Better Metabolism Brilliant Weight Loss! GOLD PLAN

GOLD PLAN GOLD PLAN GOLD PLAN GOLD PLAN GOLD PLAN GOLD PLAN GOLD PLAN GOLD PLAN GOLD PLAN GOLD PLAN GOLD PLAN GOLD PLAN SUCCESS GUIDESUCCESS GUIDESUCCESS GUIDE

D A V I D M C D O N A G H ’ S

Brilliant Weight Loss!Better Metabolism...

Editi

on 7

GOLDPLAN

Easier & Better WEIGHT LOSSBy Combining FOOD, EXERCISE& METABOLISM CORRECTION!

Thyroid function

Liver function

Blood sugar levels

Hormone balance

Digestive function

+ +Food Exercise Metabolism

David is considered a leading authority on weight loss, metabolism and motivation. Through his extensive research and study he has brought these � elds to a new level of science and professionalism. Clients and � tness trainers from all over the World seek his advice and expertise. David initially quali� ed as a N.C.E.F � tness trainer (at the University of Limerick) but being recognised for his unique passion and commitment, quickly went on to set-up and manage some top health & � tness centres. He began to specialise in weight loss and soon got a great reputation for his ability to produce results and motivate even when dealing with very di� cult cases including severe overweight.

In the mean time he continued to study further and quali� ed as a N.C.E.F level 2 resistance trainer (with distinction), then a N.C.E.F level 2 personal trainer and later still a N.C.E.F. level 3 tutor – trainer to trainers (also with distinction).

In 2002 he was made Junior Chamber Ireland National Entrepreneur of the Year for his work in health and � tness. In 2003 David quali� ed as holistic nutritionist & dietician with the Irish Health Culture Association, making him one of only a handful of people in the country to hold his unique combination of quali� cations.

In 2003 David also created the System 10 weight loss plan to � ll the urgent needs he had identi� ed from his work in weight loss. This plan focuses on � xing a person’s metabolism and combines it with balanced food and exercise. The outstanding results quickly became apparent especially for people who had tried everything before and failed. Early in 2004 this work was featured on RTE’s very popular Nationwide programme.

With extensive studies in metabolism, endocrinology (hormone balance), amino acid therapy, herbalism, emotional eating and psychology (including CBT and NLP), David is in the very unique position of being able to pull together ideas and solutions from a wide variety of � elds in solving weight loss and health problems including slow thyroid, osteoporosis, fertility, chronic fatigue, � bromyalgia, high cholesterol, high blood pressure, PCOS and endometriosis.

Perhaps the greatest qualities David can bring you are his attention to detail and determination to treat the cause and not the symptoms. He ruthlessly pursues the ‘why’ behind the ‘why’. He wants to bring you the latest most up-to-date research. He never gives up until he � nds a solution and if it doesn’t exist he creates it!

David’s main work now is in supporting the weight loss consultants who provide his programme Nationwide. He continues to study and do research and runs motivational talks and workshops. Despite a very hectic schedule he still works hands on at his hugely successful Early Morning Weight Loss Class in Delta Sports Dome, Limerick.

He has appeared on radio and TV many times and is regularly featured in newspapers and magazines. He is the � tness and nutrition expert for national station Classic Hits 4FM. He contributes as a nutrition and weight loss expert to Woman’s Way magazine and previously did it for celebrity magazine RSVP. He is regularly called on by the media for his opinion or advice.

He has been � tness trainer to some top celebrities including leading business men and sports stars.

© Copyright 2013. David McDonagh. All rights reserved.

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David McDonagh Dietician, Fitness & Metabolism Expert Creator of System 10



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Welcome - Critical Success Principles 4 - Home Equipment Requirements 5 - General Safety 6 - Food Plans/Recommended Supplements 6 - Exercising Safely 6 - If doing a Second OR Subsequent Plan 8 - Staying Motivated 8 - The Critical Importance of Toning 8 - The Critical Importance of Nutritional Supplements 9 - Results and Support 9 - Progress After This Plan 9 - Standard of Service 9

Food Plan Guide - General Rules 10 - Food Notes 10 - Flexibility With Food Plans 10 - Tea/Co� ee/Beverages 11 - Water 11 - Treats 11 - Alcohol Allowances 11 - Making Your Food Plans More Interesting 12

How to do Your Toning Weights Successfully 13

Motivation 14

Using System 10 Body Type Information - What Type of Body have I? 15 Metabolism Areas for Repair 16

Strategies for Slow Results 17

Maintenance Metabolism Maintenance Checklist 18

Home Exercise Guide EXERCISE 1 Lying Dumbbell Press On Bench 19 EXERCISE 2 Dumbbell Squat 20 EXERCISE 3 Bent-Over Single Arm Row 21 EXERCISE 4 Alternating Front Lunge 22 EXERCISE 5 Stomach Crunches 23 EXERCISE 6 Ab Bicycle 24 EXERCISE 7 Reverse Curl 25 EXERCISE 8 Lying Hamstring Curl 26

CONTENTS


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Welcome

Maximising your metabolism is the single most important thing you can do for weight loss success. Without this you are missing out on incredible weight loss results. You can double your weekly results! It is the only way to shift stubborn fat from your stomach, lower stomach, backs of arms, and hips and thighs! It prevents ‘sticking’ after 3 weeks with no further results and it is the only way to keep the weight o� afterwards. It also gives you incredible energy and means you can avoid restrictive dieting.

Welcome to your System 10 Success Guide. This booklet provides all the information you need to operate your food plan, exercise plans and maximise your metabolism for great weight loss success. The critical pages to make sure to read before you start the plan are P4 to P14. To help you further you should automatically receive by email our monthly motivation newsletter and noti� cation of our new blog articles on motivation, metabolism and weight loss.

System 10 takes weight loss to a completely new level by combining precision diet, exercise and maximising your metabolism based on our unique weight loss formula. There is no other weight loss plan Worldwide that does this!

Critical Success Principles

To help you keep focussed, we list here our most critical success rules for you to follow. There are more detailed rules and guidelines in the following pages but these are the critical ones to focus on:

1) It is vital to be very focused and follow our guidelines as rigidly as you can especially for the � rst 21 days in order to get your metabolism up and running.

2) Consistent and accurate weighing of food portions throughout the whole plan is the most critical key to success. The knowledge learned will greatly bene� t you for the rest of your life.

Thyroid function

Liver function

Blood sugar levels

Hormone balance

Digestive function

+ +Food Exercise Metabolism

The absolute bottom line in weight loss is burning more calories than you consume and nothing helps more with this than your metabolism. Diet and exercise are very important but your metabolism works 24/7 and is by far the most important key to success.

Please DO NOT proceed with your plan until you have carefully read the safety instructions

on P6, 7 and 8 in full!


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3) Fill in your food diary every night. All extra foods or extra treats, sauces or alcohol ABOVE our allowances need to be logged carefully. This is ABSOLUTELY critical! If attending a consultant, please DO NOT come to the session unless this is � lled in.

4) Don’t leave out foods – ask for a substitute if there is something you really dislike

5) Fill in ALL PARTS of your exercise log. Again this is critical and the plan will not work unless you are prepared to do this. It is especially important to accurately complete the PAYBACK TRACKER section of your exercise log as this really shows your commitment and will determine your success. Again if attending a consultant please DO NOT come to the session unless this is � lled in.

6) Don’t miss any aerobic (cardio) or toning sessions – payback immediately later that week if you do.

7) Aerobic (Cardio) work - start with a pace that will be slightly challenging for you - a pace that will make you mildly breathless if you are a beginner, medium breathless if you are an improver and medium/heavy breathless if you are advanced! Read more page 5.

8) Get the ‘burn’ (muscles tiredness) for the last 5 repetitions when doing your toning weights. Read more page 12.

9) Critical Progression – when safe you must steadily progress your aerobic (cardio) exercise pressure and pace and also the toning weights you use.

10) Take your supplements consistently everyday and get them only from us to make sure they are of the right strength and quality.

Home Equipment Requirements

If you are doing a HOME plan you will need to get a little bit of home equipment to ful� l the toning section of your plan. Perhaps you already have some! Most of this equipment will be available from your local sports store!

• You will need a bench or an aerobic step for lying on (a long Reebok aerobic step will do nicely!)

• You will need a pair of adjustable dumbbells or alternatively 3 or 4 individual pairs of di� erent weights.

• As you progress, you will also need to get a pair of ankle and wrist weights to use as the stomach work gets easier to ensure continued progress.

Ladies will need to start with a pair of 2kgs dumbbells and judge if you are getting the ‘burn’ as described in the toning section instructions for each dumbbell exercise. You may need more weight (pairs of 3kg or 4kg dumbbells) for some exercises to feel this e� ect. So make sure your dumbbells can well cater for this.

Men will need to start with a pair of 3kgs dumbbells and possibly even more (pairs of 5kgs or 7kgs) again depending on the exercise and your past experience. So again make sure your dumbbells can well cater for this range.


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General Safety

1. You are fully responsible for your own safety when doing this plan even if attending a System 10 agent. It is entirely up to you to make sure that you implement the guidelines listed in your questionnaire and read and implement the guidelines listed in all materials supplied as part of the plan (especially this Success Guide) particularly in relation to exercising.

2. Before undertaking our exercise plan, food plan or supplements you should get clearance from your G.P. (Physician). We strongly recommend that you do this. This is especially important if you are over 40 OR very un� t OR have a health condition OR are 4 stone or more above your ideal weight.

3. If you feel unwell or uncomfortable with any part of this plan, stop immediately and consult for advice.

4. This is not a medical diagnostic plan or does not replace medical diagnosis or treatment in any way.

5. If you are on medications, you should review them regularly with your doctor as due to the power of this plan and its ability to naturally improve your body, you may need to reduce or adjust them.

6. This plan is not suitable if you are pregnant. If you become pregnant stop the plan immediately.

Food Plans/Recommended Supplements

1. If you are allergic to any foods on our food plans please replace them with a suitable alternative.

2. This plan is not suitable for Type 1 Diabetics.

3. Type 2 Diabetics - due to this plans ability to naturally improve blood sugar control, you should only undertake this plan with rigorous blood sugar monitoring. You may need to reduce or adjust your medication.

4. Supplements - These must be takean with food unless otherwise instructed but 3 hours separate from any medications. If you are already taking supplements yourself please make sure you are not duplicating intake of vitamins and minerals. Please make sure you are not allergic to any ingredients in the supplements. Supplements should not be taken if you are breast-feeding without consultation.

5. Fruit days are NOT suitable if you are on blood thinners (like warfarin or aspirin), have type 2 diabetic, are epileptic, are on 4 or more medications, know you have kidney or gall stones, su� er from Irritable Bowel Syndrome, Diverticulitis, Chron’s Disease or any major digestive disorder.

6. If you are in an in� ammatory stage of Irritable Bowel Syndrome/Disease or any other digestive disorder/disease do not start this plan until the in� ammation has settled down.

Exercising Safely

It is very important that you know how to exercise safely but e� ectively when you come to us, so I want to introduce you to the concept of EXERCISE PRESSURE. Please make sure you understand this section 100% before starting your plan. Talk to your consultant or contact [email protected] if you need any help.


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No matter how � t you think you are you need to be very careful for your � rst few CARDIO (aerobic) exercise sessions (walking, cycling, jogging, cross-training or rowing etc) and GO SLOWLY until you can accurately gauge yourself and allow your heart and body to adapt.

During your CARDIO (aerobic) work you need to train at a level that is SAFE but also CHALLENGES you a little. EXERCISE PRESSURE is a self judged rating from 1 (very easy) to 10 (very hard) of the pressure you feel under when doing your CARDIO (aerobic) exercise. You should build up to your correct pressure level reasonably quickly AFTER YOU HAVE WARMED UP and then MAINTAIN your correct pressure level for the rest of your CARDIO (aerobic) work. Your exercise pressure will determine the speed of your cardio (aerobic) work and so the time it takes to complete your cardio (aerobic) exercise.

• A BEGINNER should be at an Exercise Pressure of 4 (40%) to 5 (50%) out of 10 and not higher! This equates with being MILDLY breathless. If asked during your exercise how you feel pressure wise you should say 4 (40%) to 5 (50%) out of 10 and not higher!

• An IMPROVER should be 6 (60%) to 7 (70%) out of 10 = MEDIUM breathless and not higher!• An ADVANCED should be 8 out of 10 = MEDIUM/HEAVY breathless and not higher!

Note:• As you get fi tter you will fi nd that you have to go a little faster to stay at your correct exercise pressure. • Critical note: It is the spent at your correct exercise pressure that counts. So if in a 50 minute cardio

(aerobic) workout you are only at your correct pressure for 10 minutes then you really have only done a 10 minute workout!

• There is never the need for anyone to go above 8 out of 10 (80%) unless doing specialised training under supervision. Special Notes:

• If you are over 40 OR very unfi t OR very overweight (4 stone or more above ideal weight) OR have a medical condition, you should go at SNAILS PACE initially until you can gauge exercise properly. You should ONLY DO ½ of the listed CARDIO (aerobic) distances (or times) until you can gauge yourself properly and build up slowly over a number of sessions to the full requirement. You could do a few extra of these smaller CARDIO (aerobic) sessions in a week to compensate.

• If you get any chest pain, chest tightness, thumping heart rate, feel light-headed or dizzy, get profuse sweating, blurred or altered vision or get very breathless at any stage during your exercise, please stop immediately and consult for advice.

• If any old or current injuries get troublesome while exercising please stop immediately and consult.

Special Notes:• If you are over 40 OR very unfi t OR very overweight (4 stone or more above ideal weight) OR have a medical condition,

you should go at SNAILS PACE initially until you can gauge exercise properly. You should ONLY DO ½ of the listed CARDIO (aerobic) distances (or times) until you can gauge yourself properly and build up slowly over a number of sessions to the full requirement. You could do a few extra of these smaller CARDIO (aerobic) sessions in a week to compensate.

• If you get any chest pain, chest tightness, thumping heart rate, feel light-headed or dizzy, get profuse sweating, blurred or altered vision or get very breathless at any stage during your exercise, please stop immediately and consult for advice.

• If any old or current injuries get troublesome while exercising please stop immediately and consult.

ProgressionEvery 10 - 12 workouts (about 3 weeks!) you need to review your exercise pressure level. If you feel ready and safe you should now increase your exercise pressure level by ½ level or 1 full level so you are again exercising at a level that is challenging for you e.g. if you had been at 4(40%), you might now go to 4.5(45%) or maybe even 5(50%) out of 10 and if you had been at 6(60%), you might now go to 6.5(65%) or maybe even 7(70%) out of 10 and so on. Your exercise speed and time will now change too. However you might also decide not to change your exercise pressure for a few more workouts if you feel you are not ready!


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This continuous review of your training pressure is one of the most important things you can do to get a great metabolism. It might seem like common sense, but amazingly most people do not keep make these adjustments and so they stop improving their metabolism and getting weight loss results.

Gradually build up to an exercise pressure of 8(80%), you should not go any higher unless under specialised supervision. You now need to stay at 8(80%). You will � nd however that the speed you train at gets easier and you should adjust it to make sure it keeps you at the pressure level of 8(80%).

Other notes for your Cardio (Aerobic) Work• Try to do all your cardio work together i.e. if doing a home plan do not split the

distance to be done on a given day into 2 sessions unless you have absolutely no other choice. Likewise if doing a gym plan do the speci� ed cardio machines consecutively without interruption and taking breaks in between.

• Avoid very high resistances or very high hills when doing your cardio work. They can fatigue leg muscles and prevent a good cardio (aerobic) workout. They can also make it di� cult to keep your chosen pressure level stable.

• Also if using an exercise bike having the saddle too low creates resistance that will prevent you from getting a good cardio workout.

If doing a Second OR Subsequent PlanIf you are doing a second or subsequent plan with us you will need to pay even more attention to detail to ensure that you progress. Little things that you got away with � rst time round will really count now. The margin for error gets tighter as you get close to your target weight. It is vital that you make sure your metabolism continues to improve so please pay even closer attention to our guidelines and especially make note of the following:

1. Review your previous EXERCISE PRESSURE and if possible move to the next level. 2. Make sure to review your toning weights and make progressions where possible.3. Missing any cardio (aerobic) or toning sessions will really slow your results now, so make sure to payback all sessions missed. 4. Your nutritional supplements become even more important due to the increasing demands you are placing on your body.

Staying MotivatedMotivation is everything when it comes to weight loss. If we can keep you motivated to do what we want you to do, the results will be great. There is an excellent section on motivation later in this book. No matter how motivated you think you are, please make sure to practice some of the ideas in it. Right here and now however I would like to give you 3 of my best motivation techniques if you � nd yourself struggling to stick to your plan. They are simple to implement and practice. The more you practice them the more e� ective they become.

1. Chunk size – means break everything into smaller segments that do not seem too daunting! Look at your plan one week at a time. Focus on what you can achieve in the next 7 days. Work on your food plan one day at a time – be as good as you can today. Focus on just doing the � rst 15 minutes of your exercise plan and you will then realise it is easier than you thought and very easy to go on and do the rest.

2. Bad/Good – if you have a bad day – and you probably will – then be doubly determined to make sure next day is a ‘perfect’ day where you do the extra mile to make up for what you did wrong.

3. Move forward – be determined to move forward by losing even 1 lb per week. Once you are moving forward you are certainly achieving something and will get to your destination.

The Critical Importance of ToningToning your body is a critical part of our plan. Toning is absolutely vital for good weight loss. It dramatically helps to improve your metabolism, not to mention the priceless bene� ts of losing more inches and preventing sagging. Please pay special attention to this part of your plan. If for any safety reason you cannot do some of our toning exercises, please talk to your consultant for replacements. If you do not have a consultant please contact [email protected]. If you do not do toning work it will greatly limit your results and your chances of keeping the weight o� afterwards.



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The Critical Importance of Nutritional Supplements This is one of the most important parts of our plan. Supplements are chosen based on your critical needs. I repeat these are chosen based on your critical needs. I don’t think people realise how big a role nutrient levels play in our weight loss and wellness. Most of our problems could be prevented or cured if more focus was given to basic nutrition. Sometimes in looking for a miracle we overlook the real miracle. Please pay particular attention to the Nutrition Supplements recommended for you and follow all guidelines very carefully.

Results and SupportYour results are very important to us. If you are genuinely working on our plan and implementing the critical success principles outlined above then you should lose at least 2 lbs every week. This is the minimum we expect, for most people it will more. If

you are not getting these results please implement the ‘Strategies for Slow Results’ in the following pages. If these do not correct the problem then please contact your System 10 consultant if you have one. If you do not have a consultant, please contact our Head O� ce in Limerick 061-458703 or [email protected]

Progress After This PlanIf you have more weight to lose after this plan, then based on your new current weight and the weight you have left to lose you should move to another level of our plan within 10 days. You will need to have your metabolism rechecked and have your food plan level, exercise plan and nutritional supplements reviewed to make sure you progress further. Without this accuracy you will � nd that results become very slow or may stop altogether. Lack of this precision and accuracy is why most people fail at weight loss today – that is the truth about weight loss. If you do not have any more weight to lose then please refer to our section on Weight Loss Maintenance later in this book.

Standard of ServiceIf you are attending a trained System 10 consultant in your area, please take note of the following standards which you should experience from them:

• Politeness, pleasantness and professionalism• Inspiration, enthusiasm and motivation• Punctuality• Prompt action if results are slow• A phone call if you go missing!• Availability to answer questions by email or phone• Weight to be checked weekly/fortnightly• Body-fat to be checked every month!

If you are attending a consultant and not getting the proper standard of service from them OR if you are doing our plan without a consultant and you are genuinely working hard, following our rules and not getting results OR if you are unhappy with something on our plan, please contact System 10 Head O� ce, Limerick at [email protected] or 061-458703. Your results are very important to us!


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The closer you implement these instructions the better the results will be. First and foremost please look at this with a positive approach. You do not have to become perfect overnight. The more you do the better, but whatever you do is most likely better than what you have been doing up to now. Good practice soon becomes a good habit that you will implement with ease.

As you will see further on you are allowed a 200 calorie treat daily (of whatever you like) and also 100 calories daily of sauces or dressings to � avour food. These are ‘built-in’ allowances, so we strongly encourage you to use them. This essentially gives you 300 calories of � exibility daily. You can add a favourite food to your food plan as part of this 300 calories if you wish.

Food Plan Guide

Your personalised food plans are attached separately to this guide

General Rules

1. A key strategy for food change is your SHOPPING. Being prepared and having the required foods readily available in stock is vital to your success. Don’t wait until you are hungry to do your shopping. This is a fatal mistake. You will either, not make it to the shop and eat the wrong food before you get there, or you will buy a lot of junk when you do get there.

2. Try to follow the exact foods listed as close as possible. If something isn’t listed, then you should not have it e.g. don’t presume you can have milk in your cereal unless it is listed on the food plan.

3. Ideally you should spread the meals and snacks evenly throughout the day. A gap of at least 3 hours and a maximum of 4 hours between meals and snacks is the target.

4. Please make sure to weigh portions until you become accurate at judging portion size. This is one of the most important things you can learn in the � rst week of this programme. It is a life-skill that will stay with you forever.

5. You must make every e� ort to eat all portions listed. Leaving out an item does not help and will turn this into a crash diet, which is a total waste of your time and e� ort.

6. Do not use sugar or arti� cial sweetener if at all possible. If you think you cannot do this, then start to reduce the amount every day until it becomes zero. It takes about 5 days to adapt your taste, so give it a good shot.

Food Notes1. Where possible eat fresh produce.2. Where possible eat organic produce especially where we have indicated for

speci� c foods.3. Where appropriate eat wholegrain produce.4. All foods listed should be eaten in a pure state e.g. not in breadcrumbs or

syrups or sauces. If you must eat canned produce, then drain o� the sauce and wash with water to remove unwanted salt and sugars.

5. If you are avoiding yeast and for some reason need to use canned or processed products, make sure they are labelled yeast free. Follow our other guidelines for yeast as written in the food choice table.

6. In our plans, CEREAL weight is on a dry basis (before mixing with water or milk).

7. The weight of FISH, POULTRY, SEAFOOD and MEAT is after cooking, so cook a little extra!

8. Please DO NOT replace our fresh fruit portions with freshly juiced fruit. A glass of juiced fruit has a lot more sugar because of the extra juice and a lot less � bre than eating a piece of whole fruit. They are not the same thing.

9. BUTTERS of all kinds must be strictly limited. This also includes low fat butter and various spreads no matter what health bene� ts they claim to o� er.

Flexibility With Food Plans

1. If you totally dislike a particular weeks food plan, you can choose to stay on the previous plan an extra week or opt to do the following weeks plan for 2 weeks. These options should only be taken if absolutely necessary. We strongly encourage you to try all food plans for best results.

2. If absolutely necessary, WHOLE meals can swap position to suit your lifestyle and work schedule, however, you CANNOT swap around individual items from meals.

3. If you feel there is too much food at a meal, try eating 75% of each food listed. Do not eat all of one food and leave out the others. Try to get back to eating all portions exactly as listed as soon as you can. This should be easier as your metabolism speeds up.



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Alcohol Allowances

WOMEN are allowed 6 units weekly (About 2 pints or 4 bottles)

MEN are allowed 10 units weekly (About 3.5 pints or 6 bottles)

All plans are built with one social night per week. Please see the alcohol allowances. You should under no circumstance exceed this amount as it will dramatically upset your metabolism and results often wiping out your whole weeks e� ort. You should con� ne your drinking to one night and not spread it out over the week.

BEERS/LAGER A half pint of 4 to 5% strength equals about 1.5 units

One pint of 4 to 5% strength therefore equals about 3 units

A 500ml can of 5% strength equals about 2.5 units

A 330ml bottle of 5% strength equals about 1.75 units

=

=

=

=

about 1.5 units

about 3 units

about 2.5 units

about 1.75 units

WINES A small glass (125ml) of 8% strength equals 1 unit A large glass (250ml) of 8% strength therefore equals 2 units A large glass (250ml) of 12% strength equals 3 units

SPIRITS Most spirits are 40% or stronger A single measure (about 25ml) equals 1 unitA large measure (35ml) equals 1.4 units.

4. If you implement point 3 above and still feel there is too much food in your plan, you may omit one snack altogether. However this option should only be taken if absolutely necessary and you should try to go back to eating all snacks as soon as possible.

5. If you cannot get a particular food in your area, try to get the closest possible version to what we describe.

6. You are allowed 100 calories of sauces, gravies and garnishes daily. This is a very important part of our plans as it will make your food a lot more interesting. You can use any sauces, gravies or garnishes you like but you need to be clever as you only have 100 calories! So start reading those labels carefully, and aim for low calorie, low-fat and low sugar brands.

7. Once a day one of our System 10 recipes (ask for our recipe booklet!) can be used to replace an appropriate meal, for added variety! When you do this you must reduce your treat allowance for that day to 100 calories.

Tea/Co� ee/Beverages

1. Try to minimise drinking tea and co� ee to a maximum 4 cups in total daily. A small amount of low fat milk is allowed if required.

2. You are allowed 2 x 250ml glasses of Diet 7 up or Sprite Zero daily. These can be left out if you wish.

WaterYou should drink 1 litre daily per 100lbs (45.5kgs) that you weigh. Try to drink your water mostly between meals.

Treats

You are allowed a treat every day to the value of 200 calories. This allowance has been built into our weight loss formula. This can be anything you like even a chocolate bar! Please read labels carefully to stay within the 200 calories. We strongly encourage you to take the treat for motivational reasons.


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Remember you have 100 calories of sauce/dressing allowance daily which you can use to make your meals more tasty.

The majority of our food plans will include just seafood, � sh and poultry as part of your main meal each day. A few contain meat options. Please consider the following options when preparing your meals for dinner.

CHICKEN & TURKEY • Can be baked in the oven wrapped in tinfoil with a little

bit of fresh garlic or chilli or fresh herbs

• They can also be steamed, boiled or used as part of a stir fry with a little bit of light soya sauce (please allow for calories from your 100 calorie sauce allowance)

• They can also be eaten cold in a salad with some light dressing or mayonnaise (again allow please allow for the calories in the dressings)

FISH & SEAFOOD• Fish can be baked in the oven with some fresh herbs or it

can be poached or steamed. It is ok to use dressings and sauces during cooking but do allow for this from your calorie sauce allowance

• Seafood can be used as part of a stir fry with your vegetable portion e.g prawn stir fry

• Depending on your fi sh choice you can also eat it cold with some salad and a little amount of low fat dressing or mayonnaise. Allow for sauces again from your sauce allowance for the day

MEAT• You may grill your meat and you may coat it in some

dressings but this must be deducted from your daily calorie sauce allowance

• Meat can also be baked

• If you are using some lean stewing mince you can make a bolognaise sauce from a small amount of tinned chopped tomatoes, garlic and herbs but again allow for the extra calories from your sauce allowance due to the calories in tinned tomatoes.

FOOD SUBSTITUTIONSAs much as possible we want you to stick exactly with the foods listed on your food plan. You should only use substitutions if you really really have to e.g. you totally dislike a food or you have an allergy or intolerance for it.

For your convenience here are some of the most common substitutions that are requested from us:

• An egg can be replaced with - 68g tuna, cod, lemon sole, plaice - 43g chicken or turkey - Laughing Cow light (2.5 triangles) - Laughing Cow extra light (4 triangles) - 16g regular cheddar cheese - 20g light cheddar cheese

• A yogurt can be replaced with 1.5 portions of fruit.

• Nuts or seeds every 8g can be replaced with - 0.5 portions of fruit. - 2 plain rice cakes - 2 plain oat cakes - 3 Ryvita crackerbread

• Regular cottage cheese every 1g can be replaced with - 0.7g chicken or turkey - 1g tuna, cod, plaice or lemon sole - 0.25g regular cheddar - 0.35g regular feta cheese - 0.30g regular mozzarella cheese

• Low-fat cottage cheese every 1g can be replaced with - 0.5g chicken or turkey - 0.8g tuna, cod, plaice or lemon

sole - 0.20g regular cheddar - 0.25g regular feta cheese - 0.23g regular mozzarella cheese

If you need other substitutions please ask your consultant. If you do not have a consultant please contact [email protected]

Making Your Food Plans More Interesting

You will be on your System 10 weight loss plan for a number of weeks so it is important to keep your food options interesting and be inventive when you are cooking your food. A lot of what the eye sees on your plate will determine how you feel when you are eating it! The following are some guidelines on how to make your food more interesting so you will stay focused and determined to reach your weight loss goals:



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How to do Your Toning Weights Successfully

1. You will � nd a list of your toning exercises with your exercise plan which is separate to this book. Technique is absolutely vital, so please focus on this from the very start and perform all exercises slowly.

- If you are doing a HOME plan there are picture explanations of the exercises listed at the back of this book.

- If you are doing a GYM plan and are not familiar with exercises listed, then you must consult your gym trainer for help. If your gym does not have a particular exercise, then ask your gym trainer for the closest exercise to the one listed in order to keep balance between all muscles worked.

2. Please pay critical attention to technique when doing your toning weights whether at the Gym or at Home.

3. If for health or injury reasons you cannot do a particular toning exercise, then if doing a gym plan, please ask your gym trainer for an alternative and if doing a home plan, please ask your System 10 consultant for an alternative or contact [email protected]

4. The � rst few sessions when you start weights you may experience muscle soreness. This can be fairly immediate or sometimes delayed soreness up to 48 hours after. This will pass after a few days. A nice warm bath can help ease the aches. However any persistent pains after a few sessions should be explored properly.

5. Do the toning weights 2 days per week that are not consecutive.

6. The weight you choose for exercises should allow you to complete the repetitions required for an exercise but at the same time result in a slight ‘burn’ or ‘ache’ for the last 5 repetitions. There is a little trial and error in getting this right. You will need di� erent weights for di� erent exercises.

7. Always warm-up by doing 10 slow repetitions of the � rst 4 exercises with about 50% of the weight you would normally use. Then begin the programme properly.

8. Do the weights in CIRCUIT style – that is do the repetitions required of each exercise once and then go back around for the second circuit of repetitions.

9. The best speed at which to do the exercises is normally to say ‘1000, 2000’ during the lifting phase and ‘1000, 2000, 3000, 4000’ during the lowering phase. In other words nice and steady with the lowering phase always slower than the lifting phase.

10. Try not to rest more than 1 minute in between exercises or between circuits.

11. As you get � tter and more toned make sure to adjust your weight so that you can still complete the repetitions required for an exercise but that you still get a slight ‘burn’ or ‘ache’ for the last 5 repetitions. This is critical to keep changing your metabolism.

12. Always cool down at the end of your session with some stretching for the major muscle groups – back, chest, front thigh, back of thigh and calf muscles.

Your toning weights are an absolutely critical part of your programme. Toning is amazing for improving your metabolism, not to mention the extra inch loss it will give you.


Page 14

Motivation

There are many ways to get and stay motivated. Di� erent things work for di� erent people. The main thing is that we expect to be motivated and yet do little or nothing to achieve that. Without motivation even the best plan will not happen. Motivation is a skill that you can learn!

You must � ght every second for your motivation. It can disappear in a second. Refer back to this section time and time again to check you are implementing the ideas below. People who are motivated simply think and plan di� erently to those who are unmotivated. Here are 10 of the most critical things that you must do to get and stay motivated:

If you work at these tasks above and review them weekly, you will be amazed at how motivated you get and stay. The most important thing is that you are not leaving your motivation to chance but are actively working on it. Not continuously working on your motivation is one of the biggest mistakes of all when it comes to weight loss.

1. Goals - Decide exactly what your goal is and describe it as accurately as possible e.g. instead of saying ‘I would like to lose weight’ you need to be very specific and say ‘ I would like to be 10 stone, have a 28 inch waist and fit into size 10 clothes. Be as specific as possible with your goal.

2. Deadlines - Set a deadline on the calendar for your goal and then set a target for the end of each month as you journey towards your goal. It is a journey – so expect highs and lows – nothing ever runs perfectly – you cannot quit at the first problem.

3. Plan - Nominate the exact days and the exact times you will exercise. Stick to these as much as possible. Put them in your diary and make them as important as critical meetings.

4. Music - There must be some music that gets you in the mood for exercise. This is a brilliant method of motivating yourself. Pay attention and find the music that lifts your spirits and changes your mood. Record it a few times and leave copies in key places at home, in the car and at work. Play it when you need to get in the mood for exercise.

5. Environment - Place motivational pictures and articles at home and at work to help inspire you towards your goals.

6. Payback – If you have a bad day on your food plan or exercise, don’t panic and don’t quit, just use a payback system! Either be extra good on your food plan to catch up or start to pay back the minutes of exercise you missed over a few sessions.

7. Chunk Size - Okay, say you don’t feel like your 60 minute workout at all. So you make a deal with yourself.

Go to the gym or go for your walk and set a goal of just 15 minutes ( a chunk size!) agreeing that if you still feel the same after that you will go home. 9 times out of 10 you will stay and see the whole programme through. Normally after the first 5 minutes you feel better and more positive and want to continue.

8. Positive Public Pressure - Tell people who are important to you about your goals so that they have expectations about you. Feeling you can’t let them down will help you stay focused. This is another critical step to staying motivation and is not used enough. Being accountable to others really helps you stay focused.

9. Make A Super Commitment - To help you work towards your goal maybe sign yourself up to walk or jog a 10k event in the near future and collect sponsorship for your favourite charity OR spend €200 or more on a set of clothes that are 2 or 3 sizes too small. Take them out every week and see if the fit is getting better. A super commitment involves committing yourself to something big that will be very painful if you fail to follow through and complete it.

10. Mantras - Make use of a mantra to develop willpower when faced with making food decisions, exercise decisions or any decision about sticking with or giving up on your programme. A mantra is a short powerful expression that you repeat to yourself several times throughout the day that can help you get instant motivation. They are incredibly powerful if practiced regularly. ‘Victim or Victorious’, ‘I am in Control’ and ‘One Step at a Time’ are all examples of mantras. You can use one of them or simply come up with your own short powerful statement that fires you up and strengthens your commitment.



Page 15

Body Type Information - What body type do I have?

Body typing is based on the fact that we all inherit a particular body shape that is determined by the relative strength of the hormone producing glands in our bodies and the dominance of one gland. As well as your overall shape, this also a� ects where you store your body fat, the strength of your metabolism, your personality, health conditions you can develop and in� uences the type of foods you tend to eat. Normally you tend to eat the foods that feed the dominant gland in order to keep it running at its high level.

This often results in over-stimulation of the gland and hormone level and an exaggeration of the body shape it causes. Eventually the gland can get burnt out, which can lead to other glands being stressed out and a vicious cycle of metabolism imbalances occurs. You cannot change your inherited body shape, but what is important is to try to avoid this over-stimulation, otherwise it will bring about a very undesirable extreme in your body shape and very stubborn deposits of body fat in related areas.

Therefore System 10 � rst of all tells you what body type you are and secondly lists the foods you need to keep under control after you complete your plan. These foods will be automatically reduced in your plans. Please note that your body type may or may not result in your dominant gland being listed in your metabolism weak-spots. It depends on your overall body condition. If this gland is showing enough signs of wear and tear and distress because of its high work rate, it will be listed as needing attention. However your body type and dominant gland does not automatically mean this is a metabolism trouble spot. There are 4 di� erent body types – All 4 apply to women and only the � rst 3 apply to men.

1. Adrenal type Also know as ‘apple’ shape - so called because of the

dominance of the adrenal glands located at the kidneys. This results in a large proportion of your fat being located in the upper body – chest, stomach and back areas – giving you a top heavy appearance.

2. Thyroid type Here the thyroid gland located in the neck is the dominant

gland. These people have normally very fast metabolisms and generally � nd it easy to keep the weight o� . They tend to be tall, slim and have long arms and legs. Eventually when their thyroid becomes exhausted and begins to slow they accumulate a pouch of fat in the stomach area.

3. Pituitary type The pituitary gland located in the brain is the dominant

gland here. This gland is also called the master gland because it controls all others too. The resulting dominance of this gland is normally a small body frame and weight gain evenly all over the body.

4. Gonodal type (exclusive to women) Also know as ‘pear’ shape – so called because of the

dominance of the ‘gonads’ or sex glands. Extra production of these hormones gives a woman weight on her hips, butt and thighs.

In summary then you are born with a particular body type which has a particular gland and hormone balance that determines your shape and areas of fat storage. However due to eating foods that stimulate this gland and hormone balance your particular shape and areas of fat storage can become exaggerated.

Using System 10


Page 16

Metabolism Areas for Repair

Depending on which of the metabolism areas of repair we have listed in your metabolism analysis letter, here is some more information on exactly how they in� uence your weight and what we are trying to achieve through the food plans, nutritional supplements and exercise programme we have selected for you.

Thyroid nutrition This refers to the performance of your thyroid gland located in your neck. It has a key role in the speed of your metabolism.

Our goal is to strengthen it up nutritionally and make sure you are getting all the key nutrients to maximise its functioning and weight loss bene� ts.

Adrenal nutrition This refers to the glands located on top of your kidneys. These glands help you deal with all kinds of stress. They play a

signi� cant role in how fat is stored in the stomach and upper body region. Again our goal is to make sure you have the nutrition for them to function in a way that maximises your weight loss.

Digestive function This refers to the role that your digestive system plays in your ability to lose weight. Your digestive function has a key

in� uence on how much nutrition you actually get from your food and so in supplying some of the key fat burning nutrients. It also helps determine the toxic load carried in your body and the subsequent e� ect of this on the rest of your body. A proper functioning digestive system is one of the key factors to weight loss success.

Blood Sugar Levels These play a huge role in successful weight loss. Fluctuating blood sugar levels have serious e� ects on the body, including

the creation of cravings and low energy periods and making it di� cult for the body to burn fat consistently. Stable blood sugar levels is one of the fundamental keys to weight loss and is the prime goal of any good weight loss system.

Liver function This organ has a huge role in weight loss. It is the major detoxi� cation organ

of the body and is involved in the production and storage of many essential fat burning nutrients. It also has a key role to play in hormone balance and the performance of other organs critical to a good metabolism. Without a liver in good working order, successful weight loss is di� cult.

Hormone balance This refers to the balance of the sex hormones. Men and women have

estrogen, progesterone and testosterone but obviously in di� erent relative amounts. The right amount and balance of these hormones can make you a very e� cient fat burning machine, while the incorrect amount and balance can lead to the easy storage of stubborn fat deposits. Our goal is to make sure that you have the optimal amount and balance.

Food sensitivities and allergies This refers to in� ammation and damage from foods that do not agree with

your system. These foods cause � erce upset to many of the body systems involved in your ability to lose weight. Our goal is to reduce your intake of these foods to allow for recovery and also to strengthen your system so that it can deal better with them in the future.



Page 17

This plan is all about getting you the best results. Therefore if by day 14 you are not down at least 4 lbs (almost 2kgs) please start to implement the strategies below to speed up the improvement of your metabolism. Keep in mind that some metabolisms improve faster than others depending on your health and � tness history.

Before you try these strategies however you should � rst do a ‘reality’ check and ask yourself if you have genuinely been precise enough with our plan to-date.

Have you been accurately implementing our main Success Principles?Do you owe a lot of ‘Payback Miles’ and exercise from your ‘Payback Tracker’?

There is no point in adding the strategies below if the basics have not been right:

✔ Weighing of food portions and not using guess work!✔ Making sure not to miss exercise sessions especially toning.✔ Progressing your aerobic (cardio) pace and your toning weights as you get � tter✔ Taking your nutritional supplements consistently

Please note if due to � tness levels or health conditions you cannot safely make the changes below then you will have to be a little bit more patient with your results and gradually build up to the full changes. Select what you can safely do and work on the other points.

1. Increase 2 of your aerobic (cardio) sessions by 15 minutes and 2 others by 25 minutes weekly OR alternatively do 1 large extra session weekly of 80 minutes.

2. Do 1 extra circuit of toning at each toning session and also add a third session of toning weekly (remember toning should NOT be done on consecutive days).

You can also talk to your consultant or if you do not have a consultant contact [email protected] for food plan and nutritional strategies that might further improve your progress.

THE MOST CRITICAL THING IS THAT YOU DO NOT START LEAVING OUT FOODS TO IMPROVE PROGRESS – it might improve things for 1 or 2 weeks but it will ultimately kill your metabolism and then leave you in a very di� cult weight loss situation.

If after 1 or 2 weeks with these additional exercise strategies there is no sign of an increase in progress then you must discuss this with your consultant or contact [email protected] for further strategies.

If there is su� cient progress you can try returning to your normal exercise routine and see if progress continues. If progress slows again then resume these changes and review every 2 week. There is the possibility that these changes will have to become a more permanent part of your plan.

Strategies for Slow Results


Page 18

Metabolism Maintenance Checklist (This article is only relevant at the end of your course)

When you come to the end of your course it is important to continue some key habits in order to help maintain your new metabolism. It is far easier to maintain your metabolism than to get it in the � rst place. Don’t let all your hard work go to waste!

If you have more weight to lose or you still want to make further health improvements - it is very important that you continue on to another System 10 course within 10 days of � nishing the last one. For your next course we review everything – score, food plans, exercise and supplements – it is this precision and only this precision that will ensure you continue to get results.

If you have lost all your weight or are happy with your health changes - we strongly recommend that you ‘top’ up your course with our 3 week regular plan within 7 days of � nishing. This will consolidate all your results and push your metabolism to an even higher level to make sure you � nd it easy to keep your results.

Thereafter if possible top up every 6 months - for long term weight control or to maximise your health and protection against serious illness and disease we strongly recommend that you do a short 3 or 6 week top up course every 6 months. Your metabolism will be under constant attack from normal lifestyle and wear and tear and will gradually slow down unless you look after it.

Aside from ‘top’ ups, here are general guidelines to help maintain your new weight and health benefi ts:

Exercise

Cardio (aerobic) workIdeally do 3 x 50 minute sessions weekly but a minimum of 2 sessions will do.

Toning WeightsIdeally do 2 sessions weekly of the programme that came with your plan but an absolute minimum of 1 will do. You must keep revising your weight levels to keep your toning weights successful.

Exercise PressureThe critical key to successful cardio (aerobic) work after your programme is to continue to work at least at the exercise pressure you used during your programme and to gradually build this to a pressure of 8 (80%) if you are not already there. Once at a pressure of 8 (80%) you must gradually increase the exercise to keep yourself at an 8 because your body will adapt. Likewise you must revise your weights level to keep your toning weights successful.

Food Work

Breakfast is a critical meal to start your metabolism -do not miss it!

Avoid carbohydrate dominant meals/snacks -the best metabolism combination is to take both carbohydrate and proteins at all meals/snacks and do not forget to take some health essential fats every day.

Continue to use the principle of eating small and often with not less than 3 hours and not more than 4 hours between meals/snacks.

Try wherever possible to eat organic foods and select wholegrain where appropriate.

Supplements

Finish out any supplements you have been recommended.

We strongly recommend that you continue to take the essential fat supplement and the multi-minerals on an ongoing basis as these are notoriously hard to get from even highly balanced diets and play a massive role in your metabolism and general health.

Water Try to work hard at taking in a healthy amount of water daily. Water is the most important thing of all for your metabolism.

Weight Checks Keep an eye on the scales and set yourself a 3 lb increase cut o� point. If your weight creeps above this level you de� nitely should take some serious action.

And � nally, if all comes to all and you do slip o� the rails, remember System 10 is always there to help you. It doesn’t matter how bad you have gotten or how long you have left things go, just pick up the phone and you can be back on track within 24 hours! You are always welcome back!

Maintenance



Page 19

This section is only relevant if you are on the System 10 Home plan. Please make sure to read fully the section ‘How To Do Your Toning Weights Successfully P13’ before starting these exercises.

If you think any exercise in the next few pages does not suit you for any medical, injury or health reason, please leave it out and ask for a suitable alternative.

Home Exercise Guide

EXERCISE 1

LYING DUMBBELL PRESS ON BENCH (or step): chest, shoulders and back of arms (triceps)

Lie � at on a bench (or step) holding 2 dumbbells and � nd your balance. Keep your stomach pulled in to avoid any arching in the lower back.

Keep dumbbells nice and wide with wrists directly overhead elbows.

Now press the dumbbells up in an arc-shaped movement until they meet together directly overhead your chest.

Slowly lower the dumbbells back with an arc-shaped movement to their starting position at chest level.

Breathe out as your push up and breathe in as you lower dumbbells.


Page 20

EXERCISE 2

DUMBBELL SQUAT: front of thighs and butt muscles

Stand with feet shoulder width apart, toes turned out slightly and good upright posture. Hold 2 dumbbells.

Slowly lower to the ground as if sitting on a low stool (your back will come slightly forward).

Keep your head up as you do this.

Stop when your upper thighs are parallel to the � oor and pause.

Push back up to starting position.

Breathe in as you lower and out as you push back up.

Beginners can use their body weight instead of dumbbells if necessary. They can put their hands on hips and complete exercise as usual.

Knees should not

extend out over feet too much.



Page 21

EXERCISE 3

BENT-OVER SINGLE ARM ROW: back muscles and front of arms (biceps)

Kneel on a bench with one leg.

Hold a dumbbell in hand on the same side of the bench of your standing leg. Keep knee of this leg soft (bent slightly).

Keep back almost parallel to � oor and avoid any rounding of upper back and sagging in lower back.

Pull the dumbbell up to the side of your body keeping your arm close to your side.

Your elbow should rise up above your back while keeping your arm close to your side.

Pause for a second and slowly lower to the starting position.

Breathe out as you pull up and in as you lower down.


Page 22

EXERCISE 4

ALTERNATING FRONT LUNGE:front of thighs and butt muscles

N.B. Do NOT do this exercise if you have weak knees, are 3 stone or more overweight or have a hip or knee replacement. Please ask for a suitable alternative.

Stand with good posture with your feet 6 inches apart and holding 2 dumbbells. – Beginners should do this exercise without dumbbells initially.

Take a big step forward with one leg.

Bend down until the UPPER thigh of your front leg is almost parallel to the � oor.

Keep your back upright and look straight ahead.

Push back up o� your front leg so that you return to a standing and feet together position.

Now step forward with opposite leg - keep alternating the leg you step forward with.

Breathe in as you go down and out as you push back up.

Knee of your front leg should not go out over

the toes.

Knee of your front leg should not go out over

the toes.



Page 23

EXERCISE 5

STOMACH CRUNCHES - ON FLOOR: front stomach muscles

Use an exercise mat if needed for comfort

Lie � at on � oor make sure knees are bent and feet are � at on ground.

Hands by ears and not around your neck. Elbows are � at against the � oor and your lower back is pressed against the � oor

Begin to curl forward raising your shoulders & chest. You should feel your stomach muscles working. Keep your head and neck neutral at all times. Don’t tuck in your chin.

Curl up as far as you can (normally 25 to 30 degrees) moving your head, neck and shoulders as one unit with eyes looking at ceiling. Your lower back should NOT arch and should never break contact with the ground.

Hold the position at the top for a count of 3 seconds making sure you can feel your muscles working and return to start position.

Breathe out as you curl up and in as you go back down.

For Improvers and Advanced clients use wrist weights as

shown to advance your plan.


Page 24

EXERCISE 6

AB BICYCLE: front and side of stomach

Use an exercise mat if needed for comfortN.B. Do NOT do this exercise if you have had a hip replacement! Please ask for a suitable alternative.

Lie � at on the ground with hands by your ears (elbows out wide) and upper thighs perpendicular to � oor. Keep legs together.

Curl up and across with your right elbow while at the same time pulling your left knee up and across so that they ideally meet with the elbow passing outside the left knee. Stretch your right leg straight out at the same time.

Lie back down brie� y so that your shoulders touch the ground and this time curl the left elbow up and across and pull the right knee up and across so that they ideally meet with the elbow passing outside the right knee. At the same time stretch out your left leg

Continue to repeat this movement of opposite elbow and knee meeting while brie� y touching your shoulders to the ground in between.

Make sure to focus on keeping your lower back � at on the ground throughout the exercise.

Breathe out as you come up and in as you come down.

For Improvers and Advanced clients use wrist and ankle weights as shown to advance your plan.



Page 25

EXERCISE 7

REVERSE CURL: lower stomach muscles

Use an exercise mat if needed for comfortN.B. Do NOT do this exercise if you have had a hip replacement! Please ask for a suitable alternative.

Lie � at on your back, hands down by side and upper thighs perpendicular to the � oor. Heels tucked into thighs.

Now strongly but slowly pull your knees up towards your chest so that your backside lifts clear o� the ground. You should feel your lower stomach muscles working.

Keep your hands and head on the � oor at all times.

Pause for a second in the up position and then slowly lower your legs back to the starting position. Now repeat the movement

Breathe out as you pull your knees towards your chest and in as you lower your legs to the starting position.

For Improvers and Advanced clients use ankle weights as shown to advance your plan.


Page 26

EXERCISE 8

LYING HAMSTRING CURL: back of the thigh muscles

Put on a pair of ankle weights

Lie � at on your front, hands under your chin and your legs extended.

Make sure your lower legs and feet are held slightly o� the � oor (1- 2 inches) and you have your ankle weights on correctly.

Curl your lower legs up as tight as you can towards your butt whilst keeping your upper thighs on the � oor.

Pause for a second and then slowly lower your lower legs back down to your starting position. Make sure they remain slightly o� the ground to maintain muscle tension.

Repeat the movement slowly.

Breathe out as you curl your ankles towards your butt and breathe in as you lower them towards the ground.


Page 27

We are looking for pleasant, highly motivated and passionate people to become System 10 consultants. This can operate as a stand alone business or be a complimentary addition to an existing business.

becoming a

weight loss consultantSystem 10

Ideally you will be from a health professional background

✔ nurse✔ physiotherapist✔ � tness trainer✔ massage therapist✔ beautician

...or something similar but other people may qualify.

We o� er full intensive training and certi� cation in our principles and practices.

If you are genuinely interested in helping people to lose weight properly and passionate about delivering real weight loss to people, contact us now by phone or emailEmail: [email protected]: 061-458703Address: System 10 Head O� ce,Caherdavin Business CentreEnnis Rd., Limerick City.



www.system10weightloss.com


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