March 20

An Open Letter To The Ladies…


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You’re about to find out the REAL reason you’re not losing weight.

I warn you now – you’re probably not going to like it.

But I’m not here to make you feel warm and fuzzy. I’m here to help.

If you want a fairytale, talk to Disney.

I’m working on the assumption you’re after the hard truth.

Well here it is…

The results you’re seeing now are a direct result of the choices you’ve made in your life in the last 6 months.

The good news is I guarantee that by the end of this blog post you’ll feel better AND have a clear action plan for the next 12 weeks so you can stop feeling so bloated, frustrated and like big fat pregnant butch shemale.

CRUSHING TRUTH #1 – More Exercise Isn’t The Answer, Unless…

…you’re training less than 3x per week at the moment.

I’m going to let you in on a little secret – you don’t need to train every day. Hell, you don’t even need to train 6x per week. And you could probably get away with not even training 5x too (but 5x might get you there faster).

If you really love training and do it because you enjoy it and there’s nothing you’d rather do then more power to ya, but if you see it as a means to an end – more training probably isn’t the answer.

The quality of your sessions is of a much higher importance (high intensity strength training and metabolic conditioning is best) because it’s the TYPE of training you do that will dictate how you look at the end of the day.

Get strong, lift weights and do some high intensity conditioning and you’ll look like an athletic fox.

Run yourself into the ground with endless cardio and you’ll look like a baggy dress on a clothes hanger.

CRUSHING TRUTH #2 – It’s Not Genetics

Ok, I’ll admit it – girls DO have a tougher time getting lean than guys. Especially when it comes to your legs. Blame Mother Nature for that one – and dropping massive amounts of bodyfat quickly isn’t good for that baby Evolution wants you to carry, so it’s going to make your life harder.

…but ya know what? Tough shit. You can’t do anything about it now so I offer you this piece of advice;

If you can’t change it don’t worry about it, if you can change it – do something about it

The good thing is though, you also have a much higher pain tolerance than guys (..again, thank Evolution for that one!) so you can push harder and get more out of each session.

Remember, we’ll be solving these problems before we’re finished!

CRUSHING TRUTH #3 – It Probably Is Your Food, But… You Might Need To Eat MORE

I wrote a blog post a while back called “It’s Not Your Metabolism” and it opened with the line “the higher you can keep your calories, the more fat you’ll lose.” I was telling the truth.

What happens if you take 1, and half it?

And then half it again?

And then half it again?

And again?

And again??

Very quickly you’re left with almost nothing. And that’s what most girls do when they try to lose weight – they just take food away again and again until they’re eating nothing but brocolli and lettuce and smashing out burpees all day.

…and then you end up tired, frail, cranky, run down, no energy and pissed off at the world because you’re STILL not seeing results.

Even though you’re trying really, really hard.

I won’t rehash the whole metabolism thing here because I’ve done it already elsewhere but simply put;

Dropping calories leads to lower energy, less training, more hunger and worse binges.

Reckon that’s the fastest way to sustainable results…?

Nah. Me either.

If you want to find out more, you can go read the entire blog post here:

CRUSHING TRUTH #4 – It’s Probably Your Fault. But Not Really. Or Is It?

It’s well known by now that people are notoriously unreliable at accurately recording and estimating calorie intake. Sometimes up to 16-30% off! And that’s without even mentioning that the food labels you see on the back of the packet of paleo gluten free pasta you just ate could be off by up to 20% too.

Is calorie counting broken?

…no – you’re just doing it wrong.

The calories in meat, good quality natural vegetables, and “better” carb sources like rice, sweet potato and other root veg is pretty much set. Calorie counting only gets hard when you’re counting “lab food”.

If your food was made by men in white coats, you’ll eventually need other men in white coats to look after you.





And here it is…

 I call it “The Grandmother Approach” 

It’s exactly what your grandmother would tell you to do.

If she was an arse kicking personal trainer.

Training + Nutrition + Time = RESULTS


You need to do AT LEAST 3x strength training sessions per week & 2x high intensity interval sessions. Here’s a 6 week training template you can follow, after 6 weeks, you simply change the exercises);

A) Squat 5×8 (add 2.5kg per week)

B1) Push Ups 5×10
B2) Stiff Leg Deadlift 5×10
C1) Barbell Row 5×12
C2) Split Squats 5×12 each side
D1) Pulldowns 5×15
D2) Tricep Pushdowns 5×15

A) Kettlebell Swing: 10 reps on the minute every minute for 10 minutes (add a rep each week)

B) Dumbbell Complex- 5 rounds: 5x DB cleans, 5x DB squats, 5x DB Push Presses, 5x DB Rows, 5x DB Reverse Lunges
C) Rower Intervals: 20s on, 40s off x10 (add a round each week)
D) Incline treadmill walk for whatever time is left in the hour

A) Bench Press 5×8 (add 1 to 2.5kg per week)

B1) Seated Dumbbell Press 5×10
B2) Leg Curls 5×10
C1) Dumbbell Row 5×12 each side
C2) Walking Lunge w/ bar on back 5×12 each side
D1) Reverse Grip Pulldowns 5×15
D2) Close Grip Push Ups (on knees) 5×15

A) Kettlebell Swing: 11 reps on the minute every minute for 10 minutes (add a rep each week)

B) Dumbbell Complex – 5 rounds: DB clean x7, DB press x7, DB squat x7, DB press x7, DB row x7
C) Rower Intervals: 30s on, 60s off x10 (add a round each week)
D) Incline treadmill walk for whatever time is left in the hour

A) Deadlift 5×5 (add 2.5 to 5kg per week)

B1) Incline Dumbbell Bench Press 5×10
B2) Reverse Lunge 5×10 each side
C1) Chest Supported Row 5×12
C2) Dumbbell Goblet Squat 5×12
D1) Neutral Grip Pulldowns 5×15
D2) Close Grip Bench Press 5×15


 Meal Frequency:

  • 3 meals per day (breakfast, lunch, dinner)
  • 2 MRSs daily (meal replacement shakes – between meal 1 and 2, and between 2 and 3)
  • 1 post workout shake on training days (25g protein, 25g carbs)
    • Meal 1: Breakfast
    • Meal 2: MRS
    • Meal 3: Lunch
    • Meal 4: MRS
    • Meal 5: Dinner
    • Shake post workout

Meal Composition (every meal):

  • 150-200g meat (approx. 1 hand of protein)
  • Unlimited green vegetables (minimum 1 handful of leaves)
  • 1 fist sized portion of starchy carbs
  • No additional fats 

Meal Replacement Shake:

  • 25-50g protein
  • Handful of red berries
  • Handful of spinach
  • Juice of 1/2 a lime
  • 300-500ml water
  • Nutribullet or similar

These shakes are super easy to prepare, nutrient dense, low in calories and will keep you feeling VERY full between your meals so you’re less likely to snack on bad things.

Sample Menu:

DAY 1 to DAY 3 – Breakfast / Lunch / Dinner

  • 150-200g roasted chicken with chilli, garlic, ginger and corriander
  • 30-50g uncooked rice boiled in water
  • 50-100g steamed green beans with sea salt and a small piece of butter

DAY 4 to DAY 6 – Breakfast / Lunch / Dinner

  • 150-200g turkey mince work fried with chilli, garlic, ginger, corriander and tumeric
  • 150-200g sweet potato “fries” oven roasted w/ coconut oil with paprika spice and salt
  • Broccoli / spinach / salad greens

DAY 7 – First Half

  •  Any 2 of the above meals, but remove rice / sweet potato (meat & veg only)

DAY 7 – Second Half

  • Cheat day Remember, “cheat day” does not mean “eat EVERYTHING”. Treat yourself to some food you enjoy and eat it slowly. If you feel ill or unwell after it, you’ve eaten too much.

…yes, you’re eating the same meal 9 times in a row over 3 days, but there’s a VERY good reason for it – because I said so.

What you’ve been doing up until now hasn’t worked, so why not try something new? What have you got to lose – another 6 weeks of not losing any weight??

(the real reason for the above format is simplicity by the way – easy to cook and prepare in batches, so you’re more likely to actually be successful)

When faced with too many options, and too many things to decide our brain starts to shut down. You can eliminate this overwhelm by batch cooking your meals, putting them into lunch boxes and eating them at the time you’re supposed to eat them. No more tough decisions, just pop open the lunch box and start to chow down.


It takes 4 weeks for you to notice your body changing, 8 weeks for your friends to notice, and 12 weeks for the rest of the world to cop on.

Give it 12 weeks. Keep going when the going gets tough. Don’t quit.

You probably WILL encounter set backs, but one or two slip ups a week (excluding the planned cheat days!) on an otherwise perfect plan is MORE than enough to get you results.

We’re not looking for complete perfection – just your best effort.

I always tell people about the time/intensity curve – the more effort and intensity you bring to the table, the faster your results will be.

BUT you’re looking at 8-12 weeks minimum, regardless.

You’ve probably spent most of your life getting out of shape, it would be supremely ridiculous and a complete logic fail to assume you could turn that around in 21 days, or 28 days, or however long the latest magic pill takes.

Getting into great shape doesn’t have to be hard – there’s a very simple formula you can follow. You have the beginnings of that formula in this blog post. But if you’d like something a bit more customised, and some personal attention from one of our expert fat loss coaches in our “Project Reset” semi private training programs where we’ll teach you everything you need to know about getting back into shape fast, and sustaining it LONG TERM, head on over to this website now to find out a bit more about what we do


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