This document provides an overview of the Diamond Fitness Elite weight loss plan, which focuses on high intensity activities and nutritional tips. The plan aims to reduce calories and increase activity levels to promote fat loss. Specific exercises mentioned include fartlek training, which alternates between different intensities like striding out hard and jogging lightly. The plan is designed to progressively challenge the body to continue weight loss results through adaptations to increasingly difficult workouts over time.

1. Weight loss planDiamond Fitness Elite

2. OverviewOverview of the planIn your plan we will concentrate on using high intensity activities which will push your body to the limit and get that fat dropping off in no time.The plan will also include nutritional tips along the way to give you all the tools you need to reach your goal.How to loose weightWeight loss is achieved by executing two principles effectively: Reducing calories

3. Increasing activity levelsMany novices trying to loose weight will go on long runs, which they don’t enjoy, stick to the same diet and therefore end up quitting after a few weeks as they don’t see any results. Nutritional tipWhen on a fat loss programme swap your chocolate snack for a flap jack. Chocolate causes a spike in blood sugar levels which can leave you feeling down and even more hungry (that ‘Moorish’ feeling)

4. Fartlek training (A form of HIT)Swedish for speed play, this type of training promotes fat loss and is quick fire way to bust your body into a fit and healthy state.The basic principle behind this type of training is to work at different intensities for different durations. We will start this week with a relatively easy course to get you used to this type of training.Warm up – stretch for 10 minutes before you start this session Stride out hard for 90 seconds – light jog 30 seconds – ¾ pace 2 minutes – stride out 90 seconds – ¾ pace 1 minute – maximum effort 10 seconds – light walk 30 seconds(Repeat this 3 times)