Six week challenge

If you are looking to get the best possible results in a short amount of time, try our 6 week challenge.

Step One - The Eating Plan

In order to achieve maximum fat loss, you need to combine a realistic eating plan with an exercise plan.
Initially you need to work out a realistic eating plan that you can actually follow for six weeks, not something unrealistic
that you give up three days later. The slow carb diet will shift body fat and give you the chance to binge once a week on practically
anything you want.

Once you are set on an eating plan, the next stage is to clear out the cupboards of any dodgy food that may tempt you and stock up on the
good stuff. Its best to give any eating plan a couple of weeks trial and error before commencing the six week challenge. During this stage make a note of what you eating, when etc,  and take photos of the foods you eat on your phone, this will help illustrate your current habits.
Start to work out how to plan a days eating, it really doesn't take that long and you will reap the rewards later.

Step Two - Measurements

Now you need to take basic measurements to establish your starting point (which we can do for you) -

-Body Fat Reading
-Waist Measurement
-a 'before' photo (Front and Back)

Do NOT weigh yourself using conventional scales, this does not give you a decent indication of body composition changes and it is confusing when you are losing fat and adding some muscle at the same time.

Many people dislike the idea of the 'before' photo, but this can be really motivational. Large studies on weight loss show that those who take
before photos are more likely to succeed than those who don't (such as the well known 'Body for Life' program) The photos also give a clear indication of body composition changes that will take place during the six weeks.

Chose your start date, and then take your measurements once a week, on an empty stomach, prior to any cheat day - Friday or Saturday morning.

Step Three - Exercise

Over the six weeks, aim to complete a minimum of 18 sessions (6 x strength sessions, 6 I x interval sessions, 6 x low intensity sessions)
but as the weeks go on it is OK to do a bit more.

You do not need to do loads of exercise to lose body fat, and too much exercise can be counter productive.

Each week:

1 -2 Strength Training Workouts with a trainer. You should approach these sessions with renewed vigor, no complaining , no slacking - 100% commitment to every session. Each session should be enjoyable hard work, all workouts will be recorded and you have to aim to better the sessions each time.


1 -2 x HIIT (High Intensity Interval Training) Short bursts of cycling or running (such as the 'Tabata' Method, 20 seconds hard, 10 seconds easy,
repeated 8 times) Take it easy if you unfit to start with and get some help from a trainer.


 1-2 x low intensity sessions. This includes walking, swimming, cycling - aim for 30 -40 minutes each time. Essential if you are currently in a sedentary job.

Step Four - Relax

Enjoying the cheat day, getting plenty of sleep and being plain lazy are all part of the equation!

Step Five - Results

Realsitically you should aim to lose 2-4lbs per week (depending on your initial weight) and about 5-10% body fat over the six weeks.
Its really worth keeping a diary / blog and sharing you results with others.