Food & Exerc i se G U I D E

David McDonagh’s

For Weight Loss Plan and Health Correction Plan

Safety Notice

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Exercise 1Exercise 2Exercise 3Exercise 4Exercise 5Exercise 6Exercise 7Exercise 8

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Food Plan Guide

Exercise Guide -

How To Do The Weights (Toning) Work

General instructions for both HOME or GYM weights 9

Home Exercise Guide

- Chest, shoulders and back of arms 10 - Front of thighs and butt muscles 11 - Back muscles and front of arms 12 - Front of thighs and butt muscles 13 - Front stomach muscles 14 - Front and side of stomach 15 - Emphasises lower stomach muscles 16 - Works the back of the thigh muscles

Alcohol 4Treats 5Vegetable day Instructions 5If you are a vegetarian 6

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Note - your and your are attached separately.

(How To do the Cardiovascular (Aerobic) Work)

Getting Going - 3 critical steps to HUGE SUCCESS 7 - Select your RPE (Rate of perceived exertion) 7 - Finding Your BASE pace. 8

- Start Daily Schedule -(See personal exercise plan ) 8Checkpoints as you build up your number of sessions 8

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* personalised Food Plans personalised Exercise Plans

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Regardless of your age, condition or health you should have yourselfbefore starting this exercise, food and supplement plan. This is

YOUR responsibility. We strongly recommend that you do this. This is especially important if you have a health condition or are taking prescription medications.

If you are a diabetic and are undertaking this programme, you must

be 100% committed to monitoring blood sugar levels, at least 3 times daily throughout the programme. You must consult your doctor as your medication may need to be adjusted due to an improving metabolism.

days are suitable for , those with and those on large amounts of .

Supplements should be taken if you are pregnant or are breast-feeding.

Supplements are not suitable for children i.e. under 15 years of age.

If you are already taking supplements please make sure you are not duplicating intake of vitamins and minerals.

If you are , please check our food plans and supplements and replace with versions where required, from your local health store.

Please check all food plans to make sure that you are not allergic to any foods in the plans. If you are, then you must not take them. Contact a System 10 Consultant for advice.

Please make sure you are not allergic to any ingredients in the supplements. If you are, then make sure not to take them. Contact a System 10 Consultant for advice.

Always read labels and follow instructions carefully. If in doubt, then 'leave it out'.

System 10 is a highly individualised plan. This plan is not suitable for the health or safety of someone else because of its powerful effect. We strongly advise any friend or relations who are interested in using this system to purchase their own personalised program.

If for any reason you feel unwell while on the programme, food plan or supplements, and for advice.

System 10 is not intended to diagnose or treat any medical conditions.

checked out by your doctor

DIABETICS-

FASTING & VEGETABLE NOT DIABETICS, EPILEPTICSMEDICATION

NOT

COELIACGLUTEN FREE

stop immediately contact a System 10 Consultant

HEART PROBLEMS

READ CAREFULLY

! Please read the Safety Notice Below page 2

The closer you implement these instructions the better the results will be. 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 soon implement with ease and will transform your life.

(Special Note for weight loss clients:If you are striving for achieving the incredible level of burning off 3lbs (1.4kgs) of fat per week, then you have very little room for compromise. However, if you are happy with the great level of 2lbs (0.9kgs) of fat per week you have a little bit more room for error. )

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. Wherever possible eat FRESH and ORGANIC produce and try to get whole-grain products where appropriate. This does really make a big difference.

3. 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.

4. Ideally you should spread the meals and snacks evenly throughout the day. A gap of at least 2 ½ hours and a maximum of 3 1/2 hours between meals and snacks is the target.

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

6. If you feel that you cannot eat all the foods listed at the one sitting, do not panic, eat the leftover food an hour later. This is not ideal but is better than omitting the food altogether.

7. Please make sure to weigh portions until you become accurate at judging portion size. This is very important. This is one of the most important things you can learn in the first week of this programme. It is a life-skill that will stay with you for ever. In our plans, CEREAL weight is on a dry basis (before mixing with water or milk). FISH, POULTRY and SEAFOOD weight is after being cooked.

8. You must make every effort to eat all portions listed. Leaving out an item does not help and is a crash diet, which is a total waste of your time and effort.

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

First and foremost

Food Plan Guide page 3

Your personalised foodplans are attached

separately to this guide

10. 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.

11. Do not use sugar or artificial 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.

12. Try to minimise drinking tea and coffee to a maximum 4 cups in total daily. A small amount of skimmed milk is allowed if required.

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

14. 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 off the sauce and wash with water to remove unwanted salt and sugars.

18. ALCOHOL - All plans are built with one social night per week. Please refer to the alcohol allowances below. Remember, for every drink over this you must add an extra 20 minutes 'aerobic' exercise to your programme OR your results will be dramatically affected.

lMen - you are entitled to 5 units weekly.

lWomen - you are entitled to 3 units weekly.

l1 pint (0.57L) = 1unit. 1 bottle (330ml) = 0.6 units. A glass of wine is typically equal to 0.5 units. A glass of spirits is typically equal to 0.5 units.

lWeight Loss clients - You need to confine your drinking to one night when trying to lose weight.

15. You are allowed 2 diet 7-ups or 2 Sprite Zeros per day on the 6 and 12 week plans.

16. 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 fibre than eating a piece of whole fruit. They are not the same thing.

17. BUTTERS of all kinds must be strictly limited. This also includes low fatbutter and various spreads no matter what health benefits they claim to offer.

Soft drinks are not permitted at all on the 3 week plans.

Alcohol

Food Plan Guide page 4

Treats

Special Note for Weight Loss Clients:

Special Note for 3 week plans:

This is very important in regard to your plan. Our food plans are built with an allowance for 1 treat every day. This is very important for your motivation. So whatever food plan you are on, look at it and if there is something that you really like that is not there, you can add it in. However you must make sure that this treat does not exceed 200 calories and obviously the healthier the choice you make the better overall. So try to avoid real junk treats!

Having treats depends on your results. If they are consistently very good (2 to 3lb or 0.9 to 1.4kg) every week, then you can afford to have whatever treat you like, even chocolate or sweets, once it is 200 calories or less!If you are sticking to the rules and still not getting a reasonable level of results i.e. at least 2 lbs (0.9kg) per week, then you should cut back on your treats to 3 per week. If results are still slow cut further back to 2 treats!

Treats allowed while on the 3 week plans are just bowls of sugar free jelly. You are allowed up to 3 bowls a day. So make up plenty of it at the start of the week and have it ready at hand!

Vegetable Day Instructions

A vegetable day is a challenge but it brings incredible benefits to your metabolism. Outside of de-toxing your body it helps to re-balance your metabolism and gives your body the chance to begin to repair weeks and even years of damage caused by your lifestyle. A vegetable day is one of the most amazing things you could ever do.

1. A vegetable day should really be a complete day of rest. Do not exercise. Do not work. You need to provide the time and place for your body and mind to take a break and relax, otherwise it will not work. Do NOT do the vegetable day on a day of high activity or other physical stress.

2. First of all, make sure to plan in advance.3. Aim to eat only raw organic vegetables all day long if possible.4. Next best choice is to eat steamed organic vegetables.5. Aim for 5 to 6 mini meals of vegetables spread throughout the day each of 7oz or

210g or more.6. You must try to eat every 2 to 3 hours7. Try to eat at least 3 different types of vegetables at each sitting.8. You should not get hungry during this day, so eat plenty of vegetables.9. If taking prescription medication you should continue to do so.10. Drink plenty of water between your vegetable meals.11. No tea or coffee allowed at all on this day.12. Expect mild tiredness or slight headaches.13. Do not take headache tablets, try to rest and stay pure.14. Caffeine free herbal teas ARE allowed. We recommend Chamomile, Fennel or

Peppermint tea.

Food Plan Guide page 5

If you are a vegetarian

As a vegetarian you will have to make some substitutions on our food plans. Depending on the type of vegetarian you are, the foods below are interchangeable as desired. You should normally keep the weight allowance the same when substituting. You should make sure to eat the carbohydrates listed at that meal also.

Fish, Poultry, Low-fat cottage cheese, Tofu (vegetarian protein available at health stores), Poached or Boiled organic egg whites (1.5 egg whites per 1oz (28g) of fish or poultry or cheese).

It is vital to eat the level of protein stated in the food plan in order to succeed. Combining beans, lentils and grains gives good protein but will NOT give you the volume of protein we require.

The Following Foods are interchangeable with each other:

Following the Food Plans

All plans must be followed for 7 consecutive days unless otherwise indicated, for example: a vegetable plan or a fast day. Please follow the plans in the order they are provided. If you look at a particular plan and consider it too hard for you to do, then try a compromise and do it for three quarters or at least half the recommended period. For maximum results you must stick strictly to the recommended guidelines.

Food Plan Guide page 6

Whether you are doing a home or gym plan, this section applies to walking, jogging, biking or rowing. It also applies to other cardiovascular (aerobic) exercises.

You cannot afford to miss any session or your results will be seriously affected. If you do miss a session you need to make sure to do that session as soon as possible.

Getting Going - 3 critical steps to HUGE SUCCESS

Select your RPE (Rate of perceived exertion)

Special Note for weight loss clients:

This is especially important for 3 week plans as there is less room for error.

STEP 1

Choose an RPE that is slightly higher than your current training experience but also that will allow you to complete the distance or exercise required in full.

1. Select your RPE - Rate of perceived exertion - See chart below!2. Select the BASE PACE to match your RPE.3. Then follow your daily exercise and food plans/schedule which are

provided separate to this guide.

RPE is the effort you are going to put into your training, measured on a scale of 1 to 10. It is basically how hard you FEEL you are exercising DURING the exercise and how you feel overall, just coming to the end of the workout. A score of 1 is extremely easy, almost at snails pace and 10 is maximum effort flat out. The range from 4 to 8 is normally used depending on your fitness, weight, health and experience. An RPE of 9 or 10 would normally only be used by highly trained athletes.

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lNever choose an RPE that will in any way cause you to over-train.

l We suggest raw beginners should start at an RPE of about 4 out of 10 (40% effort). However, you can adjust up or down according to your current fitness.

lImprovers should start at an RPE of about 6 out of 10 (60% effort) or maybe higher.

lDecide your starting RPE now! If in any doubt at all start low!

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Extremely easy Extremely difficultBeginnersstart here

Improversstart here

RPE = Rate of Perceived Exertionor in plain English - How must effort you put into toperforming the exercise

How To do The Cardiovascular (Aerobic) Work page 7

Your exercise planis attached

separately to this guide

Step 2

VERY IMPORTANT.

Step 3 ()

FASTER

– Finding Your BASE Pace.

Home Plans - The time it takes to complete your cardiovascular (aerobic) work will vary

enormously among individuals. It depends on the starting RPE (exertion level) you have chosen as correct for you in Step 1. First you must establish an exercise pace (time per mile/km) that will keep you at your correct RPE (exertion level). We call this your BASE pace. This involves a little trial and error over 2 to 3 sessions but once a BASE pace is established it is easy from there on. On your first session do not worry about time BUT go at a speed that gets you to and keeps you at your correct RPE (exertion level). It may take the whole session to experiment with this. Then take note of your average speed per mile/km. Check and fine tune this speed at your second and possibly third session. This now becomes your BASE pace.

You then simply multiply the distance you must go by your BASE pace and this gives you the full exercise time for that particular session e.g. if your BASE pace is 10 minutes per mile and if you have 5 miles to do then your exercise time should be close to 50 minutes. If your BASE pace is 7 minutes per mile and you have 6 miles to do your exercise time should be close to 42 minutes and so on.

Gym Plans - If doing a Gym plan you will have to establish a BASE pace on each of the

cardiovascular (aerobic) machines you use. To facilitate this it is best to choose MANUAL programmes on the machine or at the very least avoid any preset programmes which are very hilly or are of strong resistance as these make it very difficult to train at a constant effort level.

NOTE: As your RPE changes (Step 1) your BASE pace should also change

and get (by anything from 20 to 30 seconds per mile/km or even more) and so obviously does your exercise time. This ensures you continue to improve your metabolism.

– Start your Daily Schedule - See your personal exercise plan which has been attached separately to this guide

Checkpoints as you build up your number of sessions1. You should gradually increase your RPE until you get to an RPE of 8. Use the

checkpoints in your exercise plans to review your RPE.

2. When you get to an 8 or if you started at an 8, you must aim to stay at an 8, and so will have to continue to gradually increase your BASE pace to keep you at an 8 because as you get fitter, what feels like an 8 today will get easier and become a 7 soon.

How To do The Cardiovascular (Aerobic) Work page 8

Whether you are doing this to lose weight or to simply improve your health, we promised you the truth. Therefore the weights (toning) programme is a very important part of our plan. You simply cannot lose weight properly without toning your large muscles which will help to permanently improve your metabolism. We would like you to pay very close attention to the instructions so that you really change your metabolism. It is very important that you start the weights in the 2nd week of your programme and DO NOT miss out on doing the required 2 sessions every week.

you will find the exercises in your Personal Exercise Plan which is attached separately. If you are not familiar with an exercise, please consult the trainer at your gym. If your gym does not have a particular exercise machine, please ask the gym trainer for the closest match to the one listed.

you will need to get a workout bench, a 45cm and a 65cm Swiss ball and 2 or 3 pairs of dumbbells. Please refer to your Personal Exercise Plan which is attached separately and then follow the exact techniques in the pictorial explanations that follow on page 10.

The dumbbells you choose for an exercise depend on the repetitions to be done and on your experience. Broad guidelines show that Men should get a pair of 13 lbs(6kg) and a pair of 18 lbs(8kg) dumbbells to start with. Women should get a pair of 6 lbs(3kgs) and a pair of 11 lbs(5kgs) to start with. However use your own judgement to decide on this. As you progress through the programme, you hopefully will have to get some heavier pairs of dumbbells due to increasing strength and tone.

General instructions for both HOME or GYM weights (Toning)

As the weeks go by you will become stronger and more toned. You must keep increasing the weight for some exercises to benefit. THIS IS OF CRITICAL IMPORTANCE.Always cool down at the end of your session with some stretching. Please pay CRITICAL attention to technique. Please make a note of all training sessions.

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If you are doing a GYM plan

If you are doing a HOME plan

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AT ALL TIMES YOUR TECHNIQUE SHOULD STAY STRICT TO AVOID INJURY AND TO ACHIEVE MAXIMUM RESULTS.

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Do the weights 2 days per week with a 3 day break between each day.Always warm-up at the start of your session by doing 10 repetitions of the first 4 exercises with 50% of the weight you would normally use and then start the programme in full. Do weights in a CIRCUIT style. Do the repetitions of the first exercise, then move to the next exercise. Complete all exercises, then go back around again as indicated. There’s no rush but try not to rest more than 1 minute between exercises and circuits.Please pay careful attention to the number of repetitions per circuit. They vary depending on the exercise and the circuit you are on. Start with light weights for the first 2 to 3 sessions until you condition your muscles to weights and exercises. Once you are comfortable with the exercises you must then increase the weight you lift to make sure you are under pressure to complete the given number of repetitions i.e. don't have the weight too light! If you are supposed to do 20 you should nearly have to stop at 19 from muscle 'burn' or 'ache' and likewise if you are supposed to 10 reps you should nearly have to stop after 9 reps. This would normally mean that the weight you choose will go up as the repetitions to be done get lower.

How To Do The Weights (Toning) Work page 9

lLie flat on a bench holding 2 dumbbells and find your balance. Keep your stomach pulled in to avoid any arching in the lower back.

lKeep dumbbells nice and wide with wrists directly overhead elbows.

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

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

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

1 LYING DUMBBELL PRESS ON BENCH:

chest, shoulders and back of armsEXERCISE

Home Exercise Guide page 10

2EXERCISE

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

Knees should not extend out over feet too much.

Push back up to starting position.

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

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

DUMBBELL SQUAT:

front of thighs and butt muscles

lStand with feet shoulder width apart, toes turned out 30 degrees and good upright posture. Hold 2 dumbbells. Place your hands on yourhips.

Home Exercise Guide page 11

3EXERCISE

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Kneel on a bench with one leg.

Hold a dumbbell in hand, on the same side of the bench, as which your leg touches the ground. Keep knee of this leg soft. (Bent slightly)

Keep back almost parallel to floor and avoid any rounding of it.

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

lPull 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.

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

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

Home Exercise Guide page 12

4EXERCISE ALTERNATING FRONT LUNGE:

front of thighs and butt muscles

Stand with good posture with your feet 6 inches apart and holding 2 dumbbells.

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Take a big step forward with one leg.

Bend down until the knee of your back leg almosttouches the ground.

Keep your back upright and look straight ahead.

Knee of your front leg should not go out over the toes.

lPush back up off your front leg so that you return to a standing and feet together position.

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

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

Home Exercise Guide page 13

5EXERCISE SWISS BALL CRUNCHES:front stomach muscles

Lie flat on the Swiss ball and get your balance with feet wide and flat on the floor.

If you weight more than 120 Kg do this exercise on the floor.

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lBegin to curl forward raising your chest, shoulders, head and neck upwards.

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

lCurl up as far as you can (but lower back should never break contact with the ball) moving your head, neck and shoulders as one unit with eyes looking at ceiling.

lHold the position at the top for a count of 3 seconds and return to start position.

Home Exercise Guide page 14

Use 65cm ball for the exercise

6EXERCISE AB BICYCLE: front and side of stomach

Lie flat on the ground with hands by your ears (Elbows out wide) and upper thighs perpendicular to floor. Keep legs together.

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Pull your left knee up and across while at the same time reaching up and across with right elbow. Try to get the right elbow across and outside the knee.

Your right leg should stretch out to almost straight.

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Lie back down so that shoulders touch the ground and repeat with opposite knee and elbow.

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

Home Exercise Guide page 15

7EXERCISE

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Lie flat on your back, arms under your head and legs wrapped around a Swiss ball.

Grip the ball tightly with your legs.

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Now pull up strongly with your legs so that you lift the ball off the ground.

Continue to pull up strongly so that your he ground.

Keep your arms and head on the floor.

Pause for a second in the up position and slowly lower the ball.

butt is clearly off t

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Stop within 2 inches (5 cm) of the ground and repeat the movement.

Breathe out as you pull the ball up and in as you let it down.

REVERSE CURL WITH SWISS BALL:emphasises lower stomach muscles

Home Exercise Guide page 16

Use 45cm ball for the exercise

Weight loss and health through correction Metabolism

8EXERCISE

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Lie flat on your front, arms under your chin and Swiss ball held between your lower legs.

Now squeeze the ball and lift it off the ground and curl it up until it touches your butt.

Pause for a second and then slowly lower the ball back down stopping 2 inches (5 cm) from the ground.

Repeat the movement.

Breathe out as you lift the ball up and breath in as you lower it down.

LYING HAMSTRING CURL:works the back of the thigh muscles

2 inches (5 cm)

Home Exercise Guide page 17

Use 45cm ball for the exercise

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