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Here are the vital tips you need for rapid fat loss.  It will give you a great insight into how you can get the most out of your training and maximize fat loss.

Hi there, Francis here.  Over the past 8 years, have been able to help people seriously transform their physique. I’ve taken people from overweight to ripped. I’ve helped busy guys and girls with families drop 30 kilos in record time. I’ve also helped the corporate warrior get ready for his first photoshoot. In that time, I can say I’ve experimented quite a lot on myself and my personal training clients in hope of finding the ‘holy grail’ of optimal body composition, which is fat loss and muscle gain.

How can you burn body fat and build muscle

What I’m about to present to you will change the way you look at diets. You will also question me, as I reveal my secrets to getting a lean body which is so simple you will be amazed. In fact, I can assure you, you’ll have a few of these aha’ moments.  If you can digest the information with an open mind. And put in place the strategies and techniques I’ll be sharing with you I know this is going to change your world.
Anyway, with all that being put aside, let’s get on to the juicy part and let’s get you burning more fat than ever.  Do you want to know the number 1 reason why you haven’t gotten into shape yet? The answer comes down to one thing: Complexity.  Let me simplify the whole process for you.
We live in a world where everything is about convenience and quick results. The good news is that we CAN have quick results when it comes to fat loss and strength gains. By doing the opposite of the traditional approach and keep things ultra-simple.

How many times have you attempted a diet and jumped off the bandwagon completely? This could be because you stuffed up one night?

This is what a balanced diet looks like.


I’m going to give you guidelines so simple to follow that you’ll be able to shred fat and build muscle on autopilot.  An important factor here is portion control: Over the many years as a coach and nutrition advisor, I’ve definitely had my fair share of different diets:
  • Carb cycling
  • Clean Eating
  • Intermittent Fasting
  • Paleo
  • Ketogenic Diet
  • Even the 5:2
Not to mention a lot of the detoxes I tried early on in my fitness career (Boy I was conned early on).
By combining what I saw work I came up with The Totally Transformed Program.  The aim: Create a program so simple and easy to follow that anyone could stick to the plan and achieve great results without giving up on life.  
Here is how it works. The truth is, fat loss comes down to two things.  The number of calories you eat versus the number of calories you expend.
You can easily see how many calories you are eating by going to.


 Let me share a couple of examples with you…
If the energy in is more than energy out = Weight gain
If the energy in is less than energy out = Weight loss
If the energy in is the same as energy out = Weight maintenance
You may also like to know that a pound of fat is 3500 calories (a kilogram is 7700). If you eat 500 calories less than you need every day, then after a week (7 * 500 = 3500) you will have lost a pound of fat theoretically speaking.  
In order to lose weight as body fat, you must create the right environment within the body. you do this by giving it the right kind of nutrition. Also, use effective training techniques and effective levels of intensity.  
As long as you eat enough calories to maintain your bodies natural processes, (BMR). And keep energy levels high enough to perform in the gym you will have the best chance at the maximum fat loss.  


 Your BMR (Basal Metabolic Rate) is an estimate of how many calories you would burn if you were to do nothing. Simply to rest for 24 hours.
It represents the least amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.  Macronutrients are (good quality) protein, fats and carbohydrates. These are vital to your success.


This is probably one of the most important things you need to master when it comes to fat loss.  Choose from the lists of whole foods below. These foods are low in calories and rich in essential vitamins, minerals, and fibre.  


Turkey breast
Tilapia, Haddock, Pollock,
Scallops, Tuna
Total Greek Yogurt
Egg whites
Whey Protein
Low fat cottage cheese


Bean sprouts
Butternut squash
Sauerkraut / picked cabbage


Fresh fruit apples or berries Protein shake Live yoghurt Cottage cheese and crispbread Nuts (almonds, macadamia nuts, hazelnuts, pecans, cashews) Nuts Brazil, Grain crackers + low-fat cheese Crudités + low-fat dip


Coconut oil
Avocado Olives
Almond & Walnuts
Olive oil
Sesame oil


Spring greens
Green beans/runner beans
Brussels sprouts
Large green salad (1 tablespoon of olive oil)


Sweet potato 
Basmati rice 
Wild rice 
Brown rice 
Oats Quinoa 
Plain rice cakes
Wholemeal wrap 
Keep meals interesting by using fresh herbs, garlic, ginger and dry spices. Swartz has a great range. Fresh lemon juice can also add flavour.
Stay away from:
• Added sugars
• Processed foods
• Saturated and trans fats
• Refined flours
• Additives
• Fizzy drinks
Plan your weekly meals in advance and cook 2 to 3 days’ worth in advance. Then you will always be ready with healthy meals and won’t get tempted to snack on junk food. Think twice before eating anything packaged and read the label.  
Eating healthy is more than just eating to look good. It is also about your health, fitness, and well-being.


The main point here is just to be aware of what is going into your body.  Try to stick to whole foods and limit processed food that may be full of toxins.  
The more chemicals in your body, the more toxins you’ll naturally find in your bloodstream. 
More toxins mean you’ll have a very poor transfer network. You will find your blood cogged up like peak hour traffic in central London. This will impact your performance and your body’s ability to oxidize fat effectively.
Guys this protocol really should skyrocket your results and maximize fat loss for you. The next few steps are now up to you. Be sure to hit your protein needs every day. 
I’m really excited for you and I wish you the very best with your nutrition and fitness journey. Be sure to keep in touch on Facebook and share your progress in the comments below.