Ten Step Body Transformation Starter Pack Transformation...For weight loss aerobic training is a...

Ten Step

Body Transformation

Starter Pack

Ten Step Body Transformation Starter Pack

Ben Wilson – Train Hard, Eat Right…Get Results! Call Ben 07915 397 703

www.one2onenutrition.co.uk www.london-personal-training.com

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Hi,

My name is Ben Wilson. I am a personal trainer based in London and I have created a ten step

body transformation starter plan to kick start your body into the shape you want it to be.

Simply read the report, follow each action step and watch your body begin to change!

To achieve results it is necessary to follow a challenging exercise routine while eating the right

foods for your body and reducing the behaviours that negatively affect you, down to the

threshold that allows success.

I will help you transform your body by motivating you to exercising and eating right. I will

direct you straight to the information that will change your body. I will help you cut through

the mass of false information that is keeping you stuck where you are. I am a fat loss expert

with outstanding success because I am an expert in exercise, personalised nutrition, motivation

and behaviour change!

Once you have started getting results from this guide you may want to accelerate things by

working with me personally on line or Face to face. Contact me on 07915 397 703 to discuss

your goals. I offer a free, no obligation sample session if you are considering Personal

Training. I can also be contacted by email on [email protected]

Regards

Ben Wilson




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EXERCISING YOUR WAY TO RESULTS

Exercise is a powerful stimulus to induce fat loss, increase energy and is the only way to

rehabilitate and manage injuries. The term ‘exercise’ is a general term. It is more beneficial to

divide exercise into four distinct types of activity which each contribute to helping you look

amazing, feel good and transform your body. The four main types of exercise are aerobic

training, resistance training, core training and flexibility.

Cardiovascular (aerobic) Training

This refers to fitness training. The key element to this is NOT how many calories you burn,

how long you do it for, or what heart rate you reach. It is all about whether you are getting

fitter. To get fitter you will cover all the previous factors. In general the way to get fitter is to

work HARDER not longer.

For weight loss aerobic training is a little split down the middle. Some people respond well to

it while many do not and getting better results by reducing the amount or stopping it all

together in favour of other exercise techniques should be considered. I know personally, if I

want to drop down to 7-8% body fat I need to stop all jogging and focus solely on weight

training and sprints.

When you are working HARDER and getting fitter you will create a window of opportunity for

the body to adapt and lose body fat.

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Action exercise 1 – Do some aerobic training today!

If you are a new exerciser then start doing some simple aerobic exercise. Just go out for a ten

minute walk or light log. Simply aim to get slightly out of breath by walking quickly or

jogging.

If you are a regular exerciser already then do just a 10 minute aerobic training session. Simply

throw everything you have and the kitchen sink at the ten minutes. Once completed applaud

your efforts and finish all cardio for the day.

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Resistance Training

This can be described as performing a movement so that fatigue is induced between 1 – 20

repetitions. These exercises can use body weight e.g. press-ups, squats, or dumbbells and

weights machines. The benefit of such training is it GETS RESULTS! The unique properties

of resistance training creates positive hormonal adaptations, burns calories and eats up fat both

during and long after the training session. It also improves muscle tone in women, increases

muscle size in men and has positive effects on bone density as well as rehabilitating injuries. If

you want results you need to be doing resistance training.




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Core Training

This refers to the strengthening of the muscles that support the spine. It is important for you

because the stronger the core the FLATTER the stomach! Therefore you must learn to recruit

these often sleeping muscles and then strengthen them. Another side benefit of this technique is

improved strength and posture. It is also important in rehabilitating muscles.

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Action exercise 2 – Learn to recruit the core

One of the quickest ways to looking and feeling better is to wake up the sleeping muscles of

the deep stomach. Start this immediately by following the exercise below. You should begin to

feel the midsection coming back to life.

- Deep breathing – Find your neutral spine (your perfect posture) and practice breathing

using your diaphragm. Do this by pushing your stomach out when you inhale air.

Repeat for 10 breaths.

- Pelvic floor activation – Standing with a neutral spine try contracting the pelvic floor

muscles at the back then through to the front, i.e. stop yourself going to the toilet at the

back then the front. Repeat this wave of muscle contractions 10 times

- Stomach muscle activation (upwards) – Tense your stomach in a wave like method

from the bottom to the top. i.e. draw in your stomach area below your belly button, then

above your belly button before finally the very top of the abdominals. Relax and repeat

this wave of muscle tensing for 10 repetitions.

- Stomach muscle activation (Laterally) – Tense your stomach in a wave like method

from the left hand side to the right hand side and back e.g. draw in your stomach

muscles on the very left hand side, then the middle, then the right hand side. Relax,

then repeat the contraction from right to left. Repeat 10 times.

- Core pulsing – Using a wall find your neutral spine, now breath using your diaphragm,

now engage your core by contracting the pelvic floor then traverse abdominals (the

stomach muscles below your belly button down to your pubic bone). Squeeze all these

muscles (‘the core’) as tight as possible for five second then relax, repeat 10 times.

- Core Hold – Follow the previous exercise to engage the core muscles, this time hold

for as long as possible. Gradually build up to a minute.

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Flexibility Training

This training area is important because you can look good very quickly by improving your

posture. A good posture makes you look thinner, taller and more confident. To create a

perfect posture you need to stretch the tight muscles on your body (not just any muscles).

Further benefits of stretching include fat loss by helping the body clear toxins and it is a vital

area for injury prevention and rehabilitation.




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How ‘Fit’ are you?

Though your main goal may be to get in shape one of the most efficient ways to address the

exercise element of your plan initially is to take a measure of your fitness and then chart

progress along the way. This is because fitness training without seeing the amazing benefits it

brings in the many aspects of your body, means you miss out on a huge motivator to do the

exercise. As most people struggle getting their exercise done it is ridiculous to miss out on this

amazing surge of motivation from seeing the improvements you make.

Fitness is a broad term that encapsulates different traits and abilities. The definition of fitness

to one person may be very different to the next person. For example the marathon runner thinks

fitness is your ability to jog. The strongman says it is how much you can lift, while someone

who is into yoga would suggest it is to do with flexibility and balance.

The best way to see how ‘fit’ you really are is to take a fitness profile test. I created this test to

identify why despite being able to lift 150kg (330lbs) in a dead lift I kept getting injured. The

fitness test revealed my strengths and weaknesses. Upon resolving the weaknesses I was able

to train injury free. This meant I could train HARDER without getting hurt which allowed me

to create the body I wanted and run personal best times.

My fitness profile test system covers 26 abilities and allows you to compare whether you are

better at running compared to lunging or if you are more flexible than you are strong. It is vital

for injury rehab as you can identify your weak points which lie at the heart of restoring

function within the body.

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Action exercise 3 – Take a mini fitness test

Relax, I am not asking you to mimic an army recruit and run the bleep test. Rather, simply take

the challenges below and see how you score. The four tests come from each of the four areas of

exercise, that is aerobic, core, resistance and flexibility training, Rate yourself and then gauge

your strengths and weaknesses in the main four exercise areas. This mini test (4 measures

instead of full 26 traits) will give you a little insight into what is going on. Complete the table

below:




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Mini fitness Profile test

Fitness test / exercise are Level Level key

Aerobic fitness – 10 minute test Level 1 = Weak area

Level 2 = Average

Level 3 = Good

Level 4 = Excellent!

Core fitness – Plank

Flexibility – Overhead squat

Resistance training – Press up test

Aerobic Fitness – 10 minute test

Simply chart how much ground you can cover in ten minutes. Either walk or jog the ten minute

time period (depending on your fitness) and note how far you have gone.

Distance covered Level

Less than 1 km 1

1 – 1.75 km 2

1.75 - 2.5km 3

2. 5 km + 4

Core fitness - Plank

• Hold the position as set out below from your toes.

• Record the time held in the plank position. If at any time you feel the exercise in your

lower back then stop the test immediately. Please note your posture and / or lower back

will go before you physically have to stop the hold. Do not push through this point.

Time Held Level

Less than 30 seconds 1

31 – 60 seconds 2

61 – 120 second 3

120 seconds + 4




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Flexibility - Overhead Squat

• Using a pole or towel squat down to a 90 degree angle at the knee. Rate your level

depending how low you can or cannot get. Stop at any point you experience pain

Level 1 Legs greater than 90' knee bend, arms forward of body and / or pain experienced.

Level 2 Legs achieve 90' knee bend but no neutral spine (back is rounded) or arms are not

overhead

Level 3 90' knee bend, neutral spine and arms overhead wearing shoes

Level 4 90' knee bend and arms overhead without wearing shoes

Level 2 Level 3

Resistance training – Press ups

• Perform as many press ups as you can in one go.

• Ensure your go all the way down to the floor. Select the appropriate level of difficulty

for you.

Press ups (men) Press ups (men) Level

0 Full press ups 1 – 10 half press ups 1

1 – 10 full press ups 10 – 25 half press ups 2

11 – 30 full press ups 1 – 10 full press ups 3

31 + full press ups 11 + full press ups 4

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EATING TO GET IN SHAPE

Exercise creates the stimulus to lose weight and get in shape but it can only ever happen if you

get the nutrition routine behind your training in place. Often when people are trying to lose

weight then they focus more on reducing food (and hence nutrients). The focus should be on

increasing the foods that will help you achieve your goals and reducing those that do not.

General nutrition advice is NO help to you

When it comes to nutrition advice the only guarantee you will find is that one ‘expert’ will be

contradicting another ‘expert’ when it comes to weight loss. Where one person says high

protein, a vegetarian may propose the opposite point of view. Some people say follow a whole

grain diet while others say go low carbs to lose weight. In every case you will always find a

few people swearing by the plan yet more often than not it does not work for you.

You are You and they are them!

The reason one plan works for some but not others is because you are not them and they are

not you! The only thing that counts is what works for you. This exists because we are all very

different. One person may be hungry six times a day while another just once a day. This means

that two people may get very different reactions to eating the same foods.

Healthy food does not exist

As we are all different and what works for one person is the complete opposite of what works

for another you must THROW OUT today’s concept of healthy eating. It is merely a one size

fits all nutrition strategy which FAILS as many people as it helps. The way round this problem

is to use Metabolic Typing which allows us to work out what foods your body needs and at

which end of the diet spectrum your body lies at the moment. When you eat these foods you

will get results.

A sample segment from a metabolic typing diet plan showing the best foods for a client (green

listed) and worst foods (red listed).




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Action exercise 4 – Take the meal challenge test

Try the different meals and gauge how you react to each one. They should provide you with an

idea of how different foods interact with your body. There are no right answers about how you

should feel post eating but simply information towards which style of eating may suit you

better. Eat each of the meals below and rate your reactions roughly two hours after eating on a

0 (very bad) to 10 (very good scale).

The different meals show the effects on changing the ratios of protein, carbs to fat and also the

different biochemical effects of food.

Test Meal 1 Rough Quantities Reactions up two hours after eating

Time:

Steak, cauliflower, celery,

carrots and olive oil.

Energy / 10

Satisfied / free of craving* / 10

Free from bloating / gas / 10

Emotions / 10

Concentration / 10

Total / 50

Notes

* Are these cravings emotional?

Test Meal 2 Rough Quantities Reactions two hours after eating

Time:

Chicken, pasta and salad

Energy / 10



Emotions / 10

Concentration / 10

Total / 50

Notes


Test Meal 3 Rough Quantities Reactions two hours after eating

Time:

Lentils and rice followed by a

piece of fruit.

Energy / 10



Emotions / 10

Concentration / 10

Total / 50

Notes


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How much food to eat - Your ideal fuel mix

To find out how much you need to eat you need to listen to your body. After each meal you are

given a series of signals telling you exactly how the body reacted to that meal. The key signs to

look for are, hunger within two hours of eating or drops in energy. The idea is to alter the

amount of protein, carbohydrates and fat until you find the ideal ratios to give you only

positive feelings after a meal.

Different people need different amounts at each meal. Some people would do better having

40% protein, 30% carbohydrate and 30% fat while others would require 25% protein, 60%

carbohydrate and 15% fat. This is related to your metabolic type. These ratios can vary during

the day and can change during your life time.

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Action exercise 5 – Start eating to identify your ideal fuel mix

Start using the form below to gauge your reactions post eating. Simply complete this form one

to two hours after eating your dinner. If you get more negative reactions than positive reaction

alter the amount of protein to carbs to fat and see how you respond the next time you have the

same meal. Continue manipulating your meal until you feel good after eating.

Time

Feel full, satisfied Feel physically full, but still hungry

APPETITE Do NOT have sweet cravings Have desire for something sweet

SATIETY Do NOT desire more food Not satisfied, feel like something was missing

CRAVINGS Do NOT feel hungry Already hungry

Do NOT need to snack before next meal Feel the need for a snack

Energy feels renewed Meal gave too much or too little energy

ENERGY Have good, lasting, “normal” sense of energy Became hyper, jittery, shaky, nervous or speedy

LEVELS Felt hyper, but exhausted “underneath”

Energy tanked from meal – lethargy, sleepiness,

Improved well-being Mentally slow, sluggish, or spacey

MIND Sense of feeling refueled, renewed and restored Inability to think quickly or clearly

EMOTIONS Some emotional up liftment Hyper, overly rapid thoughts

WELL-BEING Improved mental clarity and sharpness Inability to focus or concentrate

Normalization of thought processes Apathy, depression, withdrawal or sadness

Anxious, obsessive, fearful, angry or irritable

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Food cravings

Many people say they just listen to their body and go with their food craving as your body

must know best. Sadly, this is not the case; the more closely you eat for your metabolic type

the more your food cravings are accurate. The vast majority of people though are not eating

optimally and thus have cravings for caffeine, bread, grains or the like which are simply the

product of inadequate nutrition and offer no credible source for what to eat.

I would advise you specifically to avoid the food cravings you have. When you complete

action exercise 3 you should see a great improvement in your cravings. Different people crave

different foods depending on the dominance of glands within the body, e.g. thyroid, adrenal,

pituitary etc. These will influence what food you will crave and these same foods will, most

likely, make you store body fat. The metabolic typing analysis can reveal these but in general it

will be the foods you crave the most. Hence try to remove these cravings through optimizing

your ideal fuel mix.

Avoiding the worst foods – Sensitivities

A food sensitivity can be thought of as any food that produces an irritation to the body from its

consumption. These symptoms can include excess weight, bloating, sneezing, runny nose,

itching skin, dry skin, breathing problems, frequent illness, low energy, digestive problems,

exacerbation of medical issues and much more. A food intolerance is different to a food allergy

though many of the symptoms are similar in nature. They can occur for a number of reasons

with nutritional deficiencies within the cells being a major reason. Any food that is consumed

in excess or great regularity will be the most likely to become a food intolerance / allergy.

Certain foods are also more likely than others to cause difficulty to the body. Some of the most

common intolerances include:

Dairy – Pasteurized dairy is heated to ensure that all bacteria in the product are dead. This

extends shelf life but removes the very things that help to digest the food. This results in so

many people having difficulty processing dairy products and as a result many intolerance

symptoms can arise.

Wheat – This is the most common food in today’s society with many people having wheat for

breakfast (cereal), lunch (bread) and dinner (pasta). This combined with some of the difficult to

process qualities of wheat makes it perhaps the most common intolerance in our society.

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Action exercise 6 – Cut out a possible sensitive food group

Give your body a huge helping hand and start creating some fat loss by removing a sensitive

food group. Simply decide to cut out all dairy or all Wheat products. If you are feeling

particularly focused then cut both out. This means no bread, pasta, cereal, cous cous, pastry or

noodles if you are eliminating wheat. If dairy is being removed do not consume any cheese,

milk, butter, cream or yoghurt. If you have any severe negative reactions during the first few

days reintroduce the food groups and drop me an email. You are experiencing detox reactions.

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MOTIVATING YOUR WAY INTO AMAZING SHAPE

One of the major factors in any goals, but especially a change in lifestyle is your mind and

motivation. Where your nutrition and exercise routines could be thought of as the vehicle to

drive you down your road to success, your mindset is the person driving it. It is essential you

have the mental framework so that you can effortlessly stick to your exercise programme and

want to eat the foods that are right for you. Your mindset is comprised of your motivation (will

power), your subconscious programming, emotions and knowledge.

Motivation (Will power) – Conscious thought

Your motivation is how much will power you have to do the tasks that bring results and avoid

those that prevent success. The greater your motivation the more right tasks you will choose to

do (even if you do not want to do them) and therefore the better the results you will get. The

fastest way to increase your motivation is to identify as many motivators as possible and

continually remind yourself of these while linking them to the behaviours that bring success.

The more inspirational your goal the easier it will become to act to achieve it.

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Action exercise 7 – Get clear on your goals

Looking for some motivation? Get clear on your goal and why you are doing it!

• What is your ultimate goal? (Do not use weight – Use clothes, looks, activities etc)

• Identify three people who will benefit from your success.

• Write down five exciting ways your life will be better when you achieve your goals.

• Who or what situations inspire you to get into shape?

• Find a mental image that pushes a wave of enthusiasm through your body and energizes

you into action. Spend time picturing this image over and over.

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Current thought patterns – Your Subconscious

How you react to any situation is primarily determined by your subconscious behaviour

patterns. How you react when someone opens the biscuits in the office, when your friends are

drinking or your motivation to exercise outside when it is cold are all based on your previous

experiences and current belief system. For long term success you need to hold enough beliefs

that create the positive actions for getting results without you having to force yourself (using

willpower).

Whatever your existing beliefs may be, they can be influenced and changed through using the

five step model of belief changes. The stages are Awareness, Questioning, Intention, Planning

and Emotional Management. When your beliefs are such that the only thing that makes sense is

doing the behaviours that support the body, you are pretty much set for success whatever life

throws at you. To help identify your subconscious thinking patterns I use my beliefs analysis.




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Emotions

Emotions come from both your direct response to things that happen in life, e.g. how you feel

when you stop yourself having cake, the thought of going to the gym etc. They also stem from

the thoughts and emotions we hold about life in respect to events that have happened in the

past, current evaluations of you and your life and future concerns. Where emotions become a

problem for getting into shape is that emotions will guide how you act in a situation e.g. if you

enjoy the gym then you are more likely to go after you have thought about it. They are also

important because of the way we respond to general excesses of emotion. More often than not

an excess of emotion is handled using addictive behaviours. The most common form of this is

eating food or drinking. Both of these impede progress towards your goals.

Emotions can be controlled by both improving your coping strategies so you use more

effective strategies for your body than your current behaviours and also by reducing your

overall level of emotion. This is best done by using Emotional Freedom Technique (EFT) or

Neuro-linguistic programming (NLP).

Knowledge

As good as your mind set may be, without the right knowledge you will never achieve the

results you desire. The problem we have today is that the common strategies and healthy

advice does not work for the majority of people! Therefore unless you are prepared to find out

the knowledge that does create results for you, it will be a long struggle. Some common errors

in traditional thought include the issue of eating fat, whole grains, one size fits all diets,

calories in versus calories out approach to weight loss, cardio exercise and many more. It is

VITAL you learn what works for you and you will be surprised by many of the findings.

Beliefs Analysis

To create a mindset that will produce long term results, all my clients take my Beliefs Analysis

Test. This will identify your thinking patterns, knowledge for getting results and your

emotional stress. From this we are able to focus on the beliefs that cause the most problems.

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Action exercise 8 – Take the beliefs questionnaire

Complete this simplified beliefs test (40 questions over 180) which will give you an insight

into your thinking patterns. The higher you score in any particular area the more important it

will be to use strategies to resolve this potential block. After completing the test spend some

time reviewing any answers you rated over seven out of ten. Ask yourself why do you believe

this? Are there any alternative points of view people hold on this same issue?

Section A – False beliefs /100

Section B – Principles of success /100

Section C – Emotions /100

Section D – Knowledge /100

Total /400




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Section A – False beliefs

1 It is boring to eat healthy food all the time

2 It is too much effort to try and follow a healthy lifestyle

3 I will be attractive when I finally reach my goal weight

4 Food makes me happy

5 Alcohol makes me happy and / or relaxed

6 My social scene revolves around eating and / or drinking

7 I often grab for food when a certain event / stress happens

8 I have fond memories of eating from when I was young

9 Eating, drinking or watching TV are my main relaxation strategies

10 It takes up too much time to get into amazing shape

Section B – Principles of success

11 Being in amazing shape is not for people like me

12 I have other goals that are more important than being in amazing shape

13 I resent having to stop eating my favourite foods

14 I often grab for food when feeling emotional

15 I am not interested in how my body works

16 Most of my friends are in similar shape to me or worse

17 I try to avoid telling people about my new health and fitness efforts

18 I worry more about my meals in restaurants than I do about my breakfast

19 I avoid taking responsibility for my actions

20 I follow general healthy advice to get results

Section C - Emotions

21 I have a lot of worries about the future

22 I rarely do something just for fun which does not involve food or drink

23 I am not content with one or more areas in my life

24 I rarely do activities that I find inspiring

25 I try not to think about what happens after death

26 I regret things I have done in my past

27 I am so busy I have no time to myself

28 I have low confidence

29 I can think of one or more people who did things to me in the past that still upsets me

now

30 I have a lot of things on my mind and worries at the moment

Section D – Knowledge

31 Eating fat makes you fat

32 We all need to do the same thing to lose weight

33 A healthy diet would work for everyone if only people could stick to it

34 A high protein diet is the best way to lose weight

35 Eating low fat products is healthy

36 I am often hungry or snack within 2 hours of eating a meal

37 Most people have the same nutritional requirements

38 A vegetarian diet is a healthy way of eating

39 All vegetables are healthy for everyone

40 A low carbohydrate diet is the best way to lose weight




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HOW TO GET RESULTS

If you have followed this plan so far you will now understand the blueprint for long term

success. You must immediately put in place an exercise routine covering all four areas of

training. The underlying theme of this programme should be intensity and developing fitness

gains over the usual high volume / low intensity training most people use. To do this you must

identify the right foods for your body, which may be very different to what other people need

and may not be in accordance with general healthy eating. You must ensure each meal is eaten

using the ideal ratio of protein to carbs to fats. This is unique to your body. Finally, the

quickest results are achieved when you reduce sensitive foods within your diet down to a

minimum.

To be able to follow the above plan you must have the right mind set and the right level of

motivation to achieve success. This involves increasing your motivation by becoming clear on

why and what you are trying to achieve. This should excite you and be inspirational. To do this

it is important to ensure your emotions are in check and your behaviour patterns are set to

create results. The final element is your plan to get results. If through poor knowledge or being

a victim of well intentioned but misplaced teaching your plan is wrong, you will never get

there however hard you try.

RESOURCES

The final and maybe the most important action step is to commit to taking each of the areas

needed for results up to the point which generates success. To do this you will need to learn

new things and more importantly, actually apply this knowledge. The following resources will

help you develop your knowledge.

My resources for you!

If you have a copy of this report you would have automatically joined my weekly newsletter. I

also have a daily newsletter with motivational tips.

Join my daily motivational newsletter here:

http://www.one2onenutrition.co.uk/Newsletter-2008/Change-Your-Thinking-Change-

Your-Shape-Daily-Motivation.htm

You can keep up to date with my video posts by subscribing to my You Tube channel:

http://www.youtube.com/user/One2oneNutrition

You can read over a hundred articles on my website on all aspects health and fitness:

http://www.one2onenutrition.co.uk/articles.htm




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Books

• The Metabolic Typing Diet by William Wolcott – This is what nutrition is all about. It

explains why there is no such thing as a healthy diet for everyone and the science of

metabolic typing.

• Nourishing Traditions by Sally Fenton – Full of cooking recipes that make use of more

traditional methods and techniques to maximise absorption / nutrient availability. Great

piece on fats and how they are NOT the reason you are out of shape.

• The Mood Cure by Julia Ross – Great book on discussing blocking factors for getting

results outside of just food. A great read if you are STILL using the calories in versus

calories out method of losing weight.

• Be Happy Now by Michael Neill – The best book on creating happiness I have read. It

details how most people have got it all the wrong way round when it comes to goal

setting and trying to be happy.

• How to eat, move and be healthy by Paul Chek – A comprehensive yet simply written

book on how exercise fits into the equation of health as well as including nutrition and

blocking factors.

• Create the life you want by Richard Bandler – The founder of NLP teaches you how to

control your own mind. Amazingly powerful if you spend the time during and after the

book to apply the techniques he discusses.

Newsletters

Michael Neill’s weekly tips on how to live a happy life. Michael is one of the most effective

self help gurus out there. He has a very different approach to most self help experts. He is

relaxed, realistic and a great motivator:

http://www.geniuscatalyst.com

Michael Neill also has daily tips on how to lead a happy life. The tips allow you to get your

day off to a great start:

http://www.geniuscatalyst.com/tipofthedaydb.php

Dr Mercola’s Newsletter – Though some of his advice may be questionable and it can be very

sales orientated, the bulk of the articles on the site are excellent and teaches you about the

many myths conventional health and medical advice gives. Sign up at:

www.mercola.com




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Action exercise 9 – Sign up to one newsletter and order one book

Start acquiring the information you need for success by first picking one of the five email

newsletters to sign up to and then ordering one of the recommended books. Then commit to

learning about other methods for success instead of repeating the same old mistakes. Dedicate

time each day to increasing your knowledge on all three areas needed for success – exercise,

nutrition and the mind.

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TRANSFORMING YOUR BODY

By now you will have seen just how powerful exercising, eating and thinking correctly can be

upon transforming your body. The key is how to pull it all together, going forwards to ensure

this time you get some real results and it is not just yet another attempt. The key is to DO the

ten action steps. This is where most people fall down. They do not take enough ACTION

towards their goals and the results you get will be directly proportional to how many right

actions you take.

One way to increase the amount of action you take is to have someone hold you accountable.

This means you know you will have take action because they are watching you and expecting

changes. I can help you do this.

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Action exercise 10 – Accountability - Let me know about starting this challenge

If you are planning on being successful then email or call me today and tell me exactly when

you are starting and what you are going to do. I will then check back in on you in due course. If

you have not progressed then I will expect to know why! No cost, no excuses, let me know

when you are starting! Email me at [email protected] or call 07915 397 703.

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Ten Step Action Plan Overview

Read the review of the ten action steps and get things going today!

Action exercise 1 – Do some aerobic exercise TODAY! Go hard and for 10 minutes max

Action exercise 2 – Learn to activate and wake your core stomach area

Action exercise 3 – Complete the four fitness tests and rate each area. Re-measure in a month

Action exercise 4 – Eat the test meals and note the reactions

Action exercise 5 – Experiment with how much protein to carbs to fat within a meal gives you

positive reactions post eating

Action exercise 6 – Eliminate a possible sensitive food group. Choose either wheat or dairy

and do it for a whole week starting TODAY!

Action exercise 7 – Complete the goals outlined by answering the questions about why you

want to achieve your goal

Action exercise 8 – Complete the beliefs analysis and review your answers

Action exercise 9 – Sign up for one newsletter and buy one book TODAY to increase your

knowledge

Action exercise 10 – Email me NOW telling me of your intentions to begin this programme

Send to Ben at [email protected]

What to do right now!

So right now you need to go and do 10 minutes of aerobic exercise, come back and sign up to

one of the newsletters and buy one of the recommended books. Finally, email me about your

intentions and goals etc. Then spend some time planning how you will implement the other

action steps and then do them ASAP!

Supporting your success

Ben Wilson

Personal Trainer, nutritionist and motivational coach

“Weight loss where all else fails!”




19

Work with me

If you would like to work formally with me then I offer online coaching and face to face

personal training which covers everything discussed in this body transformation guide and

much more! I offer a sample session for anyone interested in personal training. Simply contact

me for more details or to discuss your goals

Contact details

I am based in the Fitness First gym in Clapham Junction which is easily accessible from across

London being just 10 minutes by train to mainline stations Victoria, London Bridge and

Waterloo. There is also car parking available by the gym. Non members are able to come to the

gym if training with me.

Call – Ben 07915 397 703 or email [email protected]

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA Dip Bio

Here are some facts about me in regards to academic, professional and personal background:

• I was the first person in the UK to become a metabolic typing advisor, certified

personal trainer and EFT therapist. I was also one of the first people in the UK to be

certified in Functional Diagnostics Nutrition.

• I come from Wales, a town called Llangollen in North Wales. I have lived in Cardiff,

Australia and now London.

• I wrote the top selling book Rugby Fitness Training: A twelve month conditioning

programme (Crowood Press) and am currently writing two books. One on losing body

fat and the other on the mind set needed for long term results.

• I used metabolic typing to break a 20 year affliction with asthma and allergies.

• Recorded filming for SWAT TV, POD 3 TV as well as appearing on BBC radio, LBC

radio and in numerous newspaper and magazine papers.

• My web site has one of the longest testimonial lists of any trainer in the UK.

• I have visited 42 countries in my various world travels. I speak Spanish, Portuguese and

Welsh at a basic level. I am improving all three currently.

• I practice and preach exactly what I say throughout this web site. I do not drink, smoke,

very rarely eat junk food and train regularly. I eat, sleep and breathe it!

• For the my full qualifications list go to http://www.one2onenutrition.co.uk/aboutus.htm

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