Most weight-loss experts have got it wrong. The ‘eat less, move more’ approach just does NOT work.
This comprehensive 69 page ebook is an actionable guide that will clear up all your confusion about weight loss and give you a simple step-by-step plan that is proven to work. You’ll learn WHY you struggle to lose belly fat and WHY nothing has ever given you long term results.
Women who have followed the advice in ‘The Ultimate Guide To Losing Belly Fat’ have lost up to 11kg of stubborn belly fat, finally fit into their dream dresses and regained their confidence with…
NO dieting, NO calorie counting and NO food scales.
Suitable for all levels, the 6 week workout program is easy to follow and set out week by week in a calendar style format. Based on resistance training for home or gym with minimal equipment, the workouts are designed to progress you slowly and safely to higher levels over the weeks, so that your body can adapt and avoid hitting weight-loss plateaus. There is no excessive cardio or high intensity training in this guide. Contrary to popular belief, this is not the ideal way to lose stubborn belly fat!
A full exercise glossary with instructions and demo pictures is included to ensure perfect form and technique for best results, as well as, a stress-relieving beginner’s yoga sequence for recovery, focusing on alleviating tension in the most troublesome areas like the hips, lower back and shoulders.
Approved by an exercise scientist, the weekly meal guide is easy to follow and recipe-based. The focus is on clean whole foods with options for breakfast, lunch, dinner and healthy treats, without restriction or having to weigh your food. The concept is simple, eat the right things at the right times and then dieting becomes unnecessary. Vegetarian substitutes can easily be made on this meal plan too.
Food-based and pharmaceutical supplements are optional but highly recommended and linked within the guide. Based on optimising sleep, improving gut health and balancing hormones, the recommended supplements will help you switch your fat-burning mode on and get the most out of your meal plan.
Although workouts and healthy eating are necessary to lose weight, they are not the most important! This is why this guide focuses on lowering your stress levels and balancing your hormones to get you into the fat-burning mode. Learn to meditate, start a daily mindfulness practice and cultivate a positive mindset with simple hacks and tips that can have a profound effect on your life and supercharge your success!
And if you struggle to get quality sleep - this could be the biggest block to your fat-loss efforts! This guide will teach you WHY deep quality sleep is paramount to burning belly fat and HOW to fix your bedtime routine so you can access the most powerful fat-burning hormones.
Here are some common questions about the guide.
Again, this depends on your starting point, your goals & how hard you are willing to work, but generally speaking you will start to notice results within 4-6 weeks of starting your program.
You can expect to see small overall changes earlier on - tighter waist, more defined legs, rounder booty & a more pronounced hourglass shape. But more drastic changes will take longer.
Changes don't happen overnight, but they do happen! Have patience & trust the process :)
Yes, of course! I designed this workout so that you could do it at the gym or at home with very minimal equipment and no machines. As long as you can add some resistance to your exercises with either bands or dumbbells, you will still get great result
If you have a lot of body fat to lose, if you are new to lifting weights and/or have very poor fitness levels, I recommend that you focus on losing the excess weight through the lifestyle, nutrition and sleep protocols given in this guide, first, before you rush into these workouts.
At this stage, just some gentle walking for 30- 45 minutes daily is enough to get the heart pumping and increase your fitness levels. Then you can progress onto the workout plan within this guide.
Yes, as long as you eat eggs and butter, you can still follow this plan. There are many vegetables that are higher in protein such as mushrooms and broccoli. So eat these in abundance.
However, please note that this plan is based on stabilising insulin levels and most vegetarian substitutes rely heavily on high insulin-spiking foods such as rice and legumes in order to reach daily protein requirements. This should be avoided on the Stressed Sparrow Body Type plan. Instead, you may want to take a daily, high quality organic plant-based protein powder to ensure that you are reaching your daily protein requirements.
You may need a higher amount of calories per day, according to your own activity level, body weight and other important personal statistics. If you are unsure of what your personal requirements are, you can calculate your basal metabolic rate (BMR) with this online calculator.
This is the amount of energy the body needs in order to function properly at rest i.e. without any activity. This means your calories should never go below this amount, no matter how much body fat you want to lose! Once you have your BMR, multiply it by 1.35 for your daily caloric intake based on your level activity (4 days of weight training on the Stressed Sparrow Body Type Plan). This amount of daily calories is your maintenance level and is a good starting place.
Yes, absolutely! I designed this program to cater to a complete beginner and progress them all the way through the six weeks of resistance workouts slowly and safely. Week 1 is mostly basic bodyweight exercises and is a great place to start if you have never trained with weights before. However, there is no need to progress onto the following weeks until you feel ready! There is no rush.
This workout is only a guide, so take your time and go at your own pace. Six weeks is a relatively short program. If you are still finding the workouts in week 1 challenging, then stay here for as many weeks as you need until they start to become easier. There is nothing wrong with taking 8 weeks or even 12 weeks or longer to complete this program. In fact, the longer, the better! Slow and steady wins the race ;)
There are only two essential items that you absolutely need:
1) Resistance or ‘booty’ bands - a pack of 5 varying strengths is ideal
2) Selection of weights - dumbbells from 2-10kg are ideal but kettlebells or barbells are also great options
Other optional items that would be helpful are:
3) Yoga mat (you can use a towel instead)
4) Bench (you can use a sturdy coffee table/couch/chair as a substitute)
If you don’t have any equipment, you could still do the exercises with bodyweight only, but you will not be able to progress to more challenging variations. For best results, why not get creative and fashion your own weights? Use tin food cans, large water bottles or a rucksack filled with books!
Every pregnancy is different. I have worked with pregnant clients who trained with weights right up until giving birth! But some clients preferred not to train at all. Most exercises are safe to do while pregnant, with the exception of core exercises past the first trimester. However, my advice would be to consult your physician before committing to any workout regime during your pregnancy and always listen to your body!
This example meal plan is based on an approx. 1,500 calorie daily diet, programmed according to the Australian Government Dietary Guidelines 2019 and has been approved by a qualified exercise scientist. Please note that this meal plan is meant as a set of guidelines only, and does not take into account any individual’s specific needs or requirements.
No. I would never recommend low calorie diets or eating below maintenance levels, because as discussed in this guide, fat-loss has more to do with balancing hormones and stress-reduction. The key is to eat more of the right things at the right times and then calorie-restriction becomes irrelevant.
Of course, I would always recommend that you listen to your body’s hunger and satiety signals and adjust your food intake accordingly, because at the end of the day, calorie guidelines are based on text book equations and do not take into account, you as an individual.
© 2019 Strong Curves.
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