• Below is an example of the level of personal information you would receive in your YBP plan.
Thanks for signing up for a YBP Programme, its great to have you on board. We have read through the initial questionnaire and built your Month One Endomorph Fat Loss Programme.
You are currently following what looks like a good exercise routine however I’m inclined to agree with you that it is your current nutrition plan that may be the limiting factor. Im sure our nutrition plan will guide you in the right direction.
A number of things you mentioned are potentially linked and are contributing to the plateau in your weight loss. It is no coincidence that a lot of the issues flagged up on your questionnaire are contributory factors to your specific fat spot. Please see your fat spot section below for more detailed information we have included links to our articles that relate specifically to you.
The YBP philosophy isn’t a short-term fix, but a long-term informed health and lifestyle plan!
You mentioned suffering with headaches. From your questionnaire there are a few possible causes, including blood sugar imbalance, too much caffeine, shoulder tension, disturbed sleep, toxic exposure and stress. If after a few weeks of making the recommended diet and lifestyle changes the headaches persist I recommend you see your GP.
Eating the recommended number of meals per day (found on your personal nutrition page) will help balance your blood sugar, which may reduce your headaches. Balancing blood sugar will also help With energy levels.
Your breakfast is carbohydrate heavy (toast, granola, berries), It would be really beneficial to add some protein in the form of nuts, seeds, eggs and even chicken or fish if you can in the morning. This will help bring down your glycaemic index balancing blood sugar, preventing a sugar crash and potential headaches. Take a look at our recipe section for more ideas, you can find lots of suggestions on the Instagram terryyourbodyprogramme.
You are an Endomorph and won’t tolerate carbohydrates well. Limit carbohydrates in your evening meal as they can be stored as fat, as these consumed calories wont have time to be used as energy before you sleep. Therefore it’s a good idea to eat a high protein meal with vegetables or salad as your last meal of the day.. That’s not to say that you shouldn’t have carbohydrates at other times of the day. (This is covered on your nutrition page)
Increase your water intake to at least two litres per day. Every reaction that takes place in the body needs water, as well as a whole host of benefits (see article). Remember that both tea and coffee are diuretics and don’t count towards your daily intake of water.
You mentioned that you have a few issues with digestion. (Take a look at the digestion article).
If you don't feel any different within the next month after making some of the recommended changes, let me know and we can look at this in more detail.
Although you are currently only drinking three cups of tea/coffee per day, I recommend you try and reduce your caffeine consumption if possible as it will increase cortisol, lower testosterone and subsequently reduce muscle and metabolism. You should also try and reduce your alcohol intake as much as possible as, like caffeine, it will increase cortisol and create the same detrimental cascade of hormonal imbalance.
Exercise & Stretching
Your questionnaire highlighted you are have tension/soreness between your shoulders. In addition to following your personal exercise programme I would like you to incorporate some specific stretches to help with this. At the bottom of your exercise page you will find a selection of stretches. I recommend you stretch your upper back and chest and also your neck – do this by facing forward, place your left hand on top of your head and gently pull your left ear to your left shoulder stretching the right of your neck, repeat on the other side. You should aim hold each of these stretches for one minute and aim for three sets per day. If it’s possible, a massage once a fortnight or even monthly may also be a benefit.
You don’t need me to tell you that smoking is bad for you. However, Smoking puts a lot of strain on the immune and liver systems. The immune system relies on important nutrients that smoking depletes, while the extra toxins consumed by smoking can overload the liver by further increasing your toxic load. Toxins can increase the number of fat cells, the body stores toxins inside fat stores to nullify the their damaging effects.
Therefore it is essential to make sure you support both your immune system and liver to deal with increased toxic exposure. You also mentioned that you are exposed to toxins generally. As I’ve explained, whatever the source of toxins they have the same impact, increasing the need to support your immune system and liver (see attached articles).
Finally, rest is essential to allow your body to adapt and repair. Your questionnaire flagged up that you are currently only getting seven hours of interrupted sleep per night. Eight hours is considered the ideal amount, although some people need more (see article on sleep).
We really hope you enjoy the first month of your YBP programme! Be sure to take a little time to read through your programme, if you need any extra help or support in the meantime, we’re always here to help.
Good luck !
• The profile page tracks your progress on a monthly basis, see the table below.
PHYSICAL ACTIVITY LEVEL: Fairly active
|Month 0||Month 1||Month 2||Month 3|
• You will be assigned a YBP trainer to look after you throughout your journey, this trainer will be on hand to help with any questions that may arise. At the end of your each month your trainer will email you to check your progress and set up your next months plan.
Read more about Luisa
• In this section you will be given information on the possible cause of your hormone imbalance, dietary advice, Supplement and herbal advice, any information on related conditions plus relevant articles to read.
HIPS & THIGHS
Fat deposits that accumulate around the hips, bum and thigh area are sometimes referred to as saddlebags. This is a notorious spot for women as they have higher amounts of Alpha-2 receptors in that area, which make fat loss harder. This particular fat spot is more common in women as it is linked to an imbalance of the hormone oestrogen.
HORMONAL IMBALANCE: Oestrogen
• This section will include a list of interesting articles relevant to you personally. Example topics below.
- Blood sugar balance
- A healthy lIfestyle
- Importance of hydration......
• Example article...
Water is an essential nutrient, which we can get from both the fluids we drink and the food we eat.
How much water should we be drinking?
It is essential to maintain water balance, as water is an essential nutrient for life. As with everything we advise at YBP, fluid requirements are individual and there is no single recommended water intake. Factors such as gender, age, body mass, altitude, climate and of course physical activity level, all play a role in the amount of water that you should be drinking. See below for our guidelines:
- We recommend 2.5 litres of water for men per day (see our full hydration article to help estimate your ideal water intake).
- We recommend 2 litres of water for women per day (see our full hydration article to help estimate your ideal water intake).
- Eat a healthy diet full of fruit and veg. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
- Drink little and often throughout the day.
- It is essential to stay hydrated both during and after exercise.
- Urine dark in colour and strong in odour indicates dehydration.
- Constipation can be a sign of dehydration.
- Alcohol, tea and coffee can cause dehydration.
The European Food Safety Authority (EFSA) recommends an intake of 2.5 litres of water per day for men and 2 litres for women from both food and drink combined. They recommend that 70-80% of your intake should come from drinks, and the remaining 20-30% should come from food. The Institute of Medicine recommends 13 cups (3 litres) for men and 9 cups (2.2 litres) for women per day.
Foods with high water content tend to look larger, their higher volume requires more chewing, subsequently they are absorbed more slowly by the body, which helps you to feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
This article has
been written by
• More info and interesting articles on the YBP plan
•Your YBP plan will include a list of relevant supplements we recommend for your body-type and goal.
Any recommendations for changes in diet, including the use of food supplements, are entirely your responsibility. If you are taking any medications we recommend you talk to your doctor before taking any supplements.