4-week total body blitz plan
Get ready to work hard and reap the rewards. This plan will help you transform your figure with lasting results!
Be sure to update your vital statistics weekly so you can track your results
Day 01 // diet workout guide
Things to remember
You can lose up to a stone on this healthy four-week plan. What are you waiting for?
Equipment you’ll need
» Juicer to juice fruit and vegetables
» Blender or hand blender for soups
This is the big one; after four weeks on this plan you’ll shift some serious weight. Just how much depends how fit you are already, plus how strict and enthusiastic you are! But, anything between 10lb to a stone is absolutely achievable!
Like the week-long plan – and a good rule to keep with any new fitness regime – the total body blitz starts with a short, sharp detox. Then you mix up high and low-calorie days to keep your body guessing, meaning no plateau.
On this plan you gradually add starches and beans to your meals in the latter weeks, and there’s plenty of protein to help replenish and restore your metabolism and boost the health of muscle fibre.
The rules
» On detox days, start with a glass of water and lemon juice. Then breakfast is a juice, and lunch and dinner are soups. The morning and afternoon snacks are two tablespoons of mixed raw nuts or seeds and fruit. The day ends with an overnight detox drink, which is a light miso soup.
» For the remaining part of the first week, add protein in to your lunch and dinner. When the plan says salad you can eat unlimited amounts of leaves and non-root vegetables but limit the salad dressing to 1-2tbsps. Your morning snack is a piece of fruit and mixed raw nuts and/or seeds and your afternoon snack is fat-free Greek yoghurt and berries.
» In the remaining three weeks of this plan, you start each week with a one-day detox, then you can eat protein, salad and veg and gradually reintroduce carbs such as wholegrains and beans to your diet.
» On non-detox days if you need post-workout fuel to aid your recovery, have a protein bar or shake.
» Aim to drink 1.5 litres of water a day.
» Take these daily supplements with breakfast:
- Multivitamin/mineral
- Omega-3
- Mixed antioxidants
» Exercise and relax. Follow the exercise plan for each day and aim to sleep at least seven hours a night.
» Don’t drink sugar-laden juices – even if they’re advertised as ‘healthy. Swerve booze and caffeinated drinks too, including green tea Stick with water, herbal tea or black decaf coffee.
» Only drink juices you make from the recipes at the end of the guide.
» Don’t eat any starchy carbs such as white bread, pasta and rice, potatoes, cakes and biscuits. And no choc!
4-week total body blitz diet plan
Day 1
7am Lemon cleanse
» 1 glass of
