Ten Step Body Transformation Guide - one2onenutrition.co.uk Step Body... · For weight loss aerobic training is a little split down the middle. Some people respond well to it while

Ten Step Body Transformation Guide

Ben Wilson – To transform your body with me or my team contact me on my websites -

www.london-personal-training.com www.one2onenutrition.co.uk

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Ten Step

Body Transformation

Guide




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Hi,

My name is Ben Wilson. I am a personal trainer based in London and I have created this Ten Step

Body Transformation Guide to kick start you into action. Simply read the report, follow each action

step and watch your body begin to change!

To achieve results it is necessary to follow an exercise routine while eating the right foods for your

body. At the same time reduce the stressors on your body and you will be successful.

I will help you transform your body by motivating you to exercising and eating right. I will direct

you straight to the information that will change your body. I will help you cut through the mass of

false information that is keeping you stuck where you are. I am a fat loss expert with outstanding

success because I am an expert in exercise, personalised nutrition and motivation. I am author of the

book Change Your Thinking, change Your Shape.

Once you have started getting results from this guide you may want to accelerate things by working

with me personally or using one of my products. For more information contact me on

[email protected]

If you live in London then you may want face to face training with me or one of my trainers. We will

also be expanding to other locations soon. Contact me to arrange a free, no obligation sample session

to discuss your goals. I can be contacted by email on [email protected]

Regards

Ben Wilson

Ben Wilson




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EXERCISING YOUR WAY TO RESULTS

Exercise is a powerful stimulus to induce fat loss, increase energy and is the only way to rehabilitate

and manage injuries. The term ‘exercise’ is a general term. It is more beneficial to divide exercise

into four distinct types of activity which each contribute to helping you look amazing, feel good and

transform your body. The four main types of exercise are aerobic training, resistance training, core

training and flexibility.

Cardiovascular (aerobic) Training

This refers to fitness training. The key element to this is NOT how many calories you burn, how long

you do it for, or what heart rate you reach. It is all about whether you are getting fitter. To get fitter

you will cover all the previous factors. In general the way to get fitter is to work HARDER not

longer.

For weight loss aerobic training is a little split down the middle. Some people respond well to it

while many do not and getting better results by reducing the amount or stopping it all together in

favour of other exercise techniques should be considered. I know personally, if I want to drop down

to 7-8% body fat I need to stop all jogging and focus solely on weight training and sprints.

When you are working HARDER and getting fitter you will create a window of opportunity for the

body to adapt and lose body fat.

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Action exercise 1 – Do some aerobic training today!

If you are a new exerciser then start doing some simple aerobic exercise. Just go out for a ten minute

walk or light log. Simply aim to get slightly out of breath by walking quickly or jogging.

If you are a regular exerciser already then do just a 10 minute aerobic training session. Simply throw

everything you have and the kitchen sink at the ten minutes. Once completed applaud your efforts

and finish all cardio for the day.

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Resistance Training

This can be described as performing a movement so that fatigue is induced between 1 – 20

repetitions. These exercises can use body weight e.g. press-ups, squats, or dumbbells and weights

machines. The benefit of such training is it GETS RESULTS! The unique properties of resistance

training creates positive hormonal adaptations, burns calories and eats up fat both during and long

after the training session. It also improves muscle tone in women, increases muscle size in men and

has positive effects on bone density as well as rehabilitating injuries. If you want results you need to

be doing resistance training.




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Core Training

This refers to the strengthening of the muscles that support the spine. It is important for you because

the stronger the core the FLATTER the stomach! Therefore you must learn to recruit these often

sleeping muscles and then strengthen them. Another side benefit of this technique is improved

strength and posture. It is also important in rehabilitating muscles.

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Action exercise 2 – Learn to recruit the core

One of the quickest ways to looking and feeling better is to wake up the sleeping muscles of the deep

stomach. Start this immediately by following the exercise below. You should begin to feel the

midsection coming back to life.

- Deep breathing – Find your neutral spine (your perfect posture) and practice breathing using

your diaphragm. Do this by pushing your stomach out when you inhale air. Repeat for 10

breaths.

- Pelvic floor activation – Standing with a neutral spine try contracting the pelvic floor

muscles at the back then through to the front, i.e. stop yourself going to the toilet at the back

then the front. Repeat this wave of muscle contractions 10 times

- Stomach muscle activation (upwards) – Tense your stomach in a wave like method from

the bottom to the top. i.e. draw in your stomach area below your belly button, then above

your belly button before finally the very top of the abdominals. Relax and repeat this wave of

muscle tensing for 10 repetitions.

- Stomach muscle activation (Laterally) – Tense your stomach in a wave like method from

the left hand side to the right hand side and back e.g. draw in your stomach muscles on the

very left hand side, then the middle, then the right hand side. Relax, then repeat the

contraction from right to left. Repeat 10 times.

- Core pulsing – Using a wall find your neutral spine, now breath using your diaphragm, now

engage your core by contracting the pelvic floor then traverse abdominals (the stomach

muscles below your belly button down to your pubic bone). Squeeze all these muscles (‘the

core’) as tight as possible for five second then relax, repeat 10 times.

- Core Hold – Follow the previous exercise to engage the core muscles, this time hold for as

long as possible. Gradually build up to a minute.

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Flexibility Training

This training area is important because you can look good very quickly by improving your posture.

A good posture makes you look thinner, taller and more confident. To create a perfect posture you

need to stretch the tight muscles on your body (not just any muscles). Further benefits of stretching

include fat loss by helping the body clear toxins and it is a vital area for injury prevention and

rehabilitation.




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How ‘Fit’ are you?

Though your main goal may be to get in shape one of the most efficient ways to address the exercise

element of your plan initially is to take a measure of your fitness and then chart progress along the

way. This is because fitness training without seeing the amazing benefits it brings in the many

aspects of your body, means you miss out on a huge motivator to do the exercise. As most people

struggle getting their exercise done it is ridiculous to miss out on this amazing surge of motivation

from seeing the improvements you make.

Fitness is a broad term that encapsulates different traits and abilities. The definition of fitness to one

person may be very different to the next person. For example the marathon runner thinks fitness is

your ability to jog. The strongman says it is how much you can lift, while someone who is into yoga

would suggest it is to do with flexibility and balance.

The best way to see how ‘fit’ you really are is to take a fitness profile test. I created this test to

identify why despite being able to lift 150kg (330lbs) in a dead lift I kept getting injured. The fitness

test revealed my strengths and weaknesses. Upon resolving the weaknesses I was able to train injury

free. This meant I could train HARDER without getting hurt which allowed me to create the body I

wanted and run personal best times.

My fitness profile test system covers 26 abilities and allows you to compare whether you are better at

running compared to lunging or if you are more flexible than you are strong. It is vital for injury

rehab as you can identify your weak points which lie at the heart of restoring function within the

body.

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Action exercise 3 – Take a mini fitness test

Relax, I am not asking you to mimic an army recruit and run the bleep test. Rather, simply take the

challenges below and see how you score. The four tests come from each of the four areas of exercise,

that is aerobic, core, resistance and flexibility training, Rate yourself and then gauge your strengths




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and weaknesses in the main four exercise areas. This mini test (4 measures instead of full 26 traits)

will give you a little insight into what is going on. Complete the table below:

Mini fitness Profile test

Fitness test / exercise are Level Level key

Aerobic fitness – 10 minute test Level 1 = Weak area

Level 2 = Average

Level 3 = Good

Level 4 = Excellent!

Core fitness – Plank

Flexibility – Overhead squat

Resistance training – Press up test

Aerobic Fitness – 10 minute test

Simply chart how much ground you can cover in ten minutes. Either walk or jog the ten minute time

period (depending on your fitness) and note how far you have gone.

Distance covered Level

Less than 1 km 1

1 – 1.75 km 2

1.75 - 2.5km 3

2. 5 km + 4

Core fitness - Plank

• Hold the position as set out below from your toes.

• Record the time held in the plank position. If at any time you feel the exercise in your lower

back then stop the test immediately. Please note your posture and / or lower back will go

before you physically have to stop the hold. Do not push through this point.

Time Held Level

Less than 30 seconds 1

31 – 60 seconds 2

61 – 120 second 3

120 seconds + 4




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Flexibility - Overhead Squat

• Using a pole or towel squat down to a 90 degree angle at the knee. Rate your level depending

how low you can or cannot get. Stop at any point you experience pain

Level 1 Legs greater than 90' knee bend, arms forward of body and / or pain experienced.

Level 2 Legs achieve 90' knee bend but no neutral spine (back is rounded) or arms are not

overhead

Level 3 90' knee bend, neutral spine and arms overhead wearing shoes

Level 4 90' knee bend and arms overhead without wearing shoes

Level 2 Level 3

Resistance training – Press ups

• Perform as many press ups as you can in one go.

• Ensure your go all the way down to the floor. Select the appropriate level of difficulty for

you.

Press ups (men) Press ups (men) Level

0 Full press ups 1 – 10 half press ups 1

1 – 10 full press ups 10 – 25 half press ups 2

11 – 30 full press ups 1 – 10 full press ups 3

31 + full press ups 11 + full press ups 4




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EATING TO GET IN SHAPE

Exercise creates the stimulus to lose weight and get in shape but it can only ever happen if you get

the nutrition routine behind your training in place. Often when people are trying to lose weight then

they focus more on reducing food (and hence nutrients). The focus should be on increasing the foods

that will help you achieve your goals and reducing those that do not.

General nutrition advice is NO help to you

When it comes to nutrition advice the only guarantee you will find is that one ‘expert’ will be

contradicting another ‘expert’ when it comes to weight loss. Where one person says high protein, a

vegetarian may propose the opposite point of view. Some people say follow a whole grain diet while

others say go low carbs to lose weight. In every case you will always find a few people swearing by

the plan yet more often than not it does not work for you.

You are You and they are them!

The reason one plan works for some but not others is because you are not them and they are not you!

The only thing that counts is what works for you. This exists because we are all very different. One

person may be hungry six times a day while another just once a day. This means that two people may

get very different reactions to eating the same foods.

Healthy food does not exist

As we are all different and what works for one person is the complete opposite of what works for

another you must THROW OUT today’s concept of healthy eating. It is merely a one size fits all

nutrition strategy which FAILS as many people as it helps. The way round this problem is to use

Metabolic Typing which allows us to work out what foods your body needs and at which end of the

diet spectrum your body lies at the moment. When you eat these foods you will get results.

A sample segment from a metabolic typing diet plan showing the best foods for a client (green listed)

and worst foods (red listed).




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Action exercise 4 – Take the meal challenge test

Try the different meals and gauge how you react to each one. They should provide you with an idea

of how different foods interact with your body. There are no right answers about how you should feel

post eating but simply information towards which style of eating may suit you better. Eat each of the

meals below and rate your reactions roughly two hours after eating on a 0 (very bad) to 10 (very

good scale).

The different meals show the effects on changing the ratios of protein, carbs to fat and also the

different biochemical effects of food.

Test Meal 1 Rough Quantities Reactions up two hours after eating

Time:

Steak, cauliflower, celery,

carrots and olive oil.

Energy / 10

Satisfied / free of craving* / 10

Free from bloating / gas / 10

Emotions / 10

Concentration / 10

Total / 50

Notes

* Are these cravings emotional?

Test Meal 2 Rough Quantities Reactions two hours after eating

Time:

Chicken, pasta and salad

Energy / 10



Emotions / 10

Concentration / 10

Total / 50

Notes


Test Meal 3 Rough Quantities Reactions two hours after eating

Time:

Lentils and rice followed by a

piece of fruit.

Energy / 10



Emotions / 10

Concentration / 10

Total / 50

Notes


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How much food to eat - Your ideal fuel mix

To find out how much you need to eat you need to listen to your body. After each meal you are given

a series of signals telling you exactly how the body reacted to that meal. The key signs to look for

are, hunger within two hours of eating or drops in energy. The idea is to alter the amount of protein,

carbohydrates and fat until you find the ideal ratios to give you only positive feelings after a meal.

Different people need different amounts at each meal. Some people would do better having 40%

protein, 30% carbohydrate and 30% fat while others would require 25% protein, 60% carbohydrate

and 15% fat. This is related to your metabolic type. These ratios can vary during the day and can

change during your life time.

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Action exercise 5 – Start eating to identify your ideal fuel mix

Start using the form below to gauge your reactions post eating. Simply complete this form one to two

hours after eating your dinner. If you get more negative reactions than positive reaction alter the

amount of protein to carbs to fat and see how you respond the next time you have the same meal.

Continue manipulating your meal until you feel good after eating.

Time

Feel full, satisfied Feel physically full, but still hungry

APPETITE Do NOT have sweet cravings Have desire for something sweet

SATIETY Do NOT desire more food Not satisfied, feel like something was missing

CRAVINGS Do NOT feel hungry Already hungry

Do NOT need to snack before next meal Feel the need for a snack

Energy feels renewed Meal gave too much or too little energy

ENERGY Have good, lasting, “normal” sense of energy Became hyper, jittery, shaky, nervous or speedy

LEVELS Felt hyper, but exhausted “underneath”

Energy tanked from meal – lethargy, sleepiness,

Improved well-being Mentally slow, sluggish, or spacey

MIND Sense of feeling refueled, renewed and restored Inability to think quickly or clearly

EMOTIONS Some emotional up liftment Hyper, overly rapid thoughts

WELL-BEING Improved mental clarity and sharpness Inability to focus or concentrate

Normalization of thought processes Apathy, depression, withdrawal or sadness

Anxious, obsessive, fearful, angry or irritable

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Food cravings

Many people say they just listen to their body and go with their food craving as your body must

know best. Sadly, this is not the case; the more closely you eat for your metabolic type the more your

food cravings are accurate. The vast majority of people though are not eating optimally and thus have

cravings for caffeine, bread, grains or the like which are simply the product of inadequate nutrition

and offer no credible source for what to eat.

I would advise you specifically to avoid the food cravings you have. When you complete action

exercise 3 you should see a great improvement in your cravings. Different people crave different

foods depending on the dominance of glands within the body, e.g. thyroid, adrenal, pituitary etc.

These will influence what food you will crave and these same foods will, most likely, make you store

body fat. The metabolic typing analysis can reveal these but in general it will be the foods you crave

the most. Hence try to remove these cravings through optimizing your ideal fuel mix.

Avoiding the worst foods – Sensitivities

A food sensitivity can be thought of as any food that produces an irritation to the body from its

consumption. These symptoms can include excess weight, bloating, sneezing, runny nose, itching

skin, dry skin, breathing problems, frequent illness, low energy, digestive problems, exacerbation of

medical issues and much more. A food intolerance is different to a food allergy though many of the

symptoms are similar in nature. They can occur for a number of reasons with nutritional deficiencies

within the cells being a major reason. Any food that is consumed in excess or great regularity will be

the most likely to become a food intolerance / allergy. Certain foods are also more likely than others

to cause difficulty to the body. Some of the most common intolerances include:

Dairy – Pasteurized dairy is heated to ensure that all bacteria in the product are dead. This extends

shelf life but removes the very things that help to digest the food. This results in so many people

having difficulty processing dairy products and as a result many intolerance symptoms can arise.

Wheat – This is the most common food in today’s society with many people having wheat for

breakfast (cereal), lunch (bread) and dinner (pasta). This combined with some of the difficult to

process qualities of wheat makes it perhaps the most common intolerance in our society.

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Action exercise 6 – Cut out a possible sensitive food group

Give your body a huge helping hand and start creating some fat loss by removing a sensitive food

group. Simply decide to cut out all dairy or all Wheat products. If you are feeling particularly

focused then cut both out. This means no bread, pasta, cereal, cous cous, pastry or noodles if you are

eliminating wheat. If dairy is being removed do not consume any cheese, milk, butter, cream or

yoghurt. If you have any severe negative reactions during the first few days reintroduce the food

groups and drop me an email. You are experiencing detox reactions.

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MOTIVATING YOUR WAY INTO AMAZING SHAPE

One of the major factors in any goals, but especially a change in lifestyle is your mind and

motivation. Where your nutrition and exercise routines could be thought of as the vehicle to drive

you down your road to success, your mindset is the person driving it. It is essential you have the

mental framework so that you can effortlessly stick to your exercise programme and want to eat the

foods that are right for you. Your mindset is comprised of your motivation (will power), your

subconscious programming, emotions and knowledge.

Motivation (Will power) – Conscious thought

Your motivation is how much will power you have to do the tasks that bring results and avoid those

that prevent success. The greater your motivation the more right tasks you will choose to do (even if

you do not want to do them) and therefore the better the results you will get. The fastest way to

increase your motivation is to identify as many motivators as possible and continually remind

yourself of these while linking them to the behaviours that bring success. The more inspirational your

goal the easier it will become to act to achieve it.

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Action exercise 7 – Get clear on your goals

Looking for some motivation? Get clear on your goal and why you are doing it!

• What is your ultimate goal? (Do not use weight – Use clothes, looks, activities etc)

• Identify three people who will benefit from your success.

• Write down five exciting ways your life will be better when you achieve your goals.

• Who or what situations inspire you to get into shape?

• Find a mental image that pushes a wave of enthusiasm through your body and energizes you

into action. Spend time picturing this image over and over.

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Current thought patterns – Your Subconscious

How you react to any situation is primarily determined by your subconscious behaviour patterns.

How you react when someone opens the biscuits in the office, when your friends are drinking or your

motivation to exercise outside when it is cold are all based on your previous experiences and current

belief system. For long term success you need to hold enough beliefs that create the positive actions

for getting results without you having to force yourself (using willpower).

Whatever your existing beliefs may be, they can be influenced and changed through using the five

step model of belief changes. The stages are Awareness, Questioning, Intention, Planning and

Emotional Management. When your beliefs are such that the only thing that makes sense is doing the

behaviours that support the body, you are pretty much set for success whatever life throws at you. To

help identify your subconscious thinking patterns I use my beliefs analysis.




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Emotions

Emotions come from both your direct response to things that happen in life, e.g. how you feel when

you stop yourself having cake, the thought of going to the gym etc. They also stem from the thoughts

and emotions we hold about life in respect to events that have happened in the past, current

evaluations of you and your life and future concerns. Where emotions become a problem for getting

into shape is that emotions will guide how you act in a situation e.g. if you enjoy the gym then you

are more likely to go after you have thought about it. They are also important because of the way we

respond to general excesses of emotion. More often than not an excess of emotion is handled using

addictive behaviours. The most common form of this is eating food or drinking. Both of these

impede progress towards your goals.

Emotions can be controlled by both improving your coping strategies so you use more effective

strategies for your body than your current behaviours and also by reducing your overall level of

emotion. This is best done by using Emotional Freedom Technique (EFT) or Neuro-linguistic

programming (NLP).

Knowledge

As good as your mind set may be, without the right knowledge you will never achieve the results you

desire. The problem we have today is that the common strategies and healthy advice does not work

for the majority of people! Therefore unless you are prepared to find out the knowledge that does

create results for you, it will be a long struggle. Some common errors in traditional thought include

the issue of eating fat, whole grains, one size fits all diets, calories in versus calories out approach to

weight loss, cardio exercise and many more. It is VITAL you learn what works for you and you will

be surprised by many of the findings.

Beliefs Analysis

To create a mindset that will produce long term results, all my clients take my Beliefs Analysis Test.

This will identify your thinking patterns, knowledge for getting results and your emotional stress.

From this we are able to focus on the beliefs that cause the most problems.

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Action exercise 8 – Take the beliefs questionnaire

Complete this simplified beliefs test (40 questions over 180) which will give you an insight into your

thinking patterns. The higher you score in any particular area the more important it will be to use

strategies to resolve this potential block. After completing the test spend some time reviewing any

answers you rated over seven out of ten. Ask yourself why do you believe this? Are there any

alternative points of view people hold on this same issue?

Section A – False beliefs /100

Section B – Principles of success /100

Section C – Emotions /100

Section D – Knowledge /100

Total /400




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Section A – False beliefs

1 It is boring to eat healthy food all the time

2 It is too much effort to try and follow a healthy lifestyle

3 I will be attractive when I finally reach my goal weight

4 Food makes me happy

5 Alcohol makes me happy and / or relaxed

6 My social scene revolves around eating and / or drinking

7 I often grab for food when a certain event / stress happens

8 I have fond memories of eating from when I was young

9 Eating, drinking or watching TV are my main relaxation strategies

10 It takes up too much time to get into amazing shape

Section B – Principles of success

11 Being in amazing shape is not for people like me

12 I have other goals that are more important than being in amazing shape

13 I resent having to stop eating my favourite foods

14 I often grab for food when feeling emotional

15 I am not interested in how my body works

16 Most of my friends are in similar shape to me or worse

17 I try to avoid telling people about my new health and fitness efforts

18 I worry more about my meals in restaurants than I do about my breakfast

19 I avoid taking responsibility for my actions

20 I follow general healthy advice to get results

Section C - Emotions

21 I have a lot of worries about the future

22 I rarely do something just for fun which does not involve food or drink

23 I am not content with one or more areas in my life

24 I rarely do activities that I find inspiring

25 I try not to think about what happens after death

26 I regret things I have done in my past

27 I am so busy I have no time to myself

28 I have low confidence

29 I can think of one or more people who did things in the past that still upsets me now

30 I have a lot of things on my mind and worries at the moment

Section D – Knowledge

31 Eating fat makes you fat

32 We all need to do the same thing to lose weight

33 A healthy diet would work for everyone if only people could stick to it

34 A high protein diet is the best way to lose weight

35 Eating low fat products is healthy

36 I am often hungry or snack within 2 hours of eating a meal

37 Most people have the same nutritional requirements

38 A vegetarian diet is a healthy way of eating

39 All vegetables are healthy for everyone

40 A low carbohydrate diet is the best way to lose weight




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HOW TO GET RESULTS

If you have followed this plan so far you will now understand the blueprint for long term success.

You must immediately put in place an exercise routine covering all four areas of training. The

underlying theme of this programme should be intensity and developing fitness gains over the usual

high volume / low intensity training most people use. To do this you must identify the right foods for

your body, which may be very different to what other people need and may not be in accordance

with general healthy eating. You must ensure each meal is eaten using the ideal ratio of protein to

carbs to fats. This is unique to your body. Finally, the quickest results are achieved when you reduce

sensitive foods within your diet down to a minimum.

To be able to follow the above plan you must have the right mind set and the right level of

motivation to achieve success. This involves increasing your motivation by becoming clear on why

and what you are trying to achieve. This should excite you and be inspirational. To do this it is

important to ensure your emotions are in check and your behaviour patterns are set to create results.

The final element is your plan to get results. If through poor knowledge or being a victim of well

intentioned but misplaced teaching your plan is wrong, you will never get there however hard you

try.

RESOURCES

The final and maybe the most important action step is to commit to taking each of the areas needed

for results up to the point which generates success. To do this you will need to learn new things and

more importantly, actually apply this knowledge. The following resources will help you develop

your knowledge.

My resources for you!

If you have a copy of this report you would have automatically joined my weekly newsletter.

You can keep up to date with my video posts by subscribing to my You Tube channel:

http://www.youtube.com/user/One2oneNutrition

You can read over a hundred articles on my website on all aspects health and fitness:

http://www.one2onenutrition.co.uk/articles.htm




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My book – Change Your Thinking, Change Your Shape

I would highly recommend that you read my book on the mind set of getting into shape. It is pure

weight loss and exercise motivation. I identify the ways in which people who are in amazing shape

think differently to the average person or overweight person. I outline the main beliefs that will keep

you stuck where you are and show you how to change your mind set using never seen before

techniques.

Read more about my Change Your Thinking, Change Your Shape on Amazon

http://www.amazon.co.uk/Change-Your-Thinking-Shape/dp/1463715560/

Here are some reviews by people who have read it –

“Wanted to let you know that I have finished your book and am half way through my second read. It

is amazing and I want to say a massive thank you for writing it. It was fascinating to actually read

and begin to understand my behaviours. No exaggeration but I am a different person having read it. I

have recommended it to anyone that will listen to me. “

“A great book, well written and punchy. I have often been accused of being a skeptic about this kind

of approach, but this really does work. I thoroughly recommend it.”

“Wow, I am loving Ben Wilson's book Change Your Thinking, Change Your Shape. He really spells

out how to understand and overcome a variety of obstacles my nutrition clients face. There are some

great strategies for how to overcome emotional eating. Really great work!”

“I devoured your book within the weekend. That says it all! Loads of good, useful stuff, for me and

for others I know.”

Read more on Amazon - http://www.amazon.co.uk/Change-Your-Thinking-Shape/dp/1463715560/




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Other Books

• The Metabolic Typing Diet by William Wolcott – This is what nutrition is all about. It

explains why there is no such thing as a healthy diet for everyone and the science of

metabolic typing.

• Nourishing Traditions by Sally Fenton – Full of cooking recipes that make use of more

traditional methods and techniques to maximise absorption / nutrient availability. Great piece

on fats and how they are NOT the reason you are out of shape.

• The Mood Cure by Julia Ross – Great book on discussing blocking factors for getting results

outside of just food. A great read if you are STILL using the calories in versus calories out

method of losing weight.

• Be Happy Now by Michael Neill – The best book on creating happiness I have read. It details

how most people have got it all the wrong way round when it comes to goal setting and trying

to be happy.

• How to eat, move and be healthy by Paul Chek – A comprehensive yet simply written book

on how exercise fits into the equation of health as well as including nutrition and blocking

factors.

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Action exercise 9 – Order a book

Start acquiring the information you need for success by first picking ordering one of the

recommended books. Then commit to learning about other methods for success instead of repeating

the same old mistakes. Dedicate time each day to increasing your knowledge on all three areas

needed for success – exercise, nutrition and the mind.

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TRANSFORMING YOUR BODY

By now you will have seen just how powerful exercising, eating and thinking correctly can be upon

transforming your body. The key is how to pull it all together, going forwards to ensure this time you

get some real results and it is not just yet another attempt. The key is to DO the ten action steps. This

is where most people fall down. They do not take enough ACTION towards their goals and the

results you get will be directly proportional to how many right actions you take.

One way to increase the amount of action you take is to have someone hold you accountable. This

means you know you will have take action because they are watching you and expecting changes. I

can help you do this.

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Action exercise 10 – Accountability - Let me know about starting this challenge

If you are planning on being successful then email me exactly when you are starting and what you

are going to do. I will then check back in on you in due course. If you have not progressed then I will

expect to know why! No cost, no excuses, let me know when you are starting! Email me on

[email protected]

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Ten Step Action Plan Overview

Read the review of the ten action steps and get things going today!

Action exercise 1 – Do some aerobic exercise TODAY! Go hard and for 10 minutes max

Action exercise 2 – Learn to activate and wake your core stomach area

Action exercise 3 – Complete the four fitness tests and rate each area. Re-measure in a month

Action exercise 4 – Eat the test meals and note the reactions

Action exercise 5 – Experiment with how much protein to carbs to fat within a meal gives you

positive reactions post eating

Action exercise 6 – Eliminate a possible sensitive food group. Choose either wheat or dairy

and do it for a whole week starting TODAY!

Action exercise 7 – Complete the goals outlined by answering the questions about why you

want to achieve your goal

Action exercise 8 – Complete the beliefs analysis and review your answers

Action exercise 9 – Sign up for one newsletter and buy one book TODAY to increase your

knowledge

Action exercise 10 – Email me NOW telling me of your intentions to begin this programme

Send to Ben at [email protected]

What to do right now!

So right now you need to go and do 10 minutes of aerobic exercise, come back and buy one of the

recommended books. Finally, email me about your intentions and goals etc. Then spend some time

planning how you will implement the other action steps and then do them ASAP!

Supporting your success

Ben Wilson

Personal Trainer, Nutritionist and Motivational Coach




20

Work with me

If you would like to work formally with me then I offer online coaching, online products and face to

face personal training which covers everything discussed in this body transformation guide and

much more! I also have a team of trainers that work with clients as well. We are based in South

London currently but will be adding more locations soon.

Email me for more information or to arrange a sample session on –

[email protected]

Ben Wilson Biography

Ben is a personal trainer, nutritionist and behavioural change coach. He has been helping people lose

weight and get into shape for over 10 years. He has worked with almost every possible type of client

from professional athletes to post heart attack patients and from business executives to stay at home

mums. He has gained a unique insight into the field of body transformations through meeting

thousands of people trying to get into shape covering all types of body shape from jaw dropping six

packs to 20 stone (127kg) overweight mothers. Ben has discussed health and body transformations

with people from all over the globe having visited over 50 countries and visiting gyms throughout the

world ranging from a karoke singing gym in Cambodia to state of the art facilities in California.

Ben has studied various behaviour change and emotional management strategies. These include

Emotional Freedom Technique (EFT), Psych-K and spiritual healing. He combined this knowledge

with techniques used in Neuro-linguistic programming (NLP) and Cognitive Behaviour Therapy

(CBT) and the research of people in shape versus those out of shape to develop a new approach to

behaviour change within the field of body transformations. This led him to write the book “Change

Your Thinking, Change Your Shape”.

In addition to this he possesses a degree in Chemistry from the University of Cardiff and continued

his study through looking at the fields of personalised nutrition, Metabolic Typing and Functional

Diagnostic Nutrition. A qualified personal trainer his studies in strength and conditioning led him to

write the book ‘Rugby Fitness Training: A Twelve Month Conditioning Programme’.

A regular in the media Ben has made numerous TV and Radio appearances and often appears in the

printed press. Ben runs a newsletter with videos and articles about changing your mind and body.

Documents

Ten Step Body Transformation Guide - one2onenutrition.co.uk Step Body... · For weight loss aerobic training is a little split down the middle. Some people respond well to it while