This document outlines 5 key steps to fat loss and optimal health: 1) Create a vision and find your motivation, 2) Focus on balanced nutrition with proper timing of meals, 3) Engage in effective exercise programs like high intensity interval training, 4) Make positive lifestyle choices and find balance, 5) Commit to accountability by setting targets and measuring progress. Following this plan for 90 days can help achieve significant results by developing new healthy habits. The document also shares client testimonials who successfully lost weight and improved fitness using this approach.

1. 5 KEY STEPS TO
FAT LOSS &
OPTIMAL HEALTH

2. • 14 Years experience
• Master Trainer
• Gym management
• Cardiac rehabilitation
• Personal Trainer
• Get Results director
•
WHO AM I & WHY
SHOULD YOU
LISTEN?

3. • Why people fail with their
fitness
• Why we get fat
• 5 Key Steps to Optimal Health
and Fat Loss
• What to do to maintain your
great results
WHAT WE
ARE
COVERING
TODAY

4. • To support every client in
achieving their ultimate
health and fitness dreams.
• We aim to empower each
individual with the tools to
maintain great health and
the mind-set and beliefs to
support these changes for a
lifetime
OUR
VISION

5. WHY DO
75% FAIL
• Lack of Time
• Lack of structure
• Not getting results
quickly
• Bored with gym
• No accountability

6. • Everybody has busy, hectic
schedules
• Busy work obligations
• Children and family
responsibilities
• Social time for friends
• Plus rest and recovery just
to keep up…
• Where do you possibly find
time to exercise and still do
everything else that must
get done?
TIME
POOR

7. • Cardio workouts
• Body builder routines
• Hit Plateaus
• Today fitness research has
shown us new strategies
and techniques for getting
results…FAST
INEFFECTIVE
USE OF TIME

8. • Effective exercise plan
• Eating plan
• Progressive
LACK OF
STRUCTURE

9. • ‘The gym doesn’t excite me’
• ‘I don’t like the atmosphere in
a gym’
• ‘I hate the thought of going’
• ‘I get fed up after a while’
BOREDOM

10. • Metabolic workouts
• High Intensity Interval
Training
• Workout afterburn
• Cardio and strength together
• Build Muscle
• Improve Posture
SOLUTIONS
FOR
FITNESS
SUCCESS
IN A BUSY
WORLD

11. • Commit to set sessions each
week
• Commit to a date sensitive
goal
• Have ongoing evaluation
• What do you want to
measure?
• Re- evaluate regularly
ACCOUNTABILITY

12. 1. Excessive energy intake
2. Poor control of blood
sugars- Number 1 reason for
fat gain!
3. Poor macronutrient
balance- need all 3 in our
diets
4. Poor Hydration
5. Poor timing of meals
6. Poor GI function
WHAT
MAKES
PEOPLE
GAIN BODY
FAT

13. 7.Lack of daily activity
(cavemen/marathon runner)
8. Poorly structured exercise
programs
9.Poor sleep patterns
10. Poor work/ life balance
11. Not enough focus on good
nutrition (gym users/ dieters)
12. Following poor nutritional
advice
WHAT
MAKES
PEOPLE
GAIN BODY
FAT

14. • Create Vision
• Good Nutrition
• Well Structured Exercise
• Lifestyle choices
• Accountability
5 KEY
STEPS

15. • Create your vision
• Find your reason why…
• Embrace The Power of the
mind
• Overcome Limiting beliefs
• Have a support system
THE POWER
OF THE
MIND

16. • 80% Nutrition-20% Exercise!
• Eat Natural foods
• Timing of meals
• Balance blood sugars
• Change mind-set- (no calorie
counting, weighing, short term
focus)
• Avoid low fat!
• Keep a food diary
BALANCED
NUTRITION

17. • Big dynamic movements
• Continuous overload of
muscles
• High Intensity Interval Training
• Move more often
• Build muscle!!!
• Enjoy the gym
EXERCISE
SMARTER

18. • Above the hips= High Insulin and a
high intake of Carbohydrates
• Shoulder blades = High Insulin and a
low tolerance to a high CHO diet
• Belly button= High Cortisol levels
• Triceps low Androgen levels
• Pectoral - low Androgen levels due to
excessive aromatisation
• Waist low Thyroid Function
• Thighs- High estrogen levels
TARGET
THOSE
PROBLEM
AREAS

19. • Health is your wealth
• Create balance
• Create Positive habits
• Promote Good health
as a Family
LIFESTYLE

20. “How Long Does It Take To
Achieve Significant Results?”
Give yourself a good 90 days to achieve significant
results with your program AND cement in the new
lifestyle habits necessary to maintain them…for life!

21. • Commit to a program
• Set yourself targets
• Measure your progress
• Make it public
ACCOUNTABILITY

22. CASE STUDIES AND COMMENTS
FROM SOME OF OUR CLIENTS…

23. GEMMA SINCLAIR
“SINCE HAVING MY FIRST BABY IN AUGUST 2013 I HAD
DEVELOPED SEVERE BACK PAIN, BAD EATING HABITS AND
NEEDED DIRECTION ON HOW TO APPROACH EXERCISE
AFTER HAVING A CAESAREAN. HAVING PAUL’S EXPERTISE
WAS ESSENTIAL TO GETTING ME BACK ON TRACK TO LOSE
WEIGHT AND IMPROVE MY FITNESS LEVELS, AND ALSO TO
HELP ME GAIN BACK MY CONFIDENCE
I CAN’T RECOMMEND GET RESULTS FITNESS ENOUGH FOR
ANY NEW MUM WHO FEELS THAT THEY ARE STRUGGLING
TO GET BACK IN SHAPE AND NEED EXPERT ADVICE ON
EXACTLY HOW TO GET THERE. I’M PROOF THAT EXERCISE
AND HEALTHY EATING CAN BE DONE…..EVEN WITH A BABY!”

24. Ishbel Macphail
“Get Results came highly recommended. I signed up
for a session in November with a short term goal of
losing weight for the Christmas party season and an
overall goal of increasing fitness for a ski holiday in
early February I exceeded my Christmas goal. I went
off on my skiing holiday in February feeling fit and
confident and had the best time.”

25. Jim Russell
“Paul quickly identified the cause of the pain and
introduced a programme of exercises and
stretches which has seen a dramatic improvement
in my back pain and general fitness.
The most positive result has been the realisation
that back pain which I previously had assumed
was permanent could be managed by proper
exercise and stretching, losing a few pounds at
the same time did not hurt either.”

26. Donna Longwill
“The most significant difference since joining
Get Results is losing inches but also I feel a lot
more alive happier and not so tired all the
time!”

27. • Get the expert advice
• 100% Guarantee
HOW
CAN WE
HELP
YOU?

28. Q&A
• Email us if you have any questions
• You can download our Free How to
be Fit after 40 Report @
http://www.glasgowpersonaltrainer
s.co.uk/
Book a Free Consultation Now-
info @getresultsfitness.co.uk