The Programme sets you up to do a 45-60 min workout 3 days per week. This can be increased to 4 days depending on your rate of recovery. You follow the basic movement patterns for the first 4 weeks and once you are confident of your technique, you can move over to weeks 5 onwards and really develop your muscle gains.

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The idea is to build yourself up so that you can do the number of allocated reps with good form. Let's use the Bench press for example. If you are a beginner, we are first learning the basic push pattern. We are going to master the traditional Press Up movement. Once you can do 50 reps with good form and technique, once you are confident in that movement, we move on to replicating that movement lying on a bench using dumbbells. You may start with a light weight and do high reps, simply to create a muscle memory and to allow you to feel comfortable with what you are doing. Over time, you will build up to the number of reps allocating in the programme. The programme is built on progression. You must be patient, trust in me (and the process!) and not hurry into the 'big' exercises before your body has had a chance to adapt to some basic movement patterns.

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As for your diet plan, you will be redirected to a website that will ask for some basic information about you. This will give us your TDEE. Your Total Daily Energy Expenditure. Basically, this is going to tell you how many calories you need per day to function. To move, breathe and blink etc. Interesting fact, 25% of your daily calorie intake fuels your brain and its wondrous activities. Once we have your TDEE, we tailor the eating plan to accommodate the goal.

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So, if my TDEE is 2800 calories per day and I wish to lose body fat and put on lean muscle (hard but not impossible), I will create a calorie deficit of 500 calories per day. So your target is to ea 2300 calories per day. If your TDEE is 2800 and you wish to add size and want to put on weight (in the form of muscle mass), we will increase your calories by 300-500 so you are eating in a calorie surplus. So you modify the eating plan to suit your goal.

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The programme will include a video of me explaining this in more detail and how to manage the diet plan. The programme will also include exercise tutorials and guidance.