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Reasons why you gain weight after a diet?

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Do you struggle to keep weight off when dieting?

With so many people failing diets or re-gaining weight it’s easy to ask, “why do we gain weight back after a diet?”.

Today, I’m going to address this problem. Here at ART, we’re all about making positive change that starts with your mentality so stick with us and you’re going to learn to make your results stick: we don’t do yo-yo diets!

Your Body Changes

When you diet, you’re putting your body into a new situation.

As an adaptation-machine, your body will change to meet these demands and keep you alive. Overlooking these changes is an easy way to sabotage your diet and re-gain weight.

Watch your Metabolism

If you lose weight on a diet you’re going to weigh less, and your metabolism is going to drop a little bit. If you don’t keep an eye on this, you’ll gain weight if you revert to your “maintenance” diet. This isn’t your maintenance anymore, and you’ll gain weight right back.

You should be adjusting your diet to deal with these changes whenever you lose a significant amount of weight.

After every 3-5lbs of weight loss, re-calculate your diet to make sure that you’re eating enough. This is even more important at the ‘end’ of a diet, as it’ll frame your next steps after big weight loss.

Efficiency Can Be a Trap

When you eat less, you’re also going to become more efficient at using food. Your body deals with reduced food intake by making the most of what you are eating.

This can be a strange change: you’re making the most of every single gram of food. If you start eating more after you reach a goal weight, this means more efficient fat-storage.

That’s the opposite of what you want, so it’s important to keep your diet stable after a weight cut.

Dieting Behaviour is Key

The way that you deal with your diet – from mentality to behaviour – is a huge part of whether or not you’re going to regain the weight.

While the changes in your body are important, it’s obvious that the real problem is taking the wrong approach to diet. Changing behaviours when you finish your diet is the fastest, most common way to fail in the long-term – even after you’ve made so much progress!

Yo-Yo Dieting

We’ve all heard this dreaded term before.

Yo-Yoing is a pattern of dieting where you cut lots of weight in a short amount of time, then you gain it back on. This happens because of your approach to dieting goals, as well as changes to your body.

Dieting too heavily is an easy way to bring on the changes we mentioned above, but you’re also going to be hungry and exhausted by the time you finish. If you’ve half-starved yourself, you’re going to revert to bad habits when you come off of a diet because you’re hungry and under-fed!

On the other hand, a sustainable diet is one that you can keep doing forever.

Extreme, unsustainable diets result in weight gain when you’re “off” your diet and allowed to eat whatever you want again. Combined with the metabolic changes we discussed, this is a recipe for disaster.

Exercise

Do you go to the gym to reach your goal weight? This might be the problem.

Using weight as the main reason for diet and exercise makes it hard to continue after you’ve achieved that goal. Where do you go from there? Often, people fall off their exercise routine when they see that number on the scale and think they’ve ‘finished’ their diet.

Maintaining a healthy, active lifestyle beyond your diet weight is key. Aim at something bigger: the values and benefits that made you want to diet in the first place, or simply improving your athletic performance.

The best approach is to love the process, enjoy the positive changes, and give yourself a reason to keep going when you reach those mid-term goals!

The Problem: Mentality for Dieting

In reality, you will re-gain a little bit of weight when you come off of a diet. This is just water and muscle-glycogen (the fuel for strength and endurance!) returning. Remember, weight gain isn’t fat gain!

A good mentality builds good habits and avoids the bad ones that cause re-gain.

Treat dieting as a lifestyle change – something you can/should be dealing with for the rest of your life. This forces you to use a sustainable diet – you don’t need to eat chicken and broccoli every meal!

Consistency and persistence are the biggest factors in long-term weight management. Putting together a diet that isn’t too restrictive avoids this shift between extremes of cutting and feasting that causes long-term weight-loss failures.

Final Thoughts: Making Your Diet Stick

We’ve covered a few key points, and they’ve highlighted some of the key steps in losing weight and keeping it off:

  • Adjust as you go: your metabolism is going to change – you need to change with it!
  • Think about the long-term: you need to know why and how to diet beyond a single number on the scale – focus on something bigger!
  • Develop Good Habits: your diet and exercise should be fun and focus on self-improvement, so you can keep them up even when you reach those fitness goals.
  • Be realistic: don’t go on any diet that’s going to make you hate food or feel restricted. You need a diet that you can stay on forever, so it should allow you some enjoyment from time to time!

 

The key to all of these is that weight management is a life-long concern, you can’t take a short-term approach to a long-term problem. You have to go for consistency and good habits, not fads or extreme, restrictive diets.

At ART, we design individualised diets that focus on a big, long-term win. Get in touch if you keep putting weight back on after your diet, and we’ll teach you how to keep it off and keep progressing!

 

Olly

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation program can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation program.

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How to exercise when you have limited time?

Do you find life keeps getting in the way of your fitness goals?

For many people just like you, training simply isn’t the number-one priority. If you have kids, a high-pressure job or academic studies to attend to, it can be hard to optimise your training.

If you’re looking for a way to stay in the best possible shape and crush your goals, you need to train smart and get the most from limited time.

That’s what today’s piece is all about; getting as much as possible from short workouts, or even home workouts.

Step 1: Prioritise Weight Training

Weight training is one of the easiest ways to make the most of your workout. It builds muscle, burns fat, and improves bone/joint health.

This could be as simple as choosing two big compound movements that cover large muscle groups at once. For example, the split squat and overhead press can be a great start to a workout and may only take 20 minutes to complete both.

When you’re rushing, focus on getting a few sets of heavy weights out. 3-5 sets of 4-8 reps is a great way to cut down on time while still causing significant changes!

Step 2: Bang for Your Buck Exercises

This is the next step – choosing the right exercises that are going to combine different, essential effects that contribute to your goals.

For example, if you’re looking to get stronger, look better, and improve your posture, pull exercises are a great choice. They contribute to everything from the core to the biceps and the whole back. You’re going to see big developments here.

Equally, a heavy kettlebell swing can be an amazing tool to boost cardio, strength in the posterior chain, and build a big old butt. You have to be sure to perform this type of exercise with good technique, but it can tick a lot of boxes with as little as 6-10 minutes!

Step 3: More Body, More Efficiency

As a rule of thumb, the more of your body you use for an exercise and the greater length of the movement, the more efficient it will be with your time. A rower is a great example of this, as it moves from totally flexed to totally extended and the stroke is long. This burns a huge number of calories.

This is why we prioritise compound exercises that include lots of muscles and joints in a short workout: the more you can use at once, the more quickly they can reach the amount of use necessary to force development.

If you perform 3 exercises that all hit the glutes, for example, you don’t have to use each of them as hard, meaning you can dedicate less time to each exercise and still see plenty of fantastic results while chasing other effects (such as leg strength)!

Step 4: EMOM and Timings

If you’re low on time, cut down on rest. When you’re at the gym, there’s definitely some spare time you spend browsing Instagram or texting. We all take a bit of extra time between sets to recover and this is fine, but if you cut down on these rest periods you’ll get through a workout faster.

Every-Minute-on-the-Minute (EMOM) training is a great way of maximising your results on a time limit. Perform 5-10 minutes of EMOM training with any exercise at a relatively light weight (somewhere around 60-70% depending on the exercise) and you’ll soon realise that you don’t need a lot of weight to feel the effects!

These are particularly useful on simple strength and conditioning exercises. Things like Kettlebell swings respond well to EMOMs, as do skipping, running, rowing, squats and other basics.

Step 5: Complexes/Supersets

This is a classic way of improving the effectiveness and efficiency of your training. We’ve seen bodybuilders use these techniques for years. You might not be supersetting so that you can get to the beach faster like Arnold, but it’s an easy way of fitting more exercises into the same timeframe.

Perform supersets of exercises that hit opposite sides of the joint. These antagonists are best trained together to improve the health of the joint and when you superset them, you won’t notice the reduction in rest times, but you’ll definitely save time.

The best types of exercises to use for supersets are presses/pulls, biceps/triceps and even lower back/abs & core exercises. These can be performed without rest, as you’re training opposite muscles. There are small carryovers between these opposite movements, but they’re going to make light weights feel heavy and you’ll get all your volume in for these muscles without having to worry about the clock!

Step 6: Harder not Longer

When it comes to cardio exercise, the simple advice here is to go harder rather than going longer. You’re going to struggle to fit in that hour on the treadmill on top of the rest of your exercise. We’d rather see you performing HIIT circuits on the rower than slogging it out for an hour.

This is a great way of improving your speed and other athletic traits, while also saving yourself precious time. A hard, sprint-based HIIT cardio workout can take as little as 8-10 minutes if you’re really pushing yourself.

HIIT isn’t a magic pill, but it is a great way of cramming all that exercise into a shorter time period so you can worry about the rest of your life. Being late sucks, and being late because you were suffering on the treadmill sucks even more.

A Quick, Effective Full-Body Workout

This is a simple workout that can be completed in 45-50 minutes and will provide a full-body stimulus. It’s going to mean improvements in muscular quality, as well as effective conditioning and even postural improvements.

Split Squats: 4 sets of 10-12 reps

Pendlay Row: 4 sets of 8-10 reps

Superset (Cable Bicep Curl/Tricep Extension): 4 sets of  10-12 reps

EMOM Kettlebell Swing: 20 reps, 8 minutes (heavy)

EMOM 150m Row: 10 minutes

This is a true full-body workout, hitting all the muscles in the body whilst also providing plenty of cardio work to keep your heart and lungs healthy and to burn off that extra fat.

 

Olly

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation program can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation program.

Follow me on

Weight Loss vs Fat Loss

Weight Loss vs Fat Loss: the Key Differences and their Impact!

When you start a diet and exercise program to transform your body, you don’t want to lose weight – you want to lose fat.

You might not know the difference just yet, but this distinction totally changes how you see fitness. It shapes your whole approach to dieting, your mindset, and it can even improve your results.

Today, I’m going to take you through the key differences and why they’re going to make a difference to your training.

What is Weight Loss?

It’s simple: it’s weighing less when you step on the scales.

We always hear people talking about how they want to lose weight – it’s why many people start their fitness journey. However, weight loss is deceptive.

Your bodyweight isn’t just about muscle and fat – it’s made up of a wide variety of different factors (x):

  • Bodyfat
  • Muscle mass
  • Bones and organs
  • Stored water
  • Muscle glycogen
  • Other small factors like intestinal mass (how much food you’re carrying around with you)

So, when you step on that scale, you’re getting a complicated measure of all of these different things. It’s easy to see why so many people are bewildered with bodyweight – and why so many diets fail.

Your fitness goals probably don’t have much to do with any of these except from bodyfat and lean muscle, anyway. If you’re trying to get into the shape of your life, what you care about is fat loss and building muscle (x).

Training for Weight Loss can Ruin your Results

Weight loss isn’t just inaccurate – it has knock-on effects in your training. If you train to reduce lose bodyweight, you’re going to miss out on key long-term results.

Reducing weight is often approached with hours of mind-numbing cardio to burn calories, focuses on short-term goals and the weight on the scale on a day-to-day basis.

This is one of the easiest ways to undermine your diet: you’ll become obsessed with the number on the scale, rather than how you feel, perform, and look. Weight loss is simply too complicated and unreliable to be the basis for your fitness goals!

Fat Loss: A Better Way

Losing fat is how you look, feel, and live better. It’s targeting your bodyfat and it’s a sustainable, long-term solution to lose weight and keep it off.

Fat loss, unlike weight loss, pushes you to make real positive lifestyle changes. Here at ART, we strongly believe in building mental and physical strength. This starts with realising that body composition is a lifelong concern, so you need a change in lifestyle – not a fad diet (x).

body transformation

Exercise and Diet for Fat Loss

This lifestyle-change approach to fitness will mean you’re making progress even after the 12-week program is completed. This strategy and mindset are part of the core of the ART system.

It all starts with focusing on muscle, metabolism and performance. Building muscle mass is key to gaining the best results: it improves your health and physique, but it also means you’ll burn more fat in the future (x).

Muscle takes serious calories to maintain, so more of it means a higher calorie maintenance. This means you can enjoy more amazing, nutrient-dense foods and burn more fat. This is an essential step to achieving a real body transformation.

With ART you aren’t on a diet, you have a diet. Your diet plan should focus on key nutrition principles, meaning high-quality proteins (x) and healthy fats (x). Carbohydrates are fuel for exercise (x), so we limit them to maintain an optimal balance of energy and fat loss.

Final Thoughts:

The most important factor in achieving your fitness goals is consistency (x). Weight loss makes this difficult: it’s easy to become demotivated and feel awful if you’re just focusing on the number on a scale – especially since it is can be unpredictable.

Your approach should focus on what really matters: burning bodyfat, gaining quality muscle and enjoying a diet of healthy foods that you want to eat. If you can’t stick to your routine, it’s not going to work forever.

Here at ART, we believe that making your goals a reality starts with your mindset: putting fat loss ahead of weight loss is where that starts.

 

If you’re lacking motivation or feeling disappointed with your results given the effort you’re putting in to your diet and training then you should consider signing up to my 12 week body transformation program.

The program will give you structure, accountability and guaranteed results if you listen to me and follow my guidance. You’ll have my full support on this program, on top of our fortnightly checkins I’ll be online for you whenever you need me.

What are you waiting for? Visit the WEBSITE to sign up today. Any questions just drop me an email at olly@action-reaction-training.com and I’ll get back to you ASAP.

Olly

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation program can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation program.

Follow me on

What’s the best time of day to exercise?

I’ve been asked this question several times during my regular Instagram stories Q&A and it’s one that’s cropped up a lot in the past so hopefully you’ll find my following thoughts useful.

In short, and this may seem obvious, but ultimately the answer is whatever works best for you.

A few things for you to consider would be to look at your energy levels and motivation throughout the day.

Are you a morning or an evening person?

Trying to figure out which time of day suits you best can actually be quite difficult as you’d need to make sure that your workout schedule fits in well with your daily work/life which can be hectic at times.

Here’s a few pros and cons for you to consider when figuring out what works best for you.

Morning Workouts

Pros:

Scheduling your workout first thing in the morning is my personal preference. I find that it’s much easier to wake up a little earlier and get your exercise done and out the way before your day starts.

Also, since exercise increases your mood boosting hormones you can start your day on a high, feeling more positive and optimistic. This positive mindset will also make it more likely for you to make healthier food choices for the rest of the day.

Cons:

If you’re not a morning person you’ll probably find it difficult to turn an early morning workout into a daily habit, it will be much easier for you to hit the snooze button.

If you do manage to get out of bed when the alarm rings you might struggle to find the motivation to get going and so will need to make sure you take a little longer to warm up rather than jumping straight in.

You may also have to train fasted as its unlikely that you’ll give yourself enough time to eat. Training fasted might not be ideal especially if you’re not used to it as it can be physically and mentally challenging.

 

Mid Day Workouts

Pros:

Squeezing a session in on your lunch break might be a good time saving solution that allows you to get more sleep in the morning.

It also means that you would of had time for breakfast and maybe a mid morning snack so you should be full of energy.

Working out at lunch time can also act a stimulant boost for the rest of the afternoon at work which may help with your productivity and focus.

Cons:

Lunch time workouts can definitely be a little tight, trying to fit everything in on top of showering and eating means you might not actually have enough time to do what you need to do based on your goals.

Likewise work may over run making your gym session even tighter.

 

Evening Workouts

Pros:

Training after work can certainly help to blow off a little steam and reduce your stress levels.

You may also find your energy levels are much higher in the evening as you would of had the chance to consume plenty of fuel allowing you to push harder and potentially increase your rate of progress.

Cons:

Leaving your workout till the evening could be dangerous especially if you’ve had an extremely hectic day. When will power is low it’s all too easy to convince yourself that it’s ok to skip it this one time!

Training late can also disturb your sleep. If you don’t give yourself a big enough window (1-2 hours) to relax and allow the body and mind to switch off after training you can actually affect the quality of your sleep cycle.

Chances are you will also be training at peak time in your gym so access to equipment maybe limited, which can extend your set time period.

 

So these are just a few things you can consider when trying to determine what’s best for you. Remember it’s more important to workout consistently than it is to workout at the same time consistently. However, keeping to a consistent time during the day does help as it becomes easier to form a habit.

With a little trial and error you will be able to find your perfect time of day to train, just make sure you listen to your body and factor in your work/life schedule.

 

If you’re lacking motivation or feeling disappointed with your results given the effort you’re putting in to your diet and training then you should consider signing up to my 12 week body transformation program.

The program will give you structure, accountability and guaranteed results if you listen to me and follow my guidance. You’ll have my full support on this program, on top of our fortnightly checkins I’ll be online for you whenever you need me.

What are you waiting for? Visit the WEBSITE to sign up today. Any questions just drop me an email at olly@action-reaction-training.com and I’ll get back to you ASAP.

Olly

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation program can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation program.

Follow me on

Is a High-Fat, High-Protein Diet Safe?

 

The high-fat, high-protein diet is the latest craze to take the fitness world by storm. But is this eating style safe? And is it an effective way to shape a lean and attractive figure? Let’s find out!

What is a High-Fat, High-Protein Diet?

As the name suggests, it’s a diet on which you consume relatively high amounts of dietary fat and protein but small amounts of carbs. You do this by limiting your intake of carb-rich foods such as grains, legumes, and tubers while consuming high-fat and protein foods like meat, fish, vegetables, nuts, eggs, low-carb fruits, low-carb dairy, and healthy oils. Examples of such diets are Atkins, the Paleo diet, and the ketogenic diet.

Is a High-Fat, High-Protein Diet Safe to Follow?

If executed correctly, then the answer is yes – a high-fat, high-protein diet is safe. In fact, it can deliver many health benefits, including fat loss, decreased blood triglyceride levels, increased levels of the “good” HDL cholesterol, and improved insulin health. Let’s look closer at each macronutrient.

High fat

While many people think it’s unhealthy to follow a diet high in dietary fat, this belief is wrong! Dietary fat plays a crucial role in many essential bodily functions, including energy and hormone production, various cellular activities, and nutrient absorption.

Problems arise, however, if you get too much of your dietary fat from low-quality sources, for example, vegetable oils and processed meats. These foods lack essential nutrients and contain compounds that can cause inflammation in your body. That’s why it’s crucial to rely on high-quality food sources for your dietary fat intake.

High protein

A high-protein diet is linked to many benefits, among them healthier body weight, decreased appetite, increased muscle mass and strength, and enhanced metabolism. In addition, there’s no evidence that high protein consumption has any adverse effects in healthy people. While it is often believed to cause liver and kidney damage, there is no research showing this to be true in healthy individuals [1]. And contrary to popular belief, a high protein intake does not cause osteoporosis but actually prevents it [1].

Low carb

A low-carb not no carb, diet is completely safe for extended periods of time. In fact, reducing carb intake can be very beneficial, especially if you’re used to consuming a lot of carbs daily. Why, you ask?

Well, first off, it makes you more metabolically flexible by enhancing the ability of your body to burn fat for fuel. Secondly, it increases insulin sensitivity, which means your body needs to secrete less insulin after food consumption. This will result in less bodily inflammation and fewer severe fluctuations in blood sugar levels.

How a High-Fat, High-Protein Diet Can Help You Lose Body Fat

A high-fat, high-protein diet can be an excellent way to aid fat loss, primarily because such an eating style suppresses hunger and tends to pair with a decreased calorie consumption [2-3]. This is because protein is highly satiating, and because you limit your intake of carbs, which are the primary calorie source for most people.

Besides, high protein intake helps prevent muscle loss while you are slimming down. This not only keeps your sex appeal sizzling but also benefits your metabolism because muscle mass is highly metabolically active.

The Downsides of a High-Fat, High-Protein Diet

While the high-fat, high-protein, low-carb diet is excellent at promoting fat loss and supporting health, it also has its cons, just like every other diet under the sun. One of them is that going low-carb may impair performance during high-intensity exercises such as lifting weights and sprinting. The reason is that carbs for most people are the primary energy source during such activities [4].

Besides, cutting out carb-rich foods may cause you to under-consume certain essential vitamins and nutrients. An example is fibre, which is found mainly in fruits, vegetables, and starchy carb sources. While you can get enough of these essential nutrients on a low-carb diet, you’ll have to plan your meals more carefully and consume a wide range of different foods.

Thirdly, the eating style requires of you to pass on high-carb foods such as grains and tubers. This works fine in the short term to improve insulin sensitivity and kick-start weight loss results. In the long run, however, most people find it easier to adhere to a diet by using a more flexible dieting approach that includes carbs.

The Bottom Line

The high-fat, high-protein diet is a safe eating style to follow if executed correctly. It can be particularly beneficial for those who want to burn body fat because this diet improves insulin sensitivity, enhances metabolic flexibility, and tends to automatically reduce calorie intake. However, at the end of the day, which ever option you decide to use in order to create fat loss, you must be in a calorific deficit!

Still confused?

If you need further guidance on how to incorporate a high fat, high protein diet correctly and safely for sustained fat loss then sign up to my 12 week ART body transformation program and I’ll guide you through the process step by step.

For more information email me at olly@action-reaction-training.com or visit the website for more details.

I look forward to hearing from you.

Olly

Transform your body, transform your mind.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…

References

  1. Manninen, A. H. (2004). High-Protein Weight Loss Diets and Purported Adverse Effects: Where is the Evidence? Journal of the International Society of Sports Nutrition, 1(1), 45-51.
  2. Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. American Journal of Clinical Nutrition, 82(1), 41-8.
  3. McClernon, F. J., Yancy, W. S., Jr., Eberstein, J. A., Atkins, R. C., & Westman, E. C. (2007). The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. Obesity, 15(1), 182-7.
  4. Miller, S. L., & Wolfe, R. R. (1999). Physical exercise as a modulator of adaptation to low and high carbohydrate and low and high fat intakes. European Journal of Clinical Nutrition, 53(1), 112-9.
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation programme can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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Chorizo & Halloumi Burger

You don’t need to find a posh burger joint to enjoy a good juicy burger.  Buy yourself some high quality lean minced beef and make your own, they really couldn’t be easier and you’ll save yourself a few quid in the process.

Serves x2 / calories = 489 cals

Macros:

  • FAT – 33g
  • CARBS – 5g
  • PROTEIN – 42g

Ingredients:

IMG_1946

How to prepare:

  1. In a bowl mix together the minced beef and chorizo with some seasoning and form into x2 patties, then griddle for around 3 mins on each side for medium cooked, longer if you prefer well done.
  2. Meanwhile fry off the onions in the coconut oil, grill or fry the halloumi slices and fry or poach your egg.
  3. Once the burger is ready, construct your burger tower using all the ingredients and serve with a green salad on the side.

Tuck in.

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