Who is this plan for?
This really is for anyone! Men/women, new to the gym/seasoned gym goers, those looking to burn fat/those wanting to put on some size/those looking to improve athletic performance - anyone! Also, because every single exercise has a detailed video explanation of how to perform it, this would be a great purchase for anyone studying to become a PT; I would have loved to have something like this when I was studying.
What is it?
It’s a 17-week training program, with the option to purchase a personalised meal plan alongside, tailored to your goals. The whole program gives you the knowledge on how to train, why you’re doing what you’re doing and also teaches you about calories so you can eat intuitively after the plan has finished. Not to mention the 51recipes and whole load of snack ideas.
Do i need a gym?
The original plan was programmed to be undertaken in the gym but I re-filmed all the content to enable you to complete the workouts with dumbbells and resistance bands (the pull up assistance type). So, if you have dumbbells and resistance bands at home, this can definitely be tailored to do home workouts and can even prove helpful if you are working out in a gym at busy times - there are always alternatives.
What training will I be doing?
A common misconception is that your training needs to be different if you want to burn fat vs. build muscle. In fact, it is your diet, alongside training, that determines your body composition and everyone can benefit from lifting weights. For that reason, throughout the duration of this whole program, you will be doing strength training, resistance training and conditioning. These words are often confusing so, to make it simple, it’s basically ‘weights’ and ‘cardio,’ but with a difference.
My ethos is all about working hard for longer periods in order to give you that lenience with your diet and lifestyle (because you'll be burning more calories) and I strongly believe in a training protocol I have created called ‘L.I.I.T.’ This stands for ‘Longer Interval Intensity Training’ and can be applied to both weightlifting and cardio. You will be working uncomfortably for longer periods, which will improve fitness, burn more calories and put your muscles under tension for longer periods to stimulate growth.
What do you mean ‘with a difference?’
How long will it take for my program to arrive
If you purchase a training program or the meal plan, you get a link to download it instantly. Just make sure you do this within 24 hours, before it expires. - Check your junk if it doesn’t come through straight away!
With regards the ‘calories for the meal plan’ document, I say ‘up to 7 days’ but the likelihood is that it will be within 48 hours. I’m a one-man-band so it’s dependent on volume of sales, but I want you to get it ASAP.
what information do you need from me to create my program
You only need to give information if you purchase the ‘calories for the meal plan’ document as I need to calculate your calories based on a few metrics. You will be asked to supply your: first name, last name, age, gender, email, weight in kg, height in cm, number of times you are going to workout a week and your goal.
This is all necessary to create your plan as all of these details are used to work out your calories.
What if I have allergies or intolerences?
The beauty of the meal plan is that each individual ingredient is given, with the amount you need to use and the associated calories. The benefit of this is that you can swap the ingredients out as you wish; all you need to do is make sure the calories equate to the same amount.
i.e. 145g spaghetti = 255 calories but if you have a gluten intolerance you can substitute spaghetti for quinoa. You would just need to make sure the grams of quinoa = 255 calories, in this case 70g.
should i weigh myself?
Not regularly. You only need to know your weight when you get to the end of a phase because, as I mentioned earlier, it is one of the metrics needed got calculate your calories. A better way of tracking progress is to take photos. Take them weekly, under the same conditions, and this will be a great way to not only track progress, but also to motivate you as you start to see changes.
I will add more FAQs as they come in so either DM me @Temp_tation or email me Temptation@litness.co.uk