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Get With the Programme!

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We’ve finally made it!

I can’t even begin to tell you how hard we’ve been working to get this programme finished for you guys, following the amazing, astounding and oh-my-god-I-may-be-welling-up-a-little-bit response to last week’s guest post by Matt, the trainer who designed this programme. This morning, I was up at 4am trying to get the creases ironed out – but it’s all been worth it. It’s very much a labour of love!

We’ll have the Meal Plan finished by Christmas (I hope!) so along with this exercise programme, you’ll be well equipped to get 2013 off to an amazing start.

We firmly believe that this sort of information should be available to everyone – but if you’d like to donate a few pennies to help us out with the cost of hosting the site, and the fact that there’s a solid four years of research here – or if you just want to buy us a beer – there’s a Paypal button on the side. It’s not, by any means, something you should feel obliged to do – but having had a few emails now asking if there’s a way to ‘give something back,’ we’ve taken the decision to build that into the site.

So… To download the exercise programme – click here!

As ever – let me know your thoughts!

The Programme: Your Questions Answered
Q&A: Diet or Exercise?
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Comments
  • comment avatar Nichole 15 November, 2012

    Katie and Matt thank you so much for sharing this program! I am super excited to try it! I did have one question… so from what I’ve read I understand the program consists of 1. Warm Up, 2. Weight/Resistance Training, & 3. Fat Burning Cardio for each time that I exercise correct? So each time I go to my gym I should plan on doing all three steps 3-4 times a week or as needed? I just want to make sure I am reading correctly… Thanks!

    • comment avatar fatgirlphd 15 November, 2012

      Yep, that’s exactly right – all three, each time you go! Glad you enjoyed it :)

      • comment avatar Nichole 15 November, 2012

        Thanks for the quick response! You Rock!!!

  • comment avatar ladyhalakost 15 November, 2012

    This is exactly what I needed to read. I still think I’ll probably end up starting with the meal portion whenever you guys get that ready, but once I get the food area down (and I’ve got quite a few psychological issues that I know are there and I seem to be doing my damndest to avoid), I will start on this post-haste. For now though, just being able to read it, being able to see that it’s not as hard as I was worrying about it being is something of a relief and inspiration for me.

  • comment avatar Sheri 16 November, 2012

    Thank you so much for publishing this! Totally not what I have been doing, and it has clearly worked wonderfully for you. You are awesome!!!! One question, I live in an extremely rural area and the nearest gym is more than 60 miles away. Not so convenient when you have little kids at home….Walking outside is not too great either when the roads are icy out here in the country. So I’m wondering if my nordic track XC skier would be a decent alternative to the walking? If I used a heart rate monitor I think I could stay in the target rate. Your thoughts?

  • comment avatar Ali 24 November, 2012

    Would the 115-130 bpm still apply even to a 28 year old male? Because the target heart rate changes with age and gender. Not trying to be rude, I just want to make sure it would be good for my boyfriend I just got him a heartrate monitor. :)

    • comment avatar fatgirlphd 26 November, 2012

      Absolutely! The 115-130bpm is fine for everyone :) It’s a wide range, and it’s likely you’ll find a point where you naturally ‘sit’ on that scale (for me it seems to be around 124) but as long as you’re in there, the same rules apply. Good luck!

      • comment avatar Ali 26 November, 2012

        Thanks!

  • comment avatar Jess 20 December, 2013

    Hi! I’ve just been reading through a bunch of your blog posts and I think I’m definitely at that knowing something needs to change but not knowing where to start stage! The meal plan and excercise plan are really helpful! I have a couple of questions though!

    Firstly, is there a better order to do eating and excercising? For example I have a pretty long lunch break (2 hours) so I’m thinking if I can find a gym near to work I can get my excercise sessions in during lunch breaks, but I was wondering if it’s better to have lunch before or after the gym? Or does it not matter?

    Secondly I’m vegetarian, and I was wondering if you have any suggestions for alternatives to some of the meaty meals listed? In the past I’ve relied quite a lot on processed meat alternatives and I cook a lot myself but feel like I don’t have time to go somepletely from scratch to make meat alternatives. Any tips? Would it work to literally just swap out the meats you mentioned for veggie alternatives like Quorn or supermarket brand ‘mock-meats’?

    Thanks!

    • comment avatar fatgirlphd 25 December, 2013

      Hey! How exciting – so glad you like them!

      I’d recommend eating after your workout if you can – your body’s super effective at processing food after exercise, so you’re more likely to get the most out of it. With that in mind, though – whatever works best for you!

      As for vegetarian suggestions – I’d do just that, and switch out for vegetarian options. Just make sure you’re getting plenty of protein from other sources – things like nuts, beans, tofu and lentils – in order to stay healthy :)

      Thanks – and good luck! x

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