12 week program - The Lose & Shape Up Expert

The 12 Week Fat Fighting Formula.

" Pro's on the go Edition "

12 week programme for busy business people.

Thank you for purchasing the Fat Fighting Formula; Professionals on the go Edition.

This will be a 12 week programme, were each week you will have some new information to digest and some set action to take as a result.

The programme will do it's very best be results driven and fit into the lifestyle of a busy professional.

I hope you will see this programme as a chance to not only be successful at what you do career wise but as someone who is ultra busy have all the benefits of being in shape, improving health and increased vitality, which in the work place will increase your productivity even more, you will feel better in general and have more energy when you finally make it home to see your family, so others will also surely benefit too!

The programme will explain the what and why with simplicity, yet will be convenient and allow you to adapt it to your busy lifestyle.

Your Eating habits may not yet be a priority and I'm sure most of the time you are having to grab things on the go.

This means during a busy day at work, a lot of the time, it will be making choices that fit with the plan and will generate results, yet convenience is of paramount importance.Therefore the information and tasks are presented and aimed at someone "on the go".I get that your time to prepare food is very limited and when it is a necessity it will need to be both quick and easy.

Plus your day is probably spend full of temptations too, those that you work with may not share the same healthy lifestyle objectives you do!

Eateries you go to lunch to, or food available that is available at your place of work to buy or at a busy meeting may not always be the best option.

In modern day life, jobs can be very much on the sedentary side, leaving you somewhat stiff and lacking in energy if you are sat for long periods, but knowing you need to do some form of exercise to get results.

Being able to do an exercise session that feels and is effective is key, but doesn't drain you of all your energy reserves, yet seems to pick you up a bit and gives you the energy and productivity and increases mobility afterwards.

But remember the programme only works if you apply the information and put it all to good use, bit by bit, although it's a 12 week programme, the idea is to turn it into a sustainable healthy lifestyle, that helps you get all the great benefits of weight loss and increased energy.

Pros on the go - The Exercise Routines

I have specially designed follow along Weight Loss workouts for you to follow to complement the 12 week programme.

The workouts are designed with busy working professionals in mind, the work-outs require minimal equipment, an exercise mat or soft surface for lying or exer-cising on. They are designed to be used anywhere, in a room in your home, in the garden, a hotel room on business, wherever there is a little bit of space.

They are designed to have a big effect in a short space of time taking only about 30 minutes to complete, including warming up and stretching!

If you are already an avid exerciser and your current routine involves both strength training and interval cardio, then use my workouts to complement what you are already doing, for instance when you just can't make it to the venue you currently exercise at, use one of mine instead!

The work outs are designed with weight loss as their main objective, but the ex-ercise selection is very much based on someone that has to sit for big parts of their day and the posture problems such as tight lower backs that can occur as a result.

As well as having a big metabolic effect, the exercises are designed to stabilise joints, especially the hips and the back.

The workouts are designed to be used by anybody regardless of fitness ability, regular exercisers with a good level of fitness could always hold Dumbbells or Kettle-bells in each hand to make it harder.

That are two different videos, one to use in weeks 1-6 and a slightly harder one for weeks 7-12.

Weeks 1-6 

Weeks 7-12

The exercise sessions should be performed 2-5 times per week, just aim for the amount of times you can do each week realistically and habitually.

To find out more about the specific benefits of Strength Training and Interval Training, it will covered in Week 11 of the course.

As always if you are starting out or if in any doubt regarding exercise routines, or if you have any injuries or illnesses, consult a medical professional before embarking on an exercise routine.

Pros On The Go, Week 1

You have purchased this weight loss system because you want to lose weight and even better are ready to take action.

However we really need to clarify and dig deeper than just the exclamation of "I would like to lose weight".

What is the ideal outcome you are looking for?

At work if there are projects or tasks, I'm sure there is a structured way of tackling them, weight loss is no different!

In fact the SMART goal derived from the business world is perfect for defining your objective and what needs to be done!

  • How much weight would you like to lose, or is there a specific clothes size or measurement you would like to get to, or can you envisage what you wish to look like?
  • What is really important is "why you want to lose weight". What is the main reason?
  • Is it to feel better as well as look better?
  • For health rea-sons?
  • To have more energy, to get through a typical busy day?
  • To have more energy at the end of the day or Weekends to be able to do activities with friends and loved ones?

Whatever the end goal and main reason, please write it down, we are five times more likely to achieve a goal we write down!

Being able to measure progress is essential, great motivation comes from know-ing it's working.

I have to admit I am not a fan of the weighing scales, not all body weight is bad, you can be overweight and healthy, but you can't be over fat and healthy.

Fat loss really is the thing to focus on, the best way especially if how you look is important is to take a "before" photo right at the beginning and every few weeks repeat the process.

Or take body measurements, such as the circumference of your waist, just be sure to measure the exact same place!

A good indicator to fat loss is to be aware of how clothes fit, if you have clothes you wish to fit back into, as soon as you feel it's closer, keep trying them on until they are comfortable.

The goal should also be a realistic one, bear in mind healthy fat loss is achievable at a steady 1-2 pounds per week, which will also help in giving your goal a time frame, it could be for an important event, for a holiday or seasonal, say for a Christmas Party.

Setting a timeframe gives the goal more of a sense of urgency.

Next it's about working out what action needs to be taken, what action you can take from now, what do you already know you need to do?

What processed or "junk food" and other foods and drinks that you know don't fit on the plan can you cut out or severely cut down on?

This will help decrease your calorie intake and when the amount of calories you expend per day is slightly more than you ingest you start losing weight!

Later will delve deeper into eating habits, for now focus on the obvious; take-aways, pastries, deep fried foods, confectioneries, alcohol, cakes, chocolate, crisps (potato chips).

Week-1 Tasks


  • Write down your most important goal and why, include a realistic time you would like to achieve it by.
  • Write down a few things you know you can start to implement now to achieve it, starting some good habits and start cutting out and down on the obvious foods and drinks.
  • Measure your current self; ideally a "before" picture, be brave the idea is to take another photo down the line to compare back to, so you can be moti-vated by your progress and very soon be very proud of what you have achieved!
  • Start and keep following the exercise routines (aim for 2-5 sessions per week as time allows).

Pros On The Go, Week 2

This is the week where I bring in a bit of Nutrition science... The first task is to watch the video.

Having watched the video, you will be aware of what years of being told that "low Fat" and "avoid Fat" is the best way forward, how it has changed our eating habits and why this in the long run did not help us to lose weight, in fact mostly just the opposite!

The thing all the foods from the Weight Loss friendly list had in common was that they were all natural, unprocessed foods.

Hopefully you could see how eating more eating natural foods, moderating our high energy carbohydrate, slightly increasing healthy Protein and healthy Fat pro-duced a completely different blood sugar profile, that promoted healthy steady fat loss!

Now, the hardest bit, the gradual implementation!

If the way of eating is very different to your current habits, then aim to change things a bit at a time.I would advise re watching the video to get all the information.*Use the list of foods or 3 day meal plan to give you ideas.

Week-2 Tasks


  • After watching the video, write a list of eating habit changes you can make and aim to implement at least 1 each week.
  • Start with Breakfast, if you are not having breakfast, try and start having one. If you are having breakfast regularly then find a way to decrease the high energy Carbohydrate and slightly increase the Healthy Protein.
  • Make a nutrition diary yourself, aim for a week if you can a great way to identify changes; how often do you eat processed food? Can you identify the High Energy Carbohydrates you consume. (Keep the diary handy you will need it in the coming weeks).
  • Keep following the exercise routines (aim for 2-5 sessions per week as time allows).

Pros On The Go, Week 3

Healthy Food List (Palen Inspired)

Use the list to make meals, by combining different groups, Protein rich with Moderate Carbohydrate and Good Fat for example.

  • Vegetables (Low Energy Carbohydrate)
    Celery, tomatoes, bell peppers, onions, leeks, kohlrabi, green onions, eggplants, cauliflower, broccoli, asparagus, cucumber, cabbage, Brussels sprouts, artichokes, okra, avocados.
  • Green leafy vegetables (Low to Moderate Energy Carbohydrate)
    Lettuce, spinach, collard greens, kale, beet top, mustard greens, dandelion, swiss chard, watercress, turnip greens, seaweeds, endive, arugula (rocket), bok choy, rapini, chicory, radicchio.
  • Root vegetables (Low to Moderate Carbohydrate)
    Carrots, beets, turnips, parsnips, rutabaga, sweet potatoes, radish, jerusalem artichokes, yams, cassava.
  • Winter squash (Moderate Carbohydrate)
    Butternut squash, spaghetti squash, acorn squash, pumpkin, buttercup squash.
  • Summer squash (Low to Moderate Carbohydrate)
    Zucchini, yellow summer squash, yellow crookneck squash.
    Meat (High Protein, Moderate to High Fat)Beef, pork, lamb, veal.
  • Game meat (High Protein, Low to Moderate Fat)
    Venison, duck, turkey.
  • Poultry (High Protein, Low Fat) Chicken, turkey, duck.
  • Fish (High Protein, High "good" Fat)
    Salmon, tuna, trout, bass, halibut, sole, haddock, turbot, walleye, tilapia, cod, flatfish, grouper, mackerel, anchovy, herring.
  • Shellfish (High Protein, Moderate Fat)
    Crab, lobster, shrimp, scallops, clams, oysters, mussels.
  • Fats (High Good Fat, Low - High Saturated Fat)
    Avocados, avocado oil, olive oil, coconut oil, butter, clarified butter (ghee), lard, tallow, duck fat, veal fat, lamb fat, fatty fishes (sardines, mackerel, salmon), nut butters, nut oils (walnut, macadamia), coconut flesh, coconut milk.
  • Eggs (High Protein, Moderate Fat)
    Chicken eggs.
  • Fruits (Low - High Energy Carbohydrate)
    Bananas, apples, oranges, berries (strawberry, cranberry, blueberry, blackberry), grapefruit, pears, peaches, nectarines, plums, pomegranates, pineapple, papaya, grapes, cantaloupe, cherries, apricot, watermelon, honeydew melon, kiwi, lemon, lime, lychee, mango, tangerine, coconut, figs, dates, olives, passion fruit, persim-mon.
  • Nuts and seeds (High Good Fat, Moderate Carbohydrate, Moderate Protein) Pistachios, Brazil nuts, sunflower seeds, sesame seeds, chia seeds, flax seeds, pumpkin seeds (pepitas), pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, hazelnuts.
  • Mushrooms (Moderate Carbohydrate)
    Button mushroom, portabello, oyster mushroom, shiitake, chanterelle, crimini, porcini, morel.
  • Fresh and dried herbs (Low Carbohydrate)
    Parsley, thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, coriander.
  • Spices and others (Low Carbohydrates).
    Ginger, garlic, onions, black pepper, hot peppers, star anise, fennel seeds, mustard seeds, cayenne pepper, cumin, turmeric, cinnamon, nutmeg, paprika, vanilla, cloves, chilies.