28-DAY BODY

TRANSFORMATION PROGRAM

HOW TO LOSE WEIGHT & BURN BELLY FAT

PERMANENTLY ON A NIGERIAN DIET

NUTRITION & WORKOUT PLAN

OLU AIJOTAN www.naijaweightloss.com | support@naijaweightloss.com

ReadThisBeforeYouStartYourWeightLossJourney…

FromTheDeskOf:OluAijotanTime:11.31am

DearSubscriber,

For your weight loss journey to be successful, you need to understand EXACTLY

how your body stores fat and how it gets rid of it.

Iwanttobreakitdownintosomethingsimpleto understand enough for you to get crazy result on your weight loss &fitness journey.

Solet’sgo…

On a daily basis, your body uses what is called Nutrients & Energy to run the organs in your body and to keep you alive.

Your body get’s this energy and nutrients from the food you eat on a daily basis.

When you eat aplateofRice with Fish Stew…. your body breaks down the rice into nutrients inthewaythatyourbodycanuseitforenergy.Thesenutrientsareclassedintotwo:Macronutrients&Micronutrients

These nutrients are then pumped round your body through your blood into the organs that needs it such as your liver, heart, brain, skin gland etc.

Whenyoueatmore“food”thanyourbodyneed,yourbodyreceivestoomuchnutrient&energy,morethanitcanuse.Soyourbodycollects the excess nutrients and energy that it cannot use right away and stores it into your body’s fat storage cells.

These fat storage cells are under your skin. Itlookslikemillionsoftinyballoonsthatsoaksupexcessnutrientsandenergy(likeinpicturebelow).

Andthatiswhyyouseeyour“arms”,your“thighs”,your“belly”gettingbiggerandbiggerbecausethefatstoragecellsundertheskinkeepsgettingswollenfrommoppingtheexcessfoodthatyoueatintoitsfatstorage.

Thereareothercontributingfactorssuchashormones,sedentary,sideeffectofdrugs/medications,sideeffectofdiseasessuchasPCOS,buttheoneexplainedaboveitthemajorcontribution.

HOWTOLOSETHEEXCESSFATToburnofftheexcessstoredfat,youneedtocarryoutwhatiscalled“CalorieDeficit”Whatthatmeansis….Thenumber of calories in the food that you eat must be lower than what your body burns for you to lose weight.

For example, if your body needs 1,800 calories per day to function, for you to lose weight, you need to eat food with about 1,500 calories, so that your body takes the 300 calories from the nutrientsstoredinthefatstoragecells.

By taking that excess 300 calories from yourstoredfatstoragecells,you start to lose weight as your body uses from the one stored in your body fat.

Onthisprogram,youaregoingtouseasimpletricktoachievethiscaloriedeficit.Youwilleatdelicioushealthymealsthatare“biginvolume”butcontainslesscalories.

Thesetypesoffoodsfillyouup,butstorelessfatinyourbody.ToshowyouwhatImean,Iwantyoutocheckthebelowpicture:

ThefoodinbothplatesA&Bcontains400calories.However,PlateAwillfillyouupquicklywhileaftereatingPlateB,you’llneedtoeatmorefoodafter!

Ifyoueat3platesofthetypeoffruits,carrots&chickenwrapmealsinplateAabove,youwouldhaveonlyconsumed1,200caloriesin1day.Whereas,ifyoueat5platesofchocolate,youwillstillbehungryafterandkeeponeatingandeatingandstoringexcessfat!What this means is that, you will get full easily eating delicious healthy meals, and will not eat a lot of calories, than for you to eat unhealthy heavily processed foods that contain lots of sugar. Allthemealsinthe28-daymealplanarehighinvolume(size)butlessincaloriestohelpyouhaveacaloriedeficitandloseweighteasily.Whileonthisprogram,Iwilladvisethatyoueatallthemealsinthe28-daymealplanandreduceyourconsumptionofotherfattyfoodsthatarehighincalories.

List Of Foods To Avoid On Your Fat Loss Journey

Here is the list of foods you should avoid eating on a daily basis if you really want to lose weight, burn fat and get your best body every:

1. Chocolates: This includes…. Sneakers, Cadbury Chocolate, Toblerone, Belgian Chocolate, Chocomilo, Mars Bar, Bounty etc

2. Sugary Biscuits: This includes…. Cookie Biscuits, Chocolate Biscuits, Short Breads, Cheese balls, Wafer Biscuits, Twix biscuits etc.

3. Alcohol: This includes…. Vodka, Beer, Palm wine, Fruit Wine, Hennessy, Red Grape Wine, Whiskey, Stout etc.

4. Sugary Soft Drinks e.g. Coke, Fanta, Pepsi, Diet Coke, Pepsi Max, Coke Zero, Bitter Lemon, Fanta Orange, 7up etc

5. Sugary Beverage such as…. Chi Exotic drinks, Chocolate Milk drink, Fruit Juice, Packed processed orange juice, No sugar packed drinks, Bournvita, Milo chocolate, Hi Malt, Maltina, Malta Guinness etc

6. Pastries which includes…Gala, Meat Pie, Fish Pie, Dough Nut, Cake (chocolate and others), Pizza etc.

7. Heavy Foods e.g. Pounded Yam, Poundo Yam, Fufu/Akpu, Starch with Banga Soup etc.

8. Sugar e.g. Granulated Sugar itself

PLEASENOTE:TheonlytimesyouareallowedtoeattheabovefoodsareonyourcheatdaysONLY.Seebelowinstructions.

WhatToDoOnCheatDays

Onthis28-daybodytransformationprogram,youareallowed1cheatdayperweek

That is, you need to choose just 1 day of the week when you can eat any “cheat meal” that you like.

ThismeansyoucaneatANYofthe“foodsthatIlistedtoavoid”inthepreviouspageonthis1dayoftheweek.On this 28-DayBodyTransformationProgram,I have made the cheat day to be a Saturday.Thisisjustaguide!Youcanfollowthisandchoose“Saturday”asyourcheatdaytoo.OrifSaturday is not convenient for you, you can choose any other day as cheat day.

However, you can only have 1 cheat day weekly on this program.

Late Night Snacking

If you eat the dailymeals on this program, you will feel full all day.

However, if you find yourself hungry in between meals or late in the night, you should eat the snacks recommendedinthe28-daymealplan.

Look on your meal plan for the available snackfoods you can snack on.

What Drinks Are You Allowed To Drink?

There are seven types of liquid drinks you are allowed to have on this program and they are:

1. Water 2. Lemon Water (seerecipebook) 3. Zobo Drink without Sugar added 4. Green Tea 5. Black Tea e.g. Lipton without sugar 6. Coffee without sugar 7. Green smoothie

Pleasenote:Youareallowedtoaddmilktoyourteaorcoffee.

Every other drink is off limits unless you are having them as part of a cheat meal on a cheat day.

What Supplements or Pills Can I Take To Speed Up My Weight Loss?

This program does not come with any weight loss pills. Most weight loss pills do not work for weight loss.

There are food supplements that you can take that contains antioxidants.

There are also other supplements and healthy drinks that will give you micronutrients in your body such as Vitamins, magnesium, Protein replacement drinks, Green smoothie drinks etc.

IfyoutakethesesupplementsaloneWITHOUTaddingexercisingandhealthyeatingasstatedinthisprogram,youwillnotseeanysignificantresult.Ifyoutakesupplements/greendrinks,youmustaddahealthyeatingandexerciseplan(likethisprogram)foryoutoseemaximumresult.

Any questions about this, kindly send me an e-mail on: support@naijaweightloss.com

PLEASE NOTE: There are some healthy green drinks you can take that will aid andsupportyouinyourweightlossjourney.

I am currently drinking some of these greenjuicedrinks myself to boostmyenergy,increasemyintakeofmicronutrientsandforgeneralgoodhealth.

Atsomepoint,I’llsendyouemailsrecommendingsomeofthesegreendrinks,andifyoulike,youcanusethesegreendrinkstoo.

How To Prepare & Store Foods For My Weight Loss Journey

If you are like most people, you will have a full-time job that takes all your time. This means you will only have minimum time to prepare food.

My advice is that you plan your weekly meals ahead of time. Make a list of ingredients that you need and buy them altogether at a go.

Thencookyourmealsinbatchesandstoretheminacontainerfortheentireweekandstoreinthefridge/freezer.

Cook your meals in batches and store them in “take away” box and store them in the freezer ready to eat.

If you don’t have electricity in your area that much, you can use ice blocks or ice packs to store your meals in 1-3 days batches if required.

What to EatWhenTravelling,atPartiesOrGoingOut.

Sometimes, you will go to parties or events or travelled and there will be a lot of food served.

My advice is that you should try not to go to a party on an empty stomach. This will ensure that you don’t“eatawoof”when you get there.

Also, be choosy about the foods you eat when you are at a party. Let what is on your plate contains 50% vegetables, 25% Protein and 25% Healthy Carbs similar to what is in the picture below.

Forexample…Whenyouattendan“owambe”,youcouldoptforaplateof“vegetablestew”withplantainand“fish”.This will ensure that you are eating healthy and that you are not overeating carbs that will make you gain extra weight.

I am a Nursing Mother, I have surgery, Ulcer etc.

If you are nursingababyoryouhaveulcer,thisprogramisforyou as it allows you to eat at least 3-5 times daily.

As a nursing mother, you can eat one and half portion size of your meals to allow

extracaloriesfor breast feeding.

Also, please allow at least 8 weeks before starting to do any form of strenuous exercise if you gave birth through caesarean operation.

Please make sure you getpermissionfromyourdoctor before doing any form of exercise as well. This is important.

And if you have ulcer and you are on this program, please always eat at the required times and snack in between meals to keep you going.

I Don’t Have Time. What Do I Do?

This is the biggest excuse that most people give when they are on a weight loss journey.

The truth is…

We all have 24 hours in a day. No one has more time than the other.

Althoughsomepeopleleverageonotherpeople’stimebydelegatingsomeoftheirtaskforotherstodo.

You need to carefully analyse your time and come up with a short 1 hour out of it perdayto dedicate to your weight loss.

Whatever you do…make your time for your weight loss journey.

If you can’t cook your meals…can you get someone else to cook for you?

If you have to wake up early to go to work and leave work very late, then can you pack your food and take it with you to work?

These are some key suggestions that you might need to consider. So, please do all you can to follow this meal plan.

If you have any problem or struggling, please contact me via WhatsApp, so we can look into your daily routine and I’ll suggest/work with you to make it better.

Remember…you do have time. Don’t ever think you don’t!

Don’t be too busy to the extent that you ignore your body and your health. If you do, you will degrade it over time and it will affect you!

What Workout Should I Do? Do I have to go to the Gym?

On this program, you don’t have to go to the gym at all. That means you don’t have to spend extra money registering in the gym.

I just saved you about N50,000 – N120,000 yearly, depending on which gym you go to and how much they charge.

This program comes with its own workout routine video. Thereare3workoutvideothatcomeswiththisprogram:

Thebeginner’workoutvideo:Isforyoutokickstartandgetyouintothehabitofworkoutwithoutitbeingbackbreakingbuthelpsyouburnfat.Youshoulddothisworkoutinthefirst1-2weeksoftheprogram.TheIntermediateworkout:Theintermediateisthenextlevelafterbeginnerandyoumusthavehadsomelevelofstrengthtodothisworkout.SwitchtothisworkoutinWeek2–3oftheprogramTheAdvanceWorkout:Thisisthehighesttrainingofworkoutandwillhelpyouswitchupyourfatburn.Dothisadvanceworkoutinweek4andbeyondoftheprogram.Simplyselectanyoftheworkoutvideos,playitandfollow the workout routine as the instructor moves on the screen.

Don’t expect to be perfect when you first do it. Most of my clients perfect the routine after the first 5 days of doing it.

The first day you start your workout, you will not get the routine properly.

Sometimes, you might find that the trainer in your workout video that you are following is slightly faster than you.

This is normal.

You are a new starter, and it is completely ok to goof when doing the routines.

Just follow as closely as you can. By the time you do it over a period of 1 week, you would have perfected the workout moves and routines.

Remember, what matters most is that your body is “moving” during your workout.

You can work out in your living room. You can work out in your bedroom. Many of my client’s workout in their bedroom or in front of their TV in the living room.

A small number of them also work out in their office (for those who have a private office room).

What matters most is that you have a space you can use in doing the workout while following the routine in the video.

The workout Video is veryshortandyoucanperformitwithin15–20minuteseveryday.

The Best Times To Workout

There is NO best time to work out. Just do your workout when it suits yourschedule.

This means you can do this very early in the morning, before you go to work. You can do it midday as well.

And if you prefer working out in the evenings or at nights, this is also 100%

allowed.

I have had a banker client who lost 17kg over a three-month period by working out at 10pm before she sleeps at night!

It does not matter when you do it. What matters is for you to do your workout consistently.

WeeklyWorkoutTimeTable:

WEEKLY WORKOUT TIME TABLE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SUNDAY

VIDEO

WORKOUT VIDEO

WORKOUT REST VIDEO

WORKOUT VIDEO

WORKOUTVIDEO

WORKOUT

REST

NOTE: This workout plan is a guide.

Fit your workout around your schedule as closely as possible as long as you are working out 5 times weekly.

For example, you can rest on Friday and Saturday but workout on the other days instead. Do not ignore this workout video.

The routine in it are designed to burn the absolute maximum amount of fat from

your body and belly area in minimum time.

If I don’t workout…Will I lose Weight?

If you don’t do any form of workout and you just follow the meal plan, the truth is that…you will lose weight and burn fat.

Thatisbecauseyourmealplanishelpingyouachieveacaloriedeficitthatwilleventuallyburnoffyourexcessfat.However,pleasenotethat…yourfatburnwillbeslowerthanthatofsomeone who includes a workout exercise with their routine onthisprogram.

What to do when I feel tired to workout

Sometimes, you may gettiredorburnoutinbetweenworkout.This is completely normal.

Take 2-3 minutes break in between your workout and continue.

All you need is to pause the video for two minutes to catch your breathe and then continue again!

HowToGetStarted…

Now,youhaveeverythingthatyouneed.Nowisthetimeforyoutogetstarted.

1. Downloadthemeasurementtrackeranduseittomeasureyourweight,bellysize,thighsetc.

2. Downloadyourworkoutvideosandyourmealplan.Chooseastartdate,and

startpreparingandeatingthemealsintheplananddoyourworkout.

3. Eachweek,writedownyourmeasurementtoshowtheprogressofyourweightlossjourney.

Pleasenote:For your weight loss to work, you have to do what it takes for you to get result of an amazing fit body.

Having this 28-daybodytransformationprogram inyourpossessionis not enough.

You MUST eat the meals in the meal plan and do the workout in the workout video for you to burn belly fat and lose weight.

If you want it, work for it! It’s that simple.

Let me show you a quote that motivates me every day to be able to wake up and help as many people as possible just like you:

To get CRAZY weight loss results that will shock you and people around you, you must:

1. Fill out your food diary 2. You must follow the fat loss meal plan 3. You must follow the workout.

If you don’t do the above, your chances of getting result will be difficult.

But I wont leave you alone to do this without any help whatsoever. Here’s whatI’lldoto motivate, encourage and push you on a daily basis:

1. I will send you emailsonaregularbasisto remind you about your daily commitments to eat healthy and clean.

Make sure you read the e-mails I send to you. This is super important

2. I will remind you every week to submit your weekly food diary. I will look over your food diary and tell you if you are on the right track.

NOTE: For this to happen, you must play your part by filling it out and submitting it.

3. I will remind you weekly to submit your weigh-ins and measurement to check how much weight you’ve lost by following the program.

NOTE: A video of how to do weigh in and do your body measurement is already a part of this program. Pleasewatchit.

4. You will have access to contact me via WhatsApp on a daily basis.

My number has been sent to you via E-mail and you can use it to contact me if you have any problems or need support.

I will be happy to answer any questions you may have or support and advice as much as I can.

What Happens After The 28-Day Body Transformation Program

Now, a question that might come to your mind is…What happens after I finish this 28-Day Body Transformation Program

Where do I go from there?

The answer is…

You should not worry about this at this time. As your weight loss and nutrition coach, I strongly advice that you focus on this first 28 days.

Aim to lose between 5kg – 10kg (depending on your current weight) over the next 28 days. Once the first 28 days is over, I’ll advise you on what to do next.

To give you a heads up, what most of my clients who are able to lose 5kg – 15kg on this program inthefirst28daysdo is to…

Re-run the program or register for my other programs such as the 12 weeks weightlosscoaching to continue to shred more fat.

However, your first focus over the next 28 days is to lose that first 5kg – 15kg of fat on this program

So now that we are done with the Nutrition & Workout Advice Plan,It is time for us to get started on this weight loss journey.

Gothroughyour meal plan and then kick-start your weight loss journey.

Thank you for joining this program once again and I’ll talk to you again tomorrow.

Regards,

Olu Aijotan

Nutrition & Fitness Coach