Lose 3 Inches around the waist or Drop a Dress Size in 6 Weeks or your money back!
Intelligent exercise 20 minutes, x2 per week for great results!
A scientifically proven, evidence based Body Transformation Programme
Lose Inches around your waist or Drop a Dress Size in 6 Weeks or your money back! Guaranteed!
If during your 14 days you feel the programme isn’t for you, you get your money back, no questions asked!
Intelligent exercise 20 minutes, x2 per week for great results!
We are truly grateful you have chosen us to guide you on your health and fitness journey and we want you to know that we are here for you every step of the way.
This is your resource guide that has everything you need to make this programme a success.
We are excited for you to get started and to make this your most game changing and productive 6 weeks you
Accomplish more in 2 x 20-minute weekly sessions than you ever thought possible!
We will track your progress in a wide variety of ways so you can be sure you are getting measurable improvements
• Improve Body Composition
• Elevates your metabolic rate. Burn more calories at rest
• Improve cardio-metabolic health
• Increase bone mineral density preventing the threat of brittle bones
• Prevent muscle atrophy
• Reduces belly fat
• Prevents age-related wasting of muscle known as sarcopenia
• Improves your cognitive function
• Enhance self-esteem, and your sense of wellbeing
• Combat depression
• Enhance athletic performance
When it works …. TELL your friends!
And don’t forget about letting us know about your amazing transformation story!
The concept behind our programme is to be S.M.A.R.T
Your 6 Week journey to Success!
• Understanding the Science
• Calculating Training Loads
• Personal Progress Tracker
• Body Measurement & Weight Chart
• Stretch Programme
• Resistance Training Guide
• Cardio Training Guide
• Nutrition Plan
• Sleep Hygiene
• Your Commitment
Our programme has evolved from exercise regimes popularized in the 1970s by Arthur Jones, the founder of Nautilus Equipment.
It has been the subject of the most heavily researched exercise study ever undertaken. (The FIT 20 study researched over 14,000 people of between 25 – 87 years for over 6 years, with outstanding results!)
The training regime focuses on performing quality weight training repetitions to the point of momentary muscle failure.
The fundamental principle behind this training is that the exercise must be very intense but should be relatively brief and infrequent.
This method is superior to any others we have seen because it has a profound effect on processes of fat reduction when combined with the right diet and nutrition plan.
After a high-intensity workout, the body requires time to recover and produce the responses stimulated during the workout, so there is more emphasis on rest and recovery in our philosophy than in most other fitness training methods.
The other major difference you will see and feel about SMART 20 – 2 training is the cadence or speed of each lift and lower, which will be very slow compared to other routines and the way many other users train in the gym.
Your aim is to find a weight load on each machine that you can manage no less than 3 and no more than 6 repetitions of 20 second duration. Each repetition comprises a 10 second positive contraction followed by a 10 second negative contraction. This is deliberately slow and is vital to getting the results that you want.
In the 2nd session of the week, we will use cardio equipment and ask you to train for a period of 20-25 minutes. The session will be broken into 8x1 minute steady-state heart rate phased exercises, with your heart rate at 65-85% HRM interspersed with 8 x 30 second full effort “sprints” at 85-95% HRM.
(More on this later and don’t worry. It’s simpler than it sounds!)
It may be that you need time to build up to the 8 repetitions on the sprint but that’s fine too.
In addition to the 2 workout sessions, we ask that you combine your sessions with the following:
1. A high Protein to energy diet. More on that later
2. A reduction in your carbohydrate intake. We will go into why this is so key to success
3. 8 hours sleep per night
4. Iced showers daily
5. Intermittent fasting of at least 12 hours per night
6. Daily evening walks of 30 minutes after eating
Your ideal workout "weights" should equal 75% of your one-rep maximum (75% 1RM).
At this level, you engage your biggest fast twitch muscle units and burn up most glycogen.
Additionally, this sets up the best conditions for the optimum caloric burn and muscle adaption.
First you need to calculate your One REP Maximum. Perform each exercise to muscle failure using 6-second repetitions (rather than the 20 seconds tempo of your actual programme).
That is 2 seconds pushing or pulling and 4 seconds lowering. Make a note of BOTH the weight AND the NUMBER of completed repetitions you can do before the muscle completely fatigues.
Please use the Strength Test section of your Online Programme Sheet and fill in your results in the tables provided.
Once you have the starting weight calculated for each exercise, train using the 10-10 second repetition tempo. Each workout, use this 75% 1RM load. Your first workout session will automatically tell you what weight to start at for each exercise.
You should be able to achieve a minimum of 3 repetitions with this load. If you can’t, reduce it.
When you can do more than 6 repetitions, increase the exercise load by one "brick" (5%) and continue the process.
Please log every workout on your programme tracker accurately so you can monitor your progress.
To help you to make the most of your training programme, it's important to track your progress.
Below are a number of Cardio, Strength and Flexibility Tests for you to complete each week. You will notice a change in your numbers based on the results of the workout sessions you will be completing. Please fill in your Test results on your Programme Card Google Sheet.
• Heart Rate Test (Step up and down)
• Upper Body Test (Press-ups in 1 minute)
• Abdominal Test (Crunches or curls in 1 minute)
• Neck Flexion
• Arms & Shoulders
• Hip Flexor & Hamstring
• Lower Back
• Knees and Quads
Strength
(1 Rep Max)
• Chest Press
• Shoulder Press
• Leg Press
Each Test will have it’s own table for you to fill in your results and with instructions for how to complete the exercise.
We’ll ask you to add the date and test result, each week you complete this.
On your Programme Card Google Sheet, we provide you with a table to fill in your body measurements each week. You can use the diagram to work out how to measure the parts of the body listed in the table.
Weigh yourself on Week 1 and mark your weight in the table on your Programme Card Google Sheet.
Weigh yourself each week on the same scales and in similar clothes and record your progress until you reach your target weight. Thereafter, keep a watch on your weight to make sure you maintain your ideal weight.
Stretching is very important to do at the end of your workout and we would ask you to perform each stretch at a slow and controlled speed, between 10-30 seconds to get the most effectiveness.
Stretching the body part you trained during your workout will help in improving muscle recovery and avoiding delayed onset muscle soreness.
Resistance training is a type of exercise that forces your muscles to work against resistance provided by your own bodyweight, free weights (dumbbells and barbells) and machines. Resistance training helps fat loss by increasing both after-burn following an exercise session, and by increasing muscle size, also increasing the number of calories we burn at rest.
The most effective way of doing this we believe is using the S.M.A.R.T 20 single set method. On each exercise, you should aim to perform between no less than 3 & no more than 6, 20 second repetitions with a weight that causes complete muscle fatigue within this repetition range. This programme also ensures progression because the stronger you get, the more you will need to increase resistance or load to cause complete muscle fatigue by the 6th repetition.
STAY FOCUSED: Take your time during each rep and focus on the muscle that you're working. Do every single repetition with perfect form: No jerking, bouncing, slumping, or cheating. USE "HEAVY ENOUGH” WEIGHTS: To fatigue your muscles, you should be lifting enough weight that you reach 100% fatigue in your muscle within the desired number of repetitions (somewhere between 3 and 6). If you can do more than 6, that's a sign that you need to increase the load you use.
GO SLOWLY: Using momentum means that you're not recruiting all of your muscle fibres. This is why we put a big emphasis on tempo and ensuring each repetition lasts 20 seconds (more on tempo on the next page)
THINK MAXIMAL EFFORT: Remember, when your body reaches complete muscle failure, it sets up an “adaption”. That is exactly what you want to achieve because this state leads to fast acting fat loss, muscle gain and increased strength!
REST: Hugely important to success. Rest at least FOUR days between sessions. If you feel tired or Sore, DON’T Train.
In your workout routine you will notice the word tempo followed by this 6digit number 10 0 10 0 – what does this mean?
The first number ‘10’ is the time in seconds for the concentric lift (moving or pulling the weight) or contraction phase of the lift. For this programme, its 10 seconds.
The second ‘0’ is the duration of the pause at the top of the lift. No rest!
The third number ‘10’ is the time in seconds to lower the weight after you have reached the top of the exercise.
This is the eccentric or negative (lowering the weight).
‘0’ is the pause between moving the weight back in the opposite direction. Again, NO REST between repetitions!
Tempo in High Intensity Strength training is the rhythm at which you move a weight, including the rest time at the top of the lift and at the return of the weight to the starting position. For example, some training might involve explosive lifting at a rapid rate, while others may have a slower pace.
By slowing down the movement, you engage many more of your muscle fibres than other quicker forms of training. This has a dramatic effect on the calorific efficiency of the workout and your body's adaption to the training which in turn leads to increased fat reduction and optimises lean muscle development.
If you increase the total amount of time under tension, you increase the amount of work required, which in turn increases the metabolic demand of the actual contraction. An exercise that lasts for 100 seconds is going to require greater metabolic demand than an exercise that lasts 12 seconds. Tempo requires you to use every muscle in order to meet the demands of the tempo or speed. This forces you to remain in control and develop muscle fibres to maintain it.
Now that you know the right weights and rep range to use, you are ready to start filling out your Resistance Workout Sheet. Logging the results of each resistance training session you do.
You will be able to look back at past sessions to see your progress and where you might need to increase the weight, if it goes above 6 reps for an exercise.
The aim of the session is to use up all the stored glycogen in the Mitochondria of your muscles. This needs to be replenished once exhausted and that is done by taking dietary glucose from your blood to convert to glycogen.
With no glucose left in the bloodstream or muscles to use as energy fuel, it sets up your body to favour the oxidisation of your fat stores to provide the energy source for your muscles. This is “fat burning” in action.
To do this, we need to get you to train at near maximum intensity for around 30 seconds a number of times in the session to empty your mitochondria of glycogen.
Don’t worry if you don’t grasp a full understanding of the science. Follow the programme and enjoy your amazingly fast progress of fat burning.
1. Pick a piece of cardiovascular machine (rower, bike, cross trainer) and start at steady pace (60- 85% HRM) for 1 minute
2. Then blast through a 30-second sprint at an "all-out" pace to your maximum effort
3. Recover for 1 minute
4. Blast another 30-second sprint
5. Recover for 1 minute
6. Blast the last 30-seconds sprint
Start with 4 repetitions and work up to 8 as you start to feel fitter.
TOTAL WORKOUT TIME (4-8 intervals) 6-12 minutes duration.
To get the best out of your cardio workouts, we highly recommend using a heart rate monitor.
Myzone is one of the best fitness wearables on the market today. With Myzone, you can track your effort and heart rate with an easy to read display.
Using a Myzone Heart Rate monitor, in combination with the Heart Rate Chart on your Programme Card
Google Sheet, you will know the right intensity you will need to be training at during a cardio workout and can keep on track whilst exercising that you are inside your training zone, using the Myzone Effort Points display.
While it is true that standard servings of some foods contain very few calories, the idea of a ‘negative-calorie’ food is a myth. For this to be the case, the thermic effect of food (TEF) would have to be more than 100%, meaning that the caloric cost of digesting the food is greater than its actual energy content.
Protein has the highest TEF of all nutrients at 20-30%, which leaves at least 70% of the calories for your body to store. All foods add at least some calories to your calorie balance – no foods subtract them.
Over-eating any type of food, even those labelled as healthy, will lead to weight gain.
KEY POINT #2 – THERE IS NO SUCH THING AS A ‘FATTENING FOOD’
Part of developing a healthy relationship with food is understanding that no food is naturally ‘bad’ for you.
In terms of ‘weight loss’, a calorie is a calorie and if you are in a state of negative calorie balance, you can technically eat anything you want and still lose weight.
But, if you are interested in losing body fat and building muscle, then you should not interpret this as being a free licence to eat whatever you want.
Foods that are good for fat loss share one or more of the following characteristics.
1. Contain few calories per gram
2. Solid, rather than liquid composition
3. High in fibre
4. High in protein
Examples include whole and minimally processed foods (close to their natural form) like fresh fruit, vegetables and meats. These types of foods are also typically nutrient – dense and provide several micronutrients that have positive health effects.
CALORIE DENSITY OF FOOD
EXAMPLE OF 500 KCAL PORTIONS
We typically recommend limiting the amount of calorie-dense foods, which contain high amount of calories per unit of volume.
LIQUID CALORIES HEAVILY PROCESSED FOOD LEAN PROTEINS FRUITS & VEGETABLES
This demonstrates that you can easily eat 500Kcal of pizza and be hungry after. In contrast, 500Kcal of protein and veg would keep you fuller for hours.
When you eat fewer calories than you burn, you create a calorie deficit, also called an energy deficit. You must create a calorie deficit to lose weight. A calorie deficit is sometimes also called an energy deficit because calories are a unit of heat or energy.
Many people consume more calories than they need to maintain their weight each day. When you consistently eat more calories than your body needs, the extra calories are stored as fat.
When you create a calorie deficit, your body gets energy or fuel from stored fat. This is the extra fat that you carry on your hips or thighs, in your belly, and throughout your body. Stored fat is stored energy. Your body can use it to keep moving instead of using energy from food. When your body burns fat for energy, you lose weight.
If you read the following page then you should have a better understanding of why we recommend a high protein diet for this plan. Protein is incredibly important for good health, it’s a nutrient that must be consumed every day to meet your body’s needs.
For weight or fat loss, protein is arguably the most important macronutrient due to its ability to decrease hunger, increase feelings of fullness, boost metabolic rate and protects muscle from breaking down.
As your resistance training will be physically intensive, you will need protein to help repair and replace damaged muscle. In addition, your body will become more reliant on protein as a source of energy when you are in a calorie deficit.
How much protein should you eat? Again, don't worry we have your back! To help you include more protein into your diet, we have added some high protein recipes for you to try!
For your 6 week nutrition plan, we just want you to focus on two things.
On your Online Programme Sheet, we ask you to fill out a 3-Day Food Diary.
It is important for us to see what foods you are consuming during your workouts, as it will help us to advise any changes to your diet and what foods you can intake to get the most from your exercise plan.
PREP TIME: Under 10 mins.
COOK TIME: Under 30 mins.
Digital food scales
Whisk or fork
Large non-stick pan
Baking tray
Mixing bowls
Grill pan
100g chicken breast
2 medium whole eggs
Low-calorie cooking spray
2bacon slices
1 tomato, diced
1 tsp shredded basil
50g spinach
Vegetables of your choice
1. Preheat our oven to 200˚C (fan 180˚C/gas mark6)
2. Roast chicken breast n a baking tray until cooked through
3. Remove the cooked chicken from the oven and allow to cool, then use 2 forks (or fingers) to tear the chicken into thin strips
4. Prepare the bacon by grilling under a high heat until crispy, then slice into thin strips
5. Crack eggs into a mixing bowl and whisk then place frying pan lightly coated with low-cal cooking spray over a medium heat. Pour eggs into pan.
6. Remove pan from heat when the sides of the omelette start to solidify then place under a hot grill for 2 minutes to gently brown.
7. Add the chicken, bacon and tomato to the omelette while the egg mix is still runny. Sparkle the basil over the omelette.
8. Once cooked, lay the omelette flat on your plate and serve with spinach and any extra vegetables of your choice.
PREP TIME: Under 10 mins.
COOK TIME: Under 10 mins.
Digital food scales
Large non-stick saucepan with lid
Slotted spoon
Toaster or grill
Mixing bowls
Saucepan
2 medium whole eggs
1 tsp white wine vinegar
1 slice sourdough toast
½ avocado, peeled
½ tsp chilli flakes
Salt and black pepper
100g spinach
Vegetables of choice
1. Fill a saucepan with water and add the white wine vinegar. Cover with a lid and bring to boil.
2. Remove lid and reduce heat to bring to a gentle simmer.
3. Gently crack the eggs into the pan, close to the surface of the water. Leave them to simmer for 3-4 minutes until they flat to the surface.
4. While the eggs cook, toast or grill the sourdough and steam the spinach until tender.
5. Check if the eggs are ready to serve (the exterior should be firm but not watery) Once cooked remove eggs with the slotted spoon.
6. Add the avocado to a mixing bowl. Season with salt and black pepper and chilli flakes.
7. Spread the avocado onto the toasted sourdough and top with the poached eggs and steamed spinach. Serve along with any extra vegetables of your choice.
380Kcal 20g
PREP TIME: 1 hour (marinade.)
COOK TIME: Under 30 mins.
Digital food scales
Mixing bowl
Large non-stick pan
Baking tray
Tin foil
Steamer or boil veg in saucepan
CALORIES PROTEIN 25g
FAT 5g
CARBS
1 Salmon
1 tsp of onion seeds
1 tsp dark soy source
1tsp garlic paste
1tsp ginger paste
½ tsp honey
1 tsp sesame oil
50g courgette
50g green beans
50g kale
1tsp sesame seeds
1 lime wedge
Veg of choice
1. To prepare the marinade, combine the soy source, ginger paste, garlic paste, honey and sesame oil in a mixing bowl.
2. Marinate the salmon in the mixture for a minimum of 1 hour in the fridge.
3. Preheat your oven to 160˚C (fan 140˚C/gas mark 3).
4. Lay the marinated salmon on a foil-lined baking tray, top with onion seeds and cover with foil.
5. Roast the salmon in the oven until cooked through to your liking in the centre.
6. Steam the courgette, green beans and kale until tender. Then, sprinkle over the sesame seeds and roast on a baking tray in the oven for 5 minutes.
7. Serve the salmon alongside the vegetables. Add a lime wedge to garnish and any extra vegetables of your choice.
365Kcal 30g
PREP TIME: 1 hour (marinade.)
COOK TIME: Under 10 mins.
Digital food scales
Mixing bowl
Wok or Large non-stick pan
Spatula
270Kcal 35g
Low-calorie cooking spray
150g raw king prawns
50g carrot, sliced
50g bean sprouts
1 spring onion, sliced
10g cashew, crushed
1tbsp dark soy sauce
1 tsp honey
1 tsp rice vinegar
1 tsp lime juice (fresh lime wedge or bottle lime juice)
½ red chilli, deseeded
Veg of choice
1. To prepare the marinade, combine the soy sauce, honey, rice vinegar, lime juice and red chilli in a mixing bowl.
2. Marinate the king prawns in the mixture for a minimum of 1 hour in the fridge.
3. Place a wok or frying pan lightly coated with lowcalorie cooking spray over high heat. Add the king prawns and sit-fry for 5 minutes
4. Add the carrot and beansprouts and stir-fry until the prawns are cooked through
5. Remove the pan from the heat and serve topped with sliced spring onion, crushed cashews and vegetables of your choice.
PREP TIME: Under 10 mins.
COOK TIME: Under 30 mins.
Digital food scales
Whisk or fork
Large non-stick pan
Baking tray
2 large mixing bowls
1. Preheat your oven to 180˚C (fan 160˚C/gas mark 4).
2. Add the minced beef, whisked egg, garlic, onion smoked paprika and mustard to a large mixing bowl and combine thoroughly.
3. Sprinkle the chopped parsley over the mixture and season with sea salt and black pepper.
150g lean minced beef (10% fat)
1 medium whole egg, whisked
1 tsp garlic granules
1sp onion granules
1tsp smoked paprika
1tsp wholegrain mustard
1 tsp chopped parsley
Salt and pepper
Low-calorie cooking spray
150g sweet potato
1 tsp chives
50g spinach
50g watercress
50g tomato
4. With slightly damp hands, shape the mixture into 2 equal sized patties.
5. Place a frying pan lightly coated with low-calorie cooking spray over high heat and sear the burgers for 2 minutes on each side.
6. Roast the burgers on a baking tray in the oven for 10-15 minutes (depending on how well-done you like your burgers)
7. Slice the sweet potato lengthways into wedges and season with chopped chives, sea salt and black pepper.
8. Roast the wedges on a baking tray in the oven for 20 minutes.
9. While the burgers and wedges roast, combine the spinach, watercress and tomatoes in a clean mixing bowl and serve everything together.
455Kcal 45g
PREP TIME: Under 10 mins.
COOK TIME: Under 30 mins.
Digital food scales
Large non-stick pan
Baking tray
Grill pan
50g mushroom, sliced
1 tortilla wrap
50g tomato passata
1tsp dried basil
100g chicken breast
2 bacon slices
Low-calorie cooking spray
50g peppers (any colour), diced
25g mozzarella
50g Spinach
Vegetables of your choice
1. Preheat your oven to 200˚C (fan 180˚C/gas mark 6.)
2. Roast the chicken breast on a baking tray until cooked through
3. Remove the cooked chicken from the oven and allow to cool. Then, use 2 forks (or your fingers) to tear the chicken into thin strips
4. Prepare the bacon by grilling under a high heat until crispy, then slice into thin strips.
5. Place a frying pan lightly coached with low-calorie cooking spray over medium-high heat. Add the mushrooms and stir-fry for 2 minutes.
6. Lay out the tortilla wrap and spread the tomato passata evenly on top. Sprinkle over the dried basil and mushroom
7. Add the chicken, bacon, peppers, and mozzarella to the tortilla.
8. Grill the tortilla under a high heat until the edge begin to brown
9. Top with spinach and serve with vegetables of your choice.
The average adult spends 10hrs in front of a screen per day
It’s common to find people searching for the holy grail in fat loss, they are looking for something like a magic pill. Something that is extremely effective and simple to use. But guess what? The closest thing out there is sleep!
But when people hear this, they are often dismissive because they think it’s too easy or obvious. One of the problems in our society is our perception of stress.
Stress and being ‘busy’ makes people seem important, whereas someone that sleeps appears lazy. People take pride in being busy.
Research has shown that big swings in your sleep schedule can increase appetite, change metabolism, reduce insulin sensitivity and reduce physical activity due to feeling tired - not an ideal situation for our health, especially if you want to drop body fat.
This is why we want to guide you on the importance of good sleep hygiene, so you know the habits necessary to have good day time energy and a good night's sleep.
Sleep hygiene is a variety of different habits and practices that are necessary to have good night-time sleep quality and daytime alertness and making these small changes can bring some drastic results.
In one study, researchers found that when dieters cut back on sleep period, the amount of weight they lost from 55%, even though their calories stayed equal. They felt hungrier and less satisfied after meals, and their energy was none existent!
While the average child spends 7.5 hours in front of a screen per day. Addressing screen time is one of the biggest opportunities for people to not only improve sleep but the quality of sleep as well.
Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness, performance and potentially assist with fat loss.
When it comes to alcohol, moderation is key. While alcohol is well known to help you fall asleep faster, too much can disrupt sleep as the body begins to process the alcohol.
The bedroom should be cool for optimal sleep. The bright light lamps, mobile phones and TV screens can make it difficult to fall asleep, so turn off those lights or adjust them when possible. Consider using black out curtains, eye shades, ear plugs, “white noise” machines, fans and other devices that can make the bedroom more relaxing.
This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, helps maintain a healthy sleep cycle.
Stimulants are some of the biggest culprits when it comes to disrupted sleep and insomnia.
As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality.
A regular night-time routine helps the body recognise that it is bedtime. This could include taking a warm shower or bath, reading a book or light stretches. When possible, try to avoid emotionally upsetting conversations and activities before sleep.
COMPLETE YOUR ASSESSMENTS
• Strength assessment
• Body measurements
• Progress Tracker
HALF WAY, 3 WEEKS TO GO –YOU’RE DOING GREAT!
COMMIT to just 1 or 2 gym sessions per week, under 30 minutes each, that’s just 6-12 sessions in total!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
We assign you with your personalised training and nutrition plan.
Complete weekly workout results survey via google sheet/ update measurements
Complete weekly workout results survey via google sheet/ update measurements
Complete weekly workout results survey via google sheet/ update measurements
Complete weekly workout results survey via google sheet/ update measurements
Reassess strength assessment, body measurements and enjoy your results!
The most important factor in any health and fitness programme is that you need to be consistent. In our experience the people that do this and achieve great results value the process and not just the outcome.
What does this mean? Rather than purely focusing on the result at the end of the six weeks, we recommend just focusing on the process and doing everything you can to have a good day with your nutrition, walking, training and sleep. Once you have a good day, you just focus on doing it again the following day and trust the process.
Don’t worry, we aren’t looking to be perfect for the full 6 weeks but aim for 90% of compliance.
To help ensure you stay consistent with the plan we have armed you with all the resources you will need to get the results you want over the next 6 weeks.
Don’t forget to send us your reviews and inspire the next exercisers with your amazing transformation story!
Fill in a short form or send us a voice message. CLICK HERE to get started.
