reshape - the 5 biggest fat loss mistakes

7/30/2019 Reshape - The 5 Biggest Fat Loss Mistakes

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Hi, Im Jean-Pierre De Villiers, otherwise known as the Reshape Coach.Im a Personal Trainer, Lifestyle Coach and Speaker. I specialize in bodyand lifestyle transformations that guarantee fat loss and change ofmindset. Ive written this book to help you continue on your journey tobecoming a transformed you.

Im very pleased to be sharing my knowledge, experience and expertise

with you and the main purpose for writing this is to make you aware ofthe 5 Biggest Mistakes you might be making when exercising and tryingto lose unwanted bodyfat.

After years of seeing people doall the wrong things Ivedecided to put it on paper sothat I can let as many people as

possible know what they shouldbe doing to guaranteeoptimum fat loss so that theycan get the body and mind thatthey want. Ive got over 15 yearsexperience in the health andfitness industry and I still, to thisday, meet people who makethese mistakes. Ive had peoplecontact me from all over theworld asking me for fat lossadvice and tips and I the firstthing I always do is run throughthese 5 fat loss Golden Rules.

There are many more mistakesthat you might be making,believe me! But Im only goingto focus on the top 5 things that,in my opinion, cannot beoverlooked.

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1. Not Doing Functional Training

2. Not Doing Interval Training

3. Not Paying Enough Attention to Your Diet

4. Not Sleeping Enough

5. Not Supplementing Your Nutrition with Essential Vitamins and Minerals

The 5 Biggest Fat Loss Mistakes:

Functional Training is the most effective and most fun way to lose fat

Functional Training, Interval Training, Maintaining a Balanced Diet, Getting a good nights Sleepand taking Supplements (The correct Supplements) are Tested, Tried and True ways to optimizefat loss and improve your health.

As you read this I want you to ask yourself, Do I really include this into my training and into myfestyle?

Do you know what functional Training is?

unctional Training: Training the body in the same way that it is designed to work in life.Heres a hard fact for you

ong, Slow Cardio DOES NOT WORK for fat loss. This type of training is only good if youre training foran endurance event like a marathon, cycling race or triathlon.

We were NOT designed to run for long periods of time. We were designed to be hunters.

Were we built to run for miles after a lion or a deer just so that we can eat??? The answer is No.We were built to attack our food and gather the rest. We were designed to work in short, quick and

ntense bursts of action and then follow our work by periods of rest. Therefore, using Functionalraining to do Interval Training is much more effective for fat loss than long slow exercises likeunning.

unctional Training is training based around using the whole body as one unit (eg: press ups,unges, squats) and involves training the body for the activities performed in your daily life.

.g.: An office worker sits at a desk all day so probably has weak abs and core and thereforehould be doing exercises that will strengthen those areas. He/she is also likely to develop bad

posture and slouched shoulders, so upper body exercise is necessary to prevent this. However,or a factory worker this will be very different, having to lift and move heavy objects all day.

et me ask you a question What would you say if I told you that a professional sports person anda lady, aged 80, should be doing the same exercises? Youd probably say that Im mad, but it isrue, they should be. Of course there will be exercises that are specific, but the movements are theame. The difference is the load of the exercise.

1) Functional Training:


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E.g.: An Olympic Power Lifter is competing and needs to lift 100kg over his head. What is the main

exercise that he needs to be able to do to perform this? Of course, he needs to be able to squat!!

Now if an old lady gets to her front door and drops her keys on the floor, what exercise does she

need to be able to do to safely pick up her keys without injuring herself? Yes! A squat! So, as you

can see, its the same exercise, just a different load. Some doctors have said that squatting is

not healthy if youre past a certain age. What is healthy? For babies, squatting is the most natural

position to sit in. If a baby thats only just learnt how to walk needs to pick something up, it wont

reach down or bend over, it will do a deep squat and pick it up. Its only through bad habit that

we dont do it when we grow up.

Another example of Functional Training and training the body for activities performed in your daily

life: Im sure youve used fixed resistance machines in the gym before. Imagine youre using the

Seated Shoulder Press. You would sit in the seat/chair while lifting a load over your head to work

your shoulders. But if I were to have you sit on a chair in your kitchen and I gave you a heavy box

to put away in the top cupboard, would you sit in the chair and try to do it? Probably not, youd

get out of the chair to stand up and put it away. Therefore, doing a shoulder press exercise while

standing is more of a functional exercise. Dont get me wrong, fixed resistance machines have

their place, but in a lot of cases they dont allow natural movement and only focus on a single

muscle.

Functional training involves moving in multiple plains and activities targeting the core muscles,

abdomen and lower back which leads to better balance, stability and decreases the risk of injury

in sport and in life.


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Ways to workout using functional training:

Cable Machines: Exercises on the cable machines allow you to recruite more than onemuscle group at a time.

Free Weights (dumbbells) Medicine Balls: What a great way to strengthen your back by lifting medicine balls so that you

dont injure yourself when youre lifting your son or daughter at home! Kettlebells: (looks like a cannonball with a handle) Most kettlebell workouts engage the whole

body at once. Body Weight training: Using your own body to workout at the gym or even at home is brilliant

and uses the whole body as one unit. Boxing and Martial Arts: This is probably the most fun youll ever have while training.

I am a Thai boxer and I spend many hours in the boxing ring every day. I do a lot of my functionaltraining out of the ring, and it makes me stronger when Im in the ring, because I do exercises thatmimic the movements I perform when Im boxing.

If youre an active person and you go to the gym regularly, but youve gone home before and lent

over to pick something up and hurt your back, maybe its time to ask yourself: Am I doing thecorrect exercise?

Strength comes from within the core. I always tell my clients, When you become strong on theinside, youll be become strong on the outside.

E.g.: If I gave you an apple, what would you say is the most important part of the apple? Thestrongest and most important part of the apple is the Core, because thats where it grows from. Ifa part of the outside of an apple were rotten you would simply cut it off and eat the remainder ofthe apple, but if the apple core were rotten would you eat the apple? You probably wouldnt,because youd know that the apple is bad.

So, instead of doing isolated exercises when you workout, start doing functional training, and ifyoure already training in this way then Well Done!

Interval Training is doing short burst of high intensity exercise followed by rest periods oflow/medium intensity exercise.

Doing interval training is the best way to lose unwanted fat!

E.g.: If you look at marathon runners, many of them dont have sculpted bodies. They run forhours every day and run many miles, but majority of them dont have a lot of muscle tone. On theother hand, if you look at sprinters, they dont have a single bit of fat on their bodies. This isbecause their way of training is by doing short and explosive exercises followed by rest.

1-10 Scale: (1 = rest, and 10 = 100% effort/intensity)

When doing interval training you want to make sure that your short burst of high intensity

exercise is at least 9/10. When resting, you want to be resting at around 5-6/10.

2) Interval Training:


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Work/Rest ratio: You want to rest about 1.5 times the time of the high intensity exercise.

Therefore, if you sprint for 30sec, you want to be resting for about 45sec.

FOR BEGINNERS: If youve never done interval training before then maybe start a little lower and

exercise at 7/10 (high intensity) and 4-5/10 (rest period).

E.g.: 20-Minute Workout

Warm Up for 4 min

Sprint for 40sec (x8)

Rest for 1min between sprints

Cool down for 4min

Training this way will not only boost your metabolism and burn off extra fat, but it will also

supercharge your fitness, health, speed and stamina.

Wouldnt you like to lose more fat by doing less exercise???

Interval Training is proven to be the best method for losing fat.

The secret is not about calories burnt during your workout. Its about calories burnt AFTER your

workout. You can burn extra calories for up to 8 hours later.

Heart Rate Interval Training: (using your heart rate to workout) Using your heart rate to train is a

fantastic way to push yourself, know how hard your working and to measure your rest periods.

How to workout your estimated heart rate zones:

E.g.: How to work out your 90% maximum heart rate:

The equation: (220) (your age) (your resting heart rate)

Then multiply the answer by 90% (x 0.9)

Then add your resting heart rate to that answer

(You can measure your resting heart rate when you wake up in the morning before you get

out of bed. For this example Im going to use an average resting heart rate of 60bpm)

Eg: If your age is 33

220 33 (age) 60 (resting heart rate) = 127127 x 90% = 114

114 + 60 (resting heart rate) = 174

Therefore, 90% of your maximum heart rate is 174 bpm.

As I mentioned before, when looking at the 1-10 Scale you want to be reaching 9/10 in your

intervals and coming down to 5-6/10 during your rest periods.

This also applies to Heart Rate Intervals

Eg: 90% of your MHR (Maximum Heart Rate) is equivalent to 9/10

60% of your MHR is equivalent to 6/10.

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When first starting out with interval training, if you find that your heart rate doesnt go down to 60%

dont worry! This is a great way to measure how fit you are and the fitter you get the quicker it will go

down. I always monitor this with my own clients, especially when theyve been away on holiday or

business for a long time and they tell me that theyve been keeping fit and healthy while they were

gone. ;-)

To achieve long term weight loss goals it takes at least 90% effort.

This is actually broken down into 20% Exercise and 70% Nutrition!

You can exercise all you want but if you dont stick to a healthy balanced diet then you wont

reach the goals that youve set yourself. There has to be a balance Ying and Yang.

The biggest mistake that people make is cutting their calories. If you only consume a few

hundred calories and dont eat enough food during the day then you are telling your body that

there is a change in your circumstance. Our bodies are designed to adapt. Therefore, if you

under-eat, you are basically telling your body that there is a drought and to cope with this your

body will slow down your metabolism in order for you to survive and not starve to death. You will

still lose weight but your metabolism will slow down at the same time. Then, when youre happy

with your weight and you start eating normally again your metabolism will still be slower than itwas before, so guess what happens You gain more weight. This is the reason why so many

people try to lose weight on a crash diet and then end up putting on more weight than they had

in the first place.

Think of your body as a car in order for a car to drive and run smoothly it needs fuel. Just like a

car, your body needs fuel in order to keep running.

The second mistake people make with regards to nutrition is NOT eating good quality food.

I use this analogy with my clients all the time If youve bought an expensive car, youve

probably saved up for it for quite a while, you absolutely love it and it is like a trophy to you. Its

your baby, so to speak! Now if youre driving this beautiful car around London, feeling like you

dont have a care in the world and loving the sound of the engine as you feel the grip of the car

on the road, and you suddenly realise that you need to stop for petrol You get to the petrol

pump and there are three pumps that youre able to use. The first pump says Low Quality Fuel,

the second pump says Average Quality Fuel and the third pump High Quality Fuel. Which pumpare you going to use?..... The High Quality Fuel! Of course you would, its a no brainer, right?,

because you would NEVER want to put anything less than the best in this car(body) that you

love soooo much. This is exactly how we should be thinking when looking after our own bodies.

3) Nutrition:


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Its really not that tough to stay on top of things when trying to stay healthy through nutrition. Sure,people will tell you how theyve tried and how theyve failed, but why have they failed? Is itbecause the food tastes bad? Is it the foods fault? We always find excuses like, Ive been toobusy, there wasnt any food at home, take out food is easier, and preparing food takes too muchtime! Does t really? Im no master chef and I can cook a chicken curry with red, green and yellowpeppers, onions and rice in 20min! (From fridge to plate). I can guarantee you that you cantorder take away and have it arrive quicker than that. The best part about it is that it is healthy,made by me (so I know whats in it) and it tastes DELICIOUS! If you dont have 20min, preparing a

few boiled eggs takes 5-10min!! How easy is that?

If you really want to lose unwanted fat then heres what to do

Keep a Food Diary - Keeping a food diary means writing down everything you eat and what timeyou eat it. This is really simple. You can use a piece of paper, your diary, your phone or computer.You will be massively surprised to see what happens to you and the way you eat when you startwriting it down.

Cut Out Sugar I had a client who signed up to my training program in 2010 because he wantedto lose 10kg and get in shape for the summer. Before we even started training I did an initialconsultation and found out a lot about what he had been eating for the past year. He told methat he ate at least 1 chocolate a day and that he had sugar in his tea and coffee. Well, I toldhim that we couldnt start training for another week and that in the meantime, I wanted him tocompletely cut out sugar from his diet. He came back to see me just over a week later, smilingfrom ear to ear (no surprise to me) to tell me how happy he was and that since he had last seenme, he had completely stopped eating sugar and was feeling fantastic, and more importantly,that he had lost almost 2kg! So, before he even started training with me we were already 1/5th ofthe way to his goal. This just goes to show what an impact a healthy diet makes.

A balanced diet should consist of lean protein, good fats (such as avocado, virgin olive oil, fishoils), vegetables, fruit, nuts and seeds. This type of diet is called a Palaeolithic Diet (Cave ManDiet).

There is a quote that I love, If it walks on land, swims in the sea or comes from the earth, then itsprobably good for you.

If you would like some further information on good foods you can find a list of good foods on myblog. Go to www.reshapecoach.wordpress.com

Some nutrition tips for weight loss:

Eat every 2-3hrs (Dont allow yourself to get hungry) Eat until you are full (Dont eat more than you need. Dont have massive portions) Drink plenty of water (2-3 litres a day) Try to eat good quality protein with every meal, especially breakfast, lunch and dinner.

If you what to lose weight then you NEED to sleep enough. Most people try to get away with 5-6hours of sleep a night, but to get the most weight loss benefits you should be aiming for 8 hoursand sleeping at least 7 hours a night.

4) Get Some Sleep:


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You need the rest, especially if you are working out in the gym regularly and not sleepingenough. This can have an effect on your metabolic rate and the rate at which you burn fat whenyoure sleeping. Lack of sleep can also have an effect on your hormones, which can affect yourappetite.

deally, you should be aiming for 8 hours sleep a night and the better the quality of the sleep, thebetter. If you struggle to fall asleep at night try to spend your last few hours before bed time doingsomething relaxing, maybe read a book or watch some television. Just make sure that its

something relaxing. This will put you in a relaxed state so that when you go to bed you fall into adeep sleep and get a good nights rest.

Because of our modern diets and lifestyles, most people are deficient in vitamins and mineralsand are missing the essential vitamins and minerals that will optimize their mental and physical

health.

One of the most important deficiencies to address before you start training is HCL (HydrochloricAcid), which is the stomach acid we use to digest our food.

Majority of people are deficient in HCL and what this means is that even if you are trying your verybest to eat the right foods and stick to a healthy diet, you might not even be absorbing thevitamins and minerals that you need because your stomach isnt able to digest it. If you find thatyou have to go to the toilet 4 or more times a day then it probably means that you have low HCL

and that youre not taking in enough of the food that youre eating. Another contributing factor toLow HCL Production is STRESS!

put my clients through an HCL Test even before I start training them. If they are HCL deficient, give them a supplement that increases their HCL levels and after a while restores it back tonormal. In most cases, clients will lose weight even before they start their training, simply becausethey are now actually taking in the food that they are eating and are for the first time seeing andfeeling the benefits of the protein, fats and the vegetables.

Here are more supplements that you should be taking if you arent

getting them from your daily food intake:Vitamin D3 Reduces Cardiovascular risk, conditions such as cancer, bacterial and viral infections

Omega 3s (The BEST supplements!) Responsible for brain function, reduces inflammation fromtraining, increases focus and serotonin levels, helps you fight stress

Glutamine Best form of Amino Acids

Taurine Is a cell communicator

Magnesium Is the mineral of Insulin Sensitivity. If you are deficient, you risk getting diabetes

offer a unique method called Biosignature, developed by Charles Poliquin, which allows me toaccurately assess and address my clients hormonal imbalances and deficiencies by usingsupplement protocols unique to their own biological signature.

5) Getting enough Essential Vitamins and Minerals


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Biosignature is based on the theory that where people store their

body fat is an indication of their hormonal profile.

ve given you 5 things to do that will definitely help you lose that

unwanted fat, be healthier and live longer. Please take these tools

and apply them into your training and into your life, and PLEASE let

me know how you get on! I love it when people share their success

stories with me.

You can find me on Facebook - Jean-Pierre De Villiers.

You can follow me on Twitter - Reshapecoach.

And if youd like to send me an email, you can email me at

[email protected].

m Jean-Pierre De Villiers, your fat loss expert, dedicated to giving

you the tools that guarantee results!

Thank you for purchasing this book and Good Luck!

Until next time

JEAN-PIERRE IS A RESHAPE COACH AND RAPID FAT LOSS EXPERT. WHAT HE

IS GOOD AT IS GETTING MEN TO UNDER 20% BODY FAT AND WOMEN TO

UNDER 24%... FAST! HE ONLY WORKS WITH HIGH ACHIEVERS WHO ARESERIOUS ABOUT WANTING TO MAKE BIG CHANGES IN THEIR LIVES BY

RESHAPING THEIR BODIES.

HE DOES DRAMATIC 12 WEEK TRANSFORMATIONS THAT GUARANTEE

OPTIMUM FAT LOSS, LEAVING PEOPLE LOOKING AND FEELING THE BEST

THEY'VE EVER LOOKED IN A SUIT OR DRESS. HE CONSISTENTLY DELIVER THESE

PROMISES THROUGH THE COMBINATION OF MARTIAL ARTS INSPIRED

PERSONAL TRAINING, FOCUSED ATTENTION AND ADVICE ON LIFESTYLE AND

NUTRITION AND BY RADICALLY RESHAPING HIS CLIENTS MINDSETS.

MANY HIGH ACHIEVERS AND HIGH NET WORTH INDIVIDUALS SIMPLY DON'T

TAKE CARE OF THEIR HEALTH. THEY DON'T KNOW THE IMPORTANCE OF IT AND

THAT ACHIEVING HEALTH AND FITNESS GOALS IS DIRECTLY LINKED TO

ACHIEVING CAREER AND LIFE GOALS. MY PROVEN APPROACH MAKES IT

POSSIBLE TO BE BOTH SUCCESSFUL AND "DROP DEAD DANGEROUS.

I BELIEVE THAT PEOPLE WILL CHANGE THEIR LIVES BY RESHAPING THEIR

BODIES AND MINDSETS.

HE HAS EXCEPTIONAL EXPERTISE AND QUALIFICATIONS IN HIS FIELD. HES A

QUALIFIED PERSONAL TRAINER, EX-PROFESSIONAL THAI BOXER, QUALIFIEDBOXING COACH, CROSSFIT COACH, FUNCTIONAL TRAINER AND

BIOSIGNATURE PRACTITIONER.

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BEFORE

AFTER


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With 15 years experience in this industry, he guarantees his clients that theyll have the best funever and lose unwanted fat at the same time.

He focuses on providing you 3 main benefits to his clients:

1) Changing your body (You will look dangerously in shape)2) Addressing your mindset (You will definitely be more confident)

3) Motivates you to make and sustain the positive changes in your life.

I Truly Believe that if you ReShape you Body and Mind,

you WILL ReShape your life!

You can follow me on TwitterReshapecoach

You can find me on FacebookJean-Pierre De Villiers

[email protected] | www.reshapecoach.me.uk

Jean-Pierre De Villiers

M: +44 (0) 7894429917


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Jean-Pierre is an exceptional trainer. He works hard, his clients work hard but

he invariably leaves you smiling at the end. He is the kind of trainer that canimprove your appearance without making you feel anything but good aboutthe way you look from start to finish, and he has the magical gift of makingsomeone laugh, even in the midst of pain.

Jean-Pierre is dedicated and reliable not many people could be up andready to focus on someone else at 6:00 am every morning but JP makes itseem easy. On top of all that, he is always ready with nutritional advice thatreally makes a difference. When he suggested that I move to a high-protein,low-carb diet with essential oil supplements, I lost 3kg within a few months exactly hitting my personal target weight and losing those last few pounds thatexercise alone had not been able to shift.

I have worked with a number of top personal trainers over the past 4 years.Jean Pierre is very different from the others it never gets boring and Im always

made to feel special.

Many women in my situation, at 40 years old, would have to face theunpalatable fact that their figures and their appearance were beyondtransformation or, at least, that the necessary investment to achieve that goalwas too time-costly to be worthwhile. With JP, somehow, I can both keep andimprove my figure with only 3 sessions a week.

I have recommended Jean-Pierre to all my friends. I have also asked him totrain my 4-year-old son to kickbox. I dont believe a recommendation comeshigher than that!"

Dr Joanna Perkins9.97

reshape - the 5 biggest fat loss mistakes

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