* The calories you need to shift weight (approximately)
* How to turn the fat loss tap on & keep it flowing without much effort
There’s one big problem though
What the hell do we do when a curve ball gets thrown at us
We’ve got a steady ‘plan’ in place Monday – Friday but suddenly the weekend comes along
BANG
Friday beers
Kebab on the way home
Saturday breakfast
Afternoon lunch
Saturday film & takeaway
Sunday roast
Pizza & ice cream with the kids
At least one of these comes along & F*ck
The progress we’ve made in the week has been dented
Or maybe even stopped
If this is you it’s completely normal
Here’s how we get round it though:
A. Move your ass a bit more in the week
Take note you pencil pushers at your desk all day
Your activity level is seriously low
10,000 steps a day is a recommended target
The pencil pushers in Build&Blast90 hit somewhere between 2000 – 6000
One guy hit a genuine 680 steps last week
Thats low
For the average overweight guy 15 minutes walking burns 90-120 calories (approximately)
If you’re a pencil pusher do this twice a day Mon-Fri to burn an extra 180-240 calories
B. Eat a bit less
I could write an essay on this
But never forget less calories does NOT mean less food
With changing food choices that could actually mean MORE FOOD
I’m talking calories here though
From the calorie figure you’ve worked out like I showed you the other day
Drop off another 150-200 calories
This should be small enough to not make you hungry
But combined with your extra activity be big enough to make a difference
Lets wrap this up… If we add the extra calories you’ve burned to the less that you’ve eaten
We have around a 300-450 calorie ‘drop’ each day
Mon-Fri we’re talking 1500-2250 total calories dropped off
That you can now consume on the weekend
& still shift fat
This is how ‘they’ do it
Or at least one way anyway
(Out of ‘A & B’ you can do both, just one, more of one & less of another. Whatever works for YOU)
I teach this inside of Build&Blast90
& use 4 other methods to combat the weekend with these guys & 1-1 clients
Now it’s over to you do give it a go
Which of course I know is easier said than done
Drop me a reply of you have a question or if you think you missed something from a previous email
Marcus
PS
Ben shifted 50kg of fat & I built Build&Blast90 from the system I used with him
Kirky & Marcus W both with wives 2 kids & managing businesses built a “better body at 30+ than I had in my 20’s”
& Cameron went from skinny fat to stacked & jacked
Click the image of these guys below to find out exactly how we did it
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