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SHREDDED
ER INSID HIEVING A TO AC T COVER FRON S MODEL S FITNE SIQUE H P Y

: EDT L A E V E RE S SECR S

HOW TO GET

INTRODUCTION

What the supermarkets, the personal trainers, the media and the marketing gurus didnt want you to have. Personal Trainers sell this information for 100 We believe this is what everyone should have for FREE!

SHREDDED

A FEW WORDS WITH KEVIN WALKER...

Firstly, I would like to thank you for downloading our free nutrition and training manual. I am very privileged to be in this industry and to be able to spread this knowledge to those that want to achieve more than average results with their body. The HEALTH industry is a mindboggling place full of misinformation and it seems that every Tom, Dick and Harry has their own opinions on what is healthy, what they believe is right, and what is clearly a plan to profit from your confusion and derail you from your goals. I wanted to know what people struggled with most about their health and fitness goals and what questions they had. It was quite disturbing seeing so many people not knowing the very basics of NUTRITION and EXERCISE and most confusion was around what to eat, when to eat it and how they were bored of doing the typical mantra exercise routines you see daily in the gym and in health magazines. The most common FRUSTRATION people seem to have is that they truly believe they are working their socks off but dont see any changes to their overall appearance. My team at ModelHealth pride ourselves on SUCCESSFUL RESULTS. We have become the most consistent body transformation coaches in the UK with regular updates to our already outstanding portfolio of BEFORE and AFTER photos throughout our website and social feeds, and we offer a 100% money back guarantee if you dont

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Obsessed is a word the lazy use to describe the dedicated!

Unknown

achieve results with us. Our systems are very detailed and are completely customized to each individual to get the very best out of each client. The Internet is a terrible place to learn information about fitness and health. Everyone is AWESOME at giving their theories on this topic whether they are proven in their industry or not. If I am looking for information on something I go straight to those who have proved themselves time and time again and are at the forefront of their industry. If I dont know who they are and was given a link to their page, the first thing I do is check out what results they have achieved, what athletes they have coached, and can they get the Average Joe Bloggs off the couch and motivate them enough to transform their whole life? When it comes to body transformations, I say this without trying to be arrogant that we are one of the most influential body coaches out there for our work ethic, our continuous learning and research, our time in the trenches with our own bodies and our clients, and most importantly with the consistent results we achieve with our clients year on year. Everyone is different and requires specific detailed advice to achieve a truly stellar transformation. But there are many fundamentals that are typical for almost everyone when it comes to achieving positive and consistent results with their body and in this manual I am going to release it for you. This manual is for those who want to know what they need to do to get healthy and look great. It is an information resource for those who want to cut through the red tape and have on hand information about shopping lists at the store, what to eat, what not to eat, and much, much more. I truly hope you enjoy the information in this book and you integrate it into your own way of life so that you too can see the many benefits of living a healthier lifestyle.

Perfection is not attainable, but if we chase perfection, we can achieve excellence!

Vince Lombardi

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YOUR FOOD SHOPPING LIST

The following foods are allowed in your program without question. Limit your food intake to any of the following on the shopping list for the the first 14 days of your programe program and see remarkable changesv to your body.

BEVERAGES
Water, Coconut Water, Green Tea, Peppermint Tea, Black Coffee (long or short with No MILK), Coconut , Rice or Almond milk

COOKING OILS
Coconut Butter/Oil/Milk, Organic Butter, Extra Virgin Olive Oil (No sprays or low fat oils or sunflower oil etc. only those I have mentioned above)

HERBS SAUCES AND CONDIMENTS

Cinnamon, Chilli, Oregano, Coriander, Tumeric, Celtic Sea Salt, Balsamic Vinegar, Nandos Peri Peri (Sweet chilli not allowed), Lemon Juice, Stevia (sugar replacement), Apple Cider Vinegar

COOKING METHODS
Protein/Meats George Foreman grilled, BBQ, Boiled (chicken), Baked (fish), Poached/Scrambled (eggs), Vegetables Lightly boiled, Lightly steamed, grilled, Carbohydrates Boiled, Baked (sweet potato/pumpkin/brown rice), grilled

COOKING METHODS - PROTEIN/MEATS

George Foreman grilled, BBQ, Boiled (chicken), Baked (fish), Poached/Scrambled (eggs), Vegetables Lightly boiled, Lightly steamed, grilled, Carbohydrates Boiled, Baked (sweet potato/pumpkin/brown rice), grilled

MEAT/POULTRY/EGGS
Do not buy this from supermarkets. They must be bought from butchers or organic shops. If you decide to buy wild meats (unbeleiveably healthy by the way) then I recommend www.osgrow.com

WILD GAME MEAT

(Bison, Kangaroo, Ostrich, Crocodile etc), Beef, Rump Steak, Rabbit, Venison, Lamb, Chicken breast, Duck, Pheasant, Turkey leg or breast (skinless), Pork, Free Range Eggs, Duck Eggs, Goose Eggs

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YOUR FOOD SHOPPING LIST

FISH/SEAFOOD
Mackerel, Salmon, Sardine, Anchovy, Bass, Cat Fish, Cod, Halibut, Herring, Prawns/Shrimps, Scallop, Snapper, Trout, Clams, Crab, Lobster, Shark, Squid, Sword Fish, Octopus, fresh tuna

NUTS/SEEDS
Almonds, Brazil Nuts, Cashews, Macadamias, Pecans, Pine Nuts, Pistachios, Poppy Seeds, Pumpkin Seeds, Sesame Seeds, Seeds, Walnuts, Flax Seeds (NO PEANUTS their not even a nut anyway)

VEGETABLES
I personally buy Birds eye country mix and green bean packets (they are loaded with the best vegetables, they hold there nutrients much better than fresh foods and are actually cheaper). I then buy fresh salad from the following list to compliment my meals. Kale, Lettuce, Rocket, Spinach, Sprouts, Bean Sprouts, Water Cress, Asparagus, Onion, Radish, Artichoke, Olives, Leek, Peas, Broccoli, Cabbage, Carrot, Celery, Cucumber, Parsnip, Peppers, Shallot, Tomato, Chestnuts, Pumpkin, Fennel, Garlic, Bean, Any green Vegetable

FROZEN RECOMMENDATION
All frozen Vegetables, Mccains winter veggies, Birds Eye Sliced green beans, Birds eye Country Harvest (without potato), Not Superstores Home Brand packs

FRUIT

For the 1st 14 days I want you to minimize/keep clear of fruits as much as possible. If you are however going to eat fruits then berries are your options as they have the highest antioxidant density and low glycaemic so dont raise INSULIN much. They should be Organic!!! Organic Blueberries, Raspberries, Blackberries, Strawberries (organic only). No other fruits for the time being Lemon or lime in your water. Limit your fruit intake 2 just fruits in your detox shakes. Apart from that I want no fruits in your diet as they are loaded with fructose and not as healthy for fat loss as people may think

SPECIALITY FOODS AND PRODUCTS

1. Nut butter such as Almond, Cashew or Hazelnut (available to buy from health food stores such as Holland and Barrett or Sainsburys in the UK) 2. Coconut Oil (this is essential and i want you to moisturise with it everyday). This may sound strange but it is actually phenomenal for fat loss, for moisturisation, skin care, hair care, and a host of other things 3.Liquid egg whites (Sainsburys or Waitrose) 4.Coconut water (sainsburys or Holland+Barrett) 5.Gluten free oatcakes 6.Nakd bars (Sainsburys or aAda free from section)

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HYDRATION MOST IMPORTANT:

Drink clean purified bottled water only. No tap water Females: 2/3 litres daily Males: 3/4litres daily When it comes to liquid intake you can have the following as part of your daily water intake: 1. Up to 2 organic ground coffees per day (not allowed after 3pm or after training) 2.Up to 4 Green teas per day 3.Add some Lemon/Lime occassionally if you wish for flavouring

NUTRITION PLAN

BREAKFAST CHOICES
1.Salmon and poached/scrambled eggs 2.Forest Berry Protein and Detox Shake Blend cup blueberries and raspberries, cup spinach, 1 cup ice (add more depending on your ideal thickness), cup eggwhites or 1 scoop wheyprotein, small amount of cucumber, 1 teaspoon green detox powder. 3.Meat and nuts breakfast Free range, grass fed Steak, chicken or turkey with a side of spinach, watercress and cherry tomatoes and a handful of almonds/cashews/hazelnuts, or macadamias. (Any cold/pre cooked meat from the butchers or fresh deli counter at supermarket will also be ok

You should be fuelling your body every 2-3 hours. This will help you stabilize blood sugars and keep you from craving bad foods.

PLEASE NOTE

REMEMBER
You are eating to fuel your muscles, not your taste buds!

LUNCH CHOICES
1. Turkey breast marinated with tomato and Italian herb sauce with steamedvegetables 2. Egg salad with green leafy vegetables, flaxseed, tomato, peppers,onion and cucumber (add lemon juice to your salad as it helps reduce insulinresponse by up to 25%) 3. Bolognese with mixed green leaf salad and green veggies Make the bolognese with lean mince, organic tomato passata, onions, mushrooms, peppers, italian herbs

DINNER CHOICES
1. Prawn/chicken stir fry Including bean spouts, mushrooms, onions, peppers, courgette, garlic 2. Pepper Steak, sweet potato wedges seasoned with rosemary, garlic and pepper, and steamed green vegetables 3. Hallumi Cheese, onions, mushroom, pepper Omelette with a side of quinoa spiced with chilli and paprika

SNACK CHOICES

1. Organic celery/carrott/cucumber sticks dipped into nut butter/cottage cheese 2. A handful or Organic walnuts with blueberries (no more than 1/2 cup full) 3. Tinned sardines/mackerel or beef jerkey/biltong
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1. CLEAN PURIFIED WATER

SUPPLEMENT RECOMMENDATIONS
This is by far the most important supplement you can take bar none. It must be bottled water and not tap water. britta filters do not cut it either. Kettle water is only good in teas and coffees otherwise use bottled water. EVIAN - SUPERMARKET HOMEBRANDS - OTHER BRNADS ARE GOOD - I BUY THEM IN BULK OF 8-10 as its cheaper and its roughly a weeks worth for me!

2. FISH OIL
Fish Oil is the No.1 Fat loss and health supplement on the planet bar none. Simply type in to Google Fish Oil and and click on search, what will come up is a bombardment of scientific studies that proves the benefits of fish oil. In fact, it has been shown that omega 3 has been linked to improve the issues of pretty much every disease known to man. A bold claim but fish oil is truly a wonderful supplement and I make it a staple part of my lifestyle, so do my trainers, and most importantly, so do my clients once they notice the benefits themselves. Below are some links of what ones we arecommend. Get no others as most are useless. a) http://www.hollandandbarrett.com/pages/product_detail. asp?pid=3103&prodid=3297&cid=17 b) http://www.alimentnutrition.co.uk/product.asp?strPageHistory=c ategory&numSearchStartRecord=0&strParents=71&CAT_ID=71&P_

3. GREEN DETOX POWDER

This supplement is phenomenal for health and also fat loss. Chemical reactions cannot work efficiently in our bodies without the essential mineral and vitamins we get from foods. Unfortunately, modern day approaches to agriculture have led to cost effective strategies to making the foods we eat. This means we simply do not get the adequate vitamins and minerals from our foods that were at our grocers 50 years ago. Because of this we recommend an organic green shake which is from the best sources. Thissupplement acts as a two in one because not only does it help oxidise the body, relieve inflammation, cleanse our body and make chemical reactions faster and more efficient, it also acts like a multivitamin because it gives you all the nutrients a Multivitamin capsule would. All of our trainers use greens shakes and all our clients use them. We recommend only organic versions of this supplement; otherwise you are defeating the whole purpose. Below are links for qulaity green drinks we recommend. a) Goodness Greens - https://www.philrichardsperformance.co.uk/index.php/ detoxification/goodness-greens.html b) Green Life - https://www.philrichardsperformance.co.uk/index.php/detoxification/green-life.html c) Udos Choice beyond greens - http://www.udoschoice.co.uk/udos_choice_beyond_greens d) Dr. Schultz Superfood plus - http://www.superfoodplus.co.uk/ You can get this from the nutri centre as well
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UMBILICAL (STOMACH)

PECTORAL REGION (BREAST/PEC)

Pectoral fat develops because of the aromatization of testosterone into estrogen. This is particularly bad news for males as this leads to man boobs (moobs as it is more commonly known). The problem comes because a male starts to develop fat accumulation in areas that females generally would. This is known as gynoclomastia. This problem is reversible if you deal with it correctly but a note of caution, increased Estrogenic build up in this area increases your risk of developing various forms of cancer. Using specific estrogen detoxification protocols with nutrition you can dramatically drop the fat in your pectoral area so that your well defined chest you worked so hard to achieve can stand proud, as well as decreasing the risks associated with cancer.

BIOSIGNATURE

Diet and stress are fundamental issues when it comes to stubborn fat around the stomach. When youre stressed you secrete Cortisol which activates fat storage enzymes in cells. Even in lean people you can find high stress levels will gain excess abdominal fat. Reducing stress and how your body deals with stress can be changed to enhance how lean your stomach region is. Specific foods and supplements that contain licorice root and a good quality fish oil will help also. Alcohol, especially beer, has estrogenic properties due to the fermentation of yeast within it and will dramatically halt your ability to burn stomach fat. Overuse of stimulants (caffeine, refined sugars) wreak havoc on Cortisol levels, which make sleep a major issue also. Refined foods contain MSG which WILL make you malnourished and can make you addicted.

Q.

WHAT DOES YOUR BODY FAT SAY ABOUT YOU?

QUADRICEPS (THIGH)
It has been proven in research literature that fat in the thigh is harder to lose than abdominal fat. Aerobic training and spinning can actually make this even more of a problem because it builds intracellular storage in the thigh. This basically means that where the body keeps burning fat to use as energy on such a regular basis, the body begins to store fat there so that it is more readily available to the muscle. High intensity training called interval training can massively change the appearance of lower body fat and is proven to burn fat more effectively than regular boring and long bouts of cardio training. Complex B vitamins, high fibre foods, vitamin C, green tea extract, foods from the brassica family and eliminating wheat and refined carbs from your diet dramatically decrease fat in the lower region of the body.

WHERE YOU ARE STORING YOUR FAT, IS A DIRECT INDICATION OF AN ISSUE WITH A PARTICULAR HORMONE
SUPRA-ILLIAC (LOVE HANDLE AREA)
The problem with accumulated fat in this area comes because of poor circulating insulin levels. Too much sugar and refined carbohydrates in particular are the cause of excessive fat storage in this region. We regulate this with a lower carbohydrate intake and meal timing in particular when it comes to training days. Clean foods such as vegetables and more frequent intake of protein helps to alleviate this problem and in just six weeks we can generally guarantee a 60% drop in fat levels from this region with our specific diet and supplementation protocols. Not managing insulin correctly can dramatically increase the risk of contracting health issues such as Diabetes, Heart disease, Alzheimers and Cancer (endometrial, ovarian and colon).

A.

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TRICEPS (UPPER ARM)

For males and females, lean triceps account for higher androgen levels within the bloodstream. Higher fat levels in this area occur when stress levels become high. This happens because a bi product, Pregnenolone, is stolen and turned into Cortisol which means you stop making the androgen DHEA. UK females have higher than normal triceps fat, due to poor training habits and high stress levels of the average UK person. However, we have seen drops of over 30% in the triceps from only 4 weeks of one of our stress reduction nutrition protocols. If youre currently training on a x-trainer in the gym or some other form of aerobic exercise, then you can help reduce triceps fat by getting off it and doing weight training instead. This is because you will reduce the stress you are placing your body under when doing this form of exercise.

CHIN & CHEEK

The chin and cheek will always initially go down immediately when we first place clients on a particular exercise and nutrition program. This is because it represents non essential fat which the body can use to burn for energy without many issues. The amount of fat on the face and cheek also represents prolonged exposure to stress. This doesnt just relate to family and work pressures but also illustrates things such as poor diet, the ability to actually handle stress, lack of exercise and nutrient deficiencies. Our nutrition and supplementation protocols help with the anti-aging process because they deliver healthy dosages of antioxidants, vitamins and minerals within the diet.

SUBSCAPULAR (UPPER BACK & SHOULDER AREA)

This region of fat accumulation relates to problems in carbohydrate tolerance. Your body may be susceptible to particular carbohydrates (carbs) but by reducing carb intake and using specific rotation cycles you can reduce the amount of fat here. Particular supplements like corosolic acid, which was recommended to me by Charles at his last seminar has been known to produce outstanding results for reduced fat in the upper region of the back. A high fat amount in this region along with a high fat amount in the mid-axillary suggests poor thyroid function. Increasing foods with sources of Iodine, Zinc, Copper, Tyrosine and foods rich in vitamin A will help enormously in thyroid function.

MID AXILLARY (8 INCHES UNDER THE ARMPIT)

This site reflects the health of your thyroid gland. The thyroid gland when not performing effectively, is detrimental to metabolic rate. A 1% drop in thyroid performance can lead to a 6% drop in metabolic rate. Thyroid problems can come from heavy metal contamination from the foods (and the liquids) we intake, but also by contaminants in the air. An impaired thyroid can be fixed and with it can lead to a rapid loss of body fat. The good news is that nutrition and supplementation protocols can be used to specifically enhance thyroid regulation by providing essential minerals and vitamins to extract these contaminants from the body.

HAMSTRING (BUM AND BACK OF THE THIGH)

High fat in this region is caused by estrogen dominance and the build up causes the dreaded cellulite effect. By increasing the amount of vegetables (going green in particular) in our diet and reducing all the refined carbs we can effectively neutralize the problem and reverse it. Broccoli and its counterparts in particular are best as they have a chemical within them called indole-carbinol-3 which binds to estrogens to help clear them from the body. Green tea and other detox drinks can help in this also. Keeping the body alkalised and dense in nutrients ( B vitamins in particular) help in the detoxification process.

CALF & KNEE

The calf and knee represent problems with growth hormone activation and detoxification of particularly the liver. The calf is the site which can go up and down the quickest. Literally overnight this can increase/reduce dramatically and it indicates the quality of your sleep. For clients whose calf goes up from the previous assessment we associate with lower growth hormone activation. Growth hormone activation should be high in the morning but if sleep quality has been impaired then this will cause GH activation to be poor, resulting in a higher calf reading. GH is very important as it literally forces your body to burn fat more effectively.

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YOUR 10 COMMANDMENTS FOR RAPID FAT LOSS

1. CONSISTENCY IS KEY
We give you the ideal formula for fat loss in this plan. By accumulating more of the right things in this plan, it will get you closer to your goal. We put things in this plan for a reason, so stick to it and you cant go wrong

2. INTENSITY IS EVERYTHING

Our training programs are about getting your keeping your body working hard with short rest periods because this brings about the best overall homronal output. Training with intensity with short rest increases your testosterone and growth hormones meaning quicker fat loss and rapid better muscle definition/toning.

3. LISTEN TO YOUR BODY

This is a key one which some people find difficult to understand. You must tune into what your body is telling you. There may be a time in this program where you may need to back off from the intensity a little. If not you can do more harm than good. But you must be aware of the difference between mental weakness and physical tiredness. If you need to back off then do so and go back into the next session harder and refreshed, you will get better results that way.

4. MONITOR PROGRESS

You should use the various methods we show you in the next article to monitor your progress weekly/fortnightly. Unless your assessing your guessing is a great phrase I have used for years. The scales alone is probably the worst tool on the planet as muscle, water, fat, bone density and womens cycles are constantly changing and being lighter on the scales DOES NOT mean you look better. You could have wasted muscle and gained fat and still be lighter. We get you to use many variables. By following our Progress tools, you get a much better understanding of whether a program is working for you.

5. SLEEP

Sleep is not a luxury and dont forget that. It is a neccessity and an absolute must on any program not just this system. Poor sleeep makes you fatter, decreases your output of important hormones, and makes you less sensitive to carbo- hydrates. Burning the candle at both ends (not getting enough sleep and training with intensity) will only leave you lacking energy, and puts your body at risk of infection as your immune system will suffer. Make sleep a priority.

6. STAY POSITIVE

If you are negative, that will feed into your gym sessions, the way you eat, and will reflect in your end re- sults. I may have a bad day at times, but I dont become negative about things. I know this is a major area for most people and the key is to have positive people around you to talk to. That is what this social network helps with more than anything else. Positivity brings benefits - scientific fact ;)

7. KNOW YOUR GOAL

Before you begin you must have a very clear goal of your intentions - and stick to them. This program is about getting lean and toned. So how badly do you want it? Be laser focused on your goal and do this for yourself, and nobody else!

8. SORT OUT YOUR LIFE

Yes, this program will require you to make sacrifices. It is all well and good deciding to attempt this program, its a whole other thing actually doing it and making the required sacrifices. Saying no to the pub requests, getting to bed when you should be, and forgetting the takeaway menus for a period of time may seem hard initially. But it wont kill you, and after 4 weeks, you will be eternally grateful you had the willpower!

9. EAT FOR YOUR MUSCLE, NOT YOUR TASTEBUDS

Its simple, you need to eat the right foods at the right times for this program to be super effective. We program this system in a certain way so that the body is efficient at changing shape. Deviat- ing away from the plan will only reduce the changes you want.

10. YOU ARE WHAT YOU EAT

If you are worried that this plan seems very different to what you have done before then your probably right. If you have tried and failed before and your not getting the results then its not because you are resistant to nu- trition and exercise, its because you have been following the wrong approach in the past. This plan has produced more photo transformations than any other fitness website in the UK. Our approach works. So trust it, approach it with positivity, and work it with intensity.

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RESISTANCE WORKOUT
This is one of my favorite circuit workouts for changing body composition. I call this the circuit of death (dont be put off just yet), because it delivers such an impressive metabolic effect to the body. This routine on paper might not look the most devious of workouts but the long duration of each exercise coupled with the short rest periods between exercises causes a huge calorie deficit effect on the body. When done properly you will be sweating like you have just done 1hours cardiovascular but with the increased benefit of using weights (meaning the body will continue burning calorie for hours and hours after the session has ended). You will aim to achieve 4 rounds of this circuit. The first round of this program you will feel like it wasnt too difficult. This is what I call misleading. By thr end of the third round you will be peaking in intensity and the fourth will definitely finish you off. They key is to aim for weights that are between 70-80% of your maximum weight. During the 40seconds you will push out continuous reps on that exercise and aim for a TEMPO of 3010. What is TEMPO? Tempo is the time it take you to complete 1 full rep through its entire range. There are 4parts to a complete rep: 1) 2) 3) 4) The eccentric range the time it takes to release the weight in a negative phase. The isometric phase after the negative phase how long you hold after the negative phase. The concentric phase How long it take to complete the push/pull of the movement. The isometric phase after the concentric how long you hold after the concentric phase.

In this case its 3010. This means you release the weight for 3seconds, you hold for zero seconds, your push takes just one second, and you hold for zero seconds. If done properly it should take 4seconds per rep. This means that if you are doing the exercise for 40seconds you should achieve 10repetitions. If you do too many or too few, then you need to work slow down/ speed up depending on what you achieved. Warm up Bodyweight exercises 5 reps on each of the following exercises twice through 5 x Squat http://youtu.be/yHlfgnYTvGw 5 x Pressup (toes, knees, against wall) http://www.youtube.com/watch?v=VoPi5V6do00&feature=youtu.be 5 x Dynamic Lunges http://www.youtube.com/watch?v=hrt5EcYKKJI 5 x Mountain climber (5each side) http://www.youtube.com/my_videos_upload This allows us to get the blood flowing through the body and the muscles activated fully and primed for exercise. Stage 1 Resistance circuit (Circuit of death) How stage 1 works: Do exercises A1-A6 as a circuit one after the other Each exercise lasts 40seconds After each exercise you will have 20seconds rest before moving onto the next exercise 90seconds rest then repeat until you have completed 4 rounds in total Once you have done all 4 rounds, have 3 minutes rest then move onto stage 2 of workout A1 Chest Press (40seconds) http://www.youtube.com/watch?v=_XFLoD_-MOY&feature=youtube_gdata_player
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RESISTANCE WORKOUT
Give yourself 20seconds rest then move to A2 A2 Left arm bent-over DB row (40seconds) http://www.youtube.com/watch?v=5ewZXu9_ZeU Give yourself 20seconds rest then move to A3 A3 Right arm Bentover DB row (40seconds) http://www.youtube.com/watch?v=5ewZXu9_ZeU Give yourself 20seconds rest then move to A4 A4 Barbell Squat (40seconds) http://www.youtube.com/watch?v=yHlfgnYTvGw&feature=youtu.be Give yourself 20seconds rest then move to A5 A5 Standing Arnold shoulder press (40 seconds) http://www.youtube.com/watch?v=UdU79qxBgEA Give yourself 20seconds rest then move to A6 A6 Wide grip deadlift (40seconds) http://www.youtube.com/watch?v=G-nNMh5Kn68 90seconds rest then repeat for a total of 4 rounds Stage 2 Structural balance training B1 DB Incline face pulls 4sets x 12-15reps http://www.youtube.com/watch?v=8U_eeXmSxCY B2 Hanging garhammer raises 4sets x Up to 25reps each set http://youtu.be/EGzYOrDrt_I Stage 3 High intensity interval training Sprints (rower, treadmill, cycle, outdoors) 6-8 x 20seconds sprints as fast as you can (+85% intensity) 40seconds rest between sets. OR 1minute as fast as you can 3 minutes fast walk (total of 3 sets) Cool down 5 minute walk TOTAL TIME - Approximately 40-50minutes maximum

CV WORKOUT
This program has been designed so that it can be done either in a gym, at home, or outdoors This Cardiovascular Routine helps to stimulate all energy systems for faster fat loss. It has been proven in research that by incorporating what is known as Interval Training into your training program, you can increase your performance in your anaerobic, aerobic, and alactic energy systems. Steady state cardio training only benefits your aerobic capacity. Many trainers in the industry really frown upon any form of steady state cardio activity in their plans, but provided you incorporate resistance training, intervals and other forms such as kettle-bell training, stretching, and even yoga, then steady state cardio at the end of your intense exercise can improve overall body composition. It was in fact leading hormonal expert Dr. Eric Serrano who identified to me the actual benefits of females adding steady state cardio in particular to their training programs and that women in particular actually do benefit from some form of steady state work in their plan. I therefore have included 10minutes steady state cardio into this plan alongside High Intensity Interval Training (HIIT) and a core interval finisher to improve strength through the trunk region. After your initial warm up our goal is to ramp up the intensity using short bursts of intensification followed by short rest period. This rapid change in intensity fluctuates the heart rate rather than keeping it steady and the theory behind it creates a metabolic effect that lasts for hours longer after your session has finished. Warm Up Do not perform static stretches before training. Your muscle are like elastic bands and that recoil allows for better power, performance, helps keep you injury free and allows you to put maximal impact on the joints. Dynamic stretching movements are a much better option and can help you prepare for exercise. Total time: 5minutes (approx) Stage 1 HIIT training 20seconds sprint/explosive power 40seconds light intensity/walk Total = 10sets (10minutes) 3minutes rest then move to stage 2 How to perform stage 1: You will do the exercise you have chosen at maximal intensity and power, with your goal aiming to be above 85% intensity. Anything less than this and you are not going to elicit the correct response from your body. Once you have done 20seconds you will attempt to recover with a light intensity (e.g. walk/very light row) for 40seconds. This allows your heart to drop down before performing another high intensity 20seconds explosion. You will do 10sets of these in total. Once you have completed 10sets give yourself 3minutes of light intensity and then move onto stage 2. Equipment you can use: Outdoor Running Indoor running (studio) Treadmill Rower Cycle Prowler/farmers walk (strongman training movements) Gymboss interval timer to countdown the time for you (FREE app download) Stage 2 Steady state cardio 10minutes steady state cardiovascular training at 70% intensity How to perform Stage 2: The point of stage 2 is to further add a calorie deficit and keep the heart working efficiently. This stage is also done to give a HIIT break before moving onto longer interval based training using full body movements.
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CV WORKOUT
Equipment you can use: Equipment you can use: Outdoor Running Indoor running (studio) Treadmill Rower Cycle Stage 3 - Core intervals A1. 30seconds Plank presses http://www.youtube.com/watch?v=W-HGkkF-DMg A2. 30seconds Squat jumps http://www.youtube.com/watch?v=DbWvH7fkSdw&feature=youtu.be 30seconds rest A3. 30seconds Burpees http://www.youtube.com/watch?v=zgHM7vAzjT0&feature=youtube_gdata_player A4. 30seconds Oblique mountain climbers http://www.youtube.com/watch?v=4fJ_9Yhq4yE&feature=youtu.be 30-60seconds rest Repeat for 3 round in total Equipment you can use: Bodyweight Gymboss interval timer to countdown the time for you (FREE app download) How to perform Stage 3: There are a total of 4 exercises is this circuit. You will do 30seconds of A1 and then move straight onto exercise A2 and this takes 1 minute exactly. You will then give yourself 30seconds rest then move onto A3 for 30seconds and then to A4 for 30seconds. Gain, this last a total of 1minute. That is 1 full round completed. You will give yourself 30-60seconds rest before repeating the same process for a total of 3rounds. This 10minute program creates a lot of endurance work for the core which means the upper and lower body are functioning as one unit and allowing your to improve core strength and aesthetics. Total Time for stage 3: 10minutes (approx.) Cool Down: 5 Minutes Walking/light intensity training 5minutes stretching Total Time Training: 40-50minutes Cardiovascular and core Workout

BODY WEIGHT WORKOUT

Warm Up Perform a small circuit of the following 4 exercises and each round you complete you will add an extra two reps per exercise as it describes below. Round 1: 3reps of each exercise with no rest in-between Round 2: 5reps of each exercise with no rest in-between Round 3: 7reps of each exercise with no rest in-between BW Squat http://youtu.be/yHlfgnYTvGw BW press-ups (knees or toes) http://www.youtube.com/watch?v=VoPi5V6do00&feature=youtu.be Dynamic lunges http://www.youtube.com/watch?v=hrt5EcYKKJI T-bar push ups http://www.youtube.com/watch?v=plRuXehVBd4 Wait 30seconds then repeat for a total of 3 rounds Stage 1 A1 Squat http://youtu.be/yHlfgnYTvGw A2 Press ups (knees/toes) http://www.youtube.com/watch?v=VoPi5V6do00&feature=youtu.be A3 - Left leg split squat http://www.youtube.com/watch?v=ANE64KejNzI A4 - Right Leg split squat http://www.youtube.com/watch?v=ANE64KejNzI A5 T-bar push ups http://www.youtube.com/watch?v=plRuXehVBd4 How to do stage 1: You have 30seconds on each exercise to perform as many reps as you can. You will then have 10seconds rest between each exercise before starting on the next exercise. Once you have completed all 5exercises you will then have 90seconds2minutes rest before repeating Stage1 again. You will aim to complete 3 rounds in total. Total time: 12-15mins approximately

BODY WEIGHT WORKOUT

Stage 2 B1 Plank to pressup http://www.youtube.com/watch?v=W-HGkkF-DMg B2 - Left leg deadlift http://www.youtube.com/watch?v=x2pYR95g66M B3 Right leg deadlift http://www.youtube.com/watch?v=x2pYR95g66M B4 Plank mountain climber http://www.youtube.com/watch?v=GfVUbBrKtEo B5 Burpee http://www.youtube.com/watch?v=zgHM7vAzjT0&feature=youtube_gdata_player How to do stage 2: You have 30seconds on each exercise to perform as many reps as you can. You will then have 10seconds rest between each exercise before starting on the next exercise. Once you have completed all 5exercises you will then have 90seconds-2minutes rest before repeating Stage2 again. You will aim to complete 3 rounds in total. Total time: 12-15mins approximately Stage 3 C1 Left arm bodyweight oblique raises http://www.youtube.com/watch?v=v9mSoLMoyG0 C2 Right arm bodyweight oblique raises http://www.youtube.com/watch?v=v9mSoLMoyG0 C3 Abdominal tuck crunches http://www.youtube.com/watch?v=A6E1QnVnlAI How to do stage 3: You have 30seconds on each exercise to perform as many reps as you can. You will then have 10seconds rest between each exercise before starting on the next exercise. Once you have completed all 3exercises you will then have 60seconds rest before repeating Stage3 again. You will aim to complete 3 rounds in total. Total time: 8mins approximately Cool down with 5-10minutes stretch

CLIENT TESTIMONIALS - PAUL SINCLAIR

18WEEKS TO A COMPLETE DIFFERENT PERSON

It doesnt matter where you start or what age you are, the important thing is you start!
Kevin Walker

I want to make it clear to you that I do not care where your fitness levels are or how unfit you feel your are. This transformation shows that absolutely everyone can develop the transformation they want if they want it. It was a pleasure to have such a head strong person to work with and the transformation speaks for itself. This transformation took 18weeks to achieve and with our smart techniques for rapid fat loss, Paul achieved something that many people thought was just a photoshop transformation. It went viral across the internet and many were negative about it and claimed it was impossible. To be honest this really bothered me because Paul worked so hard for it. I decided to create a video of Paul adding a little humor along the way just to show that Paul Sinclair WAS in fact real, and had done all that hard work himself. Watch the short video now: http://youtu.be/ WxWdxXoH4rU PAUL SINCLAIR In his own words Last year when I first heard about Modelhealth and Kevin Walker, I had just started training again as I had put on a little weight (or so I thought). So after checking the Modelhealth website and talking to Kevin himself, I booked in for a Bio Sig. It was a massive shock to find out that I was over 13st and 26% body fat (in my eyes that was huge). However, after Kevin explained the results of the Bio Sig, I was shocked at how much it revealed to him about

Model Health - How to get shredded

Vince Lombardi

www.modelhealth.co.uk

CLIENT TESTIMONIALS - PAUL SINCLAIR

18 WEEKS TO A COMPLETE DIFFERENT PERSON
my lifestyle and why the things I was eating were not helping with my weight loss. I signed up immediately to the 6 week plan. The gym sessions were difficult but Kevin made them as interesting and varied so that I was never able to become bored. The actual training was a big shock to my body as I always typically followed the bodybuilding style workouts of chest and arms, back and biceps routines that you here about by the big guys at the gym. Kevin showed me that these may work for lean individuals but for most people, the body needs to be shocked and particular workouts are far better than others for enhancing the right hormones. Kevin constantly talked about the power of hormones and I now realise why. In terms of the diet (if you can call it that as I was actually eating more than ever), I thought it was quite easy to follow and because of my focus in this, the body fat kept dropping while my lean mass kept going up. I couldnt believe it I had never had these types of results!! Fast forward to now, Im 11st and under 4% body fat with nearly all my weight now being lean mass. I have now began qualifications to become a personal trainer myself as I absolutely love what I have achieved and totally changed my life, and I would love to help others achieve the things I originally never thought I could. Kevin has inspired me to do all of this and it has become a part of my lifestyle rather than a chore. I love food, and now have the knowledge to create fantastic recipes that are quick, focus on keeping me fuelled, help me stay lean, and also sustain high energy levels throughout the day (before I was your typical tired during the afternoon and wide awake at night). I just want to say a massive thank you to Modelhealth and Kevin Walker in particular in helping to achieve these phenomenal results. I didnt believe this was possible and to be able to see my abs as clearly as I can is amazing.

Fast forward to now, Im 11st and under 4% body fat with nearly all my weight now being lean mass.
Paul Sinclair

I just want to say a massive thank you to Modelhealth in helping to achieve these phenomenal results. I didnt believe this was possible and to be able to see my abs as clearly as I can is amazing.
Paul Sinclair Vince Lombardi

Model Health - How to get shredded

www.modelhealth.co.uk

CLIENT TESTIMONIALS - GEMMA WATSON

Id like to say a massive thank you to Kevin Walker for giving me the bikini body Ive dreamed of in a mere 6 weeks!! I signed up to Kevins 42 day programme after a heavy binge over the Christmas period feeling tired and bloated and wanting drastic changes for my summer holidays. I used to go to the gym roughly 4 times a week spending an hour and a half to 2 hours either on cardio equipment or doing a circuit/spinning class and a few reps on the various leg/arm machines. I felt after slogging my guts out I wasnt getting anywhere and still had stubborn love handles I just couldnt shift. I got asked by friends and work colleagues etc why are you doing such an intense course? You dont need to diet or lose weight, your not fat and yeah they were probably right, I didnt need to BUT I certainly wanted to! It annoys me when people thing you only need to do something about your body when your fat, I wanted to improve myself and my aim was to tone up in particular my stomach and legs and to be able to eat what I want without feeling bloated or guilty afterwards and after seeing the drastic changes on ModelHealths website I couldnt wait to get started and transform my body Kevin gave me a nutrition plan specific to my bio-signature results which he took weekly and he would tweak my plan on a weekly basis if/when needed to get the best results possible to suit my body. For example he noticed from my results I was having problems sleeping and he altered my nutrition and gave me a supplement specific to improve this issue and explained that because of my lack of sleeping through the night this was the main cause of why I was holding onto stomach fat and finding it hard to get rid of. The nutrition plan was actually easy to stick to believe it or not, as long as you prepare your foods in the morning/night before, theyre tasty, fill you up and I was amazed I wasnt craving chocolate (like all of us girls do!). I loved the work-outs with Kevin, theyre fun and he changes them round so you dont get bored of the same old thing but most of all theyre effective, theyre intense and Kevin pushes you to your absolute limit, giving results in even 2 weeks. I was amazed at my 2 week pictures and couldnt believe the changes I was seeing in such a short period of time. This only made me work harder in achieving my goal thinking if I can do this in just 2 weeks what would my results be at the end of the 6 weeks and in the future. My energy levels went through the roof and I was eating more and more to fuel my body which meant I didnt have time to crave the sugars I usually ate and I honestly didnt miss them! This programme and Kevins dedication and continuous commitment are life changing and have made a massive impact on my daily eating habits, health and overall outlook. I have learnt so much about training, my fitness has vastly improved, I have been educated about the dos and donts and I love going to the gym now rather than it being a chore. I definitely wont be doing hours of cardio anymore thats for sure, weights and tabatta are the way forward! I certainly eat healthier but now I enjoy it, food doesnt have to be boring and by varying my diet I can still treat myself to those naughty foods we all love but without that bloated feeling and I actually find Im enjoying it more by looking forward to it rather than eating it for the sake of it. When I started the 6 week programme I was 23.6% body fat and in 6 weeks Kevin got me down to 15%, I am so pleased with losing 8.6% in only 6 weeks and by the way my clothes now look and feel, theres no question about it I will without doubt keep up all my hard work and continue to make you proud Kevin. Thank you so much for all your hard work and determination, I wouldnt have achieved the results without you!

Id like to say a massive thank you to Kevin Walker for giving me the bikini body Ive dreamed of in a mere 6 weeks!!
Gemma Watson

Model Health - How to get shredded

Vince Lombardi

www.modelhealth.co.uk

CLIENT TESTIMONIALS - TRISTAN MEEARS-WHITE

FORMER VEGETARIAN TURNS MEAT EATER AND GETS RIPPED

WEEK 1 19.4% body fat 55.9kgs of lean mass (vegetarian)

8WEEKS TO A PHENOMENAL TRANSFORMATION
We are not trying to say that one diet is better than others, we are all individual, but to show that mainstream media definitely has it wrong when it comes to condemning animal meat (in particular red meat). Vegetarian Tristan Meears-White set me a challenge when he came to Kevin Walker. He told me he wanted to change his body and would do whatever I said to get the result he has seen so many times by our company. Tristan didnt dislike meat but he did believe that being a vegetarian was a healthier way of eating due to mainstream media really hammering home the potential dangers of red meat. Mainstream media has condemned meat as a heart diseasing food and full of saturated fat. But is saturated fat really that bad. Well some studies have shown this to be true. However, the meat that the study was done on was not organic grass fed meat, and therefore was allowed to come from typical supermarket animals, loaded with antibiotics and steroids to fatten the animal up. Therefore we arent getting a true reflection of what quality animal meat can provide you with nutritionally. By the way, I dont dislike vegetarian diets and by no means am I saying its wrong. The main issue I have with a vegetarian diet that I have is that it can be difficult for people to get the right combinations of foods to get the full amino acid profiles in their meals on a regular occurrence, therefore missing essential nutrients.

WEEK 8 7.2% body fat 60.3kgs of lean mass (full on meat eater)

Model Health - How to get shredded

Vince Lombardi

www.modelhealth.co.uk

CLIENT TESTIMONIALS - TRISTAN MEEARS-WHITE

FORMER VEGETARIAN TURNS MEAT EATER AND GETS RIPPED
By no means am I slating a vegetarian diet, I think a vegetarian diet is great, they just need to add meat to it (see what I did there) ;) If you can commit to getting food combinations correct then vegetarian diets have great benefits, but what I wanted to show with this transformation what would happen if I got a veggie eater on my program for a period of time, and they did it MY WAY. Would they improve, look healthier, look better, feel fitter, feel stronger and have better energy levels?

Tristan wanted the challenge and I accepted with eager anticipation. Tristan is the kind of guy that does whatever I ask, which is great because if I tell him something, he simply does it. If I told him to jump off a bridge, hed ask which one and how high. This meant I knew I would find the answers to the questions people had about a diet containing plenty red meat and various other animal proteins. Now you must be careful adding meat to a former veggie, because the person will have difficulty initially digesting it and therefore I had to be careful with this and also gradually increase it throughout. So as a fit pro, be careful if you are working with someone in a similar way. Meat contains high amounts of zinc and 90% of the time even meat eaters are zinc deficient, therefore I had to up Tristans dosage of zinc (125mg per day). Zinc has many fantastic benefits and when zinc levels are good, you actually crave meat more, which is one of the reasons for Tristan being given zinc supplementation. After working with Tristan and turning him into a meat eater, do you think he is less healthy than he was in his before picture? This transformation clearly proves that animal meat and SATURATED fat is actually beneficial in our diet. Healthy organic fats will not make you fat. Low fat, sugar laden diets and sedentary lifestyle WILL. We hope this inspires you to create your own transformation.

This transformation clearly proves that animal meat and SATURATED fat is actually beneficial in our diet. Healthy organic fats will not make you fat. Low fat, sugar laden diets and sedentary lifestyle WILL.
Kevin Walker Vince Lombardi

Model Health - How to get shredded

www.modelhealth.co.uk

CLIENT TESTIMONIALS - DONNA CARDELLA

Working with the Model Health team helped me to achieve the body confidence and figure that I have always wanted. I would like to thank Kev Myers in particular for helping me to beleive that I could achieve my goals in such a short perioid of time. His knowledge, guidance, motivation and support were invaluable throughout the process.

Donna Cardella
Model Health - How to get shredded

I quickly realised that the foods I thought were healthy choices werent the best for me and my body, the BioSignature assessment highlighted this to me. I was concerned about being able to follow the nutrition guide but it was actually much easier than I thought and there were lots of meal choices to pick from so I always had variation in my diet. I felt the benefits very quickly of changing my eating habits and rhe training, I had a lot more energy throughout the day and the inches started to melt away rapidly! The training was tough and Kev pushed me to my limits but it was all worth it and defintely what I needed. I have since signed up to work with Kev and Model Health again to transform my body even firther! Donna Cardella A few words from Kev Myers - Donna had all of the attributes needed to transform her body in abundance, she was dedicated, discplined, committed and hugely passionate about achieving the results she wanted. She was an absolute pleasure to work with and worked incredibly hard, she deserves full credit for her transformation. Well done Donna!

Working with the Model Health team helped me to achieve the body confidence and figure that I have always wanted.
Vince Lombardi

www.modelhealth.co.uk

OUR SERVICES

EAT CLEAN & GET LEAN COOKBOOK

http://www.modelhealth.co.uk/index.php?site=static&staticID=15 FINALLY: A book created for people who are sick and tired of not knowing what to eat when trying their hardest to get the flat toned stomach they really want. Imagine a world where you could simply reach into your kitchen drawer and instantly have a range of easy to create healthy meals from a company that you know and trust and have delivered over 100 photo transformations on their website to give you full confidence in their products. We wouldnt put our name to anything we felt wouldnt help you improve. The book contains: 30 different breakfast recipes 30 different lunchtime recipes 30 different evening dinner recipes

ONLINE TRAINING PROGRAM - LETS GET SHREDDED

www.letsgetshredded.com Have you ever thought what it would be like to commit yourself fully to just 28 days of proven fat loss science? The problem is where to start, what to eat, when to eat, how to train, how to make sleep work for faster fat loss, and much, much more. This then becomes the problem because no one has yet put all of these strategies together into one system that you can have mapped out for you day by day, so it makes it easy to follow. With any product like this, there has never been a program online that will allow you to follow a strategy and allow you to work closely - in a LIVE members area with top coaches guiding you all the way 24/7!

ONLINE TRAINING PROGRAM - LETS ADD MASS

www.LETSADDMASS.com How to add Serious Lean Mass in 12weeks. Its not easy being a hardgainer. But with Kevin Walker and Rick Hall coaching you through 12weeks of muscle building training and nutrition progression that allows your body to be in a constant positive protein synthesis (anabolic environment), you can be sure that you will change the way you feel and look forever. A system that can be replicated time and time again throughout your life to put on serious muscle mass for the price of less than 5 per week. Its a NO BRAINER - LETSADDMASS

SHREDDED 42 SEMI PRIVATE SMALL GROUP TRAINING

http://www.modelhealth.co.uk/index.php Small group training for 4-6 people, the cost is shared mongst you so it makes it very affordable - this is by far our most sought after training system. It allows you to work with our coaches intensely over 6 weeks to learn exactly what it takes to achieve six pack abs and serious body composition change. What makes this so effective is the atmosphere it provides and it creates a form of accountability working alongside others who all have the exact same focus as you.

SHREDDED 42 ONE TO ONE PERSONAL TRAINING

http://www.modelhealth.co.uk/index.php Our Personal Training service is devoted entirely to your needs and requirements. The service for personal training can be customized entirely to your needs and requirements. I deliver an outstanding 6week program but you can set a time period to suit you. You can book 1, 2 or even 3 sessions per week depending on what you want to achieve and what frequency and pace you want to work at. Every client that works with us is given round the clock access to answer any questions you have about achieving your ideal health and fitness goals. The reason ModelHealth has transformed so many people lives both inside and out is because we devote our lives to this business and there is no one more passionate about the services they offer than what we are.
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