YOU’VE ASKED THIS BEFORE, BUT THIS TIME THE ANSWER IS DIFFERENT
WHAT IS THE BEST WAY TO GET FIT AND LEANER?
CLASSES? CARDIO? WEIGHTS?
TRUTH BE TOLD, YOU WILL LOSE SOME WEIGHT DOING ANY KIND OF ACTIVITY AND SPORT ON REGULAR BASIS, SOME MORE THAN OTHERS.
WHAT MAKES 30 DAYS U-FIT CHALLENGE SO AWESOME IS THAT IT GIVES YOU THE PERFECT AMOUNT OF EXPOSURE TO WEIGHTS TRAINING THAT WILL HELP YOU GAIN STRENGTH TO IMPROVE YOUR POSTERIOR CHAIN MUSCLE, TO FACILITATE YOUR TRAINING WORKOUT SO YOU WILL FEEL BETTER, FITTER AND LEANER. EVERY WORKOUT WILL FEEL LIKE ITS MEANT TO BE FOR YOU AND IT DOESN’T FEEL LIKE WORK OR A DEMAND TO WORKOUT.
“IT JUST FEELS RIGHT”
YOU WILL BE GETTING FITTER, LEANER AND HEALTHIER WITHOUT EVEN KNOWING!
30 DAYS U-FIT CHALLENGE IS BACK AND BETTER THAN EVER!
If you want THIS year to be the one, you finally get your body and energy back to a happy place, you will rave about each workout routine and to your friends as well and the new improved 30 days U-FIT challenge.
This is what you get:
Training 2-3 times per week with me or if you are too far we have an online based training system, for more information visit the website and contact Ryan for more info – CLICK HERE
There’ll be no guessing, no wasted time wondering what to do – you’ll just get immediate access to the programme that has helped hundreds of people get in shape.
You’ll get access to a completely individualized nutrition programme designed to fir your lifestyle, but without the usual diet hassle, because a diet should be designed to fit ones individuals lifestyle not the other way round.
You’ll get a free start up guide plan when you first sign up worth £199.
Access to our training facility at the Impulse Leasure in belhus park in Corringham is given on the 30 days U-FIT challenge Programme so there’s no extra cost.
Whenever you seem lost I will always be there to support you – Along you will get recipes EBOOKS, meal plans, and bite size home workout videos.
One of the secrets to getting in shape is having a team of people who ‘get it’.So during the process you will not only learn about your self and how you can get in shape but you will learn how to build sustainable habits on weekly basis so you can retain your lifestyle and gains.
Each month I only take on 3-4 new U-FIT challengers, so if you would like to chat about getting one of the spaces please click make me lean now:”
Hear what one of my clients had to say about my training and eating habits
<<< CLICK HERE >>>
“I met Ryan last year at a local boot camp session he lead, and we instantly hit it off. I saw from the way he approached the classes that he knew his work well and understood my needs – not just mine, but everyone in the class. I sought out advice from Ryan before taking part in a Spartan Race, an endurance obstacle course race similar to Tough Mudder and other endurance events. As I’d never taken part in an event like this, I figured that I would need all the help I could get. From what I’d seen in the boot camp sessions, I knew he could help me.
Ryan took the time to sit down and discuss in detail with me the nature of the race I was taking part in, as well as explaining the obstacles I would potentially face. This enabled him to understand what assistance I would need, constructing a weekly workout plan that was structured around my full-time job and still enabled me to have a social life. The plan was tailored specifically to what I was looking for – to lower my body fat whilst increasing fitness, core strength and power.
Along with the workout plan, Ryan constructed a diet than gave me the calories I needed to sustain my energy through the week. The plan included all the food I loved and involved me eating every three hours to keep my metabolic rate high. Although initially daunted by the amount of food he suggested I should eat, it wasn’t long before I was devouring my way through all the food he suggested.
Thanks to Ryan’s help developing a workout and diet plan, I had the confidence and ability to complete not one, but three Spartan Races in the space of three months. Although I do not meet with Ryan as much as I did before, he provided me with necessary the help that I have used throughout my training today. I have taken the advice and guidance with me, which has provided me with the ability and confidence to take part in future events. I certainly wouldn’t be where I am today without him.”
I started sessions with Ryan back in April 2013 to prepare myself for a half marathon. I had signed myself up for without any training. Straight away Ryan set me a diet plan and an exerciseKatie Talbot Before and after program. We met regularly to track my progress and to extend my training.
At the beginning I was worried about the amount he had set me to eat and the weight training he had planned for me. As someone who has always been conscious of weight, it took me a while understand why I needed the amount suggested. Plus the idea of weights scared me, I had the perception weights will make you bulky and that was not the look I was going for. However, the results proved to me that I needed to eat more to be able to give me the energy to complete the training program as well as using weights to strengthened my muscles to give me the power to run. I was very pleased with the results and was more than prepared by the time I completed my run in August.
I had a break from my strict training/eating for a few months and began training again in November. At this point I was I fully aware that the diet (even though it was more than I would normally eat) was the most important thing to be successful. Since January, I have met with Ryan twice a week for weight/strength training which is something I would not have the confidence to do on my own. We have set a cardio/core program to so around this and after a month I feel more toned and energised. I am looking forward to seeing more evident results after a few months. Patience is the key and I know changes won’t happen over night.
I started training for 3 months to gain a base fitness and then I started doing 2 PT sessions a week with Ryan along with fitness classes or cardio sessions,I followed a diet plan he supplied me with. Ryan gave me help with training at home when I couldn’t make it to the gym.
After 3 months I upped my PT to 3 sessions a week and after 6 months I had reached my goals. I felt confident, healthy and fit and fitted into my wedding dress perfectly. I could not have reached my goals without his help. My before and after pictures show the results.
“I came to Ryan in 2006 in desperate need to get in shape. I weighed 23 stone at 21 years of age, and was told by my GP I wouldn’t make it to 30 years old. I took a trip to Impulse leisure at Belhus Park and was put in touch with Ryan to get a training programme together to get me fit and healthy. After 5 training sessions with Ryan I had a plan in place. I regularly trained with Ryan over the next 2 years. I got down to 12st 5lb and have remained around that weight since. I am fit and healthy i have recently taken part in a London to Paris bike ride for the British Heart Foundation. It took a lot of will power and determination to get there but Ryans guidance, and expertise were instrumental in getting me there. If anyone wanted to take training seriously and get into shape then It would be a no brainer to call Ryan and book yourself in while you can!”
Why should I sign up to the 30 days shape challenge
I’m a fully qualified Personal Trainer with more than 10 years’ experience. I love what I do. I help people to achieve their health and fitness goals and I am passionate about doing it.
During my time in the industry I have trained people of all shapes, sizes and fitness abilities. The art of a Personal Trainer is to keep the body guessing so it doesn’t go into plateau. I use many different techniques to achieve this and always change things up to keep your workouts fun, enjoyable and challenging.
My specialisms are in reducing body fat percentage and body conditioning. I am experienced in offering dietary and nutritional advice too – whether it’s for enhanced performance or weight loss.
Every client has different needs. Whatever your goals are, we’ll spend time at your free consultation analysing the best training programme for you. As well as personal training, I teach fun and energetic classes that give you great results fast! These are just some of the services I offer:
HIT Training (High Intensity Training)
Sports Injury Rehabilitation
Why personal training ?
A Personal Trainer is someone who you need to believe in and who believes in you. When you’re ready to commit to a lifestyle change, I’ll be by your side to help you do it. A personal training session is proven to help you achieve 75% greater results than a regular gym session. I’ll motivate and push you to your limits, making sure you achieve the best that you can.
Here is what one of my clients have said…
“Ryan’s training programmes are effective and informative. Since working with him, my overall strength and fitness has improved so much. I feel full of energy and want to do more – I really recommend him.”
Aimee Cleghorn – personal training client
What’s more, I practice what I preach and continually challenge myself – always looking for ways to enhance the services I offer. I work closely with professionals who are experts in physiotherapy, sports biology and nutrition to provide all round support to my clients.
Of course, I teach people how to exercise, but high quality personal training is so much more than that. It’s having the skills and experience to train people with physical disabilities or long-term medical conditions, it’s rehabilitation coaching a stroke patient, or supporting someone to fight depression, stress or anxiety through exercise.
Not a lot of people these days will spend enough time to get to know you and find out why you do things the way you do, I will fully commit my self to get in you in the best shape as possible without causing any external stress and life imbalance , next thing you know you will have gained some amazing results and attain life time habits that you can carry out for the rest of your life.
How you will know it’s working
You’ll know because you’ll feel better and will start to see physical changes, but it’s a real boost to know just how far you’ve come so we’ll test your fitness and take your measurements too.
Hold on a second Ryan whats after the 30 days shape challenge whats next…?
After the 30 days shape is over you will be provided with lots of support to maintain your shape or perhaps if you wish to carry on training with us, we will sit down and look at what are the best possible way for you to attain your goals as fast as possible.
Yes the 30 days shape is not a easy fix but its a start for you to get you into a momentum and i guarantee, once you start you will never want to stop because it will get increasingly addictive, because weekly results is just to much to stay away from…
“Whether You Are Male Or Female. Whether You Want To Lose A Little Bit Of Belly Fat Or Get Absolutely Ripped. And Whether You Have ‘Bad Genetics’ Or Not – This Article Will Help You Get To Where You Want To Be”
If you are the type of person that wants to get a single digit body fat, Our system will help you. If you just want to lose a few kilos, it will help you do that too. You are finally going to have the best shape of your life and the best part you get to maintain it and we will do that by creating simple step habits.
How does that sound? Awesome. Let me tell you something what I do and how I can help you
Bellow I am going to explain to you the EASIEST, most effective and simple way to lose some pounds. If you like what you read, which you will, and this strategy appeals to your lifestyle, which it will, then I suggest you get your self sign up to my 30 days shape plan. You don’t have to of course, but I am pretty certain that once you see how simple this plan is you will want to get stuck right in to losing weight and becoming the person you truly want to be.
So lets us start with the basic….
What is the best diet for me?
There are hundreds of different diets out there, which all have different ways to achieve weight loss or muscle gain. One diet might work for someone, but may not necessarily work for others – and it can be frustrating when you’ve tried a diet someone else has and it isn’t working.
So you ask yourself ‘well what IS the best diet for me?’
In honesty, the best diet specifically for you – is the one you can follow the most. When it comes to your goals and your nutrition, accountability and adherence is the single most important factor that can determine the outcome.
It might take some time to understand how your body responds, and you may have to change your approach if what you are currently doing isn’t working – but you need to stick with it for a little while to see if it does work. If you unable to adhere to your diet then it may be time to try a different approach.
The best diet for you needs to be able to bring success towards your own individual goals, whilst being enjoyable and sustainable for a continued length of time – whether that goal is to lose weight or just to stay in general good health.
One great way to promote adherence on our diet is to track our food intake, either via the use of a journal system or on a phone application. Each system has its pros and cons, but the most important is that you use what works for you to ensure success.
ENJOY THE FOOD YOU EAT
Here at 30 days shape challenge we prefer a flexible approach to nutrition, focusing on the areas that have the biggest impact.
This allows you to have as much autonomy in your diet as possible , whilst still achieving your goal. We focus
on being inclusive rather than exclusive. Worrying that bad foods will derail your progress is all too common, but understanding that there are no bad foods(omitting medical conditions),just bad diets, allows your diet to be as personalised as possible.
Aim to get 80% of your intake from nutrient dense foods youlikethetasteof.10%from questionable junk food you like and 10% blatant junk food youlove.
Calories, whether we like it or not, are the most important factor when it comes to weight management. If we eat more than we use, we will put on weight, and if we eat less we will lose it.
For this reason, this is our most important variable when it comes to nutrition. It doesn’t matter if the food is healthy ,gluten-free, organic or magic (well maybe if it’s magic it does!) food contains calories, which regulates our weight loss success.
But don’t worry, this doesn’t mean we need to track calories for the rest of our lives, it just means we need to understand their importance. We will work out the right amount for you and help you achiev eit!
Our muscle tissue is made up of protein, and we need it in our diet to ensure we can optimally build new muscle tissue, which is a fundamental need when it comes to your goals. Ensuring adequate quantities is therefore a crucial part of our dietary approach. Don’t worry though, together we will workout the amount you need and help you achieve it. High protein foods include: Poultry, red meat, fish, other meat sources, eggs, Greek/ Icelandic yogurt, low fat cheeses, protein powder, Quorn, tofu. Marketed high protein foods that really aren’t!
Quinoa, oats, nuts,
Fats , like protein are essential for humans. They play a role in the make up of cells and proper hormonal function. A good variety is important here, so make an effort to try and pick different sources throughout your week. Also, there’s no need to fear saturated fats, but aim to include trans-fats amongst your 10%of blatant junk food.
Good sources include:
Nuts, nut butters, coconut/olive/ rapeseed oils, oily fish, fatty cuts of meat, avocado and butter.
Although we don’t have any essential need for carbohydrate, they’re our preferred energy source, and they help to fuel training performance. Something that’s very important when it comes to long term success, as after all, training is the main stimulus we provide to our bodies to adapt. They also taste great! Good sources include:
Rice, pasta, bread, oats, beans (yes baked too!), cereal, potato, fruit, quinoa, lentils.
When to eat:
This one is simple, eat when you want to eat. Breakfast is not magic; you don’t have to eat it. Eating in the evening will not prevent you loosing fat. Eat before you train if you want to, don’t if it makes you feel sick.The choice is yours and this will vary from person to person.
How many times should I eat a day?
Like when to eat, this is mainly your choice. However, try to spread your protein intake out across the day. Aim to get at least 2 separate servings of protein throughout the day, separated by 3-5 hours.
Simple steps to your success
Believe in Yourself
The biggest thing that stands in the way of people changing themselves for the better is themselves. For too long many people have been stuck in the same cycle of not achieving
what they deserve, and all they remember is the times they failed, choosing to neglect all the small wins they had. This is enough to break any body’s spirit and make them believe that they can’t do anything. The biggest and first step to take is having faith in yourself, this time it is different and this time you are going to doit.
Challenge 1: Write down on a Post it note a couple of words reminding you that you believe in yourself and you can do it. Place it some where you will see it everyday.
Ditch The Fad
We’ve all seen the latest hip cool diets from the celebrity magazine sand how they work wonders for every body in a short period of time. Yes they may work in the short term, but realistically they can’t be long term solutions to problems or you wouldn’t be here!! The changes you are going to make this time around are going to change your life forever, it’s going to be a long process of doing the best way to get the results you want.
Challenge 2: Write down every fad diet you have ever tried, and then next to it write down how it made you feel. Did it make you feel good?Why did you stop?
Surround Yourself with People Who Can Help
Any journey is always easier with somebody by your side. This journey to a new you isn’t necessarily going to be an easy one, but you can make it ten times easier by having the best support network around you. People will jump at the opportunity to help you, you just need to let the right people in on your journey and you’ll be surprised at how far they can lead you.
Challenge 3: Write down 3 people who are important to you and you want to take on this journey with you.
Start by Making Small Changes
The biggest reason that people don’t reach their goals is they bite off more than they can chew to start with. Making changes can be a challenge and, too much at once, can overwhelm even the strongest of people, leading to them throwing in the towel and giving up.
Challenge 4: Write down a small change you are going to make this week, then make that change. In two weeks’ time, if you’ve successfully made this change, write down the next one you are going to make. We can help you with this!!
Ditch The Scales!!
The scales lie! They hide the progress you’ve made and can leave you feeling low. The best gauges are how you feel and what you see in the mirror.Are you feeling more energised and happier, do you feel like you can do more things, do you feel healthier? This is way more important than a number that can be misleading!
Challenge 5: That set of scales that lurk in the bathroom, and have brought you more disappointment than they have joy; THROW THEM OUT(or if you’re not quite ready for that, bury them in the bottom of your wardrobe)
Have A Plan
If you ask anybody who has been successful at anything they’ll tell you they had a plan. They worked out where they were, worked out where they wanted to be, and then worked out how they were going to get there (we can help with this). Having a plan, takes the guessing out of it, and makes the journey that much easier.
Challenge 6: Let’s do this and let’s have fun!!
How to determine what body type you are ?
The ratio of how many calories you get from proteins, carbs, and fats is important to your body composition. The general macronutrient composition split is 40 percent carbs, 30 percent fat, and 30 percent protein, but that ratio doesn’t work for everybody. For a more accurate and personal macronutrient ratio, it’s a good idea to figure out your body type. An individual’s body type is more than just physique; it provides crucial information on how your body responds to and processes the macronutrients.
An ectomorphs are people with small frame bone structures and limbs, have a fast metabolism, and can tolerate higher amounts of carbohydrates food intake, an example is a long distance runner
Recommended macronutrients ratio: 50% carbohydrates, 30% protein, 20% fat
Mesomorphs tend to have the best of both sides, Mesomorph tend to gain muscle quite quick and stay lean relatively easily all year round. They are of medium sized bone structure and look athletic with wide shoulder and leaner body. They look like: Sprint runners. Recommended macronutrients ratio: 40% carbohydrates, 30% protein, 30% fat
Endormorphs on the other hand are more built to be larger and more powerful. They tend to have larger bone structures for strength and often carry a bit of body fat with them. Because of their size, they do better on a higher fat and a lower carbohydrate intake.An example would be a powerlifters or strongman.
Recommended macronutrients ratio: 25% carbohydrates, 35% protein, 40% fat
If formulas and calories are a bit complicated, try this method
Although I emphasise biofeedback a lot, basically listening to your body when you are full and how does your body react to a specific type of food or amount, everyone needs a starting point to determine what a relative calories deficit is for them.
If you’re trying to lose weight, you want this to be a negative number – a “caloric deficit.” For instance, if you eat 1500 calories and you burn 2000, you’ve created a 500 calorie deficit that day. Your main goal for fat loss is to accumulate a significant caloric deficit over the entire week, however to much of a deficit will set your hormones and biology to go crazy on you, craving and all sorts of metabolic compensation will happen when you dont eat enough on daily basis, so to avoid that we will only reduce a small amount and take it from there.
I am going to go through a few ways to do that in this section. There is a trend in this industry to over emphasise numbers and formulas. Only mid level experts want to try to reduce everything to fancy formulas and numbers equations.
The truth is that I havent used number and calories formulas in my diet strategies for many years nor my clients as well, Its not necessary. Some portion control is necessary, but all this counting and measuring and debating exact macro proportion is getting out of hand.
“It doesnt need to be complicated but they make it complicated so you can rely on them.”
The formula can never account for every variable, and they are 100% accurate, so this is why its much more about biofeedback. But people need a place to start, so here is a very easy and simple place to do just that.
The simplest formula you can have for starting a diet in a relative caloric deficit is to take out body weight in pounds and multiply that number by 10 and by 12 BOOMM.. No fancy math. Now you’ve got a low range of a calories, and a high range of calories. If you are 140lbs, your low rage is 1400 calories per day, and your high range is 1680 calories per day. From there, we can think about whether to go closer to the high range or low rage based on the number factor.
If that doesn’t work try portion control
Forget counting calories. There’s a better way to figure out how much food to eat at every meal so you can look and feel better.
All you have to do is take a look at your hand.
Using your fist, palm, cupped hand, and thumb to practice calorie control, you can avoid the hassle of actually counting calories, all while ensuring you’re getting the whole food nutrients your body needs.
If you’ve heard it once, you’ve heard it a thousand times: The best way to lose weight is to count calories.
The only problem? It’s not true.
The problems with calorie counting
The first problem with counting calories is the sheer amount of math and hassle to figure out your “caloric needs”. That means handbooks, websites, and databases just to plan your lunch.
Next, you have to assume that the handbooks, websites, and databases’ calorie estimates are correct. (They’re often not.)
In fact, research has shown they can be off by about 25% because of incorrect labelling, laboratory measurement error, and food quality.
Then, of course, you have to estimate your “calorie expenditure” each day —the amount of calories you burn. However, that often comes with another 25% measurement error because of the equipment you’re using, laboratory measurement errors, and individual differences.
That means there’s a possible 25% error on the “calories in” side, and another 25% error on the “calories out” side.
Is it even worth:
- pulling out measuring cups to a chorus of boos from family members
- dusting off the food scale while trying to ignore the taunts of friends
- whipping out your calculator to add everything up
- subscribing to apps and web services to track these less-than-accurate numbers?Of course, we all should have an idea of how much food we’re eating each day. That way we can adjust how much we’re eating based on our goals.But counting calories itself is a drag!No wonder so many people give up and go back to eating the way they were before. No wonder so many women have a hard time sticking to a calorie- counting diet.
The calorie counting antidote
Here’s the good news: counting calories is rarely necessary.
Im going to show it to you how you can gauge food portions differently. No carrying around weigh-scales and measuring cups. No calculators or smart phones.
All you need is the ability to count to two. And your own hand. Here how it works:
Photos Credit by Precision Nutrition
Planning your meals flexibly
Based on the guidelines above, which assume you’ll be eating about 3-4 times a day, you now have a simple and flexible guide for meal planning.
Of course, just like any other form of nutrition planning — including calorie counting —this only serves as a starting point for your diet
You can not calculate or estimate exactly how your body will respond to the plan but at least its a start. So stay flexible and adjust your portions based on your hunger, fullness, and other important goals.
For example, if you’re trying to lose weight but seem to have stalled out, you might eliminate a cupped palm of carbohydrates or a thumb of fats at particular meals.
Remember: This is a starting point. Adjust your portions at any time using outcome biofeedback.
If you want to learn more about my other services or perhaps do some further reading on how to get stronger, leaner or perhaps reduce injury rate click on the links bellow
Still not quiet convinced here check these amazing results and feedback from real world clients and what they have said about my services…
To top it all off here is the downloadable PDF Ebook mentioned to you earlier on, this will give you an idea where you should start if you dont like tracking your calories as there is an alternative to all this.
So wish to see you very soon and hope you enjoy the read.
P.S. Whatever you decide I hope I was able to share s little something that can help you out with your goals and why you need to stop following gimmicky weight loss pill companies and crazy diets that are impossible to stick to. Put what I have taught in this article into action and you’ll get the body you want whilst eating the foods you love.