The Fat Burn Revolution (3 page)

The standard way to follow the Fat Burn Revolution is to exercise five to six days per week for twelve weeks, so that’s what I’ll assume you’re going
to do throughout the book. However, you are free to take things more gradually if you would prefer to work through the programme over a longer period of time. You will be using weights to sculpt
your whole body and a stability ball to strengthen and firm up your core and tummy muscles. Plus you’ll be sweating it out with fast-paced activity to supercharge your metabolism and
accelerate your fitness.

Five to six days of training per week may be more frequent exercise than you might have seen recommended elsewhere, but I’d like you to forget that old ‘three times
per week is enough’ advice. It’s much better to get into the habit of making exercise a part of most of your days and, most importantly when shedding fat is your goal, daily exercise
will keep your body burning lots of fat all the time, not just a few days per week. If time is an issue for you, don’t worry, the workouts are challenging but they are short, some last less
than 20 minutes, and all are less than an hour in duration.

Ideally you will also do 15-30 minutes of low-intensity sustained exercise every day. This can be anything that gets you moving – walking, jogging, gardening, dancing, housework, swimming,
shopping, playing with your child or dog, etc. You can choose any activity that will fit into your day for this element of the Fat Burn Revolution. This activity needs to be done at least six hours
either before or after your workout of the day. So, if you do your workout in the morning, for example, you’ll need to do your 15-30 minutes low-intensity session (say, taking the dog for a
walk) in the evening, or vice versa.

Try to surround yourself with people who will understand what this means to you and who’ll support you through the programme.

The Fat Burn Revolution comprises three four-week phases and the workouts become more advanced as you progress. There will be no point at which the exercise becomes easy. If you find it easy, I
don’t care how fit or strong you are, you are doing it wrong! From total beginners to advanced exercisers, we’ll all be sweating together. Don’t worry, though, you’re not in
for 12 weeks of hell, even people in the pilot group who previously hadn’t exercised much before or had never liked working out with weights said they loved the workouts and I’m sure
you’ll find them enjoyable too. The feel-good factor of finishing one of these sessions is hard to match and you may well experience energy levels you’ve never known before by the end
of the 12 weeks.

Of course, the changes you’ll notice in the way your body looks, feels and performs will help keep you going too. Trust me, if you stick closely to the exercise schedule and dietary
guidelines you will see improvement and you are going to be so glad you did by the end of 12 weeks. You will not regret a single ounce of the effort you put in.

If 12 weeks seems like a daunting amount of time to commit to rigorous daily exercise, I can tell you that those weeks are going to fly. It’s worth noting that one of the things many of
the participants in the pilot group said in common at the end was that the 12 weeks seemed to go by in a flash. Many of them added that they’d wished they’d realised how quickly the
time would pass in the early weeks when they felt they had time to catch up if they missed a few workouts or their eating went off course for a few days.

That said, my advice is not to think in terms of 12 weeks stretching ahead, just take one day at a time. Simply take care of your 20–60 minute workout each training day and the weeks will
take care of themselves.

I will explain the rationale behind the workouts, so you’ll know why you’re doing each of the exercises and the reasons they are part of your optimal fat-burning strategy. I want you
to fully understand how this programme is going to work for you so you can really accept that it will absolutely get you the body you want if you follow it consistently.

It’s important that you banish all doubts from your mind. I know this may be hard to do, especially if you have several failed attempts at fat loss under your belt (and who hasn’t?).
If you’re cynical I don’t blame you. With all the lies about various miraculous weight-loss products we’re bombarded with nowadays, I totally understand that it is hard to believe
a programme can be genuinely effective for ordinary people in the long term.

Think 12 weeks seems like a long time? Well, the time is going to pass anyway, so wouldn’t you rather arrive at the end of it with an improved
body?

But the fact is that fat loss is possible and it’s something almost anyone can achieve if they take the correct action. To really get the most out of the Fat Burn Revolution you need to
fully believe that and commit yourself 100 per cent to making it happen. Think about the people who helped test Fat Burn Revolution. These are real people – not celebrities or billionaires
– they have jobs, kids and all the usual obligations and responsibilities that come with living in the real world. You heard from Kat (26) who dropped 19lbs and reduced her body-fat
percentage from 31% to 24%; Shelly (42), the mum of three who, after just 12 weeks on the programme, finally got the flat belly she’d spent 10 years trying to achieve with various other forms
of exercise; Simon (41) who lost 31lbs and discovered a new love of exercise; and more.

Forget tiny toy-like dumbbells. For real results, pick up real weights

Many of the exercises activate muscles across the whole body to promote outstanding fat burning and fitness boosting results.

As well as giving everything you’ve got in the exercise sessions, to get the body you want chances are you will need to make changes to the way you eat. Most ‘diets’ work, at
least in the short term and if you are already following an eating plan, which is working for you and you want to continue with that alongside the Fat Burn Revolution fitness programme,
that’s fine. Or, you can follow my recommendations, which are the same guidelines that helped the pilot group shed fat and get into amazing shape, simply follow the basic recommendations
outlined in
Chapter 5
to make sure you’re putting the right foods into your body to get the best possible benefits and results.