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Your mission, should you choose to accept it…

Category 1

Hopefully by now you will have made a decision on how best to gain muscle. 

Category 2

Some of you may have identified that you need to do less exercise or change your current exercise regime which can be a bit of a head-wreck. 

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Why is this important?

Category 1 – Oestrogen is stored in body fat, especially fat around the middle, in both men and women. This excess oestrogen can cause failure to ovulate, short luteal phase, brown spotting before a period or miscarriage. For men it can affect sperm count, motility and morphology.

Category 2 – Certainly being a good weight is important for fertility however it is possible to be under fat, in fact dropping below 9 stone can cause a cessation of periods as Nature has no use for menstrual cycles if there is no possibility of a successful pregnancy.

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What you actually need to do:

Category 1

In your journal write down…..

  • What exercise you will do
  • How often you will do it per week 
  • What your target hip to waist ratio is by  the end of the programme (11 weeks from now)

These are closed statements, actionable, measurable steps – no ifs, buts or maybes!

Category 2

While you are getting an easy week this week I want you also to stay focused and committed 

Please post your meal plan for the week in your journal, even if it exactly the meals from the plan I gave you, repetition is powerful. 

  • Daily breakfast with 15 grams protein
  • 2 daily snacks with protein

 

 

 

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