YOUR STEP-BY-STEP NEW YEAR'S TRANSFORMATION PLAN

New Year- our favourite time for setting goals to lose fat, build muscle or just get fitter. With this step-by-step plan, you will be set up for success.

- Dan Wynes

The aim of this plan is to increase lean muscle and decrease fat. Create a lean and toned physique and set in place something that is sustainable and realistic for the foreseeable future. Being realistic about what you can achieve in 8 weeks is very important but it is directly linked to your commitment and work ethic. If you are a beginner or haven’t trained consistently recently, the novel stimulus of training and eating to fuel your performance and recovery will have great rewards. A rough guide would be a drop of 4-8kg of body fat and the aim is to increase muscle strength and size so it’s not likely that your overall bodyweight will drop by that much, but that isn’t the goal.

Last year my client Bruno came to one of my seminars. He expressed interest in competing but wanted to know the limitations his age may present. Bruno, aged 42, entered into the BodyPower Model Search with just 8 weeks to prep.

BASIC NUTRITION

The most important factor contributing to body composition is the quantity of calories you’re consuming. Eat more than your burning (calorie surplus) and you’ll gain weight, eat less than your burning (calorie deficit) and you’ll lose weight. To get an idea of how many calories you should be consuming, take your body weight in kilograms and multiply it by 30-40 (depending on whether your goal is to gain or lose weight). With this plan we’re aiming to get a good balance of both, so we will multiply by 35. The calculation looks like this: Your Bodyweight x 34 = calorie consumption target.