My very own '8 week Fast track to Fat Loss'

I just want to start by saying this is not some vein post to show off my results this is more a post to show you how the ‘8 week Fast track to Fat Loss’ can help you.

Also, I want to prove that you can get in shape whilst being time poor and how supposedly having no time is a shitty excuse, besides that I’m a firm believer in practicing what you preach, how can I put clients/ athletes through hell if I have never been there myself?

My week looks something like this; I work 40 hours per week for Musashi sports nutrition, I do 20-25hrs running my own Personal training business and 15 hrs as a Strength and Conditioning coach at Cronulla Sharks. So, per week I work somewhere around 80 hrs.

Poor me, right? No. I love it and wouldn’t have it any other way but I still MAKE time to prepare my food, count my macros and train, whilst not making excuses.

Do I think I’m superior to anyone else? Not at all, I’m here to help anyone who needs it. Does transforming your body take dedication and will power? Of course and you will need to make some sacrifices along the way but it really doesn’t need to be hell or so hard it’s unmanageable.
Nutrition
If you have worked with me in the past or read any of my stuff you will know I put a lot of emphasis on nutrition.
In this carb-phobic world we live it may come as a surprise that I started this plan on 180g of carbs per day, as the weeks went on I cut the carbs away and this made my plan relatively easy to follow. I didn’t just go from all to nothing like many people, this is where I see a lot of people mess up and binge eat. My tip would be to go slow, monitor progress and cut carbs as needed not all at once or not for any until fat loss plateaus.

Throughout this 8 weeks, I followed what is known as a flexible dieting plan hitting all my macro/ mirconutrients and fibre yet still enjoying the foods I like for example; I ate 25g of dark chocolate just about everyday during the 8 weeks. I didn’t cut entire food groups out, I used logic and made all my food choices fit around my set macronutrients. The best nutrition plan is the one you can stick to long term.
Protein always stayed relatively high for example the higher my carbs were the less need I felt for more than 200g of protein per day, as the carbs went down I increased the protein up to ensure I didn’t lose too much muscle.

Fats generally stayed steady throughout the 8 weeks generally hitting between 70 – 90g per day.
The last three weeks of the nutrition plan were the toughest when I was consuming the lowest amount of carbs and I believed my workouts suffered a touch because of this and it’s a learning curve for me in the future.

Training
The first 4 weeks of training I set myself a 6 day program, training different muscle groups every day – to be honest I got bored with this pretty quickly, I felt as though I wasn’t working towards anything or improving so I sat down and set myself another 4 week periodised program. I tested my 3 rep max for Squat, Deadlift and Bench press and set about improving my scores always working off a percentage of what I had scored in my testing.
For example:
Week 1- Squat 6 sets of 5 reps @ 82.5% of my 3 rep max
I will admit at times, when calories were low getting stronger is hard work put I pushed on and watched my strength rise which I was very happy about.

Cardio

Cardio, I can honestly say was done at a bare minimum during the 8 weeks, I did between 1-3 high intensity interval sessions per week. The largest amount of cardio I did was a total of 60 mins in the entire week with some weeks doing 10-15 mins per week. I concentrated getting my nutrition right, building strength and preserving muscle after I had them three down pat or as close as I could to being down pat that’s when I did a little bit of cardio – hopefully this proves to you that you don’t have to do endless amounts of cardio to get in shape.

Types of cardio competed during this program were: Prowler, sleds, ropes, stairs, sprints – That’s it, nothing cutting edge just kept it really basicand nothing ever last longer then 20 mins.
Progress
Everyone responds differently, no two bodies are the same. Some people adapt quickly, some people a bit slower. Be disciplined and stick with it and the results will come.

Like I said at the top of this blog post, my aim here is to show you how you can transform your body in 8 weeks’ time with one of my online training programs.
All programs are individualised – you will get exactly what you need to fulfil the goals you have set for yourself.
Available programs:
• 8 week Fast track to Fat Loss
• Training Program (4 weeks)
• Nutrition guide
• Supplement guide (online discount included)
So, what are you waiting for??? Jump on over to:
http://deanjamiesonpt.com.au/programs/
And let’s get started!
IF I CAN DO IT, WHY CAN’T YOU?