rebelfit-rants
rebelfit-rants
rebelfit-rants
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ebelfit<br />
<strong>rants</strong><br />
join the fat loss rebellion.<br />
www.<strong>rebelfit</strong>.co.uk
contents.<br />
introduction<br />
diets.<br />
f**k the diet industry.<br />
f**k diet thinking.<br />
f**k weight watchers.<br />
f**k meal replacements.<br />
f**k the scales.<br />
f**k losing weight.<br />
health foods.<br />
f**k the food industry.<br />
f**k low-fat products.<br />
f**k nakd bars.<br />
f**k refined cereals.<br />
f**k sugar not fat.<br />
f**k saving calories.<br />
fitness.<br />
f**k fitness classes.<br />
f**k dance classes.<br />
f**k over cooking it.<br />
f**k overtraining.<br />
f**k fitness gurus.<br />
motivation.<br />
f**k leaving the field.<br />
f**k your mind viruses.<br />
f**k your impatience.<br />
f**k being perfect.<br />
f**k what others think.<br />
f**k blaming yourself.<br />
www.<strong>rebelfit</strong>.co.uk
introduction.<br />
these <strong>rants</strong> have been written<br />
by liam sartorius, founder of<br />
<strong>rebelfit</strong> and an experienced<br />
personal trainer and weight<br />
loss coach in the uk.<br />
liam has spent the last 10 years helping people move from<br />
being food addicted, weight obsessed dieters, to healthy,<br />
nutrition focused everyday athletes.<br />
be warned.<br />
he swears a bit.<br />
but that's because he's pissed off.<br />
pissed off with DIETS.<br />
pissed off with FADS.<br />
and pissed off with a diet and fitness industry that isn't just<br />
failing, but actually fuelling the obesity epidemic.<br />
enjoy the read.<br />
and if you like it...<br />
please share!<br />
www.<strong>rebelfit</strong>.co.uk
diets.<br />
www.<strong>rebelfit</strong>.co.uk
f**k the diet<br />
industry.<br />
people outside of <strong>rebelfit</strong> don't get <strong>rebelfit</strong>.<br />
so here's a letter to all our friends and colleagues who are<br />
confused about what we do, and why we're doing it.<br />
so you've seen i've started this CRAZY new diet.<br />
well, to be honest, i'm not quite clear about the science<br />
behind it. but what i can tell you is this. it just seems to<br />
make sense. but to help you understand it a bit more,<br />
here's an example.<br />
i'd like to imagine that you have a young daughter. if you<br />
do already, then great! think of her.<br />
but if you don't... just imagine.<br />
now imagine her age 5.<br />
...healthy... happy... full of life and vitality.<br />
imagine her running around in a garden on a beautiful<br />
summer's day... giggling and laughing... a big, bright smile<br />
on her adorable little face.<br />
www.<strong>rebelfit</strong>.co.uk
now imagine her age 15.<br />
...she's upset... crying... but you don't know why.<br />
you talk to her and discover the heart of the problem. she<br />
was weighed at school today and has been told her bmi<br />
is too high, and she needs to LOSE WEIGHT.<br />
you love her and want to help her.<br />
but you aren't quite sure how.<br />
which of the following options feels right.... feels SAFE...<br />
feels like you're offering your daughter the healthiest<br />
approach now... and for her future.<br />
option 1.<br />
you suggest to her that she replaces her meals with<br />
milkshakes. instead of eating three meals a day, you tell<br />
her it's best to swap one or all of those meals for a<br />
processed, low-calorie milkshake that, according to the<br />
label, contains all the nutrition she needs. she can expect<br />
to lose 3 to 4lbs of weight a week.<br />
option 2.<br />
you suggest to her that she starts counting points. you<br />
give her a book containing all the points for all the foods,<br />
and encourage her to stick to a certain number of points<br />
per day. you buy her ready meals to eat, that have the<br />
points on them, and you can take her to weekly weigh-ins<br />
to check her progress.<br />
www.<strong>rebelfit</strong>.co.uk
option 3.<br />
you suggest to her that she follows a low-fat meal plan,<br />
but has certain "free foods" that she can eat as much of<br />
as she likes. she also gets a certain number of "syns" per<br />
week to use as treats. and there is the option to go to<br />
group weigh-ins with awards for weight loss targets<br />
reached.<br />
option 4.<br />
you tell her that weight is not the measure of a human<br />
being. her teachers, the doctors and society as a whole is<br />
wrong to judge her by a number on the scale. instead of<br />
focusing on her weight, you encourage her to learn<br />
about nutrition and find the balance between eating<br />
healthily and happily.<br />
so which feels RIGHT<br />
if you chose option 4... which i hope you did... then you<br />
chose it for the exact same reason that i'm on this CRAZY<br />
new diet called <strong>rebelfit</strong>.<br />
because... even though it may look like it... it's NOT a diet.<br />
i'm not trying to cut out calories, cut out fat, or replace<br />
real food with processed, unnatural crap.<br />
i'm just eating REAL FOOD, that has come from nature<br />
and is packed with the good stuff. it tastes great and feels<br />
right eating it, unlike eating shitty, processed ready meals<br />
with all that added sugar.<br />
www.<strong>rebelfit</strong>.co.uk
and i'm not trying to LOSE WEIGHT. i don't want to LOSE<br />
anything. i'm focusing on getting fitter and leaner, and<br />
improving the performance of my body.<br />
i've swapped my scales (something that have depressed<br />
me for years) for a kettlebell (something that challenges<br />
me and is changing my body for the better, regardless of<br />
what i weigh on a poxy set of scales).<br />
finally.<br />
and perhaps most importantly....<br />
unlike the dieters out there, jumping from one diet to the<br />
next, i'm LEARNING how to find balance. i'm LEARNING<br />
when to eat the foods that fuel my body, and when to<br />
eat the foods that fuel my happiness.<br />
because when you find that balance... between eating<br />
HEALTHFULLY and eating HAPPILY... that's when things start<br />
happening to your body.<br />
meal replacements<br />
counting points<br />
obsessing over the scales<br />
it isn't right for my children.<br />
and it isn't right for me.<br />
www.<strong>rebelfit</strong>.co.uk
f**k diet<br />
thinking.<br />
<strong>rebelfit</strong> is a movement, a revolution, a rebellion against<br />
the standard model of weight loss.<br />
our mission.<br />
to challenge everything you ever thought you knew<br />
about nutrition and fitness. to recruit you, re-educate you<br />
and re-train you into a new way of thinking about<br />
exercise, eating and getting in shape.<br />
and that re-training starts here.<br />
don't THINK like a dieter.<br />
if you THINK like a dieter you will always fail.<br />
always.<br />
why<br />
because diets are a set of rules. rules that must be<br />
followed to the letter. break the rules and you have<br />
broken the diet. and when you've broken the diet you<br />
have FAILED. you are out of control. you must stop, BINGE<br />
out and start fresh next monday.<br />
www.<strong>rebelfit</strong>.co.uk
ecause that's what dieters do.<br />
psychologists call this ABSTINENCE VIOLATION.<br />
i call it the f**k-its.<br />
and it is the number one reason dieters will always fail...<br />
always binge... and always struggle to control their eating<br />
habits. because for the dieter it has be PERFECT. they<br />
have to follow the rules to the letter. there is no leeway.<br />
it's perfect... or it's binge.<br />
<strong>rebelfit</strong> is not a diet.<br />
it is an eating strategy. a lifestyle.<br />
it isn't about rock solid rules. it is about learning...<br />
adjusting... TWEAKING... slipping... re-trying... slipping<br />
again... and ultimately finding a way of eating that you<br />
can follow for LIFE. which means you get lean for life.<br />
all our food options are guidelines.<br />
all our meal plans are guidelines.<br />
everything we share are guidelines.<br />
and the key here is in GUIDE... showing you a way....<br />
pointing you in the right direction... but only you can find<br />
the RIGHT PATH to suit you.<br />
guidelines are flexible. so bend them, tweak them and<br />
spank them around a bit... until you find something that is<br />
effective... sustainable... and most importantly....<br />
ENJOYABLE!<br />
www.<strong>rebelfit</strong>.co.uk
f**k weight<br />
watchers.<br />
my name is liam sartorius and i'm a freelance personal<br />
trainer and weight loss coach.<br />
when i first started out in personal training i created a<br />
simple and effective consultation form that i still use today.<br />
my clients know it and remember it well...<br />
where have you been<br />
where are you now<br />
where do you want to go<br />
...in terms of your health, weight, fitness and bodyshape<br />
i go through a list of simple, yet targeted questions to get<br />
all the information i need to work with and create a plan<br />
for each client.<br />
one of the questions i ask is...<br />
have you tried any DIETS in the past<br />
after 10 years of asking this question... asking old people,<br />
young people... big people, small people... unfit people,<br />
athletic people... people about to get married... people<br />
www.<strong>rebelfit</strong>.co.uk
about to get divorced... happy people... sad people....<br />
people from every single walk of life....<br />
i know the answer BEFORE i even ask it.<br />
i sometimes even find myself writing the answer before<br />
they've even spoken.<br />
and how do i know the answer! it is magic am i<br />
psychic have i been stalking them!<br />
of course not.<br />
i know the answer simply by looking at them.<br />
the BIGGER they are the more times they've done f**king<br />
weight watchers. the smaller they are the less times<br />
they've done f**king weight watchers.<br />
and if they're athletic, fit and healthy they'll have never<br />
tried f**king weight watchers.<br />
now i'm sure some of you are thinking.... welll derrrr... that's<br />
obvious... athletic, fit people don't need to go on weight<br />
watchers... only overweight people need to go on weight<br />
watchers!<br />
well herein lies the million dollar question.<br />
are they big and that's why they've done weight<br />
watchers so many times or.... more disconcertingly.... are<br />
they big BECAUSE they've done weight watchers so many<br />
times<br />
sadly i believe it's the latter.<br />
www.<strong>rebelfit</strong>.co.uk
and the next question i ask them confirms it...<br />
can you describe the path of your weight up to today<br />
the answer i get from every single overweight person is<br />
almost always THE SAME...<br />
well i did weight watchers first in my 20s...<br />
it was great... i lost a stone and really felt<br />
good about myself. but i stopped when i<br />
went on holiday then gradually put it all<br />
back on... and a bit more... so i decided<br />
to go back to weight watchers again. i<br />
lost a bit of weight... about half a stone<br />
that time... but then started gaining<br />
weight again. i found it harder and harder<br />
to stick at it and control what i eat. i must<br />
have been back 4 or 5 times over the last<br />
10 years and every time i do lose weight,<br />
but i always put it back on AND MORE.<br />
and here i am now 16 stone. and i first<br />
tried weight watchers at 11 stone, thinking<br />
i was fat. i'd kill to be 11 stone now!<br />
having worked with 100s of overweight and obese<br />
people... and heard the same story.... losing weight while<br />
they're on weight watchers... regaining the weight and<br />
more while they're off weight watchers.... i've come to<br />
www.<strong>rebelfit</strong>.co.uk
ealise that these bastards have created a diet that is<br />
FUELLING OBESITY.<br />
now weight watchers have a simple get out clause... you<br />
didn't stick to it, so it's your fault you regained the weight.<br />
it isn't. it is THEIR FAULT. and worst of all they know it.<br />
they have the perfect weight loss business model. you<br />
lose weight while you're on their diet, then you rapidly<br />
regain it and more when you stop. this forces you to return<br />
to them, spend more money on their shitty products and<br />
ultimately convince you that you need to depend on<br />
them if you want to be slim.<br />
now some of you might be thinking.... "maybe it is the<br />
individual's fault... they should do weight watchers all the<br />
time and not stop... that way they won't regain the<br />
weight."<br />
afraid not. you can't.<br />
the weight watchers diet is designed in such a way that<br />
you cannot stick at it indefinitely.<br />
both PHYSIOLOGICALLY and PSYCHOLOGICALLY you<br />
have to stop at some point, and everyone does. and<br />
that's when the weight flies back on.<br />
every round of weight watchers...<br />
1. makes you think about LOW-FAT instead of sugar.<br />
2. makes you think about POINTS instead of nutrition.<br />
3. makes you focus on WEIGHT instead of fitness.<br />
www.<strong>rebelfit</strong>.co.uk
when you focus on low-fat, points and weight you<br />
develop a MIND VIRUS that almost always leads to obesity.<br />
why<br />
because you end up addicted to sugar...<br />
you end up BINGING if you go over your points...<br />
you end up BINGING if you haven't lost weight....<br />
you end up BINGING even if you have lost weight...<br />
because it's ONLY A POUND.<br />
weight watchers BREEDS binge eaters. weight watchers<br />
BREEDS weight obsessives. weight watchers BREEDS fatties.<br />
it is a slow and insidious conveyor belt transporting healthy,<br />
slightly overweight women in their 20s...<br />
towards sugar addiction, weight obsession and ill health in<br />
their 40s and 50s.<br />
what is worst in my mind is that weight watchers is a<br />
respected authority on weight loss. it is subsidised by the<br />
government in their half arsed attempts to slow the<br />
obesity epidemic...<br />
not realising that they're the f***ers who are causing it.<br />
and if you've done weight watchers you'll know it's true.<br />
because you're FATTER than when you first started it.<br />
www.<strong>rebelfit</strong>.co.uk
f**k meal<br />
replacements.<br />
take off your clothes.<br />
all of them.<br />
take them off.<br />
now take a good look at yourself in the mirror, as nature<br />
created you.<br />
you are homo sapiens. you are the beautiful culmination<br />
of millions of years of evolution. millions of years of natural<br />
selection. millions of years of SURVIVAL of the fittest.<br />
when you look at anything in nature, the colour, the<br />
shape and the form of each and every living organism<br />
gives us clues to its PURPOSE. clues to its existence. clues<br />
to how that organism survived, reproduced and avoided<br />
extinction.<br />
when you see the elephant's trunk, you know that it has<br />
evolved for reaching... grabbing... feeding... and drinking.<br />
without it the elephant would be unable to feed from the<br />
high trees and drink from the low rivers.<br />
without it the elephant would starve and die.<br />
www.<strong>rebelfit</strong>.co.uk
when you see the tiger's fur, you know that it has evolved<br />
for camouflage... disrupting the view of its prey... and<br />
helping it get close enough to pounce and kill. without it<br />
the tiger would be unable to hunt and stalk.<br />
without it the tiger would starve and die.<br />
and so...<br />
what do you see when you look in the mirror<br />
legs for walking. arms for reaching. hands for grabbing.<br />
eyes for searching. nose for smelling. mouth for eating.<br />
teeth for CHEWING.<br />
every part of the human body gives us clues to OUR<br />
purpose. and when you put it all together you cannot<br />
escape the truth.... the human body... the vessel we all<br />
live in... has evolved for moving... feeding and<br />
reproducing.<br />
we evolved teeth as the first phase of the feeding process.<br />
by grinding the food we eat between our teeth, we<br />
increase the foods surface area and facilitate its<br />
breakdown.<br />
as the enzymes begin to work the digestive process<br />
begins, releasing the nutrients we need for HEALTH and<br />
SURVIVAL.<br />
obesity exists because we no longer hunt and chew our<br />
food. we SIT and we DRINK it.<br />
www.<strong>rebelfit</strong>.co.uk
sugary drinks in the office. alcohol in the pub. processed<br />
foods on our laps. foods that are PRE-DIGESTED and don't<br />
even need chewing. foods that deliver massive doses of<br />
sugar that ultimately get converted to FAT.<br />
so if drinking our food has caused obesity, do you really<br />
think drinking our food can cure it<br />
i don't think so.<br />
when you drink your food, you bypass all the mechanisms<br />
in your body that are designed to sense that you are<br />
feeding.<br />
the sensation of food in your mouth.<br />
the sensation of food in your stomach.<br />
the sensation of fullness and digestion.<br />
not only are these sensations pleasurable and enjoyable.<br />
but perhaps more importantly for the person trying to lose<br />
weight... these sensations are the essential cues to your<br />
brain that it is time to STOP FEEDING.<br />
if you manipulate, corrupt, or bypass these cues, you will<br />
always struggle with your appetite... always struggle with<br />
overeating... and always struggle to maintain a healthy<br />
weight.<br />
you may lose weight while you are on the milkshakes.<br />
but you will BINGE when you are off them.<br />
www.<strong>rebelfit</strong>.co.uk
the only cure i see for obesity isn't medicine... isn't<br />
technology... isn't processing the foods we eat beyond<br />
recognition.<br />
it is an acceptance that we must use... feed... and nourish<br />
our bodies as nature intended. as our evolutionary history<br />
dictated. as the body we see in the mirror has hinted.<br />
muscles for moving with intensity.<br />
mouths for eating foods naturally.<br />
brains for living our lives purposefully.<br />
but let's face it....<br />
who wants to move, enjoy eating real food and feel<br />
fulfilled, when you can sit on your arse, drink milkshakes<br />
and feel miserable.<br />
www.<strong>rebelfit</strong>.co.uk
f**k the<br />
scales.<br />
in my job i've had the pleasure of meeting so many<br />
incredible and inspirational people. people who i look up<br />
to, admire and RESPECT for the knowledge and skills they<br />
have developed in their fields.<br />
each one has studied... learned... tried... failed... and<br />
most importantly... stuck at their career against all the<br />
odds. and that's why they've come out on top.<br />
persistence.<br />
sheer bloody mindedness.<br />
keeping going when others would readily stop.<br />
now...<br />
wherever you are in your life and your career, i have little<br />
doubt that you are an expert in your field. you have<br />
studied... learned... tried... failed and got to where you<br />
are today because you didn't give up.<br />
and with all that experience you've developed, i bet you<br />
could pin it down to ONE nugget of information that<br />
summarises your expert knowledge.<br />
www.<strong>rebelfit</strong>.co.uk
to put it another way...<br />
if you had to share one piece of advice with someone<br />
embarking on your career path.... whether you're an<br />
expert osteopath... a design guru... or software specialist...<br />
what would that piece of advice be<br />
now think about that advice. that golden nugget.<br />
think about all the experiences and lessons you've<br />
learned that have led you to DISCOVER it. think about all<br />
the years of study and work that have helped you to<br />
UNDERSTAND it. think about all the times you questioned it,<br />
but always came back to the inescapable conclusion...<br />
it is TRUE and RIGHT!!<br />
for the osteopath, i'm guessing something like "health<br />
comes from the inside".<br />
for the design guru, maybe something like "good design is<br />
about relationships".<br />
for the software specialist, who knows, maybe "it is all<br />
about getting the right support".<br />
i don't know. in fact, i'm sure they'll tell me i don't have a<br />
f**king clue! why because i'm not an osteopath, a<br />
design guru or an software specialist... i'm a personal<br />
trainer... and that's where my expertise lies.<br />
so if someone came to me and said...<br />
www.<strong>rebelfit</strong>.co.uk
"liam, what is your ONE piece of advice, the one thing<br />
you've learned over the years... your golden nugget of<br />
information to get leaner, slimmer and fitter"<br />
my answer<br />
ditch the f**king scales.<br />
i am as convinced about this nugget as you are about<br />
yours. because like you, i have tried it, i have tested it, i<br />
have observed it and i have proved it.<br />
i fight a constant battle with my clients over their weight.<br />
to the point where i ask all new clients...<br />
"please do not weigh yourself... let me weigh you... let me<br />
assess your bodyfat intelligently... let me rationalise and<br />
explain the science of fat loss so you don't lose motivation<br />
when you see your weight sticking."<br />
and i have two types of clients.<br />
the ones who LISTEN.<br />
and the ones who don't.<br />
the difference between the two<br />
the ones who listen... give me their scales or throw away<br />
the battery invariably put their focus and their energy into<br />
eating clean and training mean. they remain POSITIVE,<br />
focused and dedicated to the plans we create together.<br />
and they succeed.<br />
www.<strong>rebelfit</strong>.co.uk
the ones who don't listen... continue to weigh themselves,<br />
continue to lose motivation, and focus all their energy into<br />
questioning why isn't it working. they lose focus, they fall<br />
off the plan, they berate themselves.<br />
and they fail.<br />
my experience has taught me...<br />
the BIGGER my clients, the more they weight themselves.<br />
the LEANER my clients, the less they weight themselves.<br />
what other conclusion can i arrive at other than this...<br />
scales make you fat.<br />
listen. don't listen. it's up to you.<br />
but if you're still weighing yourself and still wondering why<br />
you never achieve the body and fitness you want... now<br />
you've got your answer.<br />
throw... the scales... away.<br />
www.<strong>rebelfit</strong>.co.uk
f**k losing<br />
weight.<br />
once upon a time there was a lady called jess. one day,<br />
whilst flicking through the paper, she saw a job advertised<br />
with the promise of earning rapid cash.<br />
"wow" thought jess. "the faster i can earn cash the better!"<br />
so she applied for the job...<br />
flew through the interview...<br />
and started her new role the very next week.<br />
day 1 was her training day. her sales leader explained to<br />
her that she had to make as many phone calls as possible.<br />
with each phone call she had to try her best to sell the<br />
company's product. the more phone calls she made, the<br />
better!<br />
jess got it... and was excited!!<br />
"i'm going to make as many phone calls as i can!!" she<br />
thought.<br />
day 2 was her very first day making calls. as she walked<br />
into the office she could hear her more experienced<br />
colleagues saying things like...<br />
"i made 5 phone calls yesterday... i'm so chuffed!"<br />
www.<strong>rebelfit</strong>.co.uk
and other comments like...<br />
"i'm going to try and make 10 phone calls today!"<br />
well. jess now knew that it really was all about making<br />
phone calls... so that's exactly what she did. she picked<br />
up the phone, picked a number to call and got ringing.<br />
and by the end of her first day... she had made a<br />
whopping 12 phone calls!!<br />
jess left the office with a big smile on her face, and subtly<br />
made sure her more experienced colleagues knew that<br />
she had made more calls than them.<br />
"bitch" ... thought her colleagues.<br />
they were not pleased.<br />
day 3 jess came into office, excited about another day of<br />
making phone calls. but as she started to make her first<br />
calls she noticed something quite strange. her colleagues<br />
were picking up the phone, making a call, then hanging<br />
up on the potential customer mid sentence. they would<br />
then quickly re-dial and make a new call to another<br />
potential customer. weird. very weird.<br />
by the end of day 3 jess had only made 5 calls. she was<br />
feeling pretty shit about herself... especially as she had<br />
made 12 phone calls the day before. and to make things<br />
worse, she overheard one of her colleagues being<br />
praised by the sales leader for making 20 phones calls... in<br />
one day!! her colleague was even given a badge saying<br />
"phone call maker of the week!".<br />
jess got depressed and took it out on a tub of ice-cream.<br />
how come her colleagues were making so many more<br />
phone calls than her she was picking up the phone and<br />
dialling... and dialling... but she had made nowhere near<br />
www.<strong>rebelfit</strong>.co.uk
the same number of calls. in fact, by her second week her<br />
calls had plateaued completely!!<br />
not wanting to be embarrassed or outdone by her<br />
colleagues again, jess handed in her notice and<br />
searched for a new job.<br />
over the months.... and the years.... jess started and quit<br />
numerous other telesales jobs.... all with the false promise<br />
of making rapid cash. but with each one she tried, she<br />
soon lost motivation when she saw her colleagues making<br />
so many more calls than her. she suspected they were<br />
cheating and hanging up mid-call, just to get the call<br />
numbers up... but she couldn't bring herself to be so<br />
dishonest.<br />
then one day she saw an advert in the paper.<br />
it looked very different to all of the others.<br />
"make cash without making hundreds of phone calls.<br />
there's a simpler, smarter, more sustainable way."<br />
she was intrigued. but confused!!<br />
how do you make cash without making hundreds of<br />
phone calls but she applied for the job anyway...<br />
flew through the interview...<br />
and started her new role the very next week.<br />
day 1 was induction day. jess thought her trainer liam was<br />
seriously up himself!! he kept talking bollocks about not<br />
needing to make hundreds of phone calls to make cash.<br />
was he stupid of course you need to make hundreds of<br />
phone calls! it's all about making hundreds of phone calls!<br />
the more phone calls the better!!<br />
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so on day 2 jess ignored his advice, picked up the phone<br />
and made as many calls as she could. that's what she<br />
had always done, and that's what she had always been<br />
told to do. but by the end of her first day she had only<br />
managed to make 3 calls. so she put her hand up, called<br />
liam over and said...<br />
"i can't believe it, i've only made three calls today. i'm so<br />
rubbish."<br />
liam took a deep breath and let out a bit of a rant...<br />
"seriously jess, stop focusing on making hundreds of phone<br />
calls! i don't give a shit about how many phone calls you<br />
make. the whole telemarketing industry is built on a lie.<br />
and that lie is making hundreds of phone calls. you see,<br />
i've been in this industry for a while now and i've found the<br />
truth...<br />
making cash isn't about making phone calls...<br />
...it's about making SALES.<br />
only when you SELL do you make cash.<br />
only when you SELL do you get paid.<br />
you and millions of others have forgotten we're in this to<br />
make cash, not to make calls.<br />
if you made just one sale with your 3 calls, i'd be happier<br />
than you making no sales on a hundred calls.<br />
so stop wasting time trying to make hundreds of calls.<br />
focus on making each call count. put time and energy<br />
into ensuring that every phone call you make results in a<br />
sale. that's how you earn the big bucks.<br />
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and the moral of the story.<br />
the telesales jobs are the DIETS.<br />
the phone calls are WEIGHT LOSS.<br />
the sales are FAT LOSS.<br />
jess was lead to believe that the secret to earning cash<br />
was making phone calls, in the same way that millions of<br />
dieters have been led to believe that the secret to<br />
getting lean is losing weight.<br />
the more phone calls you make, the better.<br />
the more weight you lose, the better.<br />
advice which encouraged jess and her cheating<br />
colleagues to focus purely on making calls, not on making<br />
sales. and advice that has encouraged you and millions<br />
of cheating dieters to focus purely on losing weight, not<br />
on burning fat.<br />
and in the process of all of this, picking up bad habits like<br />
hanging up mid call, then re-dialling.... starving yourself<br />
before weigh-ins, then binging.<br />
the truth<br />
phone calls don't make cash.... SALES do.<br />
weight loss doesn't make you lean.... FAT LOSS does.<br />
fat loss is the SALE.<br />
fat loss is the PROFIT.<br />
fat loss is the SUCCESS we all strive for.<br />
but somehow, somewhere we've forgotten that!!<br />
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why<br />
because the diet industry has sold us a lie.<br />
lose weight and you're making progress.<br />
don't lose weight and you've failed.<br />
the result millions of people binge eating their way to<br />
obesity because they are focusing on weight.... not fat....<br />
they are focusing on calls not sales.<br />
anyone in marketing knows that one call that lands a sale,<br />
is better than ten calls that don't. equally, anyone in sports<br />
science knows that one pound of fat loss, can make you<br />
leaner than five pounds of weight loss.<br />
burning fat is what makes you LEAN.<br />
losing lbs of water and muscle only makes you lighter.<br />
weight loss is vanity. fat loss is sanity.<br />
and how do you measure fat loss<br />
the tape measure. the mirror. your clothes.<br />
NOT the f**king scales.<br />
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health foods.<br />
www.<strong>rebelfit</strong>.co.uk
f**k the food<br />
industry.<br />
petrol stations.<br />
pretty boring huh<br />
but now imagine a situation where people got a<br />
massage every time they filled their cars up with petrol.<br />
you would drive up to the petrol station, and as you stood<br />
there... filling up your car... a gorgeously toned and<br />
attractive man (or woman) would caress your shoulders,<br />
easing out all your aches and pains...<br />
"aaaaaaaah. that feels goooooood."<br />
now imagine a situation where that massage was so<br />
damn good, that you kept going back to the petrol<br />
station... just to get the massage.<br />
but in order to get the massage, you had to fill up with<br />
petrol. soon enough, people would start going back and<br />
trying to fill up...<br />
when their tanks were already FULL.<br />
the petrol station managers couldn't cope with the<br />
dangerous excess petrol spilling out of the cars of the<br />
massage loving masses.<br />
so they invented a special chemical called insulin.<br />
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as the massage loving masses kept coming back for more,<br />
the petrol station managers would inject their bottoms<br />
with this wonder chemical...<br />
...and something incredible happened.<br />
as the massage loving masses stood by their cars filling<br />
up... groaning in pleasure... suddenly insulin was causing<br />
all the excess petrol to be absorbed by their arses!!<br />
and so...<br />
the more people enjoyed the massage... the more<br />
people went back to the petrol station to overfill their<br />
tanks.... the more insulin the petrol station mangers<br />
pumped into them...<br />
and the BIGGER their ARSES got!<br />
over many decades, scientists and doctors researched<br />
the global arse expansion epidemic, desperate to find a<br />
cure. their conclusion<br />
petrol makes you fat!!<br />
and so the massage loving masses... fearful of the effects<br />
of their ever increasing arse-lines... decided it was time to<br />
go on a petrol diet.<br />
millions of people abstained from the petrol stations in<br />
their attempts to avoid extra arse expansion. starving their<br />
cars of the fuel it needs to run.<br />
soon enough, cars started break down as they ran out of<br />
fuel... and the petrol station managers no longer got paid.<br />
so the oil companies made the massages EVEN BETTER.<br />
the result the deprived, massage loving masses came<br />
back in their droves... to have even better massages, and<br />
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even more petrol pumped into their over sized arses.<br />
then one day, a guy called liam came along and said...<br />
"maybe it's not petrol. maybe it's the massage. and<br />
maybe, if people stopped getting a massage every time<br />
they filled up, they'd stop overfilling tanks and their arses<br />
would start to shrink. in the past, people used to fill up with<br />
petrol all the time and never got a massage. they'd fill<br />
their petrol tanks with no pleasure whatsoever, and would<br />
therefore only ever fill it to the top. there was no overflow,<br />
so their arses stayed nice and perky."<br />
and moral of the story.<br />
i love food. i think we all love food.<br />
but it's so easy to forget that food is fuel. and that once<br />
upon a time, in our evolutionary past, people used to fill<br />
their bodies just enough, and then stop.<br />
but along came the food industry (like the oil companies),<br />
giving people a nice sugary massage every time they ate.<br />
and when people tried to avoid their foods, they made<br />
them even more addictive, by making ever weirder and<br />
wonder-fuller combinations of sugars and sweeteners.<br />
soon enough, people forgot... or maybe never even<br />
experienced... that food is to be eaten for fuel and not<br />
just enjoyment, not just for that sugar high.<br />
and the worst culprits for "sugar engineering"<br />
f**king weight watchers products.<br />
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f**k low-fat<br />
products.<br />
most veteran dieters have been brainwashed into<br />
thinking that low-fat means healthy. afraid not.<br />
low-fat means that the product has had the natural fat<br />
content removed or reduced, that's it. and what happens<br />
when you take the fat out from food it tastes like TURD.<br />
food companies are well aware that turd flavoured<br />
products don't fly off the shelves, so they hire people<br />
called 'flavourists' to tweak their new low-fat product and<br />
make it hyper-palatable. how<br />
by pissing around with what was a natural, perfectly<br />
healthy food and turning into a frankenstein like mix of<br />
chemicals, passed off a food.<br />
when you see the definition of a flavourist..."a flavor<br />
chemist who uses chemistry to engineer artificial and<br />
natural flavors"... you get a pretty good idea of what<br />
these f**kers are up to... think white coats, laboratories<br />
and chemicals being pumping into your low-fat, healthy<br />
option slimmers dinner.<br />
and all this in the name of making it low-fat to satisfy the<br />
demand of dieters who have been duped into thinking<br />
that fat has been making them fat all these years.<br />
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come on guys, by now you should've realised it's the<br />
SUGAR and REFINED CARBS in your f**king ready meals<br />
that are doing the damage, not fat.<br />
the food industry perpetuates the "fat makes you fat<br />
myth" because low-fat sells. their ads and front labels<br />
bombard us with messages like "low-in-fat", "reduced fat",<br />
"50% less fat", "half-fat"... whilst their ingredients in the small<br />
print hide the truth... they're full of SUGAR and CRAP.<br />
and where better proof that weight watchers themselves<br />
and their greek style orange/nectarine yogurt -<br />
skimmed milk (83%), orange (5%), nectarine (5%),<br />
skimmed milk powder, fructose syrup, inulin, modified<br />
maize starch, stabilisers: pectin, xanthan gum; flavourings,<br />
acidity regulators: sodium citrates, citric acid, calcium<br />
citrates; sweeteners: aspartame, acesulfame k; colours:<br />
carotenes; lactic cultures.<br />
let's compare this to yeo valley greek yogurt -<br />
milk.<br />
that's it just milk! well yes, along with the natural cultures<br />
required to turn that milk into yogurt. and if you wanted it<br />
to be orange and nectarine flavoured, why don't you do<br />
something really imaginative... like add chopped orange<br />
and nectarine.<br />
then the ingredients would look like this -<br />
milk. orange. nectarine.<br />
whenever you see the words "low-fat" or "fat-free" think of<br />
the words "chemical shit storm".<br />
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f**k nakd<br />
bars.<br />
take away the wrapper...<br />
take away the wholesome brand name...<br />
take away the marketing £££...<br />
take away the health claims and the hype...<br />
and what do you see<br />
what does your INSTINCT tell you<br />
yes people....<br />
you're looking at a f**king TURD.<br />
if you came across this bar in a field... millions of years of<br />
evolution would kick in... and an ancient part of your<br />
would tell you... "do not eat this... this is shit".<br />
shit is what is left when every other animal and microbe<br />
has had its fill. it is the end product of every last bit of<br />
nutrition being sapped out of a food. and what do we<br />
know about shit it is brown and colourless... nature's<br />
indicator of zero nutrition.<br />
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colour is nature's way of ensuring that we know what we<br />
should and should not be eating. the trees and the plants<br />
and the bushes have evolved bright, colourful fruit to<br />
ensure that we can see it.... eat it... digest it and SHIT it.<br />
and by shitting out the fruit, we also shit out the seeds of<br />
these trees, plants and bushes, ensuring that their next<br />
generation lives on.... hopefully some distance away from<br />
the parent plant... helping the species to spread. this is a<br />
process known as endozoochory.<br />
berries... apples... bananas... grapes... tomatoes...<br />
avocados...<br />
these are the ultimate evolutionary survival tool.<br />
if a plant grew a brown fruit... a fruit that is hard to spot<br />
and instantly revolting to the eyes... the chances are it<br />
wouldn't get eaten... the seeds wouldn't spread and the<br />
plant would become extinct.<br />
equally... if a plant grew a nutritionally devoid fruit... a fruit<br />
that lacked any vitamins and goodness... the animals<br />
eating that fruit would die out through malnutrition... and<br />
again, the seeds wouldn't be spread and the plant would<br />
become extinct.<br />
so people... fruit is a beautiful and ancient deal between<br />
ANIMAL and PLANT.<br />
you eat my fruit and spread my seeds... i'll give you health,<br />
longevity and the sweet reward of natural sugar.<br />
nakd bars, for all their efforts to be nutritious, bear no<br />
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esemblance to the natural fruit we are supposed to eat.<br />
yes, they contain some nutrients, but the sugar to nutrient<br />
ratio is off the scale. in other words, you're getting so<br />
much sugar from that bar, the nutrients you get from it are<br />
not worth the metabolic damage.<br />
and this is why they are brown. they are high energy, low<br />
nutrition... just like chocolate and other refined, brown,<br />
shitty foods.<br />
to ensure we don't realise this, nakd put them in a pretty<br />
wrapper that stimulates the part of our brain that is<br />
designed... evolved... to seek out colourful fruit and eat it.<br />
food companies know this and abuse this, spending<br />
millions of marketing £££ to make their wrappers BRIGHTER<br />
and more appealing to our colour seeking eyes.<br />
the truth you peel open the wrapper, eating an inch at<br />
a time... believing you are eating something healthy... but<br />
never actually looking at the full product.<br />
well next time take a look.<br />
and you'll see....<br />
you're looking at a f**king TURD.<br />
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f**k refined<br />
cereals.<br />
i think we've all been there... felt fat, overweight and unfit.<br />
made the decision to stop eating shit. chosen monday as<br />
the start date for our new healthy diet. gone out to the<br />
shops and loaded up with beautiful fresh fruit...<br />
then watched it ROT in the fruit bowl.<br />
now here is the big question. why<br />
i'd like you all to put your science caps on for a minute.<br />
whenever food goes mouldy, rancid, stale, contaminated,<br />
or otherwise becomes inedible, it is generally because<br />
something else is eating it. that something else is usually<br />
FUNGUS or BACTERIA, and it really is very simple...<br />
if you aren't going to eat that peach, they f**king will.<br />
so if you were to take your rotting peach from the fruit<br />
bowl, put it under a high powered microscope and look<br />
at what's happening on the surface, you would see<br />
millions.... billions... of fungus and bacteria chomping<br />
away on it.<br />
now here's the really important bit....<br />
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the more NUTRITIOUS something is, the more appealing it<br />
is to the microbes and critters that are ubiquitous in our<br />
environment. and when i say "nutritious" i mean packed<br />
with vitamins, minerals, antioxidants, water and other<br />
ingredients essential for life. yes people... like a<br />
microscopic version of you and me, fungus and bacteria<br />
need their 5-a-day to survive.<br />
so the fact that your peach is rotting tells you something...<br />
...it is packed with vitamins, minerals and other goodness.<br />
this is known as food PERSHIABILITY.<br />
the faster a food rots, the more nutritious it is, the slower a<br />
food rots the less nutritious it is. peaches rot quickly<br />
because peaches are nutritious and therefore ultra tasty<br />
to fungus and bacteria.<br />
now let's take the example of a brick.<br />
bricks don't rot. in fact, they're so f**king good at not<br />
rotting that we build our houses with them.<br />
it's like they're saying....<br />
"hey, i'm a f**king brick. i contain absolutely zero nutrition. i<br />
contain absolutely zero moisture. so that means all those<br />
dickhead bugs in the air aren't gonna want to eat me<br />
and make me rot. make your house from me and it'll<br />
stand for decades to come."<br />
now think about it......<br />
you wouldn't build your house from peaches, would you<br />
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why because within a matter of days the walls would rot<br />
and fall down.<br />
equally....<br />
you wouldn't eat a brick, would you why because it<br />
contains absolutely no nutrition whatsoever. it's a f**king<br />
brick! and like f**king bricks, you wouldn't eat sawdust or<br />
cardboard..... because neither of them rot, which means<br />
neither of them contain any f**king nutrition.<br />
and so...<br />
if you wouldn't eat a brick, why the f**k would you eat<br />
something that looks like a brick....<br />
and lasts as long as brick... like WEETABIX.<br />
if you wouldn't eat sawdust, why the f**k would you eat<br />
something that looks like sawdust....<br />
and last as long as sawdust... like PORRIDGE.<br />
if you wouldn't eat cardboard, why the f**k would you eat<br />
something that looks like cardboard...<br />
and lasts as long as cardboard... like RYVITA.<br />
the moment a food is refined and processed it loses both<br />
its colour and its moisture... the two main indicators of<br />
nutrition... and therefore it no longer rots... which means<br />
all the bugs in the air are turning are their noses up at it.....<br />
so when mr and mrs bacteria find your food cupboards<br />
they say... "this isn't f**king food... this is a f**king brick!!...<br />
and we don't eat f**king bricks!!... nor do we eat f**king<br />
sawdust or f**king cardboard!!"<br />
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and so your weetabix, your porridge and your ryvita live in<br />
your cupboards for weeks, months and years without<br />
rotting... looking pretty the same as the day you bought<br />
them.... back in two thousand and f**king ten!!<br />
"but the food industry tells me their one of my five a day!<br />
and the box says it contains vitamins and minerals!"<br />
f**k the f**king food industry!<br />
since when were they given the authority and the right to<br />
tell us what is and isn't good nutrition! they're trying to sell<br />
us something and make profit. and if sticking labels on<br />
their products with false health claims helps them to sell<br />
more of their refined turd... they'll do it.<br />
and get away with it.<br />
does your peach need a label to say it's healthy NO.<br />
it's COLOURFUL, indicating the presence of antioxidants.<br />
it's MOIST, indicating the presence of water.<br />
it ROTS, indicating the presence of other nutrients.<br />
...and if fungus and bacteria want to eat those nutrients,<br />
SO... SHOULD... YOU!!<br />
now... do you want to know the worst thing that affects a<br />
food company's profits the thing that puts fear into the<br />
very heart of every food manufacturer<br />
PERISHABILITY. food rotting.<br />
when foods rots it hits the bottom line hard.<br />
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think about it... foods that have a short shelf life invariably<br />
have a low profit margin.<br />
so the food industry has created a wonderful solution... a<br />
solution that ensures their products last and sell.<br />
they remove all the ingredients that cause the food to<br />
rot.... yes, they remove the f**king good stuff!!!... the<br />
nutrients!!... and replace it which chemicals that make<br />
the food unpalatable to fungus and bacteria... chemicals<br />
called E-NUMBERS.<br />
now here's a little common sense for you... if fungus and<br />
bacteria don't want to eat something...<br />
... NEITHER... SHOULD... YOU!!!<br />
what's left after refining and processing is something<br />
devoid of nutrition, but lasts on shelves for weeks, months<br />
and years. is it really nutritious is it really<br />
do you believe the labels and the claims that it is "one of<br />
your five a day"...<br />
so here is a little nutrition test.<br />
take any food you question the nutrition of.<br />
leave it on your kitchen window sill and wait.<br />
see how long it takes to rot.<br />
if it rots quickly, it is nutritious. if it is still there in month, it<br />
doesn't even qualify as food...<br />
it's a f**king brick!<br />
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f**k sugar<br />
not fat.<br />
i'd like you all to imagine that your body is a nightclub.<br />
you are the BOUNCER.<br />
your mouth is the DOOR.<br />
the foods you eat are the PUNTERS.<br />
every time you are given the opportunity to eat you need<br />
to ask yourself...<br />
do i want you to enter my club<br />
will you make my club exclusive and cool or will you<br />
cause trouble and pick fights with my body<br />
now imagine the following.<br />
you are standing tall... arms crossed... chest puffed...<br />
head high... guarding the door to your exclusive, super<br />
cool nightclub.<br />
a group of ten ugly, smelly, pissup up lads walk up to you.<br />
"oi dickhead... you gonna let us in or not"<br />
you don't have to think for long to know that you don't<br />
want these guys in your club. you know that they will<br />
probably start a fight... throw up... and make the<br />
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management berate you for lowering the standards of<br />
the club. so you block their path and stare them down.<br />
"sorry fellas. not today."<br />
now imagine the next scenario.<br />
you are standing tall... arms crossed... chest puffed...<br />
head high... guarding the door to your exclusive, super<br />
cool nightclub.<br />
five pissed gents, each with a girl on their arm walk up.<br />
"good evening sir... room for 10 of us"<br />
you take a minute to think about it. the guys are pissed<br />
and not really what you want in your club. but they are<br />
each attached to a gorgeous girl. you figure they're not<br />
likely to cause as much trouble, as their girlfriends will<br />
keep them on the straight and narrow. so you pull back<br />
the barrier, let them in and accept the management will<br />
be ok with it.<br />
"go on then. in you go."<br />
and now imagine another scenario.<br />
you are standing tall... arms crossed... chest puffed...<br />
head high... guarding the door to your exclusive, super<br />
cool nightclub.<br />
four pissed up dudes walk up to you. just when you're<br />
about to turn them away, you notice they've brought a<br />
whole load of girls with them.<br />
"easy buddy. we're escorting the swedish ladies neball<br />
team for the evening. any chance you can let about 20<br />
of us in."<br />
your eyes light up as you see the swarm of swedish<br />
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eauties. you know you can't send the pissed up dudes<br />
away because you'll lose the girls too. so you unhook the<br />
barrier and usher the crowd in, knowing that you'll win<br />
some serious brownie points with the management.<br />
"in you go. and mate, any chance you can get me the<br />
tall one's number"<br />
and the final scenario.<br />
you are standing tall... arms crossed... chest puffed...<br />
head high... guarding the door to your exclusive, super<br />
cool nightclub.<br />
a group of beautiful, sophisticated ladies walk up to you.<br />
"hi handsome... any chance we can skip the queue"<br />
you look left. then right. unhook the barrier and let them<br />
through, allowing them to jump ahead of hundreds of<br />
people in the queue. why because these are the kind of<br />
people you want in your club. people who are going to<br />
bring style, sophistication and exclusivity. people who are<br />
going to win you the respect and admiration of the<br />
management.<br />
and the moral of the story.<br />
the men are SUGAR.<br />
the women are NUTRIENTS.<br />
the ratio of men to women is nutrient density.<br />
the goal of any good bouncer<br />
to keep out the troublemaking men (sugar)<br />
and fill the club with gorgeous women (nutrients).<br />
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the ten pissed up lads are JUNK FOODS. they bring<br />
nothing but sugar, chaos and disruption to your body.<br />
the five pissed gents and their girls are CEREALS. they<br />
bring a big dose of sugar, but some nutrients.<br />
the four pissed up dudes with the netball team are FRUITS.<br />
they bring a little bit of sugar, but an army of nutrients.<br />
the sophisticated ladies are GREENS. they bring nothing<br />
but health, vitality and exclusivity to your body.<br />
so this is nutrient density.<br />
eat a diet high in green vegetables and fruits and your<br />
body.... your club... will be the talk of the town.<br />
eat a diet high in cereals and junk foods and soon<br />
enough your body... your club... will get closed down.<br />
you are the doorman.<br />
you control the door.<br />
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f**k saving<br />
calories.<br />
years of dieting has brainwashed people into thinking in<br />
such a negative... fat gaining... way about food.<br />
thinking in terms of "free foods" and "syns" and thinking it's<br />
a good idea to "skip meals and save calories".<br />
if you want to get lean...<br />
this way of thinking has to STOP.<br />
so here's a little story that will hopefully help you get the<br />
difference between thinking like a lean NUTRITIONIST and<br />
thinking like a big fat DIETER.<br />
once upon a time there were two friends, saving sally and<br />
investing immy. both worked in the same job, in the same<br />
office, with the same salary.<br />
and both of them dreamed of living the high life... with a<br />
big house... a big car... and and even bigger wardrobe to<br />
store all their clothes.<br />
saving sally said...<br />
"i know what i'm going to do. i'm not going to spend any<br />
money at all. i'm going to save every last penny and put it<br />
in the bank. soon enough i'm going to save so much<br />
money i can buy my big house... big car... and even<br />
bigger wardrobe."<br />
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so sally saved and saved and saved and saved...<br />
she was so good a saving that when the bills came in she<br />
decided "i'm not going to pay my bills.... i'll save the<br />
money instead!"<br />
she didn't pay her phone bill... her electricity bill... her gas<br />
bill... or her rent. and she was so happy because she had<br />
so much money in her savings account! her dream of a<br />
big house... a big car... and an even bigger wardrobe<br />
would so be a reality!"<br />
investing immy was so upset.<br />
there was sally saving all this money. and sally was<br />
bragging about her weekly weigh-ins... i mean saving<br />
sessions.... where she was saving pounds and pounds<br />
every single week.<br />
immy had saved practically none. she had paid her<br />
phone bill... her electricity bill... her gas bill... and her<br />
mortgage. and with what little money she had left she<br />
invested in shares.<br />
when she went into the office sally kept on bragging...<br />
"check out my bank balance immy, i've saved £200 this<br />
week!!"<br />
this went on for weeks and months, until one day immy<br />
came into work and sally wasn't there. when she asked<br />
where she was, her colleague replied...<br />
"haven't you heard saving sally was made bankrupt. she<br />
stopped paying all her bills and eventually she was taken<br />
to court. she now has no money left, has been evicted<br />
from her flat and she's living on the streets."<br />
immy was gutted.<br />
www.<strong>rebelfit</strong>.co.uk
mainly because after all her time investing her money she<br />
had now earned enough to buy a bigger house... a<br />
bigger car... and an even bigger wardrobe...<br />
and she wanted sally to see it!!<br />
and the moral of the story.<br />
the money is NUTRIENTS.<br />
the bills are METABOLISM.<br />
the investments are MEALS.<br />
when you diet, it is like aggressively saving your money.<br />
you may get some initial weight loss (savings), but when<br />
you stop paying your bills, your metabolism slows down<br />
and your body holds onto your fat.<br />
the rebound weight gain you always see on diets<br />
it's like the gas man and your landlord knocking on your<br />
door. you may have lost weight (saved) initially, but that<br />
weight always has to be REPAID.<br />
when you focus on nutrition, it is like aggressively investing<br />
your money for the future. you may have less initial weight<br />
loss (savings), but in time those investments (high nutrient<br />
meals) will pay off and have your body blasting off fat.<br />
the hard part for dieters is understanding the concept<br />
of eating to burn fat. your whole dieting lives you've been<br />
taught starve to burn fat.<br />
well you got it wrong. seriously f**king wrong.<br />
eat clean like an investing immy.<br />
don't starve like a saving sally.<br />
www.<strong>rebelfit</strong>.co.uk
fitness.<br />
www.<strong>rebelfit</strong>.co.uk
f**k fitness<br />
classes.<br />
pump on monday... circuits on tuesday... combat on<br />
wednesday... bootcamp on thursday... spin on friday...<br />
pilates on saturday.<br />
some people are doing a lot of fitness classes.<br />
and seeing f**k all results for it.<br />
the reason they lack SPECIFICITY.<br />
they have the opportunity to exercise 6 times a week, but<br />
by trying to do a little bit of EVERYTHING, they are<br />
confusing their body and limiting their gains.<br />
imagine each workout like going to a language class.<br />
you could go to 6 french classes in one week.<br />
you could go to 3 french classes and 3 german classes.<br />
you could go to 2 french, 2 german and 2 spanish.<br />
or you could even go to...<br />
1 french, 1 german, 1 spanish, 1 dutch, 1 russian,1 italian.<br />
which do you think is going to get you the best results<br />
well, it depends on your goal.<br />
www.<strong>rebelfit</strong>.co.uk
if your goal is to be good at french, it makes perfect sense<br />
to go to all 6 french classes. by focusing specifically on<br />
french, you will achieve far faster results at learning french.<br />
comprendre<br />
equally, if your goal is to be good at spanish, it makes<br />
perfect sense to focus all of you energy, and available<br />
classes, on learning spanish.<br />
now what if you want to learn both french and spanish<br />
well, the smart thing to do would be to go to 3 french<br />
classes and 3 spanish classes a week.<br />
but...<br />
don't be surprised if you start confusing the two, and<br />
become not so good at either french or spanish, rather<br />
than a master of one.<br />
oui<br />
errr... i mean si<br />
now only a complete and utter dick would go and try...<br />
1 french, 1 german, 1 spanish, 1 dutch, 1 russian, 1 italian.<br />
...all in one week.<br />
well, sadly that's how people approach fitness classes.<br />
1 pump, 1 circuit, 1 combat, 1 bootcamp, 1 spin, 1 pilates.<br />
each class, teaching your body a different language of<br />
fitness, instead of helping your body become fluent in one.<br />
so think of me like you language teacher. i teach<br />
<strong>rebelfit</strong>ters the language of fat loss and lean gain.<br />
www.<strong>rebelfit</strong>.co.uk
i've create a very simple, yet effective learning path...<br />
with daily workouts and daily nutrition... to help you pass<br />
your fat loss and lean gain degree.<br />
you can stick to the plan i've set you... and become<br />
masters of fat loss and lean gain... doing workouts that<br />
are specifically tailored to that goal.<br />
or you can do your own thing.<br />
throw in some bootcamps.<br />
a little bit of ciruits.<br />
maybe even a zumba class.<br />
the choice is yours.<br />
but if i wanted to learn french.<br />
i'd learn f**king french.<br />
www.<strong>rebelfit</strong>.co.uk
f**k dance<br />
classes.<br />
zumba. bokwa.<br />
seriously<br />
what f**king next<br />
cockwa<br />
these dance workouts do bugger all for fitness and fat loss.<br />
did i say WORK-outs i meant EASY-outs.<br />
easy-outs because they are a con. easy-outs because<br />
they attract people who are looking for way to make<br />
themselves feel like they are doing a workout...<br />
without really doing a workout.<br />
below is a little extract from seth godin's "the dip".<br />
this is a must read book, and within it there is one page<br />
that summarises training intensity perfectly...<br />
www.<strong>rebelfit</strong>.co.uk
..........................<br />
every time men's health puts a picture of a guy with<br />
washboard abs on their cover, news-stand sales go<br />
up. why well, if everyone had washboard abs, it's<br />
unlikely that men would buy a magazine that<br />
teaches them how to get that physique.<br />
the very scarcity of this attribute makes it attractive.<br />
weight training is a fascinating science. basically,<br />
you do a minute or two of work for no reason other<br />
than to tire out your muscle so that the last few<br />
seconds of work will cause that muscle to grow.<br />
like most people, all day long, every day, you use<br />
your muscles. but they don't grow. you don't look<br />
like mr. universe because you quit using your<br />
muscles before you reach the moment where the<br />
stress causes them to start growing. it's the natural<br />
thing to do, because an exhausted muscle feels<br />
unsafe - and it hurts.<br />
people who train successfully pay their dues for the<br />
first minute or two and then get all the benefits at<br />
the very end. unsuccessful trainers pay exactly the<br />
same dues but stop a few seconds too early.<br />
it's human nature to quit when it hurts. but it's that<br />
reflex that creates scarcity."<br />
..........................<br />
www.<strong>rebelfit</strong>.co.uk
and there you have it.<br />
training intensity in a perfectly presented nutshell.<br />
using your muscles and stopping when it starts to hurts is<br />
LOW intensity training. using your muscles and pushing<br />
when it starts to hurt is HIGH intensity training.<br />
and it doesn't matter whether you are using your muscles<br />
to ride a bike... lift a weight... hold a plank... row a boat...<br />
jump a rope... or do your <strong>rebelfit</strong> workout...<br />
if you stop when it starts to hurt you are training at low<br />
intensity and there is no stress placed on your muscles or<br />
your cardiovascular system.<br />
and why is this a problem<br />
why is low intensity training a WASTE OF TIME<br />
why are low intensity dance classes a complete con<br />
well. as <strong>rebelfit</strong> is out to prove... and educate the misled<br />
masses... the standard model of fitness is flawed. burning<br />
calories at low intensity does little to impact...<br />
a) your fitness level, and<br />
b) your bodyfat level.<br />
the two exact reasons we go to dance classes!<br />
take the wonderful example of bokwa.<br />
you go to a class and dance for 60 minutes. during that<br />
class you never reach the pain threshold. you never<br />
www.<strong>rebelfit</strong>.co.uk
fatigue your muscles. yes, you get hot. yes, you get<br />
sweaty. but that doesn't mean you're getting fitter or<br />
leaner. it means your body temperature is elevated and<br />
you are sweating to cool yourself down. the same effect<br />
as sitting on a hot bus, on a hot summer's day.<br />
but do you think of sweating on a bus as a workout<br />
NO.<br />
the truth<br />
modern research suggests it isn't what happens DURING<br />
the workout that matters...the duration... how hot you<br />
get... the number of calories burned.<br />
it is what happens AFTER the workout that matters.<br />
...the adaptations stimulated by the workout.<br />
a 60 minute bokwa class will burn a fair few calories of fat<br />
during the workout, but will do f**k all to your body after<br />
the workout. within 10 minutes of finishing your metabolic<br />
rate (the rate at which you burn fat) is back down to<br />
normal, and because you haven't fatigued your muscles<br />
there is no reason for them to adapt... get leaner, stronger<br />
and more toned.<br />
a 10 minute <strong>rebelfit</strong> wod will burn very few calories during<br />
the workout, but will stimulate massive adaptations after<br />
the workout. your metabolic rate remains elevated for 12<br />
to 24 hours after fatiguing your muscles. and that fatigue<br />
is also the stimulus telling your body it needs to ADAPT...<br />
get leaner, stronger and more toned. so that you survive<br />
your next <strong>rebelfit</strong> wod.<br />
www.<strong>rebelfit</strong>.co.uk
and that is what fitness and fat loss is all about.<br />
SURVIVAL.<br />
your body doesn't have a clue that you are doing a<br />
<strong>rebelfit</strong> wod. your body thinks it is being chased by a lion.<br />
it thinks it is in danger of being a tasty treat. and therefore<br />
your body adapts by making you leaner... faster... and<br />
stronger. improving your chances of survival.<br />
when you are doing bokwa, your body thinks you are<br />
having fun. because you are having fun. and because<br />
you are having fun...<br />
it has no... f**king... need... to... adapt.<br />
no threat. no risk of being eaten. so let's stay flabby and<br />
all be happy. in fact, let's increase your appetite and fat<br />
stores, so that you have plenty of energy for any future<br />
low-intensity workouts.<br />
yes, you read that right.<br />
bokwa makes you FAT.<br />
www.<strong>rebelfit</strong>.co.uk
f**k over<br />
cooking it.<br />
once upon a time there was a french chef called liamchristoffe<br />
novelli.<br />
years of working in restau<strong>rants</strong> and private functions had<br />
taught him the art of cooking, baking and gourmet<br />
cuisine.<br />
he witnessed thousands of people making shitty food by<br />
adding too many ingredients, instead of a few quality<br />
ingredients, and by over cooking instead of getting the<br />
cooking time just right.<br />
one day he thought to himself....<br />
"wouldn't it be magnifique if i could teach my cocking<br />
skills to zee masses, and educate zem on zee smarter<br />
ways to cock".<br />
so he launched a new training course...<br />
called rebel-cook.<br />
30 day online cookery courses, with the expert guidance<br />
of an experienced chef.<br />
each monthly course would teach people how to<br />
prepare a different dish, that they could master and cook<br />
to absolute perfection.<br />
www.<strong>rebelfit</strong>.co.uk
his first course.... chocolate cake.<br />
100 enthusiastic, aspiring chefs signed up, hoping to learn<br />
the skills and secrets to baking the ultimate chocolate<br />
cake.<br />
day 1.<br />
"bonjour mon amis. zis month, i am going to teach you<br />
zee beautiful art of beking. we learn ow to craft zee most<br />
delicious chocolate cake. we add just zee right quality...<br />
quantity and timing of zee ingredients, to create a<br />
chocolate cake masterpiece. comprendre"<br />
jenny...<br />
"hi liam-christoffe. i'm very excited about making my<br />
chocolate cake! would it be ok if i add some onions and<br />
maybe a potato i love onions and potato! and cook<br />
with them all the time!"<br />
liam-christoffe...<br />
"jenny. on zis course we learn ow to bake zee chocolate<br />
cake. we 'av zee specific ingredients for zee chocolate<br />
cake. you cannot and will not ever put potato or onion in<br />
zee chocolate cake. over my dead fraaanch body! you<br />
need zee chcoloate... zee flour... zee eggs and zee sugar.<br />
and zat... iz... it!!!!"<br />
katie...<br />
"hi liam-christoffe. i get that we need to use specific<br />
ingredients, but i love chocolate, would it be ok if i double<br />
up to make it extra chocolatey"<br />
liam-christoffe...<br />
"katie. please lizen. it iz not jus about what ingredients you<br />
www.<strong>rebelfit</strong>.co.uk
use... you need to get zee quantity jus right. if you add too<br />
much or too little you dizrupt the balance of ingredients.<br />
'ere iz zee recipe. please stick to it, if you want zee perfect<br />
chocolate cake."<br />
emma....<br />
"hi liam-christoffe. so i've got the quality and quantity of<br />
ingredients just right. but would it be ok to bake it for an<br />
extra hour just so it's extra well baked! surely the more<br />
baking the better!"<br />
liam-christoffe...<br />
"for zee fack sake emma!! if you bek zat beautiful<br />
chocolate cake for a minute too long, you will destroy it!!<br />
you will end up with zee crumbly, burnt mess. now. unless<br />
you want me to ram zis rolling pin up your arzzz, please...<br />
stick... to... zee... faking... recipe!!!<br />
no faking potatoes.<br />
no faking extra chocolate.<br />
no faking extra baking!!"<br />
and the moral of story.<br />
treat your workouts like baking a cake.<br />
you need the RIGHT ingredients, in the RIGHT quantities,<br />
cooked for the RIGHT duration. don't be tempted to add<br />
extra exercises. don't be tempted to add extra sets. don't<br />
be tempted to spend hours in the gym.<br />
short, intense, focused workouts, will always beat<br />
long, fluffy, confused workouts.<br />
www.<strong>rebelfit</strong>.co.uk
f**k<br />
overtraining.<br />
many moons ago, when i first studied sports science, i<br />
learned about the supercomensation curve, the science<br />
of adaptation. the science of getting fitter.<br />
i learned how the curve depends on the 3 ingredients.<br />
SPECIFICITY (the type of exercise)<br />
OVERLOAD (the intensity of exercise)<br />
RECOVER (the amount of rest between exercise)<br />
as i designed my first ever fitness plans... for my first ever<br />
clients... and made my first ever monumental cock ups... i<br />
discovered something very frustrating...<br />
the supercompensation curve is incredibly fragile.<br />
if you get any of the three ingredients wrong, you disrupt<br />
the curve and you quite simply don't achieve any fitness<br />
gains. and this is regardless of how much time you've<br />
spent exercising... regardless of how much sweat has<br />
poured off your body... and regardless of how many<br />
fitness classes you've attended that week.<br />
i discovered, to my amazement, that there was a zone...<br />
a JUST RIGHT AMOUNT of exercise that stimulated the<br />
supercompensation curve and brought about rapid<br />
fitness gains.<br />
www.<strong>rebelfit</strong>.co.uk
i now had the challenge of teaching this to my clients...<br />
the analogy i used then... and still use (ok, ok... overuse)<br />
today is that of baking. if you don't bake your cake for<br />
long enough, it won't rise. equally, if you bake your cake<br />
for too long, it will burn. just as there is a just right zone with<br />
baking, there is a just right zone in fitness that we must<br />
know and understand.<br />
three years into my personal training career i had enough<br />
experience to determine where the just right zone was for<br />
each client i signed up. obviously, different people... with<br />
different fitness levels... had different just right zones.<br />
my challenge to get people to stay within their zone.<br />
i could pretty much divide my clients into two categories -<br />
those who refused to do enough exercise to stay within<br />
their just right zone. these clients i labelled THE WHIPS...<br />
because they needed whipping (motivating) to do their<br />
workouts.<br />
and those who refused to take enough rest to stay within<br />
their just right zone. these client i labelled THE LEASHES...<br />
because they needed holding back (leashing) to stop<br />
them doing extra exercise.<br />
and so....<br />
the whips did TOO LITTLE.<br />
the leashes did TOO MUCH.<br />
both groups trained outside of their just right zone. both<br />
groups failed to maximise the results of their training.<br />
believe it or not, my client base is primarily made up of<br />
THE LEASHES...<br />
www.<strong>rebelfit</strong>.co.uk
people who need motivating to NOT exercise.<br />
people who need stopping from doing extra workouts.<br />
people who consistently and repeatedly spank the living<br />
shit out of their supercompensation curves.... and burn<br />
their cake... by doing too much.<br />
so when you think that, as a personal trainer, my job is to<br />
motivate people to exercise...<br />
you are very, very mistaken.<br />
a large part of my job... the biggest part of my job... is<br />
convincing my clients to not exercise... to not overdo it...<br />
to find the willpower to resist that extra workout... to skip<br />
that extra fitness class.... and to forgo that extra run.<br />
but instead...<br />
to find their just right zone and stay the f**k in it.<br />
embrace it.<br />
relish the rest.<br />
...and watch the fitness gains flow.<br />
the age old mantra eat less, exercise more has crafted...<br />
brainwashed... a generation of over-exercisers and undereaters.<br />
f**k this 20th century... lycra thonged.... ryvita<br />
starved... bullshit off!!<br />
eat right. exercise right.<br />
not too little. not too much.<br />
JUST F**KING RIGHT.<br />
www.<strong>rebelfit</strong>.co.uk
f**k fitness<br />
gurus.<br />
once upon a time there was a young girl called jane.<br />
all her life she dreamed of being mega rich.<br />
and when i say mega rich...<br />
i mean millions upon millions upon millions rich.<br />
she bought all the "get rich quick books", enrolled on<br />
various wealth courses, but for all her efforts she never...<br />
ever... got... rich.<br />
then one day she walked into an exclusive bar and saw<br />
three wealth gurus in a heated debate.<br />
the first guru, richard, explained passionately... "there's<br />
only one way to get mega rich and that's planes!"<br />
the second guru, alan, piped up.... "what a load of<br />
bollocks! the best way to get mega rich is computers!"<br />
the third guru, jo, laughed at them and said.... "you're<br />
both wrong! to get mega rich write best-selling books!"<br />
jane was inspired!!<br />
but then very, very confused.<br />
they were all clearly very wealthy, but they all promoted<br />
www.<strong>rebelfit</strong>.co.uk
a different route to mega richness. so which was she to<br />
pick, and what was she to do<br />
did she go into planes computers or books<br />
jane knew the answer... she'd do all three!!<br />
fast forward 5 years and jane is a tired, burnt out, broke<br />
mess. she had followed the advice of three of the richest<br />
people in the country... but by trying to study aviation,<br />
computing and writing, all at the same time...<br />
she got absolutely nowhere.<br />
and the morale of the story.<br />
richard branson, alan sugar and jo rowling were all right<br />
when they made their claims about getting mega rich.<br />
they were living proof of it.<br />
but....<br />
each of them focused on ONE THING, and committed<br />
100% of their time and EFFORT to it. they each faced 1000s<br />
of failures on their own unique journey...<br />
but they chose one route and the did not budge from it.<br />
in the same way that there are many roads to getting<br />
rich... there are many roads to getting lean. hundreds...<br />
thousands in fact.<br />
the internet is saturated with different fitness gurus telling<br />
you that THEIR way is the BEST way.<br />
if you mix and match the different routes there is only one<br />
outcome... you're going to get lost!!<br />
you will burnt out and become mentally and<br />
metabolically broke.<br />
www.<strong>rebelfit</strong>.co.uk
and herein lies the problem millions of gym goers, home<br />
exercisers and leanness wannabes face... knowing which<br />
guru or plan to follow, when faced with 1000s of choices.<br />
most people jump for plan to plan... mixing and<br />
matching... trying different routes... and never really<br />
getting anywhere.<br />
the answer the secret that killer piece of information...<br />
the best plan is the one you STICK to.<br />
the one you put 100% of your ENERGY and EFFORT into.<br />
richard branson didn't get mega rich because he chose<br />
planes. he got mega rich because he STUCK at planes,<br />
worked his arse off and didn't give up.<br />
alan sugar didn't get mega rich because he chose<br />
computers. he got mega rich because he STUCK at<br />
computers, worked his arse off and didn't give up.<br />
jo rowling didn't get mega rich because she chose writing.<br />
she got mega rich because she STUCK at writing, worked<br />
her arse off and didn't give up.<br />
so my advice to you...<br />
pick one thing.<br />
commit to it.<br />
stick at it.<br />
and work... your... arse... off!!<br />
results aren't determined by the GURU or the PLAN.<br />
results are determined by your COMMITMENT and EFFORT.<br />
www.<strong>rebelfit</strong>.co.uk
motivation.<br />
www.<strong>rebelfit</strong>.co.uk
f**k leaving<br />
the field.<br />
once upon a time there was a farmer...<br />
and that farmer had excellent seed.<br />
one day he took to the field to sow his seed, but the first<br />
part of the seed fell by the wayside and the birds got<br />
some. the farmer was angry.<br />
he wanted to chase the birds and kill them.<br />
but he realised if he chased the birds he would LEAVE THE<br />
FIELD... and if he left the field he'd lose out on the<br />
opportunity to sow more seeds.<br />
and so the farmer embraced the birds.<br />
and he KEPT.... ON.... SOWING.<br />
as he continued to throw down the seed he saw that<br />
some of it was falling on rocky ground. over time the<br />
seeds would grow, but soon enough the hot weather<br />
caused the seedlings to wither and die. the farmer was<br />
upset.<br />
he wanted to sit at home and cry over the withered seeds.<br />
www.<strong>rebelfit</strong>.co.uk
ut he realised if he sat at home and cried he would<br />
LEAVE THE FIELD... and if he left the field he'd lose out on<br />
the opportunity to sow more seeds.<br />
and so the farmer accepted the withered seeds.<br />
and he KEPT.... ON..... SOWING.<br />
as he continued to throw down the seed he saw that<br />
some of it was falling on thorny ground. over time the<br />
seeds would grow, but just when they were getting big<br />
enough the thorns would choke them to death. the<br />
farmer was distraught.<br />
he wanted to give up farming altogether!<br />
but if he gave up farming he would be giving up his<br />
dreams. he would be giving up everything he had ever<br />
worked for. he would be giving up in the face of a<br />
challenge worth fighting for.<br />
and so the farmer disciplined his disappointment and he...<br />
kept on SOWING the seed...<br />
kept on EMBRACING the birds...<br />
kept on ACCEPTING the hot weather...<br />
and kept on FIGHTING the thorns.<br />
until finally the seed fell on fertile ground.<br />
because if you keep on sowing... it always will.<br />
www.<strong>rebelfit</strong>.co.uk
and the moral of the story.<br />
we are all farmers here...<br />
sowing the seeds of our leaner body.<br />
the seeds are our workouts and clean meals.<br />
only by sowing and reaping many hundreds of workouts<br />
and many hundreds of clean meals, will we harvest results<br />
in the form of health, fitness and leanness.<br />
the birds are those people who distract and corrupt us.<br />
we all start with the intention to complete every workout<br />
and eat clean every meal, but life doesn't work like that.<br />
many of our workouts and clean meals will be lost to<br />
family, friends and those people who want to eat cake<br />
with us.<br />
the more we chase them and fight them, the longer we<br />
LEAVE THE FIELD and lose out on the opportunity to make<br />
progress. so don't fight them. embrace them. love them<br />
and learn how to manage them.<br />
the hot weather is our perception of progress.<br />
sometimes we want and expect results quickly. but when<br />
we don't see those results fast enough the disappointment<br />
is so intense, so hot, that it melts our motivation to keep<br />
going. workout get skipped. meals turn dirty.<br />
the more we allow the hot weather to get us down, the<br />
longer we LEAVE THE FIELD and lose out on the<br />
opportunity to make progress. only by accepting that it<br />
www.<strong>rebelfit</strong>.co.uk
will take time, can you find the motivation to work through<br />
the heat.<br />
the thorns are our work and life commitments.<br />
just when you do feel you are starting to make progress,<br />
along comes that deal or that contract or that job that<br />
needs doing. and slowly but surely the progress we have<br />
made gets tied up and strangled by the chaos of life.<br />
you cannot give up and LEAVE THE FIELD in the face of<br />
life's challenges. you need to tackle them head on, chop<br />
them down and free yourself up to continue with your<br />
training. choose the machete. not the sobbing tissue.<br />
and so my friends...<br />
in life and in training you have to accept the following...<br />
the birds are gonna get some.<br />
the hot weather is gonna get some.<br />
the thorns are gonna get some.<br />
...that's called life mother f**ker!<br />
but only those who embrace the birds, accept the hot<br />
weather, smash through the thorns and keep... on...<br />
sowing... get there in the end.<br />
they always will.<br />
www.<strong>rebelfit</strong>.co.uk
f**k your<br />
mind viruses.<br />
in my day job as a personal trainer, i have had to learn<br />
and study MOTIVATION.<br />
"motivation. the desire or willingness to do something"<br />
what makes one person motivated to exercise and eat<br />
clean and another person de-motivated to exercise and<br />
eat clean<br />
i knew early on in my career that if i could answer these<br />
questions i would get far better results with my clients. if i<br />
could discover the key to motivation, i could help obese<br />
people get lean, unfit people get fit, unhealthy people<br />
get healthy. and have an enjoyable career doing so.<br />
so i studied. i got nerdy. i read books. i did courses.<br />
i trawled the internet for research into the science and<br />
psychology of motivation.<br />
in my search i discovered a fascinating and powerful<br />
subject. and that subject was nlp.<br />
neuro-linguistic programming.<br />
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some of you may have heard of it. some of you will have<br />
studied it. i spent 2 years of my life immersed in it.<br />
in a nutshell, nlp helps people change the way they THINK.<br />
all action, or inaction, comes from the brain. the decision<br />
to do your workout. the decision to eat that doughnut.<br />
the decision to push on in the face of a challenge. or the<br />
decision to give up and quit.<br />
and so...<br />
for the next 5 minutes i want to imagine that your brain is<br />
a computer. a computer that YOU control.<br />
nlp is a technique for re-wiring your brain. for deleting<br />
mind-viruses that demotivate you, and replacing them<br />
with powerful mental programmes that drive you towards<br />
your goals.<br />
imagine being able to upload a programme that makes<br />
you enjoy exercise and enjoy eating clean food. well you<br />
can! and that's the secret to getting lean.<br />
the winners in any game... be it sport... business... or fat<br />
loss... have programmed their brains for success. the losers<br />
in any game are usually riddled with mind-viruses that<br />
negatively affect their behaviour and performance.<br />
programmes (positive) versus viruses (negative).<br />
believe it or not, but <strong>rebelfit</strong> is just my way of brainwashing<br />
you all into uploading the sustained fat loss programme<br />
(positive) and deleting the obese mind virus (negative). i<br />
am trying to change the way you think about nutrition<br />
and exercise, and RE-PROGRAMME your mind in a way<br />
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that helps you make sustainable changes to your weight,<br />
bodyfat and fitness.<br />
you only have to talk to people to see if they're running<br />
the sustained fat loss programme (training), or whether<br />
they're infected with the obese mind virus... a way of<br />
thinking that creates a negative perception of food,<br />
exercise and weight that ultimately leads to obese<br />
behaviour (overeating).<br />
so let us compare the two.<br />
try to remember that nlp is neuro-linguistic programming.<br />
it is about the LANGUAGE we use to describe our universe.<br />
what is the tone of that voice in your head<br />
is it positive or negative<br />
is it motivating or de-motivating<br />
the obese mind virus is characterised by....<br />
1. negative perception of food<br />
2. negative perception of exercise<br />
3. negative perception of progress<br />
4. negative perception of failure<br />
the sustained fat loss programme is characterised by.....<br />
1. positive perception of food<br />
2. positive perception of exercise<br />
3. positive perception of progress<br />
4. positive perception of failure<br />
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let's compare the two perceptions of food....<br />
the obese mind virus:<br />
"i have to starve myself to lose weight." (negative)<br />
"i have to eat less to lose weight" (negative)<br />
"i have to give up chocolate to lose weight" (negative)<br />
how the f**k are you going to find the motivation to<br />
choose the right foods if the language that generates the<br />
behaviour is NEGATIVE<br />
"who wants to starve, eat less, give up and be miserable<br />
i might as well eat whatever i like and be fat and happy."<br />
this negative mental programming then leads to<br />
overeating and fat gaining behaviour that ultimately<br />
drives people towards obesity.<br />
compare this to....<br />
the sustained fat loss programme:<br />
"i have to fill up on clean foods to get lean" (positive)<br />
"i have to eat more to get lean" (positive)<br />
"i have to deliver nutrients to my body" (positive).<br />
you are far more likely to find the motivation to choose<br />
the right foods if the language that generates the<br />
behaviour is POSITIVE.<br />
"i'm not on a diet, i'm enjoying a healthy eating plan that<br />
encourages me to fill up, eat more and deliver nutrition to<br />
my body".<br />
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this positive mental programme then leads to better,<br />
cleaner food choices that ultimately drive people<br />
towards leanness.<br />
and so.....<br />
over the course of my career i have seen how obese<br />
people have this continual negative voice in their head<br />
which sabotages their motivation and drives them<br />
towards fat gaining behaviour.<br />
they make statements like...<br />
"i've only lost a pound" (negative)<br />
"i haven't lost any weight yet" (negative)<br />
"i missed my workout so i've failed" (negative)<br />
"i had a chocolate bar so i've ruined this week" (negative)<br />
the list goes on and on.... THINKING themselves FAT.<br />
lean people have this continual positive voice in their<br />
head which enhances their motivation and drives them<br />
towards fat burning behaviour. they are masters of<br />
REFRAMING, turning negatives into positives.<br />
they make statements like....<br />
"i'm worth more than my weight" (positive)<br />
"i haven't changed yet, but i will get there" (reframe)<br />
"i missed my workout, but i'm making progress" (reframe)<br />
"i had a chocolate bar, but it's only one" (reframe)<br />
they quite literally THINK themselves LEAN.<br />
so. which programme are you running<br />
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f**k your<br />
impatience.<br />
dieters love weighing themselves.<br />
it is an addiction... an OBSESSION... learned from years of<br />
being weighed at the likes of f**king weight watchers and<br />
slimming world.<br />
it is a habit that kills their patience... saps their motivation...<br />
and has them quitting diet after diet because the results<br />
aren't fast enough.<br />
so i'd like to share a little story that explains why weighing<br />
yourself is the worst measure of progress.<br />
once upon a time there was a farmer's daughter who<br />
begged her father for some seeds.... "i want to grow<br />
plants, just like you father! please, oh please can i have<br />
some seeds!"<br />
so her father gave her a handful of his finest corn seeds....<br />
"go and plant these seeds in fertile soil and in 30 days you<br />
will have your very own crop!" her smile beamed as she<br />
skipped away to plant her seeds in the best soil she could<br />
find.<br />
the next day the little girl returned and excitedly asked<br />
"father, father! i've planted my seeds in fertile soil, when<br />
will i have my plants!"....<br />
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and he replied, "you must leave the seeds and let them<br />
grow! be patient and you will have a fine crop!"<br />
a few more days passed and the little girl asked again<br />
"father, father! four days have passed and i still don't have<br />
any plants! when will they grow!".... and he repeated<br />
once again, "you must leave the seeds and let them<br />
grow! be patient and you'll have your plants!"<br />
for the next week the little girl returned to her father daily<br />
and asked the same question, until he himself was puzzled<br />
as to why her seeds were not growing. nearly two weeks<br />
had passed, surely the seeds should have taken root and<br />
begun to break the surface by now.<br />
the next morning he woke and watched his daughter run<br />
out to the field to check if her plants had grown...<br />
the mystery was SOLVED!<br />
he saw his daughter picking each and every seed out of<br />
the ground and hold them up to the morning sun to<br />
check if they were growing... well of course they weren't!!<br />
by picking them out of the ground each day they had no<br />
hope of taking root.<br />
when his daughter returned in floods of tears, distraught<br />
that her seeds still weren't growing, he laughed, put his<br />
arm around her and explained...<br />
"sometimes you've just got to let nature do it's shit!!"<br />
and the moral of the story<br />
stay off the f**king scales.<br />
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f**k being<br />
perfect.<br />
i'd like you all to open your minds and come with me on a<br />
little journey...<br />
it's december.<br />
it's the uk.<br />
it's starting to get a little bit chilly.<br />
and for those not from the uk.... "a little bit chilly" means<br />
"seriously f**king cold".<br />
you get up early. you get ready for work. you get in the<br />
car..... and what's the first thing you do you crank the<br />
heat up.<br />
nobody gets in their car... first thing in the morning... on a<br />
cold... frosty... british winter's day... and puts the heat on<br />
medium.<br />
f**k no. we whack it right up to MAX.<br />
why because when we're cold... when we're<br />
uncomfortable... it is human instinct to want to get as<br />
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warm as possible... as fast as possible.<br />
but answer me this...<br />
10 minutes into your journey. when your car heating<br />
system is in full flow.... blasting your legs and your face<br />
with scorching hot air....<br />
what do you do how do you ensure you don't go from<br />
freezing cold to roasting hot<br />
it's simple people...<br />
you turn... the heat... DOWN.<br />
you might turn it a little bit down... half way down...<br />
maybe if you're really hot you'll turn it right the way down.<br />
but what you do not do...<br />
and will never... ever... ever... do...<br />
is turn it to COLD.<br />
because not long ago you were cold. you know and<br />
remember how uncomfortable that was. you knew when<br />
you got into the car that you didn't want to be cold. so<br />
now that you're hot, you turn it down and find a<br />
temperature that is a bearable...<br />
....but not cold.<br />
training is exactly the same.<br />
we all start diets and fitness plans feeling cold and<br />
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uncomfortable. and that coldness and discomfort might<br />
be feeling out of shape... feeling low in confidence...<br />
feeling like you're losing control.<br />
so we do what human beings instinctively do when we're<br />
uncomfortable...<br />
we crank the heat UP. we turn our dial to MAX.... giving<br />
everything we've got to our diet and our workouts for the<br />
first week or two.<br />
but... like the car journey.... there comes an inevitable<br />
point when we get too hot... when we train too hard....<br />
when we eat too clean.... and it becomes unsustainable.<br />
maybe we pick up an INJURY.<br />
maybe we pick up a BUG.<br />
maybe we get so HUNGRY it becomes unbearable.<br />
either way... we cannot keep going at max.<br />
too many people reach this point and make the fatal<br />
decision of giving up... turning their dial to cold and<br />
returning rapidly to the discomfort that led them to get<br />
started in the first place. they draw the illogical<br />
conclusion...<br />
"if i can't train at max then f**k it... i might as well not train<br />
at all... i might as well give up and BINGE."<br />
bull.... f**king... shit.<br />
we all control the training dial of our lives. at any one time<br />
we have the power to decide whether to turn it up or to<br />
turn it down.<br />
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when times are good... when stress is low.... that's the time<br />
to crank it up to max and go for it. hit the workouts hard.<br />
keep your nutrition tight. focus and go for the maximum<br />
gains possible.<br />
but...<br />
when times are bad... when stress is high... when the world<br />
and life throws obstacles in your path...<br />
don't turn it off.<br />
don't turn it to cold.<br />
turn it DOWN.<br />
adjusting. tweaking. turning. until you find the training<br />
level that matches where you are in your life right now.<br />
this is the mindset of the lean person. this is the mindset of<br />
success. just because you can't train at max doesn't<br />
mean you don't train at all.<br />
focus on what you CAN do... even if that means keeping<br />
your training dial set to the lowest level possible...<br />
because anything is better than off.<br />
and anything is better than COLD.<br />
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f**k what<br />
others think.<br />
i get contacted by clients regularly telling me that their<br />
husband or their wife or their colleague was telling them<br />
that they're taking their training too far.<br />
i hear this a lot.<br />
too many times over the years.<br />
and usually i give the diplomatic answer.<br />
but you know what... not anymore.<br />
so this is gentle reminder for anyone else who gets the<br />
usual "don't get too muscly" or "don't get too skinny"<br />
comments.<br />
this is YOUR BODY.<br />
not your husband's.<br />
not your wife's.<br />
not your friend's.<br />
nor work colleague's.<br />
this is your.... f**king... body.<br />
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we own nothing in this world other than the body we live<br />
in. our house... our car... our watch... our phone... our<br />
favourite clothes.... can all be taken away from us.<br />
but our body is ours.<br />
we are born in it.<br />
we die in it.<br />
we spend every living heartbeat contained in it.<br />
we cannot escape it even if we wanted to.<br />
so if we want to IMPROVE it...<br />
if we want to STRENGTHEN it....<br />
if we want to SCULPT it....<br />
if we want to make it the best f**king body we can<br />
possible have... that is our right and, more importantly,<br />
that is something to be respected.<br />
fair enough... if i'm smashing my body with drugs and<br />
alcohol... tell me to reign it in. if i'm chowing my way to<br />
morbid obesity... tell me to hold back. if i'm starving myself<br />
towards anorexia..... help me find support.<br />
but if i'm working hard and training hard to make my<br />
body fitter.... stronger... and leaner....<br />
if you've got something to say to me,<br />
it better f**king be nice!<br />
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f**k blaming<br />
yourself.<br />
google for "fitness" or "weight loss" or "inch loss"... and you'll<br />
be met with hundreds, thousands of different plans and<br />
programmes.<br />
each one bombarding you with buzzwords and science<br />
to convince you that this plan is the one that will get you<br />
the body you want.<br />
reading through them we see words and phrases like<br />
"metabolism" and "fat burning" and "high intensity interval<br />
training". we're told about the different meal plans that<br />
are "high-protein" and "low-fat" and "calorie controlled".<br />
dieters and fitness wannabes jump from plan to plan...<br />
from failure to failure... never sticking to anything... never<br />
seeing it through... never achieving the body they want.<br />
so f**k all the buzzwords.<br />
and f**k the scientific jargon.<br />
here are the only three words you really need to know....<br />
commitment. discipline. effort.<br />
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ecause getting in shape is f**king hard. most people<br />
simply aren't cut out for it. not because the science isn't<br />
right, but because their MIND isn't right.<br />
they lack the commitment to see a plan through... they<br />
lack the discipline to say no to friends... and they lack the<br />
effort to push themselves outside of their comfort zone.<br />
the question is... WHY<br />
i've spent the last 10 years researching why people aren't<br />
committed, why people aren't disciplined and why<br />
people lack effort.<br />
and i don't blame THEM.<br />
i blame the food industry for creating addictive foods.<br />
i blame the office culture of endless cakes and treats.<br />
i blame the government for outdated nutrition guidelines.<br />
in a world with daily access to hyper-addictive foods... in<br />
world where friends and colleagues are constantly<br />
shoving them in your face... and in world where the<br />
government refuses to legislate against foods that are<br />
drugs... sold to us by f**king diet companies...<br />
it becomes almost impossible to commit.... almost<br />
impossible to be disciplined... and impossible to apply<br />
effort...<br />
...because our brains and minds are ADDICTED.<br />
we are a nation of food addicts. and addiction saps<br />
commitment, saps discipline and saps effort.<br />
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so next time you question...<br />
"why can't i stick at it"<br />
"why can't i see a plan through"<br />
"why can't i achieve the body i want"<br />
don't blame yourself.<br />
blame ADDICTION.<br />
and the food industry that feeds it.<br />
the real question is....<br />
can you find the COMMITMENT... can you find the<br />
DISCIPLINE... can you find the EFFORT to break it<br />
because only when your desire to be fitter and leaner is<br />
stronger than your addiction, will you succeed.<br />
you ready<br />
join the fat loss rebellion<br />
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