Interval Weight Loss for Life

This post has been created for you to assist in your journey to weight loss and health & fitness.

Not all might be relevant to you, but please try to follow the guidelines and workout routines so you can work on either achieving your goals, or to maintain your health for years to come.

I recommend you invest in the following items:

  • Activity Monitor (waterproof)
  • Cross Trainers or Running Shoes
  • Water Bottle
  • Diary (to record your progress)
  • To Do List notepad
  • Set of Scales

Part one is a suggested routine for food intake and part two will be your training guide.

Plan and Implement Interval Weight Loss

  1. Five meals per day – biggest meal when you get up and smallest meal at the end of the day
  2. Home-cooked meals on six days per week during weight loss month and 5 days per week during maintenance month. Use your leftovers for lunch the next day to make life simple and save time and money
  3. One treat food per week (ice cream or glass of wine) during weight loss month and two per week during maintenance month.
  4. One dining out per week during weight loss month and two dining out during maintenance month – this could be either lunch or dinner but not both! If you don’t enjoy dining out, make yourself a treat at home!
  5. Exercise – 6 days per week during weight loss month and 5 days per week during maintenance month (see part two)
  6. Sleep 6 – 8 hours per night – aim to go to bed around 10 pm – during maintenance month allow yourself one or two nights to go to bed around 11 pm
  7. Start including three TV Free days per week and no more than two hours TV maximum on the other four days

What to eat when:

  1. Breakfast – biggest meal of the day such as porridge with fruit or scrambled eggs on whole grain toast with vegetables
  2. Morning Snack – piece of fruit or low fat yogurt
  3. Lunch – medium plate lunch, either left overs from the night before or a healthy fish based or vegetarian based salad with Wholegrain bread
  4. Afternoon Snack – piece of fruit or low fat yoghurt or dry roasted nuts or seeds (handful only)
  5. Dinner – small plate or rice bowl and prepare the rest for lunch the next day!

Make sure you drink at least 2 litres of water per day! If you feel hungry, drink water first before taking second servings.

Coffee & Tea are perfect beverages but don’t consume over 4 cups a day due to the caffeine content which might prevent you from sleeping in the evening.

Make sure that your meals (lunch & dinner) contain 50% Vegetables/Salad – 25% Protein and 25% Complex Carbs.

Cheese intake should be restricted to once a week!!!!

Avoid processed food and alcohol if you can – consume alcohol as a treat food!

Use the Hunger Scale in your Interval Weight Loss book – it will take time to teach the body a new way of eating but when you wake up hungry you know that you’re there!

Don’t Don’t overeat in the evening. If you feel hungry just before leaving work, have a small healthy snack to avoid having a big meal at home or a Snack Attack!

Weigh yourself once a week at the same time on the same spot. Record your weight in your diary and monitor your progress.

Remember during weight loss months you should aim for 0.5 kg weight loss per week – during maintenance months you should keep the weight the same.

If you go up or down in weight during your maintenance month, alter your food intake, but still follow the healthy options (so no crisps or pastries)

Your Training Approach:

Take Stairs….. 45 steps
  • Aim for 10,000 steps daily
  • During Weight Loss months train an additional 30 min 6 days per week on top of your 10,000 steps
  • During Maintenance months train an additional 30 min 5 days per week on top of your 10,000 steps
  • Walk – take the stairs – use baskets in the supermarket – go for an evening stroll – meet your friends in the park for a walk instead of the pub or coffee shop

Your training should be split in two as follows:

  1. Weight Loss Month – intensity 70% to 80% of your max HR two to three sessions per week – moderate three to four sessions per week
  2. Maintenance Month – moderate exercise five days per week

How to schedule your training and what to do:

Make sure your find the best time for you to train – it doesn’t matter if this is morning, noon or night!

Aim for three sessions of (Body) Weight training

Aim for three or two sessions of Cardio training

Cardio Training could be as simple as adding an extra 5,000 steps on the day by going for a walk – make sure you find different walks either near your work or at home to vary the intensity and avoid boredom

Weight Training could be simple circuits with sandbags, weights or bodyweight. Don’t forget to warm-up and cool-down at all times!

During Maintenance Month you could include Yoga – Infinity Walk – Floor Work

Try also swimming, cycling, group classes etc.

My sessions with you will consist of:

  • 5 min Warm-up
  • 10 min Plyometric Work
  • 30 min Main Session including teaching and showing you new routines
  • 10 min Core
  • 5 min Cool-down and review

For those training 30 min with me the session will be:

  • 5 min Warm-up
  • 20 min Circuit
  • 5 min Cool-down


  • Introduce and use your daily To Do List
  • Declutter
  • Use IWL for more information and food suggestions
  • It takes 66 days to form a new habit!
  • Maintain your sleep and eat pattern
  • Only weigh yourself once a week
  • Keep a diary and keep a record of weight loss,muscle gain and waist reduction
  • Be You!
  • Live to be Fit to be Fit to Live

Good luck and any question you know where fo find me!

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