Your body.Tell us about your body, your training and your day. Terry uses your answers to work out your calories and macros for training days and rest days, then reviews them personally before your plan is released.
Below is our recommended order and number of workouts. Try to stick as close to this as possible. Always keep the order of the workouts the same even if you have to take days off. Ideally do not have more than one day off in a row.
| Day | Session | Day | Session |
|---|---|---|---|
| Day 1 | Cardio | Day 15 | Cardio |
| Day 2 | Workout One | Day 16 | Workout Two |
| Day 3 | Cardio | Day 17 | Cardio |
| Day 4 | Rest | Day 18 | Rest |
| Day 5 | Workout Two | Day 19 | Workout One |
| Day 6 | Cardio | Day 20 | Cardio |
| Day 7 | Rest | Day 21 | Rest |
| Day 8 | Workout One | Day 22 | Workout Two |
| Day 9 | Cardio | Day 23 | Cardio |
| Day 10 | Workout Two | Day 24 | Workout One |
| Day 11 | Rest | Day 25 | Rest |
| Day 12 | Cardio | Day 26 | Cardio |
| Day 13 | Workout One | Day 27 | Workout Two |
| Day 14 | Rest | Day 28 | Rest |
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
There are 9 exercises in your workout. Perform 10 reps of each exercise back to back to complete a set. Perform 4 sets in total, rest for 2.5 minutes in between sets. Record the length of time it takes to complete each set and aim to beat your best time in subsequent sets. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response.
| Exercise concept: timed | |
|---|---|
| Exercises in each set | 9 |
| Reps | 10 |
| Sets | 4 |
| Rest between sets | 2.5 mins |
Before commencing your workout click here for technique advice on some of the big exercises.
Hold the cable in your left hand with the right leg forward. keep the cable above the arm, lift your elbow so it is slightly lower than your shoulder.
Stand feet slightly wider than shoulder width and hold a kettlebell in both hands. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. Allow the momentum to lift the bell and bring it to your chest. Press the weight overhead and begin the next swing.
Support your head and shoulders on a swiss ball, raise your hips and hold a dumbbell above you in both hands. With slight elbow flexion, lower the weight behind you on the inhale. Keep the arms lengthened and bring the weight back over the body as you exhale. Maintain neutral spine.
Begin in a hand plank position with your shoulders over your wrists. Engage your core and use the abdominals to draw a knee up to your chest allowing your back to curve. Return to neutral spine as you join the feet and alternate legs.
Begin in a press-up position, feet raised on a bosu (dome side up), hands just wider than shoulder width and arms extended. Engage your core and keep your body straight. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms.
Stand with your feet wide, toes turned out slightly and hold a kettlebell in both hands. Bend the knees pressing them outwards into a sumo squat. Push your heels into the floor and extend your legs. Maintain neutral spine throughout.
Lie on your back with your hands to head. Curl up into a crunch, keep a slight gap under the chin and simultaneously bring your knees to nose. Lower the body as you extend the legs towards the floor.
Stand, feet hip width apart and dumbbells held in both hands. Place your weight into your heels, hinge forward from the hip with slight knee flexion and lower the weights towards the floor. Only go to the point where you can maintain neutral spine, do not round the lower back. Engage the glutes and straighten the legs as you stand upright.
Stand facing a box with your feet hip width apart. Reach overhead then place your hands on the box and jump your legs back into a plank position with your body extended. Jump your feet back towards the box and begin again. Keep the movement as fluid as possible.
Perform this workout with the same exercise concept as workout one.
Stand feet hip width apart and hold dumbbells to your side. Alternately lunge forwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under so you do not over arch the lower back. Keep the body in an upright position.
Begin in a press-up position, hands just wider than shoulder width and arms extended. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. As you extend the arms take 1 hand to touch the opposite shoulder maintaining core stability. Repeat other side.
Lie on your back with your knees bent, arms to the side and 1 leg raised off the floor. Push through your supporting heel and lift your hips as high as possible (do not roll through the spine). Ensure to contract the glutes. Lower under control.
Stand with your feet shoulder width apart and hold dumbbells at chest height with the arms bent. Alternately punch forwards as fast as possible. Keep the core engaged throughout.
Stand feet shoulder width apart and hold a dumbbell in each hand. Hinge at the hips, bend the knees and lower the dumbbell towards the floor. Do not let the lower back round, maintain neutral spine. Engage your glutes, push the feet into the ground and you straighten your legs.
Place your weight onto your forearms and toes, raise the body. Engage your core and create a straight line from head to feet. Alternately push up onto your hands and lower back onto your forearms. As you push up the hands should replace to position of the elbows.
Stand feet shoulder width apart and hold dumbbells to your shoulders. Bend the knees into a deep squat, push the bottom backwards and maintain neutral spine. As you straighten the legs, press the dumbbells overhead. Make sure your knees track inline with your toes.
Place the same hand as knee onto a bench, other foot on the floor to stabilise and hold a dumbbell in your free hand. Engage your core, draw your shoulders down and maintain neutral spine. Bend your arm and pull the dumbbell towards you into a row. Extend the arm.
Begin in a plank position on your hands, jump your legs forwards into a deep squat and raise the arms raised in front of you. Place the hands to the floor and jump back to plank. Keep the movement fluid and continuous.
The cardio workout is split into 3 sections: Intervals, lactic acid removal phase, followed by a repeat of the intervals. You can use any piece of cardio equipment such as the cross trainer, treadmill, rower, bike or skipping rope. You can also combine equipment rather than performing the entire workout on one machine. If you are training at home, take a look at the video and choose a combination of cardio exercises to perform.
Intervals (pre LAR phase) – perform the required number of intervals. The sprint phase should be performed at 100%, the highest intensity possible and the rest phase should be performed at a low intensity to recover. For example on a cross-trainer increase the speed for the sprint phase then bring it back down on the rest phase, allowing you to recover.
Lactic acid removal phase – work at a consistent pace, but to the maximum intensity possible (you should not be able to hold a conversation) yet able to sustain it for the required length of time. The time is stated in minutes below the first table.
Intervals (post LAR phase) – perform the intervals again with the same format as the first section.
Enjoy!
| Cardio concept | ||
|---|---|---|
| Number of Intervals | Sprints | Rest |
| 12 | 25 sec | 35 sec |
| Lactic Acid Removal Phase: 12 minutes | ||
| 12 | 25 sec | 35 sec |
| Total Workout Time: 36 minutes | ||
This video shows examples of cardio exercises to use when performing the sprint phase of your interval training. Choose one thats suits your level.
This is the recovery phase. Choose from marching on the spot, an easy jog or a combination of the two.
Hold each position for 1 minute and increase the length of time on particularly tight muscles.
Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor.
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body.
In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward.
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.
Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position.
Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.
Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
Place your forearm onto a wall, creating right angles at the shoulder and elbow joints. Apply pressure into the wall and turn your torso away.
Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised.
Use this section to replace specific exercises in your programme which do not work for you. This may be due to not having the correct equipment, the exercise being too challenging / not challenging enough, or possibly due to an injury. Click on the links below to find alternative exercises for the same body part or movement.
You are an Athletic Power body type on a fat loss programme. Losing fat is fairly hard for your body type, although building and maintaining muscle is relatively easy. The fact that you hold on to muscle is a good thing, as it helps to increase your metabolism, which means a higher percentage of fat is burned while you rest. We have reduced your calories and carbohydrates more than for some of the other body types (those that are more carbohydrate tolerant). However, to help maintain your muscle, it is essential not to cut calories or carbohydrates too drastically, as this has the effect of breaking down muscle, which in turn slows down your metabolism. When your metabolism slows, losing fat becomes harder. Therefore, one of our goals is to burn fat by increasing muscle mass, which speeds up your metabolism.
As an Athletic Power body type you have a fairly slow metabolism. This means you burn your fuel at a slower rate, making fat loss a little harder than for some of the other body types. It is therefore important to eat the correct number of meals each day to balance your blood sugar and keep your insulin levels low to maximise fat burning.
All body types have a limited capacity to store macronutrients, so be careful not to overeat at any one sitting, as this will lead to fat storage. Your body type does not handle carbohydrate very well, so on a fat loss programme the correct amount and type of carbohydrate, eaten at the right time of day in relation to your training, will help you lose fat. The hard work is done for you. At YBP we have given you what we believe to be the correct amount of macronutrients for your body type on a fat loss programme, taking your daily activity into account. This will help you lose fat, maintain muscle and prevent your metabolism slowing. The goal is to keep your circulating insulin in the right range to maximise fat breakdown during the day. Insulin rises after eating, especially after carbohydrate, and while it is raised, fat breakdown slows right down.
Cutting calories beyond our recommended estimate will not only cause muscle breakdown but also signal your body to protect its fat stores. This is your body's safety mechanism: in times of famine, those fat stores are needed to survive. When your body senses a large shortage, it takes protein from your muscle and converts it into energy, which we are working hard to avoid. This is also why the leaner you become, the harder it is to lose fat.
There are three nutrient timing phases. The first is the energy phase, when you fuel your body before and during your training session. The second is the anabolic (building) phase: the hour immediately after training, which is the optimal time to replenish your body's energy stores, hence the post-workout shake. Because your Athletic Power body type has a fairly slow metabolism, we want to maintain as much muscle as possible to boost it, so it is essential to get the correct nutrients in during this window. Getting them in promptly means you make the most of the hard work you did in your training session. We recommend having your shake within the first 30 minutes after training. The third and final phase is the growth, repair and recovery phase. This is the 24 hours after training, when your body repairs, refuels and adapts to your training. The carbohydrates eaten in this phase, including breakfast, should be low GL (glycaemic load). This keeps your stored carbohydrate (glycogen) topped up, preventing muscle breakdown.
Your nutrition plan
We strongly recommend you use MyFitnessPal to track your nutrition targets.
Drink 200 to 300ml of water as soon as you wake.
Eat breakfast within an hour of waking. Whether you are training or not, this is important for your body type.
Eat within a 9-hour window, for example between 9am and 6pm, ideally as 3 meals, not including your post-exercise shake. This means eating every 3 to 4 hours.
Spread protein evenly through the day, and eat carbohydrates after being very active (work, a walk or a workout). Try to keep carbohydrates low at dinner time.
Have a small amount of low GL carbohydrate with your evening meal, as stated on your nutrient breakdown table.
Finish eating 2.5 to 3 hours before sleep.
Eat 2 to 3 hours before training, ideally a meal containing low GL (glycaemic load) carbohydrates, fat and protein.
Training early in the morning? Eat something light 60 to 75 minutes before exercise, containing low GL carbohydrates and protein but no fat. Or you can train in a fasted state.
Spread your recommended fat intake evenly between your meals, but avoid fat for 90 minutes before and after training.
After training, have a post-workout shake within 25 to 30 minutes. Shakes can be bought from any health food shop. For your body type and goal we recommend:
After training, high GL carbohydrate is most suitable. We advise dextrose as a fast-absorbing carbohydrate (see your nutrient breakdown table for the recommended amount). If you are not having the recommended dextrose shake, eat something high GL instead (see your food list for examples).
Take 1000mg of vitamin C after training.
Eat a meal 30 minutes to 1 hour after your post-workout shake.
Any protein or carbohydrate drinks recommended in your nutrition plan are already included in your daily calorie estimate.
Eat low GL carbohydrates at all other times.
Eat the lean meats suggested on your food list, and spread your protein evenly through the day.
Eat the healthy fats suggested on your food list, spread through the day.
Eat only 2 to 3 pieces of fruit a day because of the sugar content. Most of your weekly fruit should come from fruit section A of the nutritional data table.
Eat 6 to 12 portions of vegetables a day. Most should come from vegetable section A of the nutritional data table. This will help you get the fibre you need.
Vary the type and colour of the fruit and vegetables you eat. See the nutritional data table for ideas and information.
On a non-training day, reduce your carbohydrates by 10%. On a second non-training day in a row, reduce them by 20%.
Sticking to all of these points may be difficult. Remember they are guidelines. Do the best you can.
Easy to use tables to help you get the right amount of protein and carbohydrate into your meal plan. What does 10g of protein actually look like....
Food, grouped by amount of carbohydrate
Tap an amount to see the foods.
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Asparagus | 20 | 2 | 4 / L | 0 | 2 |
| Beetroot | 43 | 2 | 10 / L | 0 | 3 |
| Capsicum Pepper Green | 20 | 1 | 5 / L | 0 | 2 |
| Capsicum Pepper Red | 31 | 1 | 6 / L | 0 | 2 |
| Capsicum Pepper Yellow | 27 | 1 | 6 / L | 0 | 1 |
| Broccoli | 34 | 3 | 7 / L | 0 | 3 |
| Brussels Sprouts | 43 | 3 | 9 / L | 0 | 4 |
| Cabbage, Savoy | 27 | 2 | 6 / L | 0 | 3 |
| Carrots | 41 | 1 | 10 / L | 0 | 3 |
| Cauliflower | 25 | 2 | 5 / L | 0 | 3 |
| Celery | 16 | 1 | 3 / L | 0 | 2 |
| Aubergine | 24 | 1 | 6 / L | 0 | 3 |
| Fennel | 31 | 1 | 7 / L | 0 | 3 |
| Garlic | 149 | 6 | 33 / L | 0 | 2 |
| Green Beans | 31 | 2 | 7 / L | 0 | 3 |
| Kale | 50 | 3 | 10 / L | 0 | 2 |
| Leeks | 61 | 1 | 14 / L | 0 | 2 |
| Lettuce, Iceberg | 14 | 1 | 3 / L | 0 | 1 |
| Mushrooms, White | 22 | 3 | 1 / L | 0 | 1 |
| Onions | 40 | 1 | 9 / L | 0 | 2 |
| Spinach | 23 | 3 | 4 / L | 0 | 2 |
| Sugar Snap Peas | 42 | 3 | 8 / L | 0 | 3 |
| Swiss Chard | 19 | 2 | 4 / L | 0 | 2 |
| Turnips, Boiled | 22 | 1 | 5 / L | 0 | 2 |
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Butternut Squash, baked | 40 | 1 | 10 / L | 0 | 0 |
| Olives, Green | 145 | 1 | 4 / L | 15 | 3 |
| Peas | 81 | 5 | 14 / L | 0 | 5 |
| Potato, baked with skin | 93 | 3 | 21 / M | 0 | 2 |
| Sweet Potato, baked with skin | 90 | 2 | 21 / H | 0 | 3 |
| Yams | 118 | 2 | 28 / M | 0 | 4 |
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Apples | 52 | 0 | 14 / L | 0 | 2 |
| Blackberries | 43 | 1 | 10 / L | 0 | 5 |
| Blueberries | 57 | 1 | 14 / L | 0 | 2 |
| Clementines | 47 | 1 | 12 / L | 0 | 2 |
| Cranberries | 46 | 0 | 12 / L | 0 | 5 |
| Grapefruit | 42 | 1 | 11 / L | 0 | 2 |
| Gooseberries | 44 | 1 | 10 / L | 1 | 4 |
| Lemons | 29 | 1 | 9 / L | 0 | 3 |
| Limes | 30 | 1 | 11 / L | 0 | 3 |
| Melon, Honeydew | 36 | 1 | 9 / L | 0 | 1 |
| Melon, Watermelon | 30 | 1 | 8 / L | 0 | 0 |
| Nectarines | 44 | 1 | 11 / L | 0 | 2 |
| Oranges | 47 | 1 | 12 / L | 0 | 2 |
| Peaches | 39 | 1 | 10 / L | 0 | 1 |
| Pears | 58 | 0 | 15 / L | 0 | 3 |
| Plums | 46 | 1 | 11 / L | 0 | 1 |
| Raspberries | 52 | 1 | 12 / L | 0 | 6 |
| Strawberries | 32 | 1 | 8 / L | 0 | 2 |
| Tomatoes | 18 | 1 | 4 / L | 0 | 1 |
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Apricots | 48 | 1 | 11 / M | 0 | 2 |
| Avocado | 160 | 2 | 9 / L | 15 | 7 |
| Bananas | 89 | 1 | 23 / H | 0 | 3 |
| Cherries | 63 | 1 | 16 / L | 0 | 2 |
| Figs | 74 | 1 | 19 / L | 0 | 3 |
| Grapes | 69 | 1 | 18 / L | 0 | 1 |
| Kiwi | 61 | 1 | 15 / L | 0 | 3 |
| Mangoes | 65 | 1 | 17 / L | 0 | 2 |
| Melon, Cantaloupe | 34 | 1 | 9 / H | 0 | 1 |
| Papaya | 39 | 1 | 10 / L | 0 | 2 |
| Pineapple | 50 | 1 | 13 / L | 0 | 1 |
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Clams, steamed | 148 | 26 | 5 / L | 2 | 0 |
| Cod, oven cooked | 105 | 23 | 0 / L | 1 | 0 |
| Halibut, oven cooked | 140 | 27 | 0 / L | 3 | 0 |
| Mackerel, oven cooked | 134 | 26 | 0 / L | 3 | 0 |
| Monkfish, oven cooked | 97 | 19 | 0 / L | 2 | 0 |
| Mussels, steamed | 172 | 24 | 7 / L | 4 | 0 |
| Prawns, cooked | 77 | 18 | 1 / L | 1 | 0 |
| Salmon, oven cooked | 206 | 22 | 0 / L | 12 | 0 |
| Scallops, steamed | 112 | 23 | 0 / L | 1 | 0 |
| Sea Bass, oven cooked | 124 | 24 | 0 / L | 3 | 0 |
| Shrimp, steamed | 99 | 21 | 0 / L | 1 | 0 |
| Tuna, oven cooked | 139 | 30 | 0 / L | 1 | 0 |
| Tuna, tinned | 128 | 24 | 0 / L | 3 | 0 |
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Eggs, fried | 196 | 14 | 1 / L | 15 | 0 |
| Eggs, poached | 142 | 13 | 1 / L | 10 | 0 |
| Eggs, scrambled | 167 | 11 | 2 / L | 12 | 0 |
| Eggs, whole hard boiled | 155 | 13 | 1 / L | 11 | 0 |
| Camembert | 300 | 20 | 0 / L | 24 | 0 |
| Cheddar Cheese | 403 | 25 | 1 / L | 33 | 0 |
| Cheshire Cheese | 387 | 23 | 5 / L | 31 | 0 |
| Cottage Cheese | 98 | 11 | 3 / L | 4 | 0 |
| Cow's Milk, 3.25% fat | 60 | 3 | 5 / L | 3 | 0 |
| Edam Cheese | 357 | 25 | 1 / L | 28 | 0 |
| Feta Cheese | 264 | 14 | 4 / L | 21 | 0 |
| Goat's Cheese, Hard | 452 | 31 | 2 / L | 36 | 0 |
| Goat's Cheese, Soft | 268 | 19 | 1 / L | 21 | 0 |
| Goat's Milk | 69 | 4 | 4 / L | 4 | 0 |
| Gouda | 356 | 25 | 2 / L | 27 | 0 |
| Gruyère | 413 | 30 | 0 / L | 32 | 0 |
| Mozzarella | 300 | 22 | 2 / L | 22 | 0 |
| Parmesan | 392 | 36 | 3 / L | 26 | 0 |
| Ricotta | 174 | 11 | 3 / L | 13 | 0 |
| Roquefort | 369 | 22 | 2 / L | 31 | 0 |
| Yoghurt, plain whole milk | 61 | 3 | 5 / L | 3 | 0 |
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Black Beans, cooked | 132 | 9 | 24 / L | 1 | 9 |
| Chickpeas, cooked | 164 | 9 | 27 / L | 3 | 8 |
| Haricot Beans, cooked | 140 | 8 | 26 / L | 1 | 11 |
| Kidney Beans, cooked | 127 | 9 | 23 / L | 0 | 7 |
| Lentils, cooked | 116 | 9 | 20 / L | 0 | 8 |
| Lima Beans, cooked | 115 | 8 | 21 / L | 0 | 7 |
| Miso | 199 | 12 | 26 / M | 6 | 5 |
| Pinto Beans, cooked | 143 | 9 | 26 / L | 1 | 9 |
| Tempeh | 193 | 19 | 9 / L | 11 | 0 |
| Tofu | 76 | 8 | 2 / L | 5 | 0 |
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Beef fillet, pan fried | 179 | 28 | 0 / L | 7 | 0 |
| Beef Sirloin, 0% fat, pan-fried | 188 | 30 | 0 / L | 7 | 0 |
| Beef Mince, 5% fat, cooked | 137 | 21 | 0 / L | 5 | 0 |
| Chicken Breast, oven cooked | 165 | 31 | 0 / L | 4 | 0 |
| Chicken Breast, pan/stir fried | 187 | 33 | 1 / L | 5 | 0 |
| Chicken Legs without skin, oven cooked | 191 | 27 | 0 / L | 8 | 0 |
| Chicken Thighs without skin, oven cooked | 209 | 26 | 0 / L | 11 | 0 |
| Duck Breast without skin, oven cooked | 201 | 23 | 0 / L | 11 | 11 |
| Duck Breast without skin, pan/stir fried | 140 | 28 | 0 / L | 3 | 3 |
| Lamb Mince, cooked | 283 | 25 | 0 / L | 20 | 0 |
| Pork Mince, cooked | 297 | 26 | 0 / L | 21 | 0 |
| Pork Loin, cooked | 131 | 25 | 0 / L | 4 | 0 |
| Turkey Breast without Skin, oven cooked | 135 | 30 | 0 / L | 1 | 0 |
| Turkey Legs without Skin, oven cooked | 159 | 29 | 0 / L | 4 | 0 |
| Turkey Mince, cooked | 235 | 27 | 0 / L | 13 | 0 |
| Venison Steak, cooked | 152 | 31 | 0 / L | 2 | 0 |
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Almonds | 575 | 21 | 22 / L | 49 | 12 |
| Brazil Nuts | 656 | 14 | 12 / L | 66 | 8 |
| Cashews | 553 | 18 | 33 / M | 44 | 3 |
| Chia seeds | 490 | 16 | 44 / L | 31 | 38 |
| Coconut, fresh | 354 | 3 | 15 / L | 33 | 9 |
| Flaxseeds | 534 | 18 | 29 / L | 42 | 27 |
| Peanuts, plain | 567 | 26 | 16 / L | 49 | 8 |
| Pine nuts | 673 | 14 | 13 / L | 68 | 4 |
| Pistachio, plain | 557 | 21 | 28 / L | 44 | 10 |
| Pumpkin Seeds | 541 | 25 | 18 / L | 46 | 4 |
| Sesame Seeds | 573 | 18 | 23 / L | 50 | 12 |
| Sunflower Seeds | 584 | 21 | 20 / L | 51 | 9 |
| Walnuts | 654 | 15 | 14 / L | 65 | 7 |
| Hazelnuts | 628 | 15 | 17 / L | 61 | 10 |
| Chestnuts, roasted | 245 | 3 | 53 / H | 2 | 5 |
| Pecans | 691 | 9 | 14 / L | 72 | 10 |
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Apricots | 241 | 3 | 63 / H | 1 | 7 |
| Cranberries, sweetened | 308 | 0 | 82 / H | 1 | 6 |
| Prunes | 240 | 2 | 64 / H | 0 | 7 |
| Raisins, seedless | 299 | 3 | 79 / H | 0 | 4 |
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Barley, Pearled | 352 | 10 | 78 / H | 1 | 16 |
| Bread, Pitta Wholewheat | 266 | 10 | 55 / H | 3 | 7 |
| Bread, Rye | 258 | 8 | 48 / H | 3 | 6 |
| Bread, Wheat | 266 | 11 | 48 / H | 4 | 4 |
| Bread, Wholewheat Commercial | 247 | 13 | 41 / M | 3 | 7 |
| Buckwheat | 343 | 13 | 71 / H | 1 | 10 |
| Millet, cooked | 119 | 4 | 24 / M | 1 | 1 |
| Oats | 389 | 17 | 66 / H | 7 | 11 |
| Quinoa, cooked | 120 | 4 | 21 / L | 2 | 3 |
| Rice, Brown Long Grain, cooked | 111 | 3 | 23 / M | 1 | 2 |
| Rice, White Long Grain, cooked | 130 | 3 | 28 / M | 0 | 0 |
| Rice Noodles, cooked | 109 | 1 | 25 / M | 0 | 1 |
| Rice, Wild, cooked | 101 | 4 | 21 / L | 0 | 2 |
| Rye | 335 | 15 | 70 / H | 3 | 15 |
| Spelt, cooked | 127 | 5 | 26 / M | 1 | 4 |
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Honey | 304 | 0 | 82 / H | 0 | 0 |
| Maple Syrup | 261 | 0 | 67 / H | 0 | 0 |
| Molasses | 290 | 0 | 75 / H | 0 | 0 |
| Food per 100g | Cals | Protein (g) | Carb (g) / GL | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Coconut Oil | 862 | 0 | 0 / L | 100 | 0 |
| Olive Oil | 884 | 0 | 0 / L | 100 | 0 |
| Rapeseed Oil | 884 | 0 | 0 / L | 100 | 0 |
| Walnut Oil | 884 | 0 | 0 / L | 100 | 0 |
GL = glycaemic load: L low, M medium, H high. Tap a section to open it.
| Food | Why |
|---|---|
| Highly processed foods | Typically these foods are low in nutrients and high in artificial chemicals and preservatives, which are potentially damaging to the body. These include ready-made meals, breakfast cereals, tinned produce, white bread, refined grains, cheese, fast food, crisps, fizzy drinks, bacon and ham. |
| Added sugar or high fructose corn syrup | These have a negative effect on your hormones. High sugar consumption is linked to diseases such as obesity, diabetes, heart disease and even cancer. |
| Trans fats (also known as hydrogenated or partially hydrogenated fats) | These are unsaturated fats that have been chemically changed to increase shelf life and make them solid at room temperature. They increase levels of small dense LDL cholesterol (the bad kind) and lower HDL cholesterol (the good kind). They also increase abdominal fat, which can lead to various health problems. |
| Seed and vegetable oils | They contain a lot of omega 6 fatty acids, but these need to be in the correct ratio with omega 3 for optimal use by the body. If not in balance it can lead to inflammation in the body. |
| Artificial sweeteners | These can increase your appetite as your body is expecting a large hit of carbohydrate that doesn’t arrive. They have been linked with obesity, metabolic syndrome and type 2 diabetes. Sweeteners are also many times sweeter than table sugar and therefore can perpetuate sweet cravings. |
| Low fat or diet foods | Often these products are high in wheat, high in sugar and highly processed, so you may be better to choose the full fat version. |
| Grains | Be aware to eat the right type of grains at the right time of day for your particular body type and goal (this will differ for each person and is explained in your nutrient timing section). If you feel uncomfortable after eating them, it may be worth considering having an intolerance test. |
For those of you who are interested in understanding the science behind our methods, this is the section for you. Tap any topic to read more.
Why one size does not fit all
Here at YBP we seek to educate, by giving you the facts and allowing you to make your own informed choices and decisions on how to be the best and healthiest you can be!
With all the contradicting information in the media, plus the latest gimmicks and concepts, it's easy to lose track of what to do and tempting to follow the latest health or exercise trend. Believe us, they are usually trends for a reason: they don't actually work in the long term. We advocate a good, healthy, balanced approach to achieving your goal, tailor made for you.
We have done the research and the hard work for you, as there are many completely opposing studies, with much of the research being very generic and not taking into account body type, age, gender, height, weight, ethnicity, lifestyle, hormone balance, allergies or intolerances. All of these affect how an individual responds to exercise and nutrition. One size does not fit all, and at YBP we treat you as an individual, giving you a bespoke exercise and nutrition programme based on the above factors, plus the goal you have chosen.
Factors such as what and when we eat, what style of training we perform, how hard we train, how long we sleep and how we deal with stress all differ from person to person. Most importantly, these factors affect us all in very different ways. For example, some people will need to eat a high carbohydrate diet to help achieve their goal, while for others a low carbohydrate diet would be more appropriate. In terms of exercise, some people's training regime should consist predominantly of cardio exercise, while others would benefit more from resistance training. Therefore it is essential to understand your body and how it responds to exercise and nutrition. Ultimately, the message we hope to convey is to be proud of your body type. We all have a natural genetic shape, and with work these shapes can all look great!
The body goes through different metabolic phases during the day, but we believe it's important to begin the day correctly by drinking 200 to 300ml of water upon waking. This will help to hydrate you after a night's sleep and also aid digestion. Not drinking enough water can cause bloating, as the body will hold on to whatever water it has stored in the muscles in an effort to maintain the hydration needed for metabolism and other bodily functions. This can give a bloated appearance. Women tend to be more vulnerable due to greater fluctuations in hormone levels, especially during menstruation (see the hydration section on your profile page for more information).
Why when you eat matters
Whatever your goal, nutrient timing can be the difference between success and failure. It's often the most overlooked aspect of many training regimes, when it could be argued it should be the most important.
When you eat and what you eat will affect your body in lots of ways, from manipulating hormones, replenishing macronutrient stores (carbs, fat, protein), preventing muscle loss and reducing muscle damage, to boosting your immune system to help you get the best and quickest results. What, when and how much you eat varies a great deal depending on your goal, gender, weight, height and body type. Nutrient timing is not exclusive to the hours around your training session: it runs from the hour before training, through the hours after, up until your next training session. At different times during the day your body requires, and is more receptive to, certain nutrients than at other times. If you eat the wrong food at the right time, or the right food at the wrong time, you will miss the opportunity to maximise your results.
Fuelling before and during training
There are three nutrient timing phases. The first is the energy phase, where you fuel your body before and during the training session. When you exercise, your body will release stored sugar (glycogen) and cleave amino acids from muscle. Even if you are training early, it's important to try to eat something light before exercise. It has been shown that training in a fasted state increases cortisol levels, which suppresses the immune system and breaks down muscle tissue. Eating something small and easily digestible will reduce cortisol levels and give you energy to train harder, yielding better results.
A simple rule is that it should be soft to the touch, as this means your digestive system can break it down comfortably, preventing indigestion. Avoid fatty foods, as they are slow to digest and can make you feel sluggish and cause cramping. Avoid carbohydrates with a high GL (glycaemic load) before training, as these will give you a sugar rush and inevitably an energy crash in the middle of a workout. Lastly, don't eat too big a meal before training, as it may cause nausea or vomiting.
Research has shown that consuming carbohydrates with protein before training helps spare muscle glycogen, reduces the catabolic (breaking down) effects that cortisol has on muscle, decreases muscle damage and helps ready muscles for a quicker recovery after exercise. During your training session we advise taking BCAAs (branched-chain amino acids) with 300 to 350ml of water, to be used for energy rather than breaking down muscle. BCAAs increase nutrient availability for working muscles, limit immune suppression, and help reduce glycogen loss and the resulting muscle breakdown.
When you train, your cortisol level rises, and the longer and/or harder you train, the higher it rises. Amongst its many effects on the body, cortisol's main role is to generate fuel for working muscles. It does this by breaking down stored carbohydrate, fat and protein. Usually the body uses these fuels in this order to produce the energy needed to work out. However, when you place your body under stress, as you do during high intensity training, the release of cortisol changes the priority of macronutrient breakdown from carbohydrate, fat then protein to carbohydrate, protein and lastly fat. This causes an increase in plasma amino acids, specifically glutamine and branched-chain amino acids. These amino acids have been taken from muscle to provide extra fuel for the body, as high intensity activities deplete carbohydrate stores and fat cannot be broken down fast enough at high intensities.
So we know that the harder and/or longer we train, the higher the cortisol level and, subsequently, the more muscle is broken down. Therefore the correct nutrient timing is critical to prevent this. The foremost reason for the rise in cortisol after high intensity exercise is hypoglycaemia (low blood sugar), so consuming the correct nutrients for your goal and body type before, during and after training will help reduce cortisol and its more negative effects.
Building, straight after training
The next phase is called the anabolic (building) phase, which is the 15 minutes directly after training. In this phase we recommend that you consume high GL carbohydrates, protein, vitamin C and glutamine. It is essential to get the correct nutrients in this window. Miss it and you will have wasted the opportunity to make the most of the hard work you did during your training session. This phase initiates repair to damaged muscle and replenishes muscle glycogen stores. Muscle damage is essential for your body to adapt and change, but we need the correct nutrition in place to help speed up the recovery, ready for the next session.
In this post-exercise period, muscle cells become particularly sensitive to the hormone insulin, and this is when you need to shift your body from a catabolic (breaking down) state to an anabolic (building) one. Insulin has a bad name due to its link with fat storage. It is true that too many of the wrong type of carbohydrates at the wrong time will increase insulin and cause fat storage, but used correctly, insulin is essential for maximising results during this window. Your muscles are very sensitive to insulin after exercise, and it is crucial to take advantage of this, as within an hour of exercise the benefits drop by 50 percent.
After training your body will be in a catabolic state, and at this time of heightened insulin sensitivity the correct type and amount of carbohydrate will replenish glycogen stores rather than increase fat storage. This quick uptake of carbohydrate and essential amino acids will also initiate protein synthesis and muscle repair, and help bring down cortisol levels. The rise in insulin increases blood flow to the muscles, aiding the removal of carbon dioxide and lactic acid, and helping to bring oxygen and essential nutrients to the muscle.
It may seem a little confusing at this point: how can high insulin cause fat storage and also replenish glycogen stores? When you are sedentary, your fat cells are more sensitive to the effects of insulin, meaning that when you eat carbohydrates while sitting at work, for example, the high insulin will cause the circulating blood sugar (carbohydrate) to be taken up by the fat cells, converted to fat (lipogenesis) and stored. However, after exercise it is the muscle cells that become more sensitive to the influence of insulin, which has a glycogen replenishing effect.
This increase in insulin also increases amino acid uptake into the muscle, driving protein synthesis. After exercise there is protein synthesis (building), but there is greater protein catabolism (breakdown), leaving the body in a protein negative state (nitrogen deficit). This is why it is essential to introduce the correct nutrients at this insulin sensitive point: it switches the balance to protein synthesis (positive nitrogen balance). Therefore we suggest a protein shake containing your recommended grams of protein and carbohydrate. Whey is generally considered the best, although some people prefer the vegan or vegetarian alternatives. It's a good idea to buy a high protein, low carbohydrate mix and add your own carbohydrate in the form of dextrose or maltodextrin, so you can measure your own specific quantities.
We recommend taking 1000mg of vitamin C in this period to boost the immune system, which is suppressed during exercise. Vitamin C will help speed up the recovery of damaged muscles and reduce the hormone cortisol, preventing any further muscle breakdown. We also recommend taking 10g of glutamine in this window. It is used by the muscles during exercise and therefore needs to be replaced, and like vitamin C it is also needed to fuel the immune cells.
The 24 hours after training
The third and final phase is the growth, repair and recovery phase. This is the 24 hours after training. It is in this phase that the majority of strength, muscle gains and adaptations occur. It's essential in the next 24 hours to keep giving the body the nutrients it needs. Spread your carbohydrate, protein and fat evenly throughout this 24-hour period. The goal in this phase is to balance blood sugar.
The amount of carbohydrate your body requires on non-training days will inevitably be less than on training days. However, the 24 hours after exercise is when your body is actually repairing, building and adapting, so it is better to wait until after this window before reducing your carbohydrates. It's only 24 hours after your last workout that your carb intake will need to be reduced, and for any subsequent, consecutive non-training days.
Why we say fat loss, not weight loss
YBP's approach is not the quick fix fad; it is scientifically based on the latest research. You won't lose a stone in a week. Quick weight loss is not healthy or maintainable. You may also notice that at YBP we say fat loss, not weight loss. This is because with rapid weight loss there is more muscle tissue and water lost than fat. This has the effect of slowing down metabolism, actually making it easier to store fat and subsequently making you put on more fat than you had previously. This is where the term yo-yo dieting comes from.
Leptin is a hormone related to the amount of fat you have: the more fat, the more leptin. Leptin controls appetite, modulates metabolism and promotes fat burning. When fat drops dramatically there is also a drop in leptin, triggering the body to slip into starvation mode. Starvation mode reduces daily energy expenditure by lowering metabolism, increasing hunger signals, increasing the breakdown of protein for energy (gluconeogenesis) and slowing the breakdown of any further fat for energy (lipolysis). The extreme response by the body is not only to regain the fat that has been lost, but extra fat too.
There are of course health risks related to rapid weight loss. Calorie restriction will inevitably cause a lack of essential nutrients. Nutrient deficiencies affect the functioning of the whole body, causing immune suppression, fluid imbalances, cramps and loss of bone mass; the list could go on and on. A safe, attainable and maintainable fat loss is 1 to 2 pounds per week.
Take note that fat loss programmes tend to include more intense training routines. The increase in exercise intensity, accompanied by a calorie restricted diet and depleted glycogen stores, can cause tiredness. You will undoubtedly notice a slight loss in strength during a fat loss period.
Fuel, glycogen and blood sugar
Carbohydrates are the body's preferred source of fuel. Carbohydrates you eat either need to be used immediately or stored as glycogen. Carbohydrates have received bad press over the years due to their association with fat gain. It's true that eating the wrong type of carbs, in the wrong amounts and at the wrong time of day, will cause fat gain. Whether the body uses or stores the carbs depends on your glycogen (stored carbohydrate) status and your activity level. When your blood sugar levels drop (hours without food, or 25 to 30 minutes into a workout), glycogen will be released for fuel. Only a finite amount of glycogen can be stored, so it's essential to spread your carbohydrates throughout the day rather than eating too much at one sitting. Eating more carbohydrate than your body needs at any point will inevitably lead to it being converted to fat, a process called de novo lipogenesis. Whether you eat carbohydrates before bed depends on your goal and body type (see your nutrient table).
Eating some complex carbohydrates when you wake will provide much needed energy to start the day, ensure glycogen stores are full for training and stop any muscle breakdown. How much, and how long before training, depends on your body type and goal (check your personal nutrition table).
After a workout your blood sugar and glycogen stores will be depleted; the longer and more intense the workout, the greater the depletion. Protein is also important at this time, but blood sugar and glycogen replenishment is the most important thing for your body. This is when simple, fast acting carbohydrates are required, as your body is sensitive to the refuelling and recovery effects of insulin. Check your nutrition table for the recommended post-workout carb and protein amounts.
It's essential to replenish your glycogen stores after training. The body stores the carbohydrates we eat as glycogen. Glycogen is a multi-branched polysaccharide of glucose (a single unit of carbohydrate). Our second long-term energy store, glycogen is made in the cells of the liver and muscles. It is this energy reserve that is converted back into glucose during the training session. The more intense the session, the more is used. Light or low intensity exercise and activities use the first long-term energy store, which is fat. (This doesn't mean you should be doing low intensity training to lose fat. Read the cardio section on your profile page for more information.)
Each molecule of glycogen is stored with three to four parts water. This stored glycogen is important in helping prevent muscle catabolism (breakdown). At YBP we don't advocate extreme low carbohydrate (ketogenic) diets. The carbohydrate amount we estimate is based on your body type, goal and daily activity levels. Low carbohydrate diets are less than 150g per day; an extremely low carbohydrate (ketogenic) diet is below 50g per day.
Low carbohydrate intake will lower thyroid hormone output as the body tries to slow metabolism in order to prevent starvation. It will also cause low insulin production, which in turn increases sodium loss through the kidneys. Coupled with high intensity interval training, this can leave you dehydrated and deficient in important electrolytes, causing bloating, light-headedness, headaches, fatigue and constipation. It's important to balance blood sugar and have a slow, controlled release of insulin, but like everything in the body, homeostasis is key: too much or too little is not advised. Too little carbohydrate will deplete glycogen, which will lead to fatigue, especially during high intensity workouts when you want plenty of energy. It will also lead to the breakdown of protein from muscle. Conversely, eating too much carbohydrate, of the wrong type and at the wrong time, will lead to too much insulin being produced by the pancreas and consequently fat gain. YBP have given you a base reference carbohydrate intake to start from. This may change depending on the information we receive from your monthly feedback form.
Keeping your blood sugar (glucose) balanced throughout the day is not only essential to prevent fat gain, it also prevents many other symptoms such as low energy, mood swings, depression, low immunity, inflammation, headaches, dizziness, the need for more than 8 hours' sleep, the need for tea or coffee to get going, frequent urination, heavy sweating, cravings for sweet foods, palpitations and feeling thirsty. Throughout the day blood glucose levels may fluctuate outside the body's desired range. Blood sugar levels rise after a meal, a stimulant or stress. If you are stressed, eat high glycaemic carbohydrates or drink too much caffeine, you will experience an initial rise in blood sugar followed by a crash to below the desired level. Insulin is the hormone responsible for keeping blood sugar within the normal range. It works by opening channels on cell membranes to let glucose move from the blood into the cells.
To help keep your blood sugar within a healthy range, avoid refined foods (white bread, white pasta, white rice), sugary foods (confectionery, sugary drinks), convenience foods (they often contain hidden sugars and can be high in saturated fats) and stimulants (tea, coffee, alcohol, chocolate). Instead, eat foods that balance blood sugar, such as whole grains: complex carbohydrates that release sugars slowly into the blood to provide sustained energy. These include brown rice, quinoa, buckwheat, sweet potato, wholegrain pasta and wholegrain bread. Oats are particularly good, making them an excellent choice, especially for breakfast.
Aim for seven portions of fresh fruit and vegetables per day, ideally two pieces of fruit and five portions of vegetables (a single portion is around 80g). Fresh fruits and vegetables are a good source of fibre and contain essential vitamins and minerals needed for blood sugar balance and general health. Try to include a wide variety of colours, including dark green leafy vegetables such as broccoli, spinach and kale.
Essential fats, found in oily fish, nuts, seeds and their oils, improve insulin's ability to transport glucose out of the blood into cells. Although we do not advocate low carbohydrate diets at YBP, certain body types who tend to be intolerant to large amounts of carbohydrate will need to eat less than other body types, but still not an extremely low carb diet. The more sedentary a person is, the less carbohydrate they need. All these factors are taken into consideration from the information gathered on your YBP questionnaire, to give you the most accurate carbohydrate estimate possible.
You should include a protein source at each meal and snack, ideally one that does not contain high levels of saturated fat (see the food chart for more information). Protein slows digestion, which creates a slower release of sugar into the bloodstream and a gradual, even release of insulin. Fibre found in fruit, vegetables, whole grains, beans and lentils also helps slow the absorption of sugars into the bloodstream.
Drink plenty of water (mineral or filtered if possible), herbal or fruit teas and diluted fruit juices. Eating little and often helps your body keep blood sugar balanced, so include snacks in your diet.
Building blocks for repair
You need the correct amount of protein in your diet to allow your body to build and repair your muscles. Tissues, ligaments, hair, skin, nails and muscles are all made from protein, as well as hormones, enzymes and some chemicals essential for life.
Protein is made from chains of smaller molecules called amino acids. These are the most basic building blocks of your body. Your body requires twenty-one amino acids to build proteins. It can make twelve, but the remaining nine need to come from food. These are called essential amino acids: phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine and histidine. The body requires the correct amount of protein to provide these essential amino acids to build and repair. Training regularly increases your body's demand for protein, as training damages muscles more than being sedentary does. It's still vital even for a sedentary person to eat adequate protein, to prevent muscle loss and a slowing of the metabolism.
Protein performs a wide variety of jobs, including cell signalling (insulin is a protein), DNA replication and repair, and muscle growth. Every day, not just muscle cells but all body cells die and need to be repaired and replaced. This process increases with exercise, as you are essentially damaging muscle fibres so they grow back bigger and stronger. Not getting the correct amount of protein each day will affect the functioning of your body and therefore your results.
Making sure you have the right amount of protein will help you build muscle, burn fat, preserve lean mass and increase satiety (feeling full). There's a lot of conflicting information about how much protein you should eat per day. YBP performed a meta-analysis of many studies in order to give you what we believe to be your ideal amount of protein.
Like carbohydrate, overeating protein can also cause fat gain. Excess protein will be converted to glucose and, if not used for energy, converted into fat. Protein intake should remain consistent on both training days and rest days, as your body is in a state of recovery and repair throughout the week and therefore requires it.
Energy, hormones and vitamins
Fats are important for the correct and healthy functioning of the body. Fat has many jobs. It helps the absorption of the fat soluble vitamins A, D, E and K, provides the highest concentration of stored energy of all the macronutrients (50,000 to 60,000 kcal), and helps regulate hormones. Fat is the body's preferred fuel during lower intensity activity such as walking, sitting at your desk and even sleeping.
During long duration, low to moderate intensity exercise, fat provides the main fuel source. However, a small amount is also needed during high intensity exercise (where carbohydrate is predominantly used) to help access stored carbohydrate (glycogen). Fat is slow to digest and can take up to 6 hours. The conversion of stored fat to energy (lipolysis) requires a great deal of oxygen, so exercise intensity must decrease for fat to be used as fuel.
Fat is the dominant fuel source on rest days, due to the low intensity of general life (unless you have a very active job). Don't eat fat immediately before or during exercise, as its long digestion time can cause a sluggish feeling and indigestion. It is also thought that fat can affect oxygen availability by decreasing nitric oxide (which helps dilate blood vessels).
Check out our recipe page for lots of healthy tasty meals.
Beneath every recipe there is a chart to advice you whether it's a good meal for an Endomorph on a fat loss goal, and if so then what time of day to eat it and whether to remove/add carbohydrate. Also remember to watch the video at the top of the recipe page for an explanation on how to use the chart.
Below is a list of interesting articles relevant to you personally.
This page contains your tailor made exercise plan, there are three workouts (two resistance and one cardio). All workouts follow specific concepts relevant to your body-type, goal and ability level. Video demonstrations will guide you through the technique of every exercise along with a written description detailing your specific number of reps, set and rest time. Your monthly workout schedule gives you the ideal structure of when and how often to perform your workouts, and the stretch plan targets all the main muscle groups worked within your session. Each month your workout plan progresses with a new set of exercises and concepts.
You are a Meso-endomorph on a fat loss programme. Fortunately your body-type can maintain muscle due to having a fairly high percentage of fast twitch muscle fibre. This muscle mass keeps your metabolism firing, which will in turn help you to lose fat. The more muscle you have, the more fat you burn.
Generally Meso-endomorphs have a slightly slower metabolism, which makes it harder to lose fat. Therefore the majority of your exercise plan consists of cardio training rather than resistance. Your cardio will be in the form of high intensity interval training to help increase mitochondria (where fuel is burnt producing energy). The more mitochondria you have, the more fat you burn. High intensity training will also have the effect of increasing your metabolism, which results in burning more calories over the next 24-36 hours. This is why it is important to keep up the frequency of your training sessions, so try not to have more than one consecutive day off.
The type of movement you will be performing on a fat loss programme will consist of compound exercises. These are big movements which use lots of muscles at once therefore burning more calories, speeding up your metabolism and creating the correct hormonal response (boosting growth hormone and testosterone) We also keep the tempo and intensity of your workout higher and the rest periods shorter than any other goal, for the same reasons as previously mentioned.
As a Meso-endomorph you will be working at a higher rep range than some of the other body-types, you will have less rest periods and your cardio workouts will be longer in duration.
At YBP we have researched and created the perfect ratio of resistance and cardio workouts for your body-type on a fat loss goal. We have specified how often to perform these workouts to get the best results. Every month the training concept will change (the concept is the way in which you perform your workouts). Within your concept we have tailored and specified the exact sets, rep ranges, duration, tempo, rest and intensity.
Below is our recommended order and number of workouts. Try to stick as close to this as possible. Always keep the order of the workouts the same even if you have to take days off. Ideally do not have more than one day off in a row.
| Day | Session | Day | Session |
|---|---|---|---|
| Day 1 | Cardio | Day 15 | Cardio |
| Day 2 | Workout One | Day 16 | Workout Two |
| Day 3 | Cardio | Day 17 | Cardio |
| Day 4 | Rest | Day 18 | Rest |
| Day 5 | Workout Two | Day 19 | Workout One |
| Day 6 | Cardio | Day 20 | Cardio |
| Day 7 | Rest | Day 21 | Rest |
| Day 8 | Workout One | Day 22 | Workout Two |
| Day 9 | Cardio | Day 23 | Cardio |
| Day 10 | Workout Two | Day 24 | Workout One |
| Day 11 | Rest | Day 25 | Rest |
| Day 12 | Cardio | Day 26 | Cardio |
| Day 13 | Workout One | Day 27 | Workout Two |
| Day 14 | Rest | Day 28 | Rest |
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
This concept is called 20/10. It is a type of high intensity interval training. Perform 3 exercises at high intensity for 20 seconds each, with a 10 seconds rest between each exercises. This round is repeated 4 times without stopping. This completes a set. Your programme consists of 4 sets. Rest for 3 minutes in between each set. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response.
| Exercise concept – 20/10 | |
|---|---|
| Exercises in each set | 3 |
| Duration of exercise | 20 sec |
| Rest between exercises | 10 sec |
| Rounds | 4 |
| Sets | 4 |
| Rest between sets | 3 min |
Stand feet shoulder width apart and hold a medicine ball to your chest. Bend the knees into a deep squat bringing the ball between the feet, extend the legs and bring the ball to your chest. Squat then extend the legs and press the ball overhead. Bring the ball to your chest and begin again.
Stand with your feet hip width apart. Bend the knees, reach to the floor and walk your hands forwards as far as possible maintaining core control. Walk the hands back to your feet and stand upright.
Stand feet hip width apart and hold dumbbells to your side. Lunge backwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under and the body upright. Step together and repeat with the same leg.
Set Two
Spring from foot to foot on the spot. Do not raise the knees high, instead make the movement as small and fast as possible. Lean the body forward slightly and use the arms in a running action.
Lie on your back with your hands to head. Curl up into a crunch, keep a slight gap under the chin and simultaneously bring your knees to nose. Lower the body as you extend the legs towards the floor.
Begin in a press-up position, hands just wider than shoulder width and arms extended. Engage your core and keep your body in a straight line from head to toe. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms.
Set Three
Stand feet slightly wider than shoulder width and hold a kettlebell in 1 hands. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. Allow the momentum to lift the bell up to shoulder height, do not lift with the arm. Alternate hands at the top of the swing, keep the core engaged.
Place your weight onto your hands and toes, draw your navel to spine and create a straight line through the body. Make sure your hands are underneath your shoulders and maintain neutral spine. Jump the legs apart and together.
Lie face down on the floor with your arms by your side, palms up. Engage your core and raise your upper and lower body off the floor. Simultaneously turn your palms down and draw your shoulder blades down and together. Keep the head in line with the spine. Hold the position.
Set Four
Stand feet hip width apart and hold a barbell with a close grip. Hinge at the hips with slight knee flexion and bring the torso forwards maintaining neutral spine. Pull with the arms into a row position, elbow in close to your side. Extend the arms.
Lie on your back with your legs straight, feet on a swiss ball and hips raised. Place your arms by your side for support. Bend the knees as you roll the ball towards you, do not allow the hips to lower. Extend the legs.
Begin in a plank position with your elbows on a swiss ball. Engage your core, maintain neutral spine and extend through the arms rolling the ball forwards and backwards.
Perform this workout with the same exercise concept as workout one.
Set One
Stand with 1 foot placed on top of a box or bench and hold dumbbells to your side. Step up, pushing through the foot and spring onto the other leg and step down. Continue the movement and alternate legs.
Spring laterally from foot to foot, traveling as far as possible. As you land, take the free leg behind you and touch the touch the floor with the opposite hand the supporting leg. The movement should be continuous and fast pace.
Stand feet wide, toes turned out slightly and hold a Kettlebell with both hands. With the arms extended to the floor, bend the knees pressing them outwards into a sumo squat. Extend the legs and raise the kettlebell up to your chest with your elbows raised.
Set Two
Spring from foot to foot on the spot. Bring the foot up to the bottom every time. Use the arms in a running action. Keep the tempo fast.
Feet together and dumbbells held above you, arms extended. Bring the dumbbells to your shoulders as you step laterally into a side lunge. Heels down, push the bottom back and allow the torso to hinge forwards slightly from the hips. Step together and repeat to the other side.
Stand in a squat position with your shoulders retracted, arms extended and the cable at chest height. Using a wide grip bar pull the cable towards you with your elbows slightly raised. Draw your shoulder blades down and together then extend the arms. Maintain the squat position throughout the exercise.
Set Three
Start in a press-up position with the TRX attached behind you. Take your weight onto your toes and walk your feet further underneath you to make the exercise more challenging. Maintain core stability and bend the arms lowering yourself into the press-up, keeping the hand position still, then extend the arms.
Stand facing the TRX and hold both handles. With your feet shoulder width apart, lower into a squat and then push through the feet, pull slightly with the arms and jump as high as possible. As you land bend the knees and go straight into the next squat jump, keep the movement fluid.
Stand feet shoulder width apart, bend the knees, hinge from the hips and take hold of the kettlebell in both hands. Perform a deadlift by pressing the feet into the ground and straightening the legs. Do not let the lower back round, maintain neutral spine. Lower under control.
Set Four
Stand in a lunge position with the front foot on a bosu (flat side up). Hold dumbbells in both hands. Lower until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under so you do not over arch the lower back. Straightly the legs.
Sit on a bosu (dome side up) with your knees bent and feet flat on the floor. Lean the body backwards slightly and maintain neutral spine. Draw your navel to spine, lift the chest and hold the position.
Begin in a press-up position with 1 hand on a bosu (dome side up). Engage your core and keep your body straight. Perform a press-up, then step the hands laterally across the bosu so the opposite hand is on the top and repeat.
The cardio workout is split into 3 sections: Intervals, lactic acid removal phase, followed by a repeat of the intervals. You can use any piece of cardio equipment such as the cross trainer, treadmill, rower, bike or skipping rope. You can also combine equipment rather than performing the entire workout on one machine.
Intervals (pre LAR phase) – perform the required number of intervals. The sprint phase should be performed at 100%, the highest intensity possible and the rest phase should be performed at a low intensity to recover. For example on a cross-trainer increase the speed for the sprint phase then bring it back down on the rest phase, allowing you to recover.
Lactic acid removal phase – work at a consistent pace, but to the maximum intensity possible (you should not be able to hold a conversation) yet able to sustain it for the required length of time. The time is stated in minutes below the first table.
Intervals (post LAR phase) – perform the intervals again with the same format as the first section.
Enjoy!
| Cardio concept | ||
|---|---|---|
| Number of intervals | Sprint | Rest |
| 8 | 20 sec | 40 sec |
| Lactic acid removal phase · 20 minutes | ||
| 8 | 20 sec | 40 sec |
| Total workout time · 34 minutes | ||
This video shows examples of cardio equipment to use when perform your interval training.
Hold each position for 1 minute and increase the length of time on particularly tight muscles.
Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor.
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body.
In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward.
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.
Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position.
Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.
Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
Place your forearm onto a wall, creating right angles at the shoulder and elbow joints. Apply pressure into the wall and turn your torso away.
Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised.
Use this section to replace specific exercises in your programme which do not work for you. This may be due to not having the correct equipment, the exercise being too challenging / not challenging enough, or possibly due to an injury. Click on the links below to find alternative exercises for the same body part or movement.
