Chloe Madeley - The Fat-loss Blitz Flexible Diet and Exercise Plans to Transform Your Body – Whatever Your Fitness Level

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First published in Great Britain in 2018 by Bantam Press

an imprint of Transworld Publishers

Copyright Chloe Madeley 2018

Chloe Madeley has asserted her right under the Copyright, Designs and Patents Act 1988 to be identified as the author of this work.

Project editor: Jo Roberts-Miller

Design: Smith & Gilmour

Cover and exercise photography by Sam Riley

Food photography by Smith & Gilmour

Food styling by Vicki Keppel-Compton

Every effort has been made to obtain the necessary permissions with reference to copyright material, both illustrative and quoted. We apologize for any omissions in this respect and will be pleased to make the appropriate acknowledgements in any future edition.

A CIP catalogue record for this book is available from the British Library

Version 1.0 Epub ISBN 9781473561380

ISBN 9781787630116

This ebook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorized distribution or use of this text may be a direct infringement of the authors and publishers rights and those responsible may be liable in law accordingly.

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The health and fitness information in this book has been compiled by way of general guidance in relation to the specific subjects addressed. It is not intended as a substitute for medical advice. Please consult your GP or healthcare professional before performing the exercises described in this book, particularly if you are pregnant, elderly or have chronic or recurring medical conditions. Do not attempt any of the exercises while under the influence of alcohol or drugs. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. So far as the author is aware the information given is correct and up to date at the time of publication. The author and publishers disclaim, as far as the law allows, any liability arising directly or indirectly from the use, or misuse, of the information contained in this book.

I want to start by saying a big fat thank you to those of you who bought my first book. Your initial trust and support, subsequent dedication and commitment, and phenomenal before and after photos have given me the opportunity to write this follow-up book, and I am so very grateful to you all.

First and foremost, The Fat-Loss Blitz is not just my last book with a new cover and subtitle slapped on the front of it.

Since the release of The 4-Week Body Blitz , I have continued to learn more in my own field and I have continued to learn more from you . The scientific understanding of the body is ever-evolving. New studies are being released constantly, counter studies usually follow, and professionals continue to raise new questions, begin new trials and find new answers.

The best personal trainers, coaches, nutritionists and doctors are the ones who read, watch, listen, trial and read some more, constantly reassessing and redeveloping their methods.

Im not saying, Forget what you learned on The 4-Week Body Blitz ! because that defeats the entire process of learning. There were some great fundamental lessons to take away from that plan. But I do want to say, Trust this book 100%! I have spent a lot of time watching your results, listening to your feedback, reading new studies, questioning my coaching heroes and bettering my knowledge on your behalf.

Ive been chomping at the bit to write something new that I feel will be even more helpful than the original book, and while The Fat-Loss Blitz is designed to get you the same results as the original Blitz (fat loss and body transformation), the methods are different

First, you now have options There are three plans, tailored according to your level of fitness, so that Blitzers at different stages can all achieve their aesthetic goals:

The Sedentary Plan

The Active Plan

The Gym Plan

Each plan will follow the same overall methods, but with different diet and training instructions.

While the overall methods are always going to be the same for fat loss (a calorie deficit achieved via diet and training), an experienced weightlifter is going to need to implement a very different dietary structure to a complete beginner.

If you can be bothered to read the entire book from cover to cover, doing so will help your understanding of the general rules of health, fitness, nutrition, training and results but, if not, you can just find the right plan for you and focus on that.

Lets get started

Theres something we need to talk about.

What is your recent diet and training history?

If you have been on any kind of diet for a while now and you can no longer get your body to respond, that means you have temporarily floored your hormone levels and metabolic rate, and you need to reset them. This will take a few weeks but it is both necessary for your health and imperative for aesthetic results.

If this sounds like you, stop whatever diet you are on immediately . Youre going to be intuitive eating for 412 weeks before beginning The Fat-Loss Blitz . The longer you can give your body to recover from whatever diet you have been on, the better. Diet breaks typically last anywhere from a few weeks to a few months. I encourage you to use your intuition to determine how long you need.

Eating a balance of healthy protein, fat and carb sources at every meal (chicken, nuts, rice and veg, for example).

Eating no less than 3 big or 6 small meals a day.

Looking at food in terms of your internal physical health instead of how it will make you look.

Allowing yourself the odd day/night off to relax!

Finally, when you are on your diet break, I want you to decrease your training, so you are exercising no more than 4 days a week for 1 hour a session.

Yes, you may gain some weight and, yes, you may gain some body fat, but guess what? You will be happy, you will be healthy and, eventually, you will be ready to achieve the results that have been escaping you for so long.

Take a look at your numbers

Make sure you are hitting:

2g protein per kg bodyweight

1g carb per kg bodyweight