For best weight loss results it is important you exercise throughout the 8 week programme.

I would recommend exercising 3 to 4 times per week, however, if you want to train up to 6 times per week you can.

Doing more exercise isn’t necessarily going to make you lose weight faster. In fact if you do too much exercise it can slow down your results, which is why I recommend exercising 3 to 4 times per week.

The minimum you should train is twice per week, however, I would highly recommend making sure you get in an extra session and train 3 times.

There are two exercise programmes you can choose from.

There is a programme you can follow at the gym or a programme you can do at home using your own bodyweight which means there is no excuse for not exercising.

If you want to do both programmes you can alternate training sessions between the two programmes. However, if you choose to do only 1 of the programmes then you must stick to this programme throughout the 8 week programme and not change each week or every few weeks between training at the gym and training at home.

In order to see results it is important to progress which is why you must stick to the exercise you choose at the start on week 1.

So whether you choose to do the gym programme, the home programme or to do both through alternating each workout you must stick to this throughout the 8 weeks for best results.

In order to see progression of the workouts we are going to change the workouts every two weeks rather than weekly. If you change the workouts every week then you aren’t giving yourself a chance to improve at that particular workout.

Make sure you download the workouts and either print them off so you have the plan with you or use an ipad to keep track of what you are doing. If you just try and remember the exercises you might forget and then you won’t be following the plan fully and won’t see as good results.

All of the workouts have photos of all the exercises so you know exactly what you are doing.

If you do have any questions about the exercise please ask in the Facebook group.

You can download both the gym programme and home training programme for weeks 5 and 6 below.

Get fit, get healthy, get happy.

Your Coach For Life

Shaun McGill