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TRANSFORMATION
PROGRAMME
TAKE CONTROL OF YOUR LIFESTYLE AND GET
REAL RESULTS
BELLATOR
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F I T N E S S
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WELCOME
WELCOME
Firstly, Bellator Fitness would like to congratulate you on taking the first step toward
a new you. In your hands you hold everything you need to make a drastic change to
what you see in the mirror. This programme will give you control back over what was
yours to begin with, YOUR body! Your body is the greatest instrument you will ever
own, over the next 6 weeks you will learn how to make it work both for you and with
you.
THE T-DIET
What is the transformation diet and why should I do it?
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THE T-DIET
all, and it will require a certain level of and thus a drop in your BMR (the rate at
willpower to begin with. However we which your body burns calories).
must stress at this point that there is
no starvation or malnourishment here, Of course this means once you are
your body is provided with everything done with your “magic weight loss
it needs to function optimally for every programme” that provides you with
single day of the 6 week programme. 800 calories a day and go back to your
normal diet, what happens!? Yes...that’s
By definition, a “very low calorie diet” right...your body rightly teaches you a
will provide the body with no more lesson and you gain all the fat you had
than 800 calories. Here at Bellator we before plus more!
say no. These diets cause the body to
go into a state of starvation, which is The T-Diet will provide a male weighing
not only detrimental to health but also 85kg with 1,815 calories on training days
detrimental to your results. Allow us to and 1,485 calories on non-training days.
ellaborate: A female weighing 68kg will be provided
with 1,710 calories on
Your basal metabolic rate (BMR) is the training days and
rate at which your body uses energy at 1,380 calories on
rest. It is determined primarily by the non-training days.
amount of lean muscle mass you have
relative to your body weight. Your body
is very intelligent...if you choose to starve
it of the nutrients and energy it needs to
function effectively it WILL find its energy
elsewhere.
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THE T-DIET
The reasoning behind this is very simple; “Carbohydrates are NOT evil”
your body needs energy in order to
function, your body derives its energy
from a sugar called glucose that comes Our final point on carbohydrate intake
from carbohydrates. Glucose is stored and its effect on your body; your bodies
as glycogen within muscle and your liver. number one priority is survival. You are
Once all the storage room in the muscles an animal and contrary to what your
and liver has been used any excess mummy told you, you are NOT unique.
glycogen will be store as fats. Your body does not care about looking
like a greek god or goddess, it cares
So yes, starving yourself of about surviving. So…you over feed your
carbohydrates will cause your body not body with too many carbohydrates in
to store fat, however supplying your one sitting, it will not respond by saying
body with just enough carbohydrates “thank you very much I shall save this just
to keep a healthy level of glycogen at incase we need it later!”. On goes the
both a muscular and liver level will allow fat and your left asking why oh why do I
for a far more healthier, safer and more look like this!? This is why on the T-Diet
realistic diet that will yield even better you will be feeding 5 times a day at
results! staggered intervals, allowing a constant
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THE T-DIET
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THE T-DIET
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THE T-DIET
Document these recordings on the log exactly the same in both the before
book provided every week to ensure a and after pictures. Preferably, take the
very clear outline of what is changing in photos in the same place before and
your body from week to week! after the 6 weeks.
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SHARE YOUR STORY
TAKE PICTURES
Tell your friends and family about what
Taking photos of yourself is never you are doing and what your goals are.
easy so to make it easy here is a quick Research shows that individuals who are
guideline: Take 3; One from the front, aware that others have knowledge of
one from the back and one from the their intended goals are far more likely
side. Ensure you are standing normally to stay on track to achieving them! So
and relaxed. No flexing or sucking the tell the world and have them cheer you
tummy in and ensure the lighting is on to success!
THE T-DIET
The diet you are about to embark on is highly personalised
for your individual needs. We have made it as easy as it could
ever be to follow and there is no need to count calories or
scrutinise food labels. We will give you your tailor made
menu plan, from which you will see what you need to
consume and when you need to consume it.
QUICK OVERVIEW
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THE T-DIET
The meal will consist of high quality lean • Oatmeal (Old Fashioned or Quick
protein, vegetables and healthy carbs. Oats)
• Sweet Potatoes (Yams)
The SHM should be a really simple, • Beans (pinto, black, kidney)
clean meal. Here’s a fully comprehensive
• Brown Rice
guide:
Protein: Salad:
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THE T-DIET
Now don’t get me wrong, we understand Optional timings for the shake are:
that at this stage of the programme you
haven’t eaten solid food in a number of • For breakfast if you usually skip
days and the temptation to devour the this meal
SHM is great, but by savouring these • At night if you still struggle with
meals you will develop healthier eating overeating at this time
habits in the long term. • Whenever you might skip a meal
because you are busy
The Transition: Coming Off the
Transformation Diet Many people stay in the Post-Transition
phase permanently. Simply having
If you have followed the plan diligently one/two healthy shakes a day ensures
to this point it should be plain sailing adequate protein intake and also helps
from here on in! to fill skipped meals.
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THE T-DIET
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THE T-DIET
ILPA stands for independent light Although the small ILPA’s you do during
physical activity. Put simply ILPA’s are your day will make a different, there is
the movement you perform outside of a gold standard which we recommend
the gym. Levels of ILPA will differ from you perform on a daily basis. The gold
person to person depending on lifestyle. standard ILPA is to purposefully walk
For example; working on a building site for a 2-4 mile every day at an above
will have a largely different level of ILPA average speed. That only constitutes
from sitting behind a desk all day. 30-60 minutes of your time if you walk
at a pace of around 4-5mph (average
Making a commitment to performing speed for male is 3.5mph and 3mph for
an ILPA once a day will make a huge females).
difference to your body during the
programme.
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THE T-DIET
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THE T-DIET
It is very easy to mistake boredom for The result is a thicker shake that can
hunger – especially late in the evening or be eaten with a spoon. Just like ice
at night. For this reason we recommend cream!!! Well, sort of....
taking your ILPA in the evening, not only
does it relax you after a tough day, but • Add your chocolate flavoured shake
the exercise also keeps you away from to hot water – Hot Chocolate
• Mix and match two different flavours
Add some kick to the Shakes! to come up with something totally
new
While the products we supply you are
nutritionally outstanding and taste great, 20 Minute Rule
we do understand that after a couple
of weeks you might need a change. At It takes roughly 20 minutes for your
this point you may want to experiment. stomach to realise that it can’t take
That’s cool – Go for it, but make sure the anymore food! When this message finally
additional items do not add calories to reaches the brain it is usually too late
the diet! (NO MILK). – you’ve already eaten more than you
should have and now your stuffed and
Here are ideas that have worked for lethargic. If you still feel hungry after
some people: drinking a shake, wait for 20 minutes –
• Use less water, add ice and blend. you will feel satisfied!
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THE T-DIET
Q: £449 is a lot of money, isn’t it? The Healthy solid meal is crucial to
the success of the diet for a number of
A: Yes £449 is a lot of money, especially reasons. Firstly, and trust me on this,
in today’s economic environment. during your weak moments early in the
Remember for that fee you get all of programme the thoughts of that solid
your supplements for the 6 weeks, while meal at the end of the week will help
at the same time your food shopping you to keep going. It also gives you an
bill all but disappears! As a result you ‘out’ if you have a crucial business and
will in fact be saving money over the 6 social event to attend. I mean, you don’t
weeks of the programme; remember that want to pull out your protein shaker in
Alcohol is a banned substance for these the middle of your wedding anniversary
6 weeks also, so you will be making meal, especially if you plan on staying
savings there also. together!
Q: Will I get better and faster results The healthy solid meal also helps you to
if I skip the Healthy Solid Meal? revitalise your taste buds. The meal will
help you to learn to enjoy the taste of
A: The quick and easy answer to this is foods you once thought of as bland and
No! boring! Grilled chicken breast anyone!
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©2010 Bellator Fitness