THE STARTING

FAT-LOSS PROGRAM
Everything you need to kick-start your fat loss journey
while improving your health at the same time.

START PROGRAM
www.yourdomain.com
THE STARTING
FAT-LOSS PROGRAM
Everything you need to kick-start your fat loss journey
while improving your health at the same time.

START PROGRAM

www.yourdomain.com
THE STARTING
FAT-LOSS PROGRAM
Everything you need to kick-start your fat loss journey
while improving your health at the same time.

START PROGRAM

www.yourdomain.com
 AMANDA COOPER
ABOUT ME

“Insert some interesting facts about you here and

why you are the best coach in the world. You rock!”

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4
ACTION PLAN
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ACTION PLAN 6

WELCOME NUTRITION

PRIMARY GOAL: Lose weight, increase strength and feel Fat loss is not about boring and bland meal plans. It is about
healthier. how much you are eating on a consistent basis. Therefore our
primary goal is to calculate how many calories you need to
If you are looking to kick-start your fat loss efforts while consume daily. We also know the importance of how your
improving your health at the same time, then this program is daily protein, carbohydrate and fat intake are too, so that must
for you. be calculated before starting. You will find more info on how
to do this soon.
This program contains the key information and resources that
The meal planner below is to provide you a basic structure
you will need for sustainable and realistic weekly fat loss.
and an ideal template to follow. Use the suggested meals
from it to create great tasting food every day. You don’t need
Apply this and stay consistent to it and you will achieve great
to eat every meal suggested on this plan; it’s simply a
results.
template for you to use to guide your daily decisions and
choices.
Below you will find some further details on what to consider
during this fat-loss program. Make sure you create great tasting, varied and nutritious
meals. Don’t just eat a plain chicken breast with some boring
veg, spice it up and get creative with it all. You know you have
got this right when you actually look forward to your meals
and enjoy eating.
ACTION PLAN 7

In summary: In this program you will find a training planner, which outlines
1. Calculate your personalized calorie and macronutrient an ideal template for the suggested workouts. Just like with
intake (see below) the nutrition plan this doesn’t need to set in stone for your
2. Aim to be within 5% of your recommended calorie intake success. It can and likely should be adjusted to suit your
daily routine and schedule.
3. Use a food tracker such as www.MyFitnessPal.com to
You can therefore complete this exercise at any time of the
record and track accurately
day and the only rule to exercising for fat loss is... just get it
done!
TRAINING
LIFESTYLE

Your SFL training program has been created to optimize fat

burning from your exercise efforts. This plan is simple yet
highly effective, and it’s recommended that you stick to it as Since this is our Starting Fat Loss program, we have already
closely as possible. put into place the most important factors for your success. So
for the mean time, simply focus on the above and make those
Exercise is simply a tool to aid fat loss when following a consistent changes to your current routine.
reduced calorie diet. Weight training is a very effective tool for
burning calories and thus body fat, so it is the cornerstone to But aiming for 7-8 hours of quality sleep each night and finding
this program. some time to unwind or relax daily will greatly improve your
health and well-being throughout this program.
You shouldn’t be weight training daily, so you will also need to
do some further lower intensity exercise on your non-weight
training days. The ideal is some walking or cycling.
ACTION PLAN 8

CALCULATE YOUR CALORIE AND It’s important to track your food intake for 1-3 days prior to
changing anything. That’s so you can compare your existing
MACRONUTRIENT INTAKE calorie and macronutrient intake to your suggested one from
the website.
If you are only a few hundred calories away from your
The key factor to ensuring you achieve fat loss on this recommended intake, then feel free to transition onto your
program is creating a daily calorie deficit i.e. you start eating new calculations when you are ready to start.
less than your body needs.
If you find you are already under eating well below (600+
Ideally this deficit should be as small as possible, to ensure kcals) the calorie recommendations from this calculation yet
your performance and health remains high over the course of are seeing no weekly progress, then you should slowly
this program. It will also reduce cravings and hunger levels. increase your food intake (by approx. 200 kcals per week) until
By taking some time now to use the information and you reach the desired starting point.
calculator below to determine your ideal starting point, you’re Once you are consistent with your ideal starting daily caloric
creating an effective yet sustainable process over the coming intake and macronutrient breakdown, you’ll likely need to
months to your goals. adjust it for ongoing progress.
It typically takes between 2 and 4 weeks to determine
whether a nutrition or training routine is working. Consistency
Do not skip this step – it is the critical component to
during this time is critical.
personalizing this program for your exact needs and goals.
Please read all of the information on the below website and If changes need to be made, the first point of call is to adjust
use the in-built calculator to determine your ideal starting your daily calories. I’m a fan of only adjusting these by small
point. amounts at a time – reaping the most from the least.
If you require further or faster fat loss, I’d typically recommend
reducing overall calories by no more than 200kcals as a time
CALORIE AND MACRONUTRIENT and assessing this every 7-14 days. For sustainable fat-loss,
CALCULATOR >> you want to see no more than 1-2 pounds weight loss every
week.
ACTION PLAN 9

MY CALCULATED MACRONUTRIENT BREAKDOWN

CALORIES PER DAY

WITH MACROS

PROTEIN CARBOHYDRATES FATS

MEAL PLAN 10

MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST Grilled Avocado Grilled Avo with

(Ideally 30- with Black Beans BLT Breakfast BLT Breakfast Protein Crepes + Black Beans &
Brain Juicer Brain Juicer
60 min after & Salsa Bowl + handful Bowl + handful handful of fresh Salsa
Smoothie Smoothie
waking e.g. + handful of of fresh berries of fresh berries berries + handful of
7-8am) fresh berries fresh berries

LUNCH Leftover Italian Leftover Hot

(Ideally 3-4 Leftover Asian Leftover Chicken Leftover Korean Leftover
Shrimp & Pesto Smoked Salmon
Beef Soup Bruschetta Chicken Wraps Zucchini Pizza Brain Juicer
hours after Pasta & Quinoa salad
+ 1 serving of + 1 serving of + 1 serving of Bites + 1 serving Smoothie
meal 1 e.g. + 1 serving of + 1 serving of
fruit fruit fruit of fruit
12-1pm) fruit fruit

SNACK E.g. homemade E.g. homemade E.g. homemade E.g. homemade E.g. homemade E.g. homemade E.g. homemade
(Ideally protein bars, protein bars, protein bars, protein bars, protein bars, protein bars, protein bars,
nuts, rice cakes nuts, rice cakes nuts, rice cakes nuts, rice cakes nuts, rice cakes nuts, rice cakes nuts, rice cakes
between
with peanut with peanut with peanut with peanut with peanut with peanut with peanut
lunch and butter, fruit, dark butter, fruit, dark butter, fruit, dark butter, fruit, dark butter, fruit, dark butter, fruit, dark butter, fruit, dark
dinner e.g. chocolate, super chocolate, super chocolate, super chocolate, super chocolate, super chocolate, super chocolate, super
4pm) shake shake shake shake shake shake shake

During: Workout
During: Workout During: Workout During: Workout During: Workout During: Workout During: Workout
drink with 500ml of
drink with 500ml of drink with 500ml of drink with 500ml of drink with 500ml of drink with 500ml of drink with 500ml of
WORKOUT water
water water water water water water
NUTRITION Post: Ripe banana
(If applicable) Post: Ripe banana Post: Ripe banana Post: Ripe banana Post: Ripe banana Post: Ripe banana Post: Ripe banana
with serving of
with serving of with serving of with serving of with serving of with serving of with serving of
protein powder
protein powder protein powder protein powder protein powder protein powder protein powder

DINNER Chicken Hot Smoked

Bruschetta served Korean Chicken Italian Shrimp & Zucchini Pizza
(Ideally 3-4 Salmon & Asian Beef Soup
with a serving of Wraps Pesto Pasta Bites
hours after Quinoa salad
rice Meal Out –
meal 3 e.g. 7- + Remaining
+ Remaining + Remaining + Remaining Enjoy!
8pm or 60-120 + Remaining + Remaining macros as you
macros as you macros as you macros as you
min post macros as you see macros as you see fit
see fit see fit see fit
workout) fit see fit
SUPPLEMENT GUIDE 11

BASE SUPPLEMENTS § MULTI –VITAMIN

Supplementing with a multivitamin will help eliminate the
possibility of deficiencies that are often produces by reduced
§ WHEY PROTEIN POWDER – HEALTH, STRENGTH, MASS dietary variety or calorie intake and increased loss from
BUILDER, FAT LOSS exercise. Research shows that intense training can deplete
essential vitamins and minerals. This can interfere with muscle
Whey protein makes up to 20% of the protein in milk. Whey is growth and strength gains. 

the most effective protein for increasing muscle protein
synthesis, the process in muscle cells that results in muscle Dosage: Take a multivitamin once or twice daily with meals.
growth. There are numerous reasons why whey is so effective, Choose brands that provide 100% of the daily value of C, D, E
such as its high content of branched-chain amino acids and most of the B-complex vitamins, as well as 100% of zinc,
(BCAAs) and its ability to boost blood flows to muscles. copper and chromium.

Dosage: As required but limit to 1-2 servings per day.

WORKOUT NUTRITION

§ OMEGA 3 FISH OIL - HEALTH, STRENGTH, MASS BUILDER, Workout drink containing Essential Amino Acids (EAA’s) and
FAT LOSS
 lactic acid buffers such as beta alanine. Carbohydrates are
optional.
Fish oil contains the essential omega-3 fatty acids
eicosapentaenoic acid (EPA) and docosahexaenoic aid (DHA), Dosage: 1 serving per 30-60 minute workout.
which are known to provide a number of health and
performance benefits. Not only do these fatty acids appear to
reduce the risk of heart disease and stroke, they also provide
other health benefits, such as helping to prevent muscle
breakdown, enhancing joint healing, improving brain function
and achieving greater fat loss.
Dosage: 1-3 grams with a main meal per day.

11
TRAINING PLAN
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TRAINING PLANNER 13

WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Rest Day
Weight Weight Low intensity Weight Low intensity Weight
(Foam
TYPE Training Training exercise e.g. Training exercise e.g. Training
rolling/mobility
Day 1 Day 2 walking/cycling Day 1 walking/cycling Day 2 as needed)

Time & Anytime – 60 Anytime – 60 Anytime – 30 Anytime – 60 Anytime – 30 Anytime – 60 Anytime – 60

Duration minute minute minutes minutes minutes minutes minutes

WEEK 2
Rest Day
Weight Weight Low intensity Weight Low intensity Weight
(Foam
TYPE Training Training exercise e.g. Training exercise e.g. Training
rolling/mobility
Day 1 Day 2 walking/cycling Day 1 walking/cycling Day 2 as needed)

Time & Anytime – 60 Anytime – 60 Anytime – 30 Anytime – 60 Anytime – 30 Anytime – 60 Anytime – 60

Duration minute minute minutes minutes minutes minutes minutes

WEEK 3
Rest Day
Weight Weight Low intensity Weight Low intensity Weight
(Foam
TYPE Training Training exercise e.g. Training exercise e.g. Training
rolling/mobility
Day 1 Day 2 walking/cycling Day 1 walking/cycling Day 2 as needed)

Time & Anytime – 60 Anytime – 60 Anytime – 30 Anytime – 60 Anytime – 30 Anytime – 60 Anytime – 60

Duration minute minute minutes minutes minutes minutes minutes

WEEK 4
Rest Day
Weight Weight Low intensity Weight Low intensity Weight
(Foam
TYPE Training Training exercise e.g. Training exercise e.g. Training
rolling/mobility
Day 1 Day 2 walking/cycling Day 1 walking/cycling Day 2 as needed)

Time & Anytime – 60 Anytime – 60 Anytime – 30 Anytime – 60 Anytime – 30 Anytime – 60 Anytime – 60

Duration minute minute minutes minutes minutes minutes minutes
TRAINING PLAN 14

TRAINING PROGRAM *if you don’t have access to prowler or sled choose a
plyometric exercise and do it for 45 secs flat out instead (also
ideal for busy gyms with limited space.)

You will find some important information below to ensure you

get the best results from following this plan. PROGRESSION MODEL
Circuits – should be completed in sequence when possible.
WEEK 1 WEIGHTS
WEEK 1 – RECORD WEEK 2 WEEK 3 WEEK 4
E.g. A1 followed by A2 followed by A3 and then rest. Complete
this for required number of sets before moving onto B1-B3. If this Rest Between Circuits See Plan -10 sec -10 sec -10 sec
is not possible (busy gym) simply complete one exercise at a Number of Sets (every exercise) 3 3 4 4
time for desired number of sets and then move on to next
exercise.
Tempo – this is the tempo at which you should perform the
exercise.
E.g. Squats with tempo 3201 – 3s down, 2s pause at bottom, 0s
up (explosive up), 1s pause at top; Chest press with tempo 3010
– 3s up, 0s at top (no pause), 1s down, 0s at bottom (no pause).
Progression Model – apply this each week to challenge the
body.
E.g. Reduce resting times between each completed circuit by
10 seconds every week (use timer if required). Increase the
number of working sets in the final two weeks of program.
TRAINING PLAN 15

DAY 1

CIRCUIT EXERCISE REPS TEMPO REPS

A1 Dumbbell Split Squat 8 to 10 4010 0s

A2 Flat Dumbbell Chest Press 10 to 12 3010 0s

A3 Rowing Machine Sprint 45s n/a 90s

B1 Leg Curl 15 to 20 3010 0s

B2 Lat Pulldown 12 to 15 2022 0s

B3 Sled Drag* 45s n/a 60s

C1 Calf Rise 15 to 20 3110 0s

C2 Dumbbell Lateral Raise 12 to 15 2020 0s

C3 Burpees 45s n/a 60s

TRAINING PLAN 16

DAY 2

CIRCUIT EXERCISE REPS TEMPO REPS

A1 Barbell Deadlift 8 to 10 4010 0s

A2 Dumbbell Shoulder Press 10 to 12 3010 0s

A3 Sled Drag* 45s n/a 90s

B1 Dumbbell Squat 15 to 20 2022 0s

B2 Seated Cable Row 12 to 15 2022 0s

B3 Burpees 45s n/a 60s

C1 Triceps Pushdown 15 to 20 3110 0s

C2 Ab Crunch 20 to 25 2020 0s

C3 Rowing Machine 45s n/a 60s

16
TRAINING PLAN 17

CORE WORKOUT D1 LEG DROP

Lie on the floor with your lower back gently pressed down
towards the floor. Hold your legs straight above your hips,
A1 MINI CRUNCH ensure you are pulling your navel in and down throughout the
exercise.
Lie down on your back, draw your navel in, then lift your head &
shoulder blades off the ground. Keep your chin tucked down
Count to 10 while slowly lowering both legs to the ground.
towards your chest. Slide your hands along the ground to your
feet. This is a very small movement you should be aiming to
E1 SIDE CRUNCHES
produce a large contraction in your abdominals.
Hold for 5-10 seconds before lowering back down in a controlled Lie face up, your knees together bent 90 degrees. Without
manner, then repeat 10 times. moving your upper body, lower your knees to the right so that
they're touching the floor. Place your fingers behind your ears.
Raise your shoulders toward your hips. Pause for 1 second,
B1 SIDE CRUNCHES then take 2 seconds to lower your upper body.
Lie face up, your knees together bent 90 degrees. Without
Repeat 15 times for each side.
moving your upper body, lower your knees to the right so that
they're touching the floor. Place your fingers behind your ears.
F1 PLANK
Raise your shoulders toward your hips. Pause for 1 second, then
take 2 seconds to lower your upper body.
The plank position should be performed face down supported
Repeat 15 times for each side. only on the knees or toes and elbows. Elbows should be
positioned directly underneath the shoulders, with a long line
from your head down to your bottom or heels.
C1 Big Kicks
Hold for 60 seconds.
Start lying on your back, arms at your sides and palms facing
down. With legs extended, lift the heels off the floor. Make quick, Repeat this whole circuit 3 or 4 times
full range pulses with the legs, while keeping the core engaged.

Aim to do between 10-20 kicks.

PROGRESS DIARY
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MEAL PLANNER 19

MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST

SNACK

LUNCH

SNACK

DINNER
MACRONUTRIENT TRACKER 20

MACRONUTRIENT TRACKER

MACROS DAILY CALORIES PROTEIN (G) FATS (G) CARBS (G)

ORIGINAL

ADJUSTMENT 1

ADJUSTMENT 2

ADJUSTMENT 3

ADJUSTMENT 4

ADJUSTMENT 5

ADJUSTMENT 6

ADJUSTMENT 7

ADJUSTMENT 8

ADJUSTMENT 9

ADJUSTMENT 10

ADJUSTMENT 11

ADJUSTMENT 12
LIFESTYLE DIARY 21

LIFESTYLE DIARY § What time did you wake up today?

Below is an example daily sleep & lifestyle diary that you can
complete for a recommended time frame. This will help you
build a report to identify specific lifestyle elements that may
also need to be improved to maximize the results. The more
detail you include, the better the report, the better your results. § How was the quality of your sleep?

DATE:

§ How have you felt overall today?

§ How did you feel this morning & throughout the day?

§ What time did you go to bed last night?

§ Supplements taken?
LIFESTYLE DIARY 22

§ Did you exercise as intended today? Yes or No?

§ Did you stay within 5% of your current daily calorie target?

Yes or No?

§ On a scale of 1-10 (1 being bad and 10 being great) – how

stressed were you today?
FOOD DIARY 23

DAILY FOOD DIARY

DAY/DATE:

TIME + MEAL FOOD + AMOUNT COMMENTS

TRAINING PLANNER 24

WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TYPE

Time &
Duration

WEEK 2

TYPE

Time &
Duration

WEEK 3

TYPE

Time &
Duration

WEEK 4

TYPE

Time &
Duration
PROGRESS RECORDER 25

MONTH 1 MONTH 2 MONTH 3

MEASUREMENT WEEK 0 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12

Scale weight

Waist Size – 2” Above Belly Button

Waist Size - At Belly Button

Waist Size – 2” Below Belly Button

Bodyfat Reading (scales/callipers)

Pictures? Yes - - - Yes - - - Yes - - - Yes

MONTH 4 MONTH 5 MONTH 6

MEASUREMENT WEEK 13 WEEK 14 WEEK 15 WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20 WEEK 21 WEEK 22 WEEK 23 WEEK 24

Scale weight

Waist Size – 2” Above Belly Button

Waist Size - At Belly Button

Waist Size – 2” Below Belly Button

Bodyfat Reading (scales/callipers)

Pictures? - - - Yes - - - Yes - - - Yes