Lose Weight For Free
Most coaches will charge you to get in shape. Not us.
We believe that there should be no paywall to getting in shape.
This website will show you the 4 steps you need to get in shape, and give you a 12 week training plan.
For Free.
Step 1: Calorie Deficit
The biggest factor when it comes to losing weight is being in a caloric deficit. This means consuming less calories than your body needs, which we refer to as your maintenance calories.
The first step, is to figure out your maintenance calories.
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Calculating your maintenance calories.
Go to https://www.calculator.net/calorie-calculator.html and put in your age, height and weight
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For your activity level, most people think they are more active then they are. Daily Steps are the best indication of your overall activity level.
If you do less then 5000 steps a day, choose sedentary.
If you do 10,000 - 15,000 steps a day, choose light.
In the interest of losing weight the quickest, you may just want to set it to sedentary, regardless of activity level.
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Press calculate, and you'll be taken to a result screen. Take the value that gives you a 1 lb/week loss - this will be about 500 less than your maintenance, and your new calorie target to lose weight.
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Why This Works:
We know that a pound of fat has 3500 calories. Divide that by seven, and that will give you a 500 deficit a day.
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What are Macronutrients? (macros)
Macronutrients are the amounts of proteins, carbs and fats that make up your calories. Protein and carbs have 4 calories per gram, and fats have 9.
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Now we've calculated your calories, let's calculate your macros. Let's say on a deficit my calories are 1900. You should keep your protein high - 0.8 to 1 gram of protein per pound to preserve any muscle, and your fats at 0.4-0.6 grams for hormone health. Therefore your deficit will come mostly from lowering carbohydrates. which make up the remaining calories.
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On calories at 1900. your protein will be: 190g, fats: 63g, carbs: 143g
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Tracking Calories
MyFitnessPal is the easiest free to use tool, where you can add custom calorie and macro goals like we now know.
When tracking calories to meet a goal, you need to track everything.
Common mistakes include:​
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Not tracking consistently
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Not tracking cooking oils/sauces
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Not tracking liquid calories - including the milk in your tea and your coffee
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Guessing by eye
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Sneaking 'the odd' biscuit/chocolate/junk food
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Tracking cooked weight instead of uncooked (watch out for pasta)
Step 2: Increasing Overall Movement
The next step is to increase your overall movement/daily activity.
The easiest way to do this is by increasing your step goal.
Invest in a watch pedometer or use an app on your smart phone that tracks your steps. Aim for at least 10,000 steps a day, and increase this if your fat loss is stagnant.
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Tips & Tricks
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Before work/school, go for a walk so you're not playing catch up. Make a conscience effort to make this part of your day.
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Invest in a walking pad
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A typical day may be something like this:
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Walk first thing in the morning for 30-60min​
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Walk at lunch
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Maybe walk to the gym
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Do cardio at the gym after any strength training
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In the evening, do what you have to do (make dinner, look after kids), then go for another walk
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Step 3: Cardio
The third step is to add cardio.
This can be any kind of cardio you like - I prefer Low Intensity Steady State (LISS) such as walking, because it's easy to do, you have a high step count anyway, and it's not too fatiguing as opposed to HIIT.
There is no magic cardio, or magic fat burning zone. Simply pick what cardio you like to do then if you're not happy with your rate of fat loss, do more.
Cardio sessions of 30-45 min 3-5x a week should be sufficient for most.
Note that this can be on top of your step count - so you can for example do a treadmill walk in the morning, then again after your strength training at perhaps a steeper incline/quicker rate, then another treadmill walk in the late evening.
Step 4: Strength Training
The last step is to do Strength Training. Ideally, this would be done 3-5x a week with any split you prefer.
Remember that strength training does not burn much fat - we do that by using a calorie deficit and increasing activity/cardio.
If choosing to do cardio in the same session, then it should be done after any strength training.
Checkout my coaching for more advice on this.
Your 12 week plan
Before you start:
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Figure out your calories and macros
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You will need:​
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A digital weighing scale for food
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A weighing scale for you
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A way to track steps
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A tape measure
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Something to take photos with
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MyFitnessPal App​
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Optionally invest in a:
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walking pad​
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watch pedometer
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How to track progress
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Create a easily accessible spreadsheet. Every day, write down the:
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Date
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What you weighed in as before consuming anything
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How many calories you've consumed that day
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How much protein you've had
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How much carbs you've had
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How much fat's you had
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Your step count
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If you did cardio (yes/no)
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If you did strength training (yes/no)
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Each week, take progress pictures from the front, each side and back in the same area with the same lighting.
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Using a tape measure, measure around at least your hips and navel, and anywhere else you want too. Never go off the scale alone. Your weight fluctuating on a daily basis is completely normal
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Using these methods of tracking, you can easily see what worked and what didn't work, and what you need to change going forward.
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Here is your free 12 week plan. You may wish to start your calories slightly higher, such as a 300 deficit rather than a 500. So if your deficit is 1900, start on 2100 for the first 4 weeks then 1900 for the remaining 8 weeks.
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Week 1 - 4:
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Minimum 10,000 steps a day (or if you do higher than that already then add 5000 more than what you normally do)
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Minimum 3x cardio session per week
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Minimum 3 xstrength training session per week
Week 5 - 8:
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Minimum 15,000 steps a day (or if you do higher than that already then 5000 more than what you normally do)
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Minimum 4x cardio session per week
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Minimum 3x strength training session per week
Week 9 - Week 10:
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Minimum 17,500 steps a day (or if you do higher than that already then 5000 more than what you normally do)
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Minimum 5x cardio session per week
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Minimum 3x strength training session per week
Week 11 - Week 12:
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Minimum 20,000 steps a day (or if you do higher than that already then 5000 more than what you normally do)
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Minimum 5x cardio session per week
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Minimum 3 strength training session per week
Services
If you would prefer a more personal service, then we do offer plans. These plans come with 1:1 support, meal plans, recipes, strength training splits, as well as advanced nutrition techniques.
Monthly Rolling Subscription
I can help you achieve any goal you want, whether it be losing fat, increasing strength, or building muscle.
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I do not to do contest prep - this is more aimed at the 'average joe' looking to improve.
We charge £150 per month with a minimum 3 month commitment.
Book a free 30 minute consultation to see what services I provide, or contact me below.