help me with the weight loss aspect?

I have tried to co-ordinate my use of protein shakes and creatine to increase my lean muscle, according to what I have managed to find out on the web.  Theory being that lean muscle helps to burn fat and obviously to look a bit better. Am I using these effectively?

I managed to sprain my ankle ligaments last Wednesday running home from work, thankfully the x-ray showed no fractures. I'm hoping I can start exercising again next week, but am going to adapt the eating plan staight away to help me adjust to the changes ahead.

Many thanks
Rahul

====================

Gavin Allinson to Rahul,
 May 5 (7 days ago)

When you get up do your exercise if you have got a bad ankle you can still do upper body exercises, push ups you can do them with your bad ankle of the floor, one legged squats you need to get creative.

I've got a broken hand at the moment so am having to be resourceful myself!

Don't do too much running do more body weights at home.

Likewise the cross trainer it's better to work harder do,ing weights for 30 min, aim to do 12-15 reps and move onto another machine, keep moving, sweat loads.

Dont have the honey in the shakes
1 tsp creatine is enough each day

In the evenings you can drop the shake if you are having a meal after you train.

Redo your plan and resend

thanks

Gav

==============

On 5 May 2010, at 22:36, Rahul wrote:

Hi Gavin, made some modifications to my plan, what do you think? Not sure if I can stomach the rich brekkie you suggested, so how about a handful of almonds and walnuts?

I started to introduce honey into my post workout shakes to create an isulin spike. According to my research this helps the body absorb creatine and protein much quicker.  If you say its a bad idea I will remove it. From reading around just now it appears a lot of people use dextrose to achieve the same effect, maybe this would be better?

Many thanks
Rahul

====================

Date: Thu, 6 May 2010 08:15:25

Only have the evening shake on the days when you have heavy sessions like the 90 min circuit training

When the sessions are lighter like 25 mins you don't need the shake.

You are right about the insulin spike but you are wanting to lose weight here so avoid the honey for now ( you need more than one spoonful to create a spike anyway)

Surely there must be some days eg on the weekend when you can train later on and eat earlier. This will make a difference.

Food looks good now can you get some fibre into the shake.

Gavin Allinson

====================

On Thu, May 6, 2010 at 10:15 AM, Rahul wrote:

Ok I will ditch the honey for now, and drop the shake on those particular evenings.
 
I can swap the weekend excercise and evening meal easily so yes I will amend my plan. As for the fibre I will purchase some psylium husk powder.

After doing some more reading it seems this adds volume to the shake and helps to make you feel fuller.
 
Seems like I am ready to go!

When I work with elite athletes this is a strategy that I employ for a number of reasons, the main ones are to help repair and recover from intense training and when the athlete is trying to add extra muscle mass.

Growth Hormone is one of the most anabolic hormones produced in the body, as we reach our early 20's the levels of it that is produced naturally by our body start to decline rapidly. As it's name suggests it's main function is Growth and Repair.

Very important for athletes! 

The good news is that by using the right mix of supplements you can naturally increase your levels of Growth Hormone so you can recover faster and repair or grow new tissue quicker.

I've been using some of the products that are available in the market and have decided to engineer my own version that I can use exclusively with my athletes.

Clients and members only
login to see purchase details

One of our clients took a photo of every meal he had for 2 weeks and has put it into a PDF.

Here it is.

He dropped 8 Kg in 2 weeks doing this, that's 17 and a half pounds in old money.

Don't get hung up on the weight loss,  just look at what he has eaten, you'll see that the meals are nutritious, healthy and they look filling too.

Once you learn and understand the principles I teach in Four Week Fat Loss you'll want to eat like this for the rest of your life.

Let me know what you think about his meal selections..

At opposite ends of the fat loss diet spectrum you have Ultra Low Carb like the Atkins Diet that severely restricts carbohydrate, it's effective, you do burn fat quickly however it's hard to adhere to for a lot of people on a longer term basis.

At the other end of the spectrum you have high carb/low fat diets, these work by gradually restricting the amount of calories that you get, however the major downside of these fat loss diets is that instead of losing just fat you can end up losing muscle mass.

Losing your muscle mass when dieting is one of the worst things that can happen to you because when this happens it slows your metabolism down because muscle requires a lot of energy to keep it active, it's a bit like a gaz guzzling 4×4 that burns calories instead of petrol.

Low fat diets also end up being high carb diets and carbohydrates can make you fat, they do this by causing your blood sugar to rise and when this happens insulin is produced, any excess sugar in your blood stream gets converted to fat.

As with most things the best option is the one that is in the middle ground; what I suggest you look for in a fat loss diet is

• High Protein
• Moderate Healthy Fats ( Omega3 oils and Olive Oils)
• Low to Moderate Carbs – with the emphasis on broccoli, cabbage and cauliflower.

If you follow these guiding principles you wont go too far wrong.

Here are some considerations in no particular order

• First of all you want it to deliver results
  
• Easy to do so you stick with it
• Food tastes good
  
• Adaptable so it fits in with your lifestyle
• Healthy you dont want to end up a skinny wreck
  
• Based on real foods not shakes and packets
• Needs to burn fat and preserve muscle

I'm not going to mention exercise because diet is the most important consideration, if your diet is bad no amount of training can compensate for that. So nutrition has to be the corner stone of your fat loss program, forget the catchy names like 6 minute abs that focus on exercise.  You can get your abs showing no problem it's not going to be stomach exercises that do that though it is your diet.

I developed my fat loss program because I needed a system that I could use with the elite rugby players and athletes that I work with, they do it when the occasion arises and so do the members of their families.

For more tips register here.

You can hear

Questions and Answers of 18th Jan 2010 here

Questions and Answers of 25th Jan 2010 here

We’ll be doing a transcript of the calls.

How good you are at doing this is your Bounce Back Ability Quotient.

I got tested in A MAJOR WAY LAST WEEK.

Up in Loughborough at a meeting and got a call from my wife that the front room of our house was on fire and was completely gutted.

I'm not talking about a little electrical fire, it was fire engines, smashed out front window and smoke damage all through the house.

They reckon it might be 6 months before it's liveable again. 

Photos of the damage…

It's a 4 page report that only takes a few minutes to read and just adopting 1 or 2 of the suggestions could help.

Click here to download Xmas-day-eating-plan (or right click and save)

She’s been on the plan for 10 days, you can sense her enthusiasm leaping off the page as you read this.

I get a real buzz when I get messages like this!

———————————————————————————————

Matt

A little update.

I have completed a strict 10 days on the plan. I have fallen short of 4 days , due to my birthday weekend and exams, however I will be doing the plan for the next four days to make up for that.

The good news is I have dropped to 21% Bodyfat.

My weight dropped only slightly to 58kilo, but to be honest, I feel really comfortable with this as the plan works.

Perhaps the weight training I am doing is stopping the weight coming down? Not sure.

I went out in my new size 8 dress last night, and everyone was amazed at how much slimmer I look.

I found the eating plan really easy to follow and although eating so often ( 4 times a day) is hard, I still do it and health wise I feel better than ever, no cravings ,no bloating.

I intend to carry on eating every three hours forever so as to not have cravings and to not get moody because I haven’t eaten is heaven! Lol.

I noticed straight away over the weekend when I wasn’t following the plan the effect food has on my body and I feel really body aware now. I am so bloated after eating what I wanted; I don’t like the feeling at all.

You have taught me lots and I am really glad I spoke to you , as I just couldn’t shift the weight around my hips and it has fallen off…I am starting to think perhaps I had an intolerance to certain foods and not eating the amount of fruit I was , has clearly  helped.

I know I need to work the sleep issue we spoke about, and I have 5HTP ( link to our product) on order and will work on this.

Friday I have a photo shoot at the gym , so will send over the after shoots!

Thanks Matt and Gavin, top diet, top advice and really so simple.

Talk soon

Amanda

———————————————————————————————

Hi Matt,

I have one question ….

Is it indeed 4 week FAT loss or 4 week WEIGHT loss?

I am looking to lose fat but not really interested in losing the muscle mass I have also which is what happened when I went on other diets.

Regards,

Nozer

————————————————–

Hi Nozer

Gavin here, it’s fat loss. I compete competitively in indoor rowing competitions and am getting ready  to go to the World Champs in February so I do not want to lose any muscle.

After February I am going to add some more muscle doing the regenerate program so I dont want to have to lose muscle now to then have to put it on again.

Four Week Fat Loss is the same protocol that Matt has used with countless rugby players to lose FAT and maintain muscle, when he works with those guys he measures their body fat using calipers, they don’t do that with most diets.

hope this helps

Gavin

———————————-

Hi Gavin, Matt,

Thanks for responding. I am definitely very interested in this. I suspect that I won’t start until after the festive season ends (ive already got 3 xmas parties to go to).

One final question – I am of indian decent so my cooking at home is predominately Indian (spicey to be specific). Will this programme help me to massage my everyday cooking to fit into a healthier lifestyle?

Regards,

Nozer

—————————

Nozer

Spices are definately good and can even help increase your metabolism especialy chilli, I love spicy food and eat loads of indian style food myself, there are a few little tweaks you need to make

e.g one thing I do is to replace the rice that you might traditionally have with something like spicy cabbage ( cabbage cooked with spices) or just some curry paste and a bit of yoghurt or cauliflower fried in virgin coconut oil and cooked with different spices.

We’ve got some videos within the system which will let you know what to choose if you are going out for any sort of meal obviously Indian is in there.

Gavin

P.S. Dont wait till after Xmas to start if you learn these principles before the holiday season you can still go out and have a good time but by making some different choices you won’t have so much fat to lose after Xmas.

As you probably know ‘One Size Doesn’t Fit All’ and often tweaks need to be made so that you get the BEST out  of any system.

I’m there to help you make the tweaks.

Recently I adapted the Four Week Fat Loss  program for a PARAMEDIC  who was working shifts.

This time it is for a woman  Amanda Locke who fights as a THAI BOXER out of  The Tsunami Gym in Cambridge and wants to lose 4KG of fat so she can fight at a lower weight class.

Amanda had her first semi –pro fight last month, anyone who gets into an Octagon has got my respect!

I do some Thai boxing myself so I was especially keen to help Amanda.  We had a bit of communication via e-mail before Amanda decided to purchase Four Week Fat Loss

It can be a cost effective alternative for a lot of people as a sports nutrition consultation with me costs £500- £1000.

Here’s what Amanda had to say and below is my personal response to her.

I am currently fighting at 59kilo with 21% body fat and despite training every day, with one day rest, I am failing to drop body fat.

I am not losing muscle or going up or down in weight, I stay the same and have done for months!

My goal is to drop to 55kilo and body fat to around 18%, however I don’t  want to lose muscle as I need the strength.

Here’s my existing training program , I need to be able to get through each session without losing too much energy… I also get really hungry with all the training and tend to snack on fruit . I eat really well in general, I get really bad cravings for sweet things however.  I tend to eat breakfast at around 7 and snack again at 10 and then have lunch at 11 and then snack again after lunch time workout and then eat again at 4 (main meal). I sometimes eat after training then, normally fruit.

Monday: Weights upper body(1hour), Thai Boxing(2 hours)

Tuesday (3Krun)

Wednesday (Weights upper body and Thai Boxing as per Monday

Thursday: 3k run, lower body weights

Friday (3k run and circuit training)

Saturday Thai session for around 4 hours.

Here’s my reply

First you need to do the preparation phase – only eat fruit post training during this phase – next prepare for the intensive phase; during this phase you will drop in energy a little.

Before sessions you should use; Branch Chain Amino Acids (BCAA) 20g and 5g of tyrosine – for energy, you’ll need this mixture for each hours training you do.

Branch Chains will help preserve your muscle mass and can be broken down by the body into glucose as an energy source and the tyrosine which is another amino acid will help you maintain focus.  After each of your sessions I want you to take a protein shake.

The 14 day intensive phase – is for strict fat burning – stick to your guns – get through it, the fat will melt off.  I presume you are night fighting that often maybe once a month?  You can do the strict fat burning phase just after a fight well before your next one.  Once you are through this – you’ll need to settle into maintenance and build back in some additional foods for energy and performance.

I would eat fruits to fuel your sessions – 2 pieces roughly an hour before Thai – but other than that try to stick to the principles. You may also want to slightly increase carbs post session only so you can look to take a protein and carb drink post session. Keep to the BCAAs and tyrosine during sessions.

Hope this helps for now.

Matt

As you can see I’m here to give a personal service and when you ask for help it often has a knock on effect because other people get to benefit as well.

So please don’t be shy, once you’ve purchased Four Week Fat Loss and you’ve gone through the materials let me know if you are struggling putting it into practice.

If you’re full of enthusiasm it’s easy to get a bit GUNG-HO and overdo things.

I’ve pulled together some exercises that are a combination of sessions in the gym and simple LIFESTYLE HACKS.

Click here (or right click and save) to download free Four Week Fat Loss Beginners Workout.

Matt

In this clip I demonstrate how eating a high carbohydrate and low fat diet can ultimately make you fat.

Detox Apple Fibre and Psyllium Husk

Could you be carrying around toxic substances

One method the body has of dealing with toxic substances is to store them in fat cells.

Find out how you can remove them safely.