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THE

TRANSFORMATION
PROGRAMME
TAKE CONTROL OF YOUR LIFESTYLE AND GET
REAL RESULTS

BELLATOR
____________________________
F I T N E S S
____________________________
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.

SO lets get started...


THE T-DIET

THE T-DIET
What is the transformation diet and why should I do it?

A LITTLE LESSON IN that are based on the principle


of restricting energy provision to
DIETING. the body, thus causing a state of
ketosis..
The first thing you will notice about the • The T-Diet provides more than one
T-Diet is that it is very different to your gram of the highest quality protein
current dietary habits. On the contrary, (provided by our partners pHd) per
this is one of the primary reasons why it pound of lean body mass. Intake
will cause such a drastic change to your of protein rich with amino acids
body. is essential for maintaining and
building muscle mass while on the
Before we get into the facts and figures program.
that you will be following, lets set a few • The T-Diet provides optimal
things straight about the difference amounts of fiber while on your diet.
between your typical weight loss This substantial level of fiber will
programme and the T-Diet: encourage peristalsis (movement)
of the gut and keep it in an optimal
• The T-Diet is a fully rounded position to absorb all the essential
nutrition programme that will rapidly nutrients you will be providing your
transform your body, no matter what body with.
your background.
• The T-Diet provides five feedings The most commonly asked question we
per day. You will be consuming a few get asked at Bellator Fitness; “Won’t I
hundred calories every three hours. get hungry on the T-Diet?” The answer
• This is not a starvation diet, the to this question is yes, you may well feel
T-Diet provides more calories than hungry during the initial transition onto
your typical commercial diet plans the diet. It is a weight loss diet after

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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.

“Your body is provided with

everything it needs to function

optimally for every single day

of the 6 week programme”

The body will go into a state of ketosis,


whereby fatty acids are broken down in
the absence of glucose (sugar used as
energy in the body) and used for
energy. “YES!” I hear you say,
“this is what I want!”. Let me stop
you there...yes, a state of ketosis
will cause break down of fatty
acids, however, the body will
also begin to break down proteins in the
body to provide energy for itself. This
means a loss of muscle mass in the body

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THE T-DIET

OTHER METHODS OF Anybody that has tried a carbohydrate


restricting diet will understand the
WEIGHT LOSS. horrific state of ketosis your body
encounters as it struggles to find energy
from fats.

A few side effects of such diets:


• Light headedness
• Feinting
• Impeding cardiac function
• Uncontrollable shaking
(neuromuscular fatigue)
• Lack on concentration
• Decreased sex drive
On the subject of other weight loss
• Depression
methods, most if not all other weight loss
diets will also cause the body to go into • Extreme lethargy
a state of ketosis (which we do not want • Interrupted sleep patterns
for reasons mentioned above!) through
other methods such as restricting
carbohydrates. Carbohydrate intake on The list could go on and on…so
the T-Diet constitutes between 15-20 understand, carbohydrates are NOT evil,
percent of your total calories every day, used correctly they are the key to your
yes…the optimal amount, you can thank success in loosing weight and keeping it
us later. that way!

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

stream on optimal nutrients in your body to the supplements outlined in your


meaning your body will not be given the nutrition plan causes the body to literally
opportunity to store fats. transform by the following methods:

Understanding these few key principles


on how your body works; combined with 1. Optimal intake of vitamins,
the cutting edge T-Diet will put you on mineral and micronutrients essential
the path to the body you deserve! We to maintaining perfect health
guarantee it! 2. Reduce systemic inflammation
associated with exercise and ensure
THE KEY TO THE T-DIET quicker recovery rate.
3. Turn protein synthesis (building
SUCCESS: and maintenance of muscle) on to
110% of its potential through not only
The primary reason why the T-Diet has the exercise stimulus but the nutrition
been so successful as a programme is provided as well.
the fact that it has been shown not only 4. Maintenance of blood and muscle
to strip away body fat at a rapid pace, glycogen stores to ensure the body is
but it also maintains and even builds kept in a constant anabolic state.
muscle mass while doing so!
Following the T-Diet and keeping

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THE T-DIET

EMBARKING ON YOUR no less. Your body will change over


the 6 week period, not every day…
JOURNEY: becoming obsessive over your weight
day in day out will not do you any
What you are about to begin is the start favours psychologically. Some mornings
of a new you. To ensure you succeed in it may be higher than the last due to
your Transformation diet you must follow the amount of sleep you had, water
some simple rules. Ignoring or skipping retention, hormonal balances and so
any of the following will cause you to fail on…
in achieving the body you deserve!

1) Use the exact outline provided, do not


cheat yourself!
2
2) Record, Document and discuss you MEASURE
progress!
Weighing yourself doesn’t tell you a
The first point is clear, this programme whole lot about what is actually going
has been developed by leading exercise on with your body. In fact some clients,
physiologists at Bellator through the particularly males have experienced
application of extensive research into minimal weight loss. These individuals
exercise and nutrition so do both us are the ones with the top level
and you a favour and follow it…word for transformations, as through perfect
word! execution of the programme they gained
muscle and lost fat in all the right places.
Recording your data is essential for For this reason, in order to see a real
obvious reasons. You don’t know where change you need to take measurements
you are unless you know where you at the following sights. From the top
have been! Trust us, you want to be down:
able to look back at your measurements
and pictures and say to yourself…I DID Height
THAT! So this is how you record your Weight
data from your programme: Neck
Shoulders
1 Chest
Waist in line with your navel
WEIGH YOURSELF Waist at largest point
Hips at largest point
To get an accurate measurement you Upper Arm Left
need to weigh yourself first thing in the
Upper Arm Right
morning BEFORE your morning shake
and supplements. Always weight yourself Upper Leg Left
wearing the same thing or nothing at Upper Leg Right
all, depending on preference and use Lower Leg Left
the same scales! Ensure you record your Lower Leg Right
starting weight before beginning the
Ankle Left
programme for your own records!
Ankle Right
Weigh yourself once a week! No more,

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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.

3 4
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

Keep in mind that you’ll have five shakes a day, spread


evenly throughout the day for 28 days.

Once a week you will enjoy a Solid Healthy Meal


(SHM).

After the initial 28 days you will transition into


eating more SHM’s. Over the final two transition
weeks you will eat more and more SHM’s.
You WILL be leaner and more athletic;
and you WILL have kicked your bad
dietary habits away.

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THE T-DIET

GUIDELINES FOR A SOLID HEALTHY • String Beans


MEAL • Spinach
• Bell Peppers
As mentioned above in the overview • Brussels Sprouts
you will consume one SHM each week
for the four weeks. This meal is crucial • Cauliflower
to the overall success of the programme • Celery
and must not be regarded as ‘cheat
time’. Starch:

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:

• Boneless, Skinless Chicken Breast • Lettuce


• Tuna (water packed) • Cucumber
• Fish (salmon, seabass, halibut) • Green or Red Pepper
• Shrimp • Onions
• Extra Lean Ground Beef or Ground • Garlic
Round (92-96%) • Tomatoes
• Egg Whites or Eggs • Zucchini
• Ribeye Steaks or Roast
• Top Round Steaks or Roast Dessert:
• Top Sirloin • Small amount of fruit: bananas,
• Beef Tenderloin (aka Filet, Filet apples, grapefruit, peaches,
Mignon) strawberries, blueberries,
• Top Loin raspberries, Lemons or Limes
• Flank Steak (Sir Fry, Fajita)
• Eye of Round (Cube Meat, Stew Healthy Fats:
Meat, Bottom Round , 96%
LeandGround Round) • Natural Style Peanut Butter
• Ground turkey, Turkey Breast Slices • Olive Oil or Safflower Oil
or cutlets (fresh meat, not deli cuts) • Nuts (peanuts, almonds, brazil nuts,
cashew nuts)
Vegetables (Fibrous carbs): • Flaxseed Oil
• Green Leafy Lettuce (Green Leaf,
Red, Leaf, Romaine) On the day you consume the SHM, it
• Broccoli will replace one of your five daily shakes!
• Asparagus Don’t get tempted to have the extra
shake.

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THE T-DIET

The Transition Phase prepares you and


your body for the days and weeks after
the programme. At this stage, you won’t
be tempted to binge on crap foods as
you will have changed your eating habits
and food preferences, not to mention
having control over and stabilising your
blood sugar and insulin release levels.

You will now have a greater command of


your diet and you’ll notice that you feel
‘full’ a lot quicker after completing the 28
We are always asked about portion size day programme.
for the SHM – our response is simple;
don’t worry about. Eat until you are Here’s how the Transition works:
satisfied! You will really be surprised how
quickly you feel full when eating healthy Week One: 1 SHM per day: At this stage
clean foods, especially if you follow the of the programme you can enjoy one
recommendations below. solid healthy meal everyday

Thoughtful Eating Week Two: 2 SHM’s per day: Have two


SHM’s every day, interspersed with two
In today’s fast paced society everything or three shakes.
is rushed, even meal time. In order to
maximise the changes that will occur to Post Transition: One/Two Shake Per
your eating habits and tastes during the Day
programme, and to actually enjoy the
food you eat, we recommend that you The final step of the programme is to
practice what we call ‘thoughtful eating’. have one/two shakes per day and to eat
In other words, eat your meal slowly and solid healthy meals the rest of the time
enjoy each mouthful of food, ensuring using the comprehensive guide above.
that you pay attention to the taste and The timing of the shake is your own
texture of each mouthful of food. choice.

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

The transformation performing the training programme. All


exercises must be done at maximum
training velocity whilst keeping good form. If you
are struggling with what good form looks
programme like in any of your exercises, please check
out the videos on the website to ensure
Each training programme we provide your technique is sound. If you have any
our clients with is purposefully matched further queries please do not hesitate to
to your nutrition programme. For that contact Bellator, one of our elite trainers
reason you must follow your Training will be most happy to support you.
as you will your Nutrition: WORD FOR
WORD. T-Circuit
You will be embarking on 3 different The T-Circuit is a body weight circuit
programmes: that is performed once a week, either on
Saturday or Sunday, depending on how
• Transformation weight training you have formatted your weight training
programme programme. The idea is to reduce the
• Independent Light Physical activity amount of time it takes you to perform
(ILPA’s) this circuit every week. You will therefore
• T-Circuit be timing yourself
every week
Here is a run-down of how each of these and keeping
works: record of how
fast you are
Transformation Weight training able to do it.
programmes:

You will perform a weight training


session 3 times a week: Either Monday-
Wednesday-Friday or Tuesday-Thursday-
Saturday. These sessions are designed
to for maximal maintenance of muscle
mass, while at the same time utilising
your fat stores. As stated earlier, the idea
of maintaining muscle mass whilst losing
weight is that you are able to maintain
your BMR and therefore keep the weight
off after the diet!

The last thing you want to do is loose


muscle mass during a diet...instead,
we are going to turn your body into an
energy burning machine!

How to perform the training


programme:

There is one rule to stick too when

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THE T-DIET

The overall goal of the T-Circuit is to


provide you with additional fat loss whilst An ILPA can be as simple as
improving your athleticism and mobility
during your Transformation. Remember, • Getting off a couple of stops
this is a body weight circuit so it can be earlier on the bus and walking at
done anywhere, not just in the gym! a faster pace than usual to work.
• Taking the stairs rather than the
You will be performing 10 repetitions for escalators.
every exercise at maximum velocity while • Carrying your bags rather than
maintaining good form. rolling them along the floor.

ILPA’s Gold Standard ILPA

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

Final thoughts! • Have a cup of green tea.


• Get Busy! Do something to occupy
Yes...this diet is not normal...so yes... your mind. You’ll be surprised how
it doesn’t get normal results...it gets quickly your cravings pass when
outstanding results! Sticking to the diet you’re doing something else.
for the first week will be tough going, we • Have half shake! This doesn’t count
understand this. So here are some little as an extra snack – it is half of a one
tips to help you along your way. of the shakes planned for later in the
day.
How to get rid of those cravings!
Keep It Simple Silly!
The first thing to recognise is that you
should be ingesting a shake every 3 The people who achieved the results
hours. Doing this will mean your body they wanted stuck to the plan religiously!
is never truly “hungry” as there will This diet has been tried and tested both
be a constant supply of the necessary in the laboratory and in the field.
nutrients to the stomach. Those people who quit the diet half way
through or don’t get the results they
However, we understand expected usually have tinkered with the
that you will experience programme in some way –
cravings on this diet as
your blood sugar levels Remember – this is the Bellator
and hormonal release Transformation programme, if you want
patterns adapt and the incredible results associated with the
change for the programme follow the directions. If you
better! So what do you want to try your own programme that’s
do when cravings come a fine too – but don’t expect similar results!
knocking?
“Yes....This diet is not normal...

..so yes....it doesn’t get normal


results,....it gets outstanding
results”
Master your time – Master your Life!

Master your time – master your life...


this is a famous quote from the great
philosopher Alan Lakein, and it is a
quote you will need to think about while
on the Transformation programme.
The time you used to spend in the
kitchen preparing and eating meals or
in the fast food joint ordering food is
now available to be used however you
choose!

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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!

FAQ’s Q: Isn’t this just another one of those


liquid starvation diets that you see
advertised everywhere?
Q: Should I prepare my body for the
diet by gradually reducing carb intake A: First off – there is NO starving or
in the weeks prior to starting the diet? malnourishment with Transformation
programme. Hunger? Probably when
A: This really depends on your current beginning the diet, but heck it is a fat
eating habits. If you already eat healthy loss programme.
clean foods most of the time, you won’t
find the transition into the diet too Here’s a quick reminder as to why the
stressing. On the other hand, if the last Transformation programme is different to
time you saw a vegetable was when you others.
dumped the gherkin from your ‘Big Mac’ 1.You eat four to six meals every day –
you may want to prepare yourself a little. providing a few hundred calories every
couple of hours.
Some people have had success by 2.ou consume more healthy fats while on
gradually lowering their carb intake the programme than most people usually
over the week prior to commencing do.
the programme. They feel this prepares 3.You consume more fibre than the
makes the beginning of the diet easier. average UK adult.

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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

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