MATT ROBERTS I WILL MAKE YOU FIT
MATT ROBERTS I WILL MAKE YOU FIT
12-WEEK PLAN
12-WEEK PLAN
2-WEEK BLITZ
A day-by-day programme from Britain’s top personal trainer
2-WEEK BLITZ
get ready for your red carpet moment
If you had the Oscars to attend in 2 weeks, what would you do?
Responsible for creating some of the most famous physiques in fashion, music, politics and industry including Madonna, David Cameron, Tom Ford, Naomi Campbell, John Galliano, Trudi Styler and Mel C, personal trainer Matt Roberts has worked with celebrities who have requested, demanded and wished for every conceivable goal. In this exciting new book, Matt encourages you to think like a celebrity, presenting two of his highly acclaimed fitness and diet programmes for following at home and in your gym. The first, a 12-week plan, allows time to radically change your body in all ways – sculpting your shape, stripping fat and increasing fitness levels dramatically. It will leave you thinner, stronger, fitter and more energised. And once you have burnt the fat away, it will stay away. The second, a 2-week ‘blitz’ programme, is something that Matt uses with clients when they are in the final two weeks of training before their big moment. It is intensive, it is strict, and it will make you push yourself to a whole new level, but it will give you the opportunity to rid yourself of as much fat and fluid as possible in a very short time frame, and you will lose inches far more quickly than you thought you could. This programme is unapologetically challenging, but it does produce great results, quickly! While Matt knows that being ready for a ‘red carpet’ moment heightens the level of attention on a scale unlike almost anything else, he also understand that you can produce something similar yourself at any time, by setting clear goals, having a target, setting a timeline and also understanding the upsides and downsides of achieving or failing to reach your desired goal. So whether you are preparing for a special occasion such as a wedding day or simply aiming to get yourself into shape for the beach in summer, Matt provides the structure, the programme, the expertise and the guidance to help you to reach your intended goal, fulfil your potential and demonstrate that no obstacle is too big and no challenge insurmountable.
Matt Roberts As the UK’s leading personal trainer and best-selling fitness author; Matt Roberts presides over a multi-faceted fitness and nutrition empire including 4 personal training centres, a series of 8 books published in over 20 countries, fitness DVDs, and an intelligently designed, technologically advanced exercise clothing range. Inspired by the body-conscious trend sweeping the US, Matt spotted a gap in the market for exclusive one-toone personal training and opened his first private Mayfair gym in 1995, at the age of 22. It was the first of its kind in Europe and its success resulted in the opening of three further state-of-theart London gyms: 2005 saw the opening of the flagship Matt Roberts Personal Training Centre on Berkeley Street, the largest one-to-one training facility in the world; in 2008 he launched a state-of-the-art training studio in the City and another in the iconic Jack Straw’s Castle in Hampstead, while 2009 saw the launch of his latest studio in Chelsea. Matt’s team now comprises more than 70 personal trainers, Pilates teachers, dieticians and physiotherapists in London. Matt’s many television appearances and columns in national newspapers and magazines have gained him a celebrity following which has included the likes of John Galliano, Madonna, Naomi Campbell and Trudi Styler. Matt is the main fitness expert for BBC Radio 1 and BBC Breakfast, writes regular features for The Daily Telegraph, Glamour and many other titles and has worked as nutritional and fitness consultant for brands including Sony, Gillette and Danone. As an honorary professor at The London Metropolitan University, Matt delivers lectures and is undertaking research into several areas of fitness including the effect of exercise on children with asthma, and is working on developing a solution for the low level of child participation in PE in schools.
£12.99 Paperback with flaps ISBN 978 1 84400 964 0 224pp 253 x 201mm 40,000 words including over 150 photographs Publication May 2011 Quadrille Publishing Ltd Alhambra House 27–31 Charing Cross Road London WC2H 0LS www.quadrille.co.uk
If you had the Oscars to attend in 2 weeks, what would you do?
Responsible for creating some of the most famous physiques in fashion, music, politics and industry including Madonna, David Cameron, Tom Ford, Naomi Campbell, John Galliano, Trudi Styler and Mel C, personal trainer Matt Roberts has worked with celebrities who have requested, demanded and wished for every conceivable goal. In this exciting new book, Matt encourages you to think like a celebrity, presenting two of his highly acclaimed fitness and diet programmes for following at home and in your gym. The first, a 12-week plan, allows time to radically change your body in all ways – sculpting your shape, stripping fat and increasing fitness levels dramatically. It will leave you thinner, stronger, fitter and more energised. And once you have burnt the fat away, it will stay away. The second, a 2-week ‘blitz’ programme, is something that Matt uses with clients when they are in the final two weeks of training before their big moment. It is intensive, it is strict, and it will make you push yourself to a whole new level, but it will give you the opportunity to rid yourself of as much fat and fluid as possible in a very short time frame, and you will lose inches far more quickly than you thought you could. This programme is unapologetically challenging, but it does produce great results, quickly! While Matt knows that being ready for a ‘red carpet’ moment heightens the level of attention on a scale unlike almost anything else, he also understand that you can produce something similar yourself at any time, by setting clear goals, having a target, setting a timeline and also understanding the upsides and downsides of achieving or failing to reach your desired goal. So whether you are preparing for a special occasion such as a wedding day or simply aiming to get yourself into shape for the beach in summer, Matt provides the structure, the programme, the expertise and the guidance to help you to reach your intended goal, fulfil your potential and demonstrate that no obstacle is too big and no challenge insurmountable.
Matt Roberts As the UK’s leading personal trainer and best-selling fitness author; Matt Roberts presides over a multi-faceted fitness and nutrition empire including 4 personal training centres, a series of 8 books published in over 20 countries, fitness DVDs, and an intelligently designed, technologically advanced exercise clothing range. Inspired by the body-conscious trend sweeping the US, Matt spotted a gap in the market for exclusive one-toone personal training and opened his first private Mayfair gym in 1995, at the age of 22. It was the first of its kind in Europe and its success resulted in the opening of three further state-of-theart London gyms: 2005 saw the opening of the flagship Matt Roberts Personal Training Centre on Berkeley Street, the largest one-to-one training facility in the world; in 2008 he launched a state-of-the-art training studio in the City and another in the iconic Jack Straw’s Castle in Hampstead, while 2009 saw the launch of his latest studio in Chelsea. Matt’s team now comprises more than 70 personal trainers, Pilates teachers, dieticians and physiotherapists in London. Matt’s many television appearances and columns in national newspapers and magazines have gained him a celebrity following which has included the likes of John Galliano, Madonna, Naomi Campbell and Trudi Styler. Matt is the main fitness expert for BBC Radio 1 and BBC Breakfast, writes regular features for The Daily Telegraph, Glamour and many other titles and has worked as nutritional and fitness consultant for brands including Sony, Gillette and Danone. As an honorary professor at The London Metropolitan University, Matt delivers lectures and is undertaking research into several areas of fitness including the effect of exercise on children with asthma, and is working on developing a solution for the low level of child participation in PE in schools.
£12.99 Paperback with flaps ISBN 978 1 84400 964 0 224pp 253 x 201mm 40,000 words including over 150 photographs Publication May 2011 Quadrille Publishing Ltd Alhambra House 27–31 Charing Cross Road London WC2H 0LS www.quadrille.co.uk
Introduction How to use this book How the programme works How to use the diary Fitness testing Goal setting Dietary information What you need Principles of exercise 12W
2W
4 8 12 14 16 20 22 28 30
12-WEEK 36 PLAN 2-WEEK 120 BLITZ THE EXERCISES THE FOOD Index Acknowledgements
140 178 190 192
WEEK 1
12-W
SUNDAY
WEEK 2
12-W
How was your first week? It may have been tough for some of you as you enter a regime of exercise and diet that is more structured than anything that you have done before, or tougher than you have worked for a while. Well done, you have taken the first steps towards come great changes. Today I am increasing the length of the interval training session that you did on Wednesday this week. You still get more rest than work time but the duration is longer and the relative rest is shorter. Same rules apply, push, push, push! Today’s Diet
Breakfast Fresh Fruit Salad with Yoghurt and Seeds and Fruit Smoothie Lunch Vegetable Pittas Dinner Marinated Tuna with Polenta
Today’s Workout
1. Cardio (Interval Training) Cross trainer or walking/running recommended 60 seconds at 85% MHR 90 seconds at 70% MHR
This is the first back-to-back day of exercise that you have done so far, so you may just have the first signs of a little fatigue in your legs when you try to get going today. Once your body starts moving and you get the circulation and mobility levels up you will feel fine. In fact, you might even feel as though opening up your lungs again after a short rest actually feels easier than having a day off between sessions. A new week and a fresh mindset! Start from scratch with your attitude, make this week a really great, complete week and feel as though you have raised your game, week by week.
Walking Lunges Bend both knees down to 90 degrees at the base of the movement, keeping your body tall at all times.
repeat these exercises 4 times rest for 30 seconds between sets
48 | 12-Week Plan | Week 1 | Day 7
25 RM 20 RM
Breakfast Vegetable Omelette Lunch Wild Rice Salad Dinner Simple Roast Chicken Dinner
Today’s Workout
1. Cardio (Constant Pace) Running recommended 25 Minutes at 70–75% MHR
p157 p158
complete 4 sets of each exercise rest for 30 seconds between sets
p144 p146
Seated Row Bicep Curl
repeat these exercises 4 times rest for 30 seconds between sets
Single Leg Bodylift Hamstring Curl
Today’s Diet
2. Resistance (Compound – whole body) Dumbell Press 15 RM Pec Fly 15 RM
repeat for a total of 10 Intervals
2. Resistance (Compound Training – lower body) Squats 20 RM Walking Lunges 20 RM
MONDAY
12 RM 15 RM
p160 p156
complete 4 sets of each exercise rest for 30 seconds between sets
p166 p145 Fixed Position Lunge Keep your body weight focused on the heel of your front foot to increase workload for the inner thigh and buttock of that leg.
Squat and Shoulder Press Fixed Lunge
15 RM 12 RM each leg
complete 4 sets of each exercise rest for 30 seconds between sets
3. Ab/Core Training (Routine 2)
49 | 12-Week Plan | Week 2 | Day 1
p162 p161
WEEK 1
12-W
SUNDAY
WEEK 2
12-W
How was your first week? It may have been tough for some of you as you enter a regime of exercise and diet that is more structured than anything that you have done before, or tougher than you have worked for a while. Well done, you have taken the first steps towards come great changes. Today I am increasing the length of the interval training session that you did on Wednesday this week. You still get more rest than work time but the duration is longer and the relative rest is shorter. Same rules apply, push, push, push! Today’s Diet
Breakfast Fresh Fruit Salad with Yoghurt and Seeds and Fruit Smoothie Lunch Vegetable Pittas Dinner Marinated Tuna with Polenta
Today’s Workout
1. Cardio (Interval Training) Cross trainer or walking/running recommended 60 seconds at 85% MHR 90 seconds at 70% MHR
This is the first back-to-back day of exercise that you have done so far, so you may just have the first signs of a little fatigue in your legs when you try to get going today. Once your body starts moving and you get the circulation and mobility levels up you will feel fine. In fact, you might even feel as though opening up your lungs again after a short rest actually feels easier than having a day off between sessions. A new week and a fresh mindset! Start from scratch with your attitude, make this week a really great, complete week and feel as though you have raised your game, week by week.
Walking Lunges Bend both knees down to 90 degrees at the base of the movement, keeping your body tall at all times.
repeat these exercises 4 times rest for 30 seconds between sets
48 | 12-Week Plan | Week 1 | Day 7
25 RM 20 RM
Breakfast Vegetable Omelette Lunch Wild Rice Salad Dinner Simple Roast Chicken Dinner
Today’s Workout
1. Cardio (Constant Pace) Running recommended 25 Minutes at 70–75% MHR
p157 p158
complete 4 sets of each exercise rest for 30 seconds between sets
p144 p146
Seated Row Bicep Curl
repeat these exercises 4 times rest for 30 seconds between sets
Single Leg Bodylift Hamstring Curl
Today’s Diet
2. Resistance (Compound – whole body) Dumbell Press 15 RM Pec Fly 15 RM
repeat for a total of 10 Intervals
2. Resistance (Compound Training – lower body) Squats 20 RM Walking Lunges 20 RM
MONDAY
12 RM 15 RM
p160 p156
complete 4 sets of each exercise rest for 30 seconds between sets
p166 p145 Fixed Position Lunge Keep your body weight focused on the heel of your front foot to increase workload for the inner thigh and buttock of that leg.
Squat and Shoulder Press Fixed Lunge
15 RM 12 RM each leg
complete 4 sets of each exercise rest for 30 seconds between sets
3. Ab/Core Training (Routine 2)
49 | 12-Week Plan | Week 2 | Day 1
p162 p161
WEEK 1
2-W
WEDNESDAY
WEEK 1
This is your third straight day and your first before your rest day tomorrow. With that in mind, give it your all today and let yourself get over it tomorrow. I am sure you feel as though you have been working out by now – you’re probably a bit stiff, perhaps a little tired too – but stick with it, its worth it. You might want to just spend a few minutes stretching before today’s workout to make sure that you feel ready for the efforts ahead. I have recommended that you swim today to give yourself a good variation on your cardio training and give some of your muscles a little impact. Today’s Diet
Breakfast Wholewheat pancakes and Fruit Smoothie Lunch Quinoa Salad Dinner Chicken with Couscous and Mint Yoghurt
Today’s Workout
1. Cardio (Constant Pace) Swimming recommended 45 minutes at 70–75% MHR 2. Resistance (Compound Training) Clean and Jerk 12 RM Pec Fly 12 RM Chest Press 12 RM Tricep Dips to failure
THURSDAY Use today to rest and recover fully. Spend some time stretching today if you feel any stiffness and make sure that you are rehydrating throughout the day. Don’t give in to the temptation to treat yourself for your hard work so far. You have done well if you have completed everything so far, so give yourself a pat on the back, but let’s leave it at that, the big rewards come later. You might feel as though you want to do something today and if you do you should go for a walk at a slow to moderate speed. If you feel tired, don’t worry, take it easy and rest before picking yourself back up for tomorrow. Today’s Diet
Breakfast Vegetable Omelette Lunch Salad Niçoise Dinner Marinated Tuna with Polenta
p152 p158 p156 p148
repeat this exercise circuit 3 times rest for 20 seconds between circuits
Bicep Curls All of the movement comes from your elbows, so you should keep your body still and focus on tensing the bicep alone.
Bicep Curls Pulldowns/Pull-ups Single Arm Row
12 RM 12 RM 12 RM
repeat this exercise circuit 3 times rest for 20 seconds between each exercise
3. Abs/Core Training (Routine 3)
NOTES
128 | 2-Week Blitz | Week 2 | Day 3
p156 p154 p161
REST AND RECOVER 129 | 2-Week Blitz | Week 1 | Day 4
WEEK 1
2-W
WEDNESDAY
WEEK 1
This is your third straight day and your first before your rest day tomorrow. With that in mind, give it your all today and let yourself get over it tomorrow. I am sure you feel as though you have been working out by now – you’re probably a bit stiff, perhaps a little tired too – but stick with it, its worth it. You might want to just spend a few minutes stretching before today’s workout to make sure that you feel ready for the efforts ahead. I have recommended that you swim today to give yourself a good variation on your cardio training and give some of your muscles a little impact. Today’s Diet
Breakfast Wholewheat pancakes and Fruit Smoothie Lunch Quinoa Salad Dinner Chicken with Couscous and Mint Yoghurt
Today’s Workout
1. Cardio (Constant Pace) Swimming recommended 45 minutes at 70–75% MHR 2. Resistance (Compound Training) Clean and Jerk 12 RM Pec Fly 12 RM Chest Press 12 RM Tricep Dips to failure
THURSDAY Use today to rest and recover fully. Spend some time stretching today if you feel any stiffness and make sure that you are rehydrating throughout the day. Don’t give in to the temptation to treat yourself for your hard work so far. You have done well if you have completed everything so far, so give yourself a pat on the back, but let’s leave it at that, the big rewards come later. You might feel as though you want to do something today and if you do you should go for a walk at a slow to moderate speed. If you feel tired, don’t worry, take it easy and rest before picking yourself back up for tomorrow. Today’s Diet
Breakfast Vegetable Omelette Lunch Salad Niçoise Dinner Marinated Tuna with Polenta
p152 p158 p156 p148
repeat this exercise circuit 3 times rest for 20 seconds between circuits
Bicep Curls All of the movement comes from your elbows, so you should keep your body still and focus on tensing the bicep alone.
Bicep Curls Pulldowns/Pull-ups Single Arm Row
12 RM 12 RM 12 RM
repeat this exercise circuit 3 times rest for 20 seconds between each exercise
3. Abs/Core Training (Routine 3)
NOTES
128 | 2-Week Blitz | Week 2 | Day 3
p156 p154 p161
REST AND RECOVER 129 | 2-Week Blitz | Week 1 | Day 4
Alternating Lunges A single leg exercise that not only strengthens the lower body but improves balance and stability.
Hamstring Curls Work the back of the legs in this exercise that works one of the areas of the body that stores stubborn body fat.
2
1 Start by maintaining good posture and having a shoulder width stance. 2 Step forward bending both knees to 90 degrees maintaining a straight torso. Push straight back up taking a step backwards and repeat with the other leg. For added intensity add a barbell or dumbbells.
Fixed Lunge/Fixed Position Lunges A more intense lunge variation that targets each leg in turn. Working statically means you do not have the ability to use momentum in this exercise adding an additional challenge.
1 Lie down with your back against a mat and heels resting on a ball. Press your heels into the ball and raise your hips off the mat until all your bodyweight is resting in the upper back and shoulders.
1
1
2
2 Hold this position and roll the ball towards yourself on the ball by bending your legs back and pulling the ball in with the heels. Push the ball away by straightening the legs.
1
1 Step forward into a lunge stance and hold this position.
2
Lateral Lunges A great mobility exercise for the hip area which also challenges single leg balance. The lateral nature of this movement means that compared to traditional movements of forward and back there is an element of stabilizing against lateral forces.
1
1 Start in a standing position with good posture and engage your core.
2 From this position lower your torso maintaining a straight back until both knees are at a 90 degree angle push straight back up to the top of the movement and repeat. For added intensity add a barbell or dumbbells.
2 Step to the right bending the right knee to 90 degrees while maintaining a straight left leg and leaning forward while maintaining a straight torso. Push straight back up taking a step back to the middle and repeat to the other side. For added intensity add a barbell or dumbbells.
144 | Exercises | Lower Body
145 | Exercises | Lower Body
2
Alternating Lunges A single leg exercise that not only strengthens the lower body but improves balance and stability.
Hamstring Curls Work the back of the legs in this exercise that works one of the areas of the body that stores stubborn body fat.
2
1 Start by maintaining good posture and having a shoulder width stance. 2 Step forward bending both knees to 90 degrees maintaining a straight torso. Push straight back up taking a step backwards and repeat with the other leg. For added intensity add a barbell or dumbbells.
Fixed Lunge/Fixed Position Lunges A more intense lunge variation that targets each leg in turn. Working statically means you do not have the ability to use momentum in this exercise adding an additional challenge.
1 Lie down with your back against a mat and heels resting on a ball. Press your heels into the ball and raise your hips off the mat until all your bodyweight is resting in the upper back and shoulders.
1
1
2
2 Hold this position and roll the ball towards yourself on the ball by bending your legs back and pulling the ball in with the heels. Push the ball away by straightening the legs.
1
1 Step forward into a lunge stance and hold this position.
2
Lateral Lunges A great mobility exercise for the hip area which also challenges single leg balance. The lateral nature of this movement means that compared to traditional movements of forward and back there is an element of stabilizing against lateral forces.
1
1 Start in a standing position with good posture and engage your core.
2 From this position lower your torso maintaining a straight back until both knees are at a 90 degree angle push straight back up to the top of the movement and repeat. For added intensity add a barbell or dumbbells.
2 Step to the right bending the right knee to 90 degrees while maintaining a straight left leg and leaning forward while maintaining a straight torso. Push straight back up taking a step back to the middle and repeat to the other side. For added intensity add a barbell or dumbbells.
144 | Exercises | Lower Body
145 | Exercises | Lower Body
2
Carrot and Sweet Potato Fishcakes with Herb Salad 50g carrot, cut into chunks 50g sweet potato, cut into chunks 100g cooked white fish, flaked and bones removed 1 tbsp finely chopped tarragon 2 tsp horseradish sauce 25g polenta 125g herb salad leaves 1 tbsp raspberry vinaigrette (see p178)
1 Preheat the oven to 180°C. 2 Add the carrot and sweet potato chunks to a saucepan of boiling water and cook until tender. 3 Mash the carrots and sweet potato, then stir in the flaked fish, tarragon and horseradish sauce. Shape the mixture into two fishcakes. 4 Spread the polenta out on a plate, then gently press the fishcakes in it until they are evenly coated. 5 Place the fishcakes on a lightly oiled baking tray and bake in the oven for 20 minutes. 6 Put the salad leaves in a bowl, add the raspberry vinaigrette and toss. Serve the fishcakes on top of the salad.
Beetroot and Carrot Salad 150g cooked beetroot, cubed 100g raw carrot, grated 100g canned cannellini beans (drained weight) 75g celery, finely sliced 50g quinoa, cooked according to packet instructions 2 tsp olive oil 1 tsp balsamic vinegar a few fresh basil leaves, torn into strips
1 Place the beetroot, carrot, cannellini beans, celery and quinoa in a serving bowl and mix together well. 2 Make the dressing by whisking the oil and vinegar together in a small bowl and then adding the basil. 3 Pour the dressing over the salad and toss so that all the ingredients are evenly coated. Season to taste.
Chicken and Ginger Stir-Fry 1 tsp sesame oil 1 tsp finely minced garlic 2 tsp finely chopped root ginger 75g skinless chicken or tofu, cubed 2 tsp soy sauce 1 tsp chilli paste 2 tsp lime juice 50g carrot, in thin sticks 35g leek, sliced 50g mushrooms, sliced 50g snow peas 35g bean sprouts 50g green cabbage, shredded 150g wholewheat noodles, cooked according to packet instructions
180 | The Food
1 Heat a wok or frying pan, pour in the sesame oil, add the garlic and ginger and fry. After a minute, lower the heat and add the chicken or tofu, stirring so that they don’t stick. Add the soy sauce and chilli paste, stirring occasionally. 2 Once the chicken or tofu has browned slightly, add the lime juice, carrot and leek. Cook, stirring, for 2 minutes before adding the mushrooms and 2 tablespoons of hot water. 4 When the mushrooms have softened, add the snow peas. Continue to stir. Add the bean sprouts and cook for another minute before adding the cabbage. Cook for a further two minutes, season to taste and serve with the noodles.
MATT ROBERTS I WILL MAKE YOU FIT
MATT ROBERTS I WILL MAKE YOU FIT
12-WEEK PLAN
12-WEEK PLAN
2-WEEK BLITZ
A day-by-day programme from Britain’s top personal trainer
2-WEEK BLITZ
get ready for your red carpet moment