ru andersons new year new body

| HOME | THE PLAN | TRAINING | DIET & RECIPES | SUPPLEMENTS | 

NUTRITION

Welcome to Ru Anderson’s New Year New Body – 30-Day Beginners Fat Loss Programme!

Let’s get started: The meal planner below is to provide you with a basic structure and an ideal template to follow. Use the suggested meals from it and the recipe section to create great tasting food every day. You don’t need to eat every meal suggested on this plan, it’s simply a template for you to use to guide your daily decisions and choices.

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. Use the recipes ideas to pimp up your food. You will have got this right when you begin looking forward to your meals and enjoy eating!

 

 


smoothie

 

CLICK TO VIEW AND PRINT FULL MEAL PLANNER TEMPLATE

PLUS: CLICK BELOW TO FILL IN YOUR OWN MEAL PLANNER!

RU ANDERSONS MEAL PLANNER

 

CALORIES & MACROS


The key factor in ensuring you achieve fat loss on this programme is creating a daily calorie deficit i.e. you start eating less than your body needs! Ideally this deficit should be as small as possible, to ensure your performance and health remains high over the course of this programme. It will also reduce cravings and hunger levels.

✓ Firstly, Work out your starting point or use a preferred app – you’re creating an effective yet sustainable process that will work towards achieving your goals over the coming months.

✓ It’s important to track your food intake for 3-5 days prior to changing anything. That’s so you can compare your existing calorie and macronutrient intake against the one suggested here.

✓ If you are only a few hundred calories away from your recommended intake, then feel free to transition onto this one when you are ready to start.

If you’re under-eating well below (400+ kcals) the calorie recommendations from this calculation yet seeing no weekly progress, then this programme is not going to be right for you currently.

 

TRAINING


ru andersons exercise plan

 

This programme will optimise fat burning – It is simple and effective, and it’s highly recommended that you stick to it as much as possible!

Exercise is a tool to aid fat loss when following a reduced calorie diet – however, weight training is an important and effective tool for burning calories and – therefore – body fat!

Weight training should be completed around four times a week – (see full plan below for weekly layout which outlines an ideal template for the suggested workouts.)

Just like with the nutrition plan this doesn’t need to be set in stone – adjust it to suit your routine and schedule!

 

CLICK TO VIEW AND PRINT FULL WORKOUT TEMPLATE

PLUS: CLICK BELOW TO FILL IN YOUR OWN WORKOUT PLANNER!

ru anderson workout planner

 

LIFESTYLE


Lifestyle factors are hugely important at any stage of fat loss – even more important when seeking low levels of body fat! Achieving your lowest level of body is down to a consistent, balanced and healthy lifestyle.

The first lifestyle priority is balancing the intense training routine and lower calorie diet with optimal recovery and rest. This means getting at least 8 hours of quality sleep per night and finding some down time each day to rest and de-stress.

Staying up late, skipping workouts and missing meals will not result in you achieving your lowest levels of bodyfat possible.

If you have a lot of projects or stress in your life currently, again this programme may not be the best option for you.

NEXT STEP: VIEW SUPPLEMENT GUIDE

 

MYTIME

| HOME | THE PLAN | TRAINING | DIET & RECIPES | SUPPLEMENTS |