The winner of the Life Saving Fitness Award at the inaugural MH PT Awards is Richard McKeating. Through an intense programme incorporating both gym and home circuits his client, 21-year-old Rob Nikolay, cut an incredible 10 inches from his waist.
Ten inches. In 12 weeks. Are you up for the challenge?
Daily workout programme
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Monday: Gym and home circuits
Workout 1
Gym circuit one
Box squat – 3 sets of 20 reps. 0 secs rest
Weighted press ups – 3 sets of 20 reps. 0 secs rest
Deadlifts – 3 sets of 20 reps. 0 secs rest
Inverted rows – 3 sets of 20 reps. 0 secs rest
Abs bicycle – 3 sets of 20 reps. 90 secs rest
What to read next
Gym circuit two
Dumbbell walking lunges – 3 sets of 20 reps. 0 secs rest
Dumbbell unilateral shoulder press – 3 sets of 10 reps each arm. 0 secs rest
Swiss ball hamstring curls – 3 sets of 20 reps. 0 secs rest
Lat pull down – 3 sets of 20 reps. 0 secs rest
Lower ab kicks – 3 sets of 20 reps. 90 secs rest
Workout 2
Home circuits
Body weight squat step ups – 30 secs
Towel rows – 30 secs
Press ups – 30 secs
Sit ups – 30 secs
Burpess – 30 secs
Run through this home circuit three times with 30 seconds rest between circuits. That's one home workout. Do three every day.
Tuesday: Home circuits only
Wednesday: Gym and home circuits
Thursday: Home circuits only
Friday: Gym and home circuits
Saturday: Home circuits only
Sunday: Rest day
Daily nutrition plan
Monday
Breakfast – 1 litre greens drink, one probiotic
Lunch – 2 chicken breasts, lots of veg (especially green), olive oil, balsamic vinegar, five squirts vitamin D spray
Pre-workout – 500mg carnitine
Post-workout – 40g protein shake
Dinner – Steak, grilled veg (asparagus, broccoli, butter), 8g fish oil
Bed – 500mg magnesium
Tuesday
Breakfast – 1 litre green drink, one probiotic
Lunch – Tuna salad, lots of veg (especially green), olive oil, balsamic vinegar, 5 squirts vitamin D spray
Dinner – Turkey stir-fry (mushrooms, onion, kale, butter), 8g fish oil
Bed – 500mg magnesium
Wednesday
Breakfast – 1 litre green drink, one probiotic
Lunch – Salmon salad, lots of veg (especially green), olive oil, balsamic vinegar
Pre-workout - 500mg carnitine
Post-workout – 40g protein shake
Dinner – Omelette (4 eggs, peppers, onions, mushrooms), 8g fish oil
Bed – 500mg magnesium
Thursday
Breakfast – 1 litre green drink, one probiotic
Lunch – 3 boiled eggs, ham salad, lots of veg (especially green), olive oil
Dinner – Haddock, cauliflower mash (cauliflower, lemon, ½ cup coconut milk), broccoli, 8g fish oil
Bed – 500mg magnesium
Friday
Breakfast – 1 litre green drink, one probiotic
Lunch – 2 chicken pieces, lots of veg (especially green), olive oil, balsamic vinegar
Pre-workout – 500mg carnitine
Post-workout – 40g protein shake
Dinner – Cod, grilled veg in butter, 8g fish oil
Bed – 500mg magnesium
Saturday
Breakfast – 1 litre green drink, one probiotic
Lunch - Salmon salad, lots of veg (especially green), olive oil, balsamic vinegar
Dinner - Skewered lamb kebabs (peppers, mushrooms, yoghurt, mint sauce), 8g fish oil
Bed – 500mg magnesium
Sunday
Breakfast – 1 litre green drink, one probiotic
Lunch – Fasting day
Dinner – Roast chicken, carrots, peas, broccoli
Bed – 500mg magnesium
Drink
Every day drink 3x1 litre water (with teaspoon Himalayan salt, 1 lime, 1 lemon) and 3 cups of green tea before 4pm.
