Frequently Asked Questions

You May Have Some Questions That You Want Answered About The Program...

Following are some of the most common questions that I have been asked by clients when they are learning about the Body Transform Program.

Q: Do I have to join a gym?

A: No. You can perform both the weight trainings and cardio trainings at home.
All you need for the weight trainings are a flat bench to lie on (you don’t need the vertical columns that support a barbell on the bench) and a set of dumbbells. You can obtain two small dumbbell-bars and associated dumbbell plates for next-to-nothing second hand.

For the cardio training, if you can walk, jog, or run, you can do that outdoors around your neighbourhood (I actually recommend getting outdoors for this exercise – it’s good for you to get the fresh air!)

Q: Do I have to lift weights?

A: Yes. The only way to build and tone muscle – to increase your strength and accelerate your metabolism – is by weight training. If you want to create a foundation for a leaner body, you have to get your muscles into a state of strength and development. This does not mean you become a bodybuilder. What developed muscle does is accelerate the rate at which you lose fat, and act as a ‘safeguard’ against putting fat on.

If you just go for fat loss, you will keep the body shape you have, only it will get smaller. When you combine fat loss with muscle development, you change your body shape. Only one of these will make you feel like you have truly changed something.

Q: I’ve tried to get in shape before but I have not been able to stick with anything. What makes you think that this will work for me?

A: I don’t think this will work for you, I know it will – as long as you are truly ready for a change.

This Program will work because it’s a completely balanced combination of exercise and nutrition. You need both of these components balanced together to have any hope of results.

This Program will also work for you because right from the start you get to create a whole new mindest about getting in shape. This involves establishing strong reasons, setting goals, setting priorities. You don’t have to do this alone! Together, we ensure that before you even step into the gym you are ready to go! A mindset is just a habit. I can teach you this habit just as I can teach you the habit of eating five meals a day.

Are you truly ready for change? If so, you’re ready. You don’t need to know exactly what you will have to do. You don't have to know exactly what it’s going to feel like. But if you are ready to find out, I'm ready for you.

Q: Do I have to exercise every day?

A: Firstly, one day a week you have to have off. I recommend four to six days exercising a week, usually each day of the working week Monday to Friday. I have asked many of my previous clients how they find training every day of the working week. They all say that training through the working week is actually easier than having days off exercise during the week. You see, you know that each day you will be exercising. You don’t have to wake up in the morning and ask ‘am I going to workout today?’ You just do it. Now this is actually easier on you overall: simply, if it’s a working day of the week, you are exercising. It’s a no-brainer. The Saturday training can then be optional.

Q: How much weight can I lose in 10 weeks?

A: This is impossible to know exactly. However, a rough guide is about 15 to 30 lbs (7 to 12 kg). This is the range that most people you see on this website have achieved. Now it all depends on the body that you start with. If you are starting with excess body fat, you can lose 2.5 lb (1 kg) per week.

Steve, featured on this site, lost 40 lb (18 kg) of fat in 10 weeks, starting at a weight of 106 kg. Bascially, the more overweight you are, the more your body wants to drop the excess fat, so the more you can lose.

This level of fat loss if perfectly safe as you are not starving yourself or slowing down your metabolism. The fat loss is not the result of insufficient caloric intake, like may so-called ‘weight loss’ programs.

Q: Do I have to exercise in the morning?

A: No you don’t have to. There are a couple of benefits to doing so however. Firstly, when you workout first thing in the morning, when you have an empty stomach, you can burn more body fat. You see, in the first instance your body will choose carbohydrates to burn to generate energy. Now if you have no carbohydrates in your system (as you have just been sleeping and haven’t eaten for a while), the second-choice fuel source for your body is it’s own body-fat. So in the mornings you can tap into this source much more effectively. I recommend morning trainings if your primary goal is fat loss.

Secondly, when you exercise in the morning, you are ‘done’ for the day. No matter what else happens in your day and what distractions and delays occur, you don’t need to worry about getting your training done at the end of it.

Training at lunchtime or after work has benefits too. It can be a great stress relief after work! And you might have a little more energy after you have been awake for a number of hours and have eaten.

Q: Do I have to drink protein shakes?

A: No....although it can make it easy to increase your protein intake. Protein shakes provide one possible way to provide protein for some of your five meals during the day. They are convenient and offer good value for money. You can get the protein you desire from other food sources, although you will need to consider the preparation required as normally three of your meals are taken during the working day.

Protein shakes are essentially like a milk powder – although only involving the whey from the milk (if you are dairy-free, you get the shakes derived from soya beans). It’s actually just normal food presented in an alternative way. Everyone who has done Body Transform to date has used a protein shake of some description.

Q: I want my partner to do this with me. Is that possible?

A: Absolutely! I encourage it. The thing is, the actions that you take are the same. Same exercise style, same weekly training plan, same eating plan. If you do it together, you will experience increased motivation and fun. You will have someone to do your workouts with – which is great. This can help make you accountable to turn up and get it done! And you can prepare your meals together – because you can eat exactly the same foods (maybe just in slightly different amounts). Plus, doing it together will give you a great life-changing experience that you can share.

Q: I travel quite a lot with work. Can I still follow this Program?

A: Most definitely. Once you learn the exercise actions, you are free to take them anywhere you go. Because with both the weight-training and cardio training you need only very basic facilities. You will find most hotels you stay at have a small gym. This will provide you with the basic dumbbells and other apparatus that you need. They will also have treadmills and other cardio equipment.

Even if you can’t get to a gym, you can stil complete the cardio trainings outside on the street or in a park. In many ways, taking the cardio training action and doing it in other cities and countries can be a lot of fun. Also, if you can’t get to any weight-training equipment, just replace your weight training with a cardio training. You will still get the benefits of fat loss and also muscle use!

When it comes to the foods, preparation is the key. You might pack a few protein shakes or bars in your bag to top-up your protein intake while you are away. Again though, once you have learnt the eating style, you will find that at every restaurant you go to (except the fast-food variety) you can indeed select the right type of balanced meal (think meat, vegetable and salad dishes – 90% of the composition of most menus!)

Q: What happens if I miss a workout or two?

A: This is not usually an ‘if’, but a ‘when’! You see, in ‘real’ life things come up. Deadlines at work, unexpected visitors, sleep-ins, and the like. I can’t recall any client who has been able to complete every training on the scheduled day during their 10 weeks. And it’s ok! Because what counts is what you do most of the time. You don’t have to be perfect, and you shouldn’t try to be. What counts is your attitude to giving your best in following the Program, and remaining focussed on finishing the 10 weeks.

Ups and downs may happen along the way. The most important consideration about a missed training is how you come back the next day. What always counts after a missed opportunity is how you approach the next opportunity. Knowing that you don’t have to be perfect is part of this. And keeping your focus on your goals and your progress is the other part.

Q: I am a vegetarian, how do I get enough protein?

A: This Program has worked for many vegetarians. There are plenty of sources of protein outside of meats. Consider eggs, youghut, beans, nuts, soy products, cheese, tofu, cottage cheese. Of course, these days there is also a massive range of protein supplements (derived from whey – from cows milk) such as shakes, bars, cookies and so on. You will be surprised the sources of protein available to you when you know what you are loking for.

Q: Can I still have a few beers or wines during the Program?

A: Yes. Each week you get a ‘day-off’ where you can be completely relaxed about your food intake. Many clients start their ‘day-off’ on a Saturday night for this reason. The odd beer or wine through the week is fine. Just be in control. For 10 weeks, your Program needs to be one of your top priorities. Too much alcohol can compromise your focus and performance the next day, when it comes to both your exercise and your eating.

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"I hope the above answered some of your questions. I appreciate the opportunity to assist you in your health and fitness goals."




Phil Stewart
Body Transform

P.S. The Body Transform 100% Money-back Guarantee means there is no financial risk for you. If you purchase the Program and don't achieve the body changes you desire, or if you aren't feeling fitter, healthier and more energised, I will promptly refund your full purchase fee. And I'll let you keep all of the information and support resources that I send you!