Weeks 3 and 4 of your 12 week Transformation

Weeks 3 and 4 of your 12 week Transformation

You’re in the second half of your initial conditioning phase, your skill level will be improving and your trainer will be pushing you and challenging you more in each session. This, combined with the nutritional changes, will result in your body starting to change dramatically and your cardiovascular fitness improving steadily.

If you’ve implemented the nutritional suggestions from your trainer then you’ll notice that your taste buds are starting to change. You’ll no longer be craving as many fatty and high sugar foods, because your blood sugar levels will be regulated due to the fact you’ll be eating small meals every 3 hours, and because of the lean quality protein and slow release carbohydrate.

This is an example of a typical Revolution eating plan incorporating quality protein and carbohydrate, as well as fruit and vegetables.

7am- Handful of blueberries and one banana

9am- Porridge (75g), sunflower seeds and small amount of honey

12pm- Brown rice (75g) with green salad and chicken breast

3.30pm – Apple with cottage cheese

6.30pm- Baked salmon with brightly coloured stir fried vegetables

As a further note, it’s really important that you continue to write down everything that you eat and drink on your food diary.

As a recent article by Steve Mitchell, from MSNBC, states “A comprehensive study was carried out by Kaiser’s Centre for Health Research in Portland. It found that people who kept daily food diaries lost at least twice as much weight as those who didn’t keep a tally of their meals.
“Nearly 1,700 Kaiser Permanente study participants agreed to exercise and adopt a healthy diet, but those who took the extra step of keeping track of what they consumed got something of a booster charge in their weight loss.
“Overall, two-thirds of the study subjects lost nine pounds or more during the six-month study. But those who kept a food diary every day of the week dropped up to 20 pounds, more than twice as much as those who didn't record their every bite.”
Enough said really!