Yes. Men can also do these workouts as they benefit everyone.
There is no age limit on the plan as the intensity levels can be altered to suit the individual. Parental supervision required if you are under 16.
Yes. These plans are created to focus and improve your strength and fitness.
Yes. As these plans are designed to increase your intensity as you go, the more you train, the higher the intensity levels, therefore, the better the results.
Everyone starts somewhere. Whether you are completely new to the fitness world, or a regular, there is no specific ‘type’ to start this program. The workouts can be altered to your fitness level i.e. Weight, intensity etc.
Don’t worry! The workouts are generally 30-45 minutes long, which can be done at the gym or at home, at any time of the day to suit your schedule.
Every week is a surprise workout! The workouts are constantly changing so you will never be doing the same thing twice in a row. The workouts are short, intense workouts so you are getting maximum results in a shorter amount of time.
The program includes 5 workouts per week;
- 5 x home workouts,
- 5 x gym workouts
You can alter the workouts around your work/home schedule.
The workouts will be posted to the website each week so you will constantly stay updated.
Each workout will include a video demonstration and a description of each exercise below to help you perform the exercise correctly.
- A meal plan catered to your health and fitness goals;
- A recipe E-Book which includes simple and easy recipes included in your Meal Plan
- Personal Invite to the EKPT Community where you will see regular live workouts, new recipes etc
- Monthly check-ins to see how you are progressing and if your plan needs to be altered
It all comes down to YOU.
If you stick to your plan provided to you 100%, you could see results as early as 4 weeks, but it all comes down to your determination, willpower and control.
I sure do. Each workout that is provided is tested by yours truly. 14 years as a Personal Trainer, I have worked out the best ways to increase muscle tone and decrease body fat by trialing each workout myself. Both my clients and myself have thoroughly enjoyed these workouts.
If you are working out at a gym, they should already have all pieces of equipment required, as they are fairly basic.
For home workouts, I would recommend the following;
- Dumbells (light/medium/heavy)
- Kettlebells (light/medium/heavy) *As not necessary, dumbells can be used in replacement of kettlebells
- Chair or bench
- Fibre Resistance booty bands
- Loop resistance bands (light/medium/hard)
- Resistance bands with handles (light/medium/hard)
Generally, the workouts take 30-45 minutes. This does not include warm-up or stretch time. Allow another 10-15 minutes for this.
Yes. As the programs are online, you can do these workouts at the gym, at home or even whilst travelling.
Not currently, But we are working on it. The website functions just as well.
The workouts can all be accessed through the website, you will have your own login details to access your personalised programs,
Each week there will be 5 different workouts. Typically 2 x upper body, 2 x lower body and 1 x full body. The program is about building and sustaining a healthy lifestyle, this is not recommended as short term option. I personally write these programs each week to include new exercise to keep challenging the body so you don’t get used to the same workouts.
Yes I do. These meals are super quick and easy to follow. And not to mention delicious. There are also optional meals, as everyone is different, your meals will vary depending on your calorie intake, allergies, likes/dislikes etc. I generally stick to the same meal plan every day. If I feel like something a little different, I can easily select another option from the E-Book.
Not necessarily. Each meal plan is already calorie controlled to suit your goals. I recommend investing in household food scales so you can portion your ingredients properly. Each mean plan has the ideal amount of macros to suit.
Yes. All meals can be made for your whole family, adjusting the quantity to suit each individual. You can make adjustments to certain ingredients if required i.e. Allergies, dislikes etc. Things like protein powders and nuts may not be suitable for everyone.
The meal plan is based on a basic plan to suit most people. You can modify the recipes and meals to suit your needs, i.e. Substituting for gluten-free, non-dairy options.
Whilst exercising can get you results, the right meal plan is what will help decrease body fat. Combining the 2 together will see maximum results.
I have provided the meal plan as this is what has helped myself and my clients reach their goal. If you currently follow a meal plan that you are benefiting from, you should still see results.
The list of ingredients required is all in the Recipe E-Book.
Most of the recipes in the E-Book are made using whole foods, gluten and dairy-free. If you are vegan or vegetarian, there are different options for protein available.
I strongly believe you should enjoy what you eat. So I have listed a large choice of meals that you can chose from sweet to savoury, snacks and larger meals. If you don’t enjoy what you eat, you are less likely to stick to your meal plan.
Great! Highly recommended, however before practising Intermittent fasting, I recommend you seek medical advice.
In moderation. Try and stick to spirits with Soda and fresh lemon/lime. It’s the hidden calories in drinks such as cocktails and wine/beer that can throw out your goal.