success guide - system10 weight loss · n you will need a pair of adjustable dumbbells or...

SUCCESUCCESUCCESSSSSS GUIDE GUIDE GUIDE

Edition 5

D A V I D M C D O N A G H ’ S

Precision Weight LossPrecision Weight Loss

Thyroid function

Liver function

Blood sugar levels

Hormone balance

Digestive function

+ +Food Exercise Metabolism

David McDonagh is a dietician, personal trainer and motivation speaker.

For more than 15 years David has researched and studied virtually every weight loss system available around the world. His greatest passion is in helping very overweight people.

The System 10 Weight Loss and Health System was born out of a combination of David’s years of research, his years of management & consultancy in the �tness industry and his continuous work with overweight people. The System 10 programme produces outstanding results even for the most di�cult of cases.

David’s System 10 Programme uses a unique combination of motivation, exercise technique, food balance and super-nutrition combined with the latest research and development plus pioneering developments of his own to produce outstanding results in weight loss and toning. His incredible enthusiasm for the business and a unique desire to be the best means no stone is left unturned to bring you the absolute best system.

David is regularly featured on the radio and in newspapers and is currently preparing a series of books and dvds for release. He has been voted National Entrepreneur of the Year for his work in health and �tness. He is from Limerick City, Ireland.

© Copyright 2011. David McDonagh. All rights reserved.


Welcome 4

Home Exercise Requirements 5

Critical Success Principles 6

Safety Instructions 9

Food Plan Guide General Rules 10 Food Notes 10 Flexibility With Food Plans 11 Beverages 11 Alcohol and Treats 11 Information on Whole Fruit Days 12

How To Exercise Successfully 13

Exercise Pressure Scale 14

How To Do Your Toning Weights Successfully 15

All the Golden Rules for Success 16

Motivation 17

Using System 10 Body Type Information 18 Metabolism Areas for Repair 19

Strategies for Slow Results 20

Maintenance 21

Home Exercise Guide EXERCISE 1: Lying Dumbbell Press on Bench 22 EXERCISE 2: Dumbbell Squat 23 EXERCISE 3: Bent-Over Single Arm Row 24 EXERCISE 4: Alternating Front Lunge 25 EXERCISE 5: Stomach Crunches 26 EXERCISE 6: Ab Bicycle 27 EXERCISE 7: Reverse Curls 28 EXERCISE 8: Lying Hamstring Curl 29

My Diary 30

Weight Loss Checklist 33

Weekly Monitoring Sheet 34

Becoming A System 10 Weight Loss Consultant 35

CONTENTS


Welcome

Welcome to your System 10 Success Guide. This booklet provides the information you need for amazing weight loss success including how to properly work your food plans and exercise plans which you will receive separately. The critical pages to read to get going are P1 to P16.

System 10 is a complete weight loss plan combining the 3 keys of diet, exercise and metabolism correction with a precision never done before. Two very important points here, �rst including the 3 keys and second, even more important - combining them with exact precision for each person. This is what separates us from every other weight loss plan Worldwide.

The food plans and the exercise plans have been very carefully prepared to match your individual situation and requirements based on our unique weight loss formula. This precision is the di�erence between success and failure. I repeat this precision is the di�erence between success and failure.

This means you lose weight faster and easier, you lose it from the right places and not the wrong places and you shift stubborn fat especially from your stomach, hips and thighs. 99% of weight loss plans do not have the 3 keys and absolutely NONE have our precision. These factors also give these other amazing bene�ts:

nAmazing energy! No hunger! No cravings!nEnjoying your social life while still losing weight!nReal Weight Loss (not mostly water like with other plans)nBalance ‘top’ (apple shape) and ‘bottom’ (pear shape)

heavy bodiesnContinuous weight loss and not ‘sticking’ after 3 weeksnKeep the weight o� way easier when �nished

Everything in this plan is about getting you real genuine weight loss. Everything in this plan is focussed on improving your metabolism. Your metabolism is the master controller of your weight loss. A good metabolism means you burn more fat every hour, 24 hours a day. Nothing can beat that! Your metabolism controls the bene�ts of your diet and exercise. No amount of dieting and exercise will compensate for a bad metabolism.

Your metabolism is especially responsible for access to stubborn body fat. A good metabolism will ‘open the doors’ to allow you access this fat especially on your stomach, lower stomach, hips and thighs, something which you will never achieve with other weight loss plans.

Finally metabolism faults are at the root cause of all serious illness and disease including heart disease, type 2 diabetes, osteoporosis and cancer and �xing your metabolism greatly reduces your risk of getting them, making it arguably the most powerful medicine of all!

Thyroid function

Liver function

Blood sugar levels

Hormone balance

Digestive function

+ +Food Exercise Metabolism


PrecisionThis is what is desperately missing from weight loss. Precision in food plans, exercise plans and metabolism correction. This is why most people ‘stick’ after 3 weeks and lose no more. This is why people are hungry and have cravings, have no energy and are pretty miserable why they try to lose weight. This is why people lose weight from the wrong places! This is why people cannot shift stubborn fat. This is why people cannot keep the weight o� when they �nish their plan. But not any more, System 10 changes all of this.

Home Equipment RequirementsIf 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 equipment lying around! Most of this equipment will be available from your local sports store! nYou will need a bench or step for lying on (a long Reebok

aerobic step will do nicely too!).

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

nAs 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 at least 2kgs dumbbells and judge if you are getting the ‘burn’ as described in the section for each dumbbell exercise. You may need more weight (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 3kgs dumbbells and possibly even more (5kgs or 7kgs) again depending on the exercise and your past experience. So again make sure your dumbbells can well cater for this range.


Page 5


Critical Success Principles

Food PlansFull instructions for your food plans are in the pages that follow!nTry to eat all the foods

listed – leaving out food does not help.

nWeigh portions until you have a good ‘eye’ for portion size

nCheck your food type e.g. look for ‘100% wholegrain’ where required as products simply marked just ‘wholegrain’ may actually only be 25% wholegrain!

nTo stay focussed make sure to �ll in your food log every day. It is a huge mistake not to do this no matter how accurate or motivated you think you are

Exercise Plan – this has 2 componentsThe amount of exercise we recommend is the minimum you need for success. You really cannot a�ord to miss any session. Leaving our even 1 cardio session makes a massive di�erence to results! Leaving out 1 toning session is an even bigger disaster! I cannot stress this enough to you.

Aerobic (Cardio) Work This is the walking, jogging, cycling, cross-trainer or rowing component of your exercise plan, depending on the plan you have chosen.

1. Start with a pace that will be slightly challenging for you - a pace that will make you slightly breathless! Gradually build this pace from week to week.

2. Make sure you track your pace i.e. work out the average time per mile to the exact second so that you can make sure to progress it slightly every 10 sessions.

There is more information on getting this Exercise Pressure right in the following pages.

Toning WorkYour toning programme is one of the most important parts of this plan

1. You must do the toning work twice per week. You should not under any circumstances miss a toning session.

2. Once you have gotten your technique right, you then need to focus on feeling the ‘burn’ on the last 5 repetitions of each & every exercise.

There is more information on how to do your toning weights successfully in the following pages.

Your Personalised Supplement PrescriptionThese are the very foundation of your plan. This part alone is worth the price of the plan and I truly mean that! Remember we have made these recommendation based on how YOU �lled your questionnaire. They are chosen based on your de�ciencies and urgent needs! I repeat they are chosen based on your de�ciencies and urgent needs. We are the only weight loss plan in the World that does this. The nutritional supplements are vital not only to your weight loss but critical to your health!

1. Speci�cally for your bene�t, please make sure to get the exact supplements in the exact strength that we recommend and not with mixtures of other supplements. For this reason we strongly recommend that you get your supplements from your System 10 consultant. If for any reason your consultant does not stock the supplements, you can get them from System 10 Head O�ce @ 061-325680

2. Please make sure to take your supplements consistently every day morning and evening as recommended.

Later on you will see our Golden Rules for success, however to make life easier for you, I would like to summarise the most critical points of all for you here:

Food PLAN 10-A© Copyright 2010. David McDonagh. All rights reserved.

IMPORTANT INSTRUCTIONS

g For full food plan instructions, please see the Success Guide.

g If you are allergic to or think you might be allergic to any food listed, DO NOT eat it. Make an alternative choice from the same food

group on the choice table below or consult if necessary for advice.

g If you are avoiding yeast and for any reason have to select canned or processed products, make sure they are labelled yeast free.

Follow our other guidelines for yeast as written in the choice table below.

g As best you can keep meals 3 to 4 hours apart.

g You are also allowed 100 calories daily of sauces or dressings. So please read labels carefully!

g Make sure to weigh foods until you get a good ‘eye’ for portion size.

g Make sure to eat all the foods listed at a given meal.

g Filling this food log is vital. Please put a � if you have taken the food, an � if you leave it out.

MEAL 1

Mon Tue. Wed Thur Fri Sat Sun

Cheese (80 calorie portion)

1 organic boiled or poached egg

MEAL 2


2 fruit portions

21g (0.75oz) organic seeds or nuts

MEAL 3


69g (2.5oz) pasta, rice or another grain option (with

optional 1 vegetable portion)

OR

Salad sandwich – 2 wholegrain bread with a skim of butter

and packed with salad vegetables as desired.

MEAL 4


1.25 vegetable portions cooked or salad

1 medium jacket or mashed potato

114g (4oz) fish A or 72g (2.6oz) poultry A

Vegetarians – 56g (2oz) tempeh or 39g (1.4oz) tvp

FOOD CHOICESCheese - Regular Cottage Cheese, ‘Laughing Cow’ Extra Light, ‘Laughing Cow’ Light, Ricotta Cheese, Quark Cheese. Also Feta &

Mozzarello but maximum 3 times weekly for these. The following also but avoid if eating yeast free unless labelled yeast free -

Low-fat Swiss, Low-fat Cheddar, Non-fat Cheddar

Nut Options - Almonds, Brazil, Hazelnuts, Walnuts, Pine nuts, Pistachio Seed Options - Sesame, Sunflower, Linseeds, Pumpkin

Fruit Regular – each one is 1 portion – feel free to mix and match to make up your required portions! 1 apple, 1 mango, 1 nectarine,

1 medium banana, 1 cup of green or red grapes, 1 orange, 1 grapefruit, 3 plums, 1 pear, 1.5 cups of strawberries, 2in x 4in wedge

watermelon

Grains - Regular Pasta (Spaghetti, Macaroni or Noodles), Rice, Rice Pasta , Couscous, Barley – all ideally wholegrain

Bread 1oz (28g) slice size - Regular Wholegrain Bread, Wholegrain Spelt bread, Wholegrain Rice bread, Wholegrain Buckwheat bread.

Yeast free options - Soda Bread or any other breads labelled yeast free.

Poultry Options - Chicken, Turkey Fish Options - Tuna, Haddock, Cod, Lemon Sole, Monk, Plaice, Turbot

Vegetable/Salad Options – each one is 1 portion – mix and match here for variety in fulfilling your portion requirement. 1½ carrots, 1 cup

turnip, 5oz white onion, 2.5 tomatoes, 2 medium red/green peppers, 3.33 cups lettuce, 3.33 cucumber 8in, 1½ cups of cauliflower, 12

small green onions, ½ cup of parsnip, ½ corn-on- cob

Food PLAN 10-A© Copyright 2010. David McDonagh. All rights reserved.

IMPORTANT INSTRUCTIONSg For full food plan instructions, please see the Success Guide.g If you are allergic to or think you might be allergic to any food listed, DO NOT eat it. Make an alternative choice from the same food

group on the choice table below or consult if necessary for advice. g If you are avoiding yeast and for any reason have to select canned or processed products, make sure they are labelled yeast free. Follow our other guidelines for yeast as written in the choice table below.g As best you can keep meals 3 to 4 hours apart. g You are also allowed 100 calories daily of sauces or dressings. So please read labels carefully! g Make sure to weigh foods until you get a good ‘eye’ for portion size.g Make sure to eat all the foods listed at a given meal.g Filling this food log is vital. Please put a � if you have taken the food, an � if you leave it out.

MEAL 1 Mon Tue. Wed Thur Fri Sat Sun




2 fruit portions



69g (2.5oz) pasta, rice or another grain option (with optional 1 vegetable portion)

OR

Salad sandwich – 2 wholegrain bread with a skim of butter and packed with salad vegetables as desired.




114g (4oz) fish A or 72g (2.6oz) poultry A Vegetarians – 56g (2oz) tempeh or 39g (1.4oz) tvp

FOOD CHOICESCheese - Regular Cottage Cheese, ‘Laughing Cow’ Extra Light, ‘Laughing Cow’ Light, Ricotta Cheese, Quark Cheese. Also Feta & Mozzarello but maximum 3 times weekly for these. The following also but avoid if eating yeast free unless labelled yeast free - Low-fat Swiss, Low-fat Cheddar, Non-fat Cheddar


Fruit Regular – each one is 1 portion – feel free to mix and match to make up your required portions! 1 apple, 1 mango, 1 nectarine, 1 medium banana, 1 cup of green or red grapes, 1 orange, 1 grapefruit, 3 plums, 1 pear, 1.5 cups of strawberries, 2in x 4in wedge watermelon


Bread 1oz (28g) slice size - Regular Wholegrain Bread, Wholegrain Spelt bread, Wholegrain Rice bread, Wholegrain Buckwheat bread. Yeast free options - Soda Bread or any other breads labelled yeast free.


Vegetable/Salad Options – each one is 1 portion – mix and match here for variety in fulfilling your portion requirement. 1½ carrots, 1 cup turnip, 5oz white onion, 2.5 tomatoes, 2 medium red/green peppers, 3.33 cups lettuce, 3.33 cucumber 8in, 1½ cups of cauliflower, 12 small green onions, ½ cup of parsnip, ½ corn-on- cob

10 WEEK BEGINNERS WALKING PLAN


Welcome to your System 10 exercise plan.

There are 2 sections – a walking plan and a toning plan. Please refer to the Success Guide for detailed instructions

on how to operate these. In particular refer to the section on EXERCISE PRESSURE for correction operation of the

walking plan. There are also more walking instructions here within. As well as instructions on how to operate

the Toning Plan, the Success Guide has detailed photographic explanations of these exercises. Please pay close

attention to the detail as this makes a huge difference in your results.

WALKING PLAN

Day Miles Kms Date Distance Time Speed Day Miles Kms Date Distance Time Speed

1 2 3.2

36 3.5 5.6

2 2 3.2

37 3.5 5.6

3 REST REST

38 REST REST

4 2.5 4

39 3.5 5.6

5 2.5 4

40 3.5 5.6

6 2 3.2

41 REST REST

7 REST REST

42 3.5 5.6

8 2.5 4

43 3.5 5.6

9 2 3.2

44 3.5 5.6

10 REST REST

45 REST REST Review Exercise Pressure for next session

11 2.5 4

46 3 4.8

12 3 4.8

47 3.5 5.6

13 2.5 4

48 3 4.8

14 REST REST Review Exercise Pressure for next session 49 REST REST

15 3 4.8

50 3.5 5.6

16 3 4.8

51 3.5 5.6

17 REST REST

52 REST REST

18 2.5 4

53 3.5 5.6

19 3 4.8

54 3.5 5.6

20 REST REST

55 4 6.4

21 3 4.8

56 REST REST

22 3 4.8

57 4 6.4

23 3 4.8

58 4 6.4

24 REST REST


25 2.5 4

60 3 4.8

26 3 4.8

61 3.5 5.6

27 REST REST

62 REST REST

28 3 4.8

63 4 6.4

29 3 4.8

64 3.4 5.6

30 3 4.8

65 4 6.4


32 3.5 5.6

67 4 6.4

33 3 4.8

68 4 6.4

34 REST REST

69 REST REST

35 3.5 5.6

70 4 6.4

10 WEEK GYM PLAN© Copyright 2010. David McDonagh. All rights reserved.


Welcome to your System 10 exercise plan. There are 2 sections – a cardio (aerobic) plan and a toning plan. Please

refer to the Success Guide for detailed instructions on how to operate both of these. Please also ask for the

assistance of a member of staff in the gym you are using to help operate this plan as closely as possible and for

tuition on the exercises. If there is not a particular exercise available at your gym ask the staff to give you the closest

exercise that will work the same muscle area.

Regardless of your age or fitness you should have yourself cleared by your doctor before starting any exercise, food

or supplement plan. Please make sure to do this!

Stage 1- Weeks 1 to 4

Days 1 & 3

Cardiovascular (Aerobic) Work only

Exercise (Cardiovascular)

1 Treadmill 20 minutes

2 Crosstrainer 20 minutes


4 Row or Bike 10 minutes

Days 2 & 4

Cardiovascular (Aerobic) Work only & Toning Work





Continue immediately with the following TONING EXERCISES

Exercise (Toning) Body Area(s) Circuit 1 Circuit 2

1 Bench Press Chest/Shoulders/Back of arms 25 reps 20 reps

2 Leg Press Front thighs/Butt Muscles 25 reps 20 reps

3 Rotary Torso Side of Stomach 26 reps 20 reps

4 Seated Row Back Muscles/Front of arms 25 reps 20 reps

5 Leg Curl Back of thighs 25 reps 20 reps

6 Swiss Ball Crunches Front of stomach 40 reps 30 reps

7 Reverse Ball Crunches Lower Stomach 20 reps 15 reps

8 Alternating Arm/Leg Raise Lower Back 20 reps 20 reps

9 Bicep Twisting Curls Front of arms 25 reps 20 reps

10 Triceps Pushdown Back of arms 25 reps 20 reps

Weekly Monitoring SheetTowards the back of this book you will �nd your Weekly Monitoring Sheet. This is one of the most important documents in the workbook. It is a summary of your performance of all parts of your weight loss plan. It is vital for you to accurately measure your true commitment to this plan and to help keep you motivated. It will also be a very important document if you need some help from us. Please make absolutely sure that you �ll this sheet in every week.

MotivationMotivation 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 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 to do the rest.

END OF

WEEK

No. of Cardio

sessions

AverageExercise

PressureMinutes per mile/kmList for each different type of cardio you do

No. of toning weights

sessions

Rate how you didon the food plan 1 to 7

Rate your use ofsupplements from1 to 7

Rate your currentmotivation level1 to 10

Weight lost thisweek

Totalweight lost

to-date

Yourcurrentweight

Yourcurrent % fat

123456789

10

MONITORING SHEET

AGEMOBILE NO.

NAME

MAIN DETAILS

Plan length Home or Gym(If Home list walk, jog or bike) Level (Beginner, Improver, Advanced) Start date Target Weight Target Bodyfat Start weight Start % fat Food Plan Levels

1. This sheet is one of the most important parts of your plan. You need to fill it in every week

for motivation and progress and in case you need help.

2. If you do not understand any section please contact your consultant. If you do not have a

consultant email [email protected]. Make an accurate calculation of cardio sessions and toning weights sessions you do. For

example if one day you were tired and only did 1⁄2 the required cardio then score this as 1⁄2 . If

one day you did only 1 out of 2 circuits of toning weights, then score this as 1⁄2 etc.

4. ‘Average Exercise Pressure’ means what was your average pressure throughout all your

cardio. Ideally once you have warmed up you need to get up to and maintain the same

exercise pressure for all your cardio. As you fatigue towards the end of your cardio you may

have to slow your pace in order to stay at the correct exercise pressure.

5. ‘Minutes per mile/km’. Please workout your speed for each type of cardio you do. For

example if you use walking and jogging as part of your plan then write the speed for each of

these and so on. Speed must progress as your exercise pressure progresses.

© Copyright. System 10 Ltd. All rights reserved.

Additional Strategies Used In This Plan

Special Notes

Notes

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 work extra hard to make sure you do everything right 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 eventually get to your destination.

Weight Loss ChecklistAt the back of this book you will also �nd our all important Weight Loss Checklist. This is another summary check list to make sure you have all the key pieces in place to make sure you are successful. Please read it carefully 1 week into your plan and �ll it in to make sure you have everything on track.

Results and SupportIf you are genuinely working on our plan and implementing the critical success principles outlined below then you should lose at least 2 lbs every week. This is the minimum we expect, for most people it will be 2.5 to 3 lbs. 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 061-325680 or [email protected]


System 10 is unique in that we are prepared to stand over our results. If you do what we ask you to do and for any reason you do not achieve the results level you desire, we will leave no stone unturned, to solve the problem and get you on the road to success.

Progress After This PlanIf you have more weight to lose after this plan, then based on your new weight and the weight you have left to lose you should ideally do another System 10 plan within 10 days to ensure continued progress and protect all the hard work you have done. 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 and more weight to lose then please refer to our section on Weight Loss Maintenance further out 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:

nPoliteness, pleasantness and professionalismnInspiration, enthusiasm and motivationnPunctualitynPrompt action if results are slownA phone call if you go missing!nAvailability to answer questions by email or phonenWeight to be checked weekly/fortnightlynBody-fat to be checked every month!

Your Results Are Very Important To Us!If you are attending a consultant and not getting the proper standard of service from them OR if you doing our plan without a consultant and 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 in con�dence at [email protected] or 061-325680. Your results are very important to us!


Safety Notices


Please read the safety notices below

1. Regardless of your age, condition or health you should have yourself checked out by your doctor before 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.

2. DIABETICS - 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.

3. System 10 is not suitable if you are pregnant. If you discover you are pregnant please stop the plan and the nutritional supplements and consult for advice.

4. Supplements should not be taken if you are breast-feeding without consultation with your G.P. or one of our consultants.

5. Supplements are not suitable for children i.e. under 13 years of age.

6. Supplements must be taken with food but 3 hours separate from any medications.

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

8. 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.

9. Always read labels and follow instructions carefully. If in doubt, then ‘leave it out’ and consult �rst.

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

11. If for any reason you feel unwell while on the programme, food plan or supplements, stop immediately and contact a System 10 Consultant for advice.

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


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.

Food Plan Guide



group on the choice table below or consult if necessary for advice. g If you are avoiding yeast and for any reason have to select canned or processed products, make sure they are labelled yeast free.

Follow our other guidelines for yeast as written in the choice table below.

g As best you can keep meals 3 to 4 hours apart. g You are also allowed 100 calories daily of sauces or dressings. So please read labels carefully!

g Make sure to weigh foods until you get a good ‘eye’ for portion size.g Make sure to eat all the foods listed at a given meal.g Filling this food log is vital. Please put a � if you have taken the food, an � if you leave it out. MEAL 1


2 fruit portions16g (0.6oz ) organic seeds MEAL 2


2 salad vegetable portionsCheese (100 calorie portion)MEAL 3


78g (2.8oz) beans or peas or other pulses with 42g (1.5oz) couscous, rice or another grain optionOR

Salad sandwich – 2 wholegrain bread with a skim of butter and packed with salad vegetables as desired.MEAL 4


1 vegetable portion cooked or salad1 small jacket or mashed potato140g (5oz) seafood or 172g (6.1oz) fish Vegetarians – 83g (3oz) tempeh or 58g (2oz) tvp FOOD CHOICESCheese - Regular Cottage Cheese, ‘Laughing Cow’ Extra Light, ‘Laughing Cow’ Light, Ricotta Cheese, Quark Cheese. Also Feta &

Mozzarello but maximum 3 times weekly for these. The following also but avoid if eating yeast free unless labelled yeast free -

Low-fat Swiss, Low-fat Cheddar, Non-fat Cheddar Seed Options - Sesame, Sunflower, Linseeds, PumpkinFruit Regular – each one is 1 portion – feel free to mix and match to make up your required portions! 1 apple, 1 mango, 1 nectarine,

1 medium banana, 1 cup of green or red grapes, 1 orange, 1 grapefruit, 3 plums, 1 pear, 1.5 cups of strawberries, 2in x 4in wedge

watermelonPulse Options – Adzuki Beans, French Beans, Kidney Beans, Navy Beans, Chickpeas, Pinto beans, Cow Peas, Lentils, Split peas, Baked

Beans (avoid if eating yeast free)Grains - Regular Pasta (Spaghetti, Macaroni or Noodles), Rice, Rice Pasta , Couscous, Barley – all ideally wholegrain

Bread 1oz (28g) slice size - Regular Wholegrain Bread, Wholegrain Spelt bread, Wholegrain Rice bread, Wholegrain Buckwheat bread.

Yeast free options - Soda Bread or any other breads labelled yeast free. Seafood Options - Mussels, Lobster, Crab, Prawns Fish Options - Tuna, Haddock, Cod, Lemon Sole, Monk, Plaice, Turbot

Vegetable/Salad Options – each one is 1 portion – mix and match here for variety in fulfilling your portion requirement. 1½ carrots, 1 cup

turnip, 5oz white onion, 2.5 tomatoes, 2 medium red/green peppers, 3.33 cups lettuce, 3.33 cucumber 8in, 1½ cups of cauliflower, 12

small green onions, ½ cup of parsnip, ½ corn-on- cob

Food PLAN 10-bFood PLAN 10-A© Copyright 2010. David McDonagh. All rights reserved.


group on the choice table below or consult if necessary for advice. g If you are avoiding yeast and for any reason have to select canned or processed products, make sure they are labelled yeast free. Follow our other guidelines for yeast as written in the choice table below.g As best you can keep meals 3 to 4 hours apart. g You are also allowed 100 calories daily of sauces or dressings. So please read labels carefully! g Make sure to weigh foods until you get a good ‘eye’ for portion size.g Make sure to eat all the foods listed at a given meal.g Filling this food log is vital. Please put a � if you have taken the food, an � if you leave it out.





2 fruit portions



69g (2.5oz) pasta, rice or another grain option (with optional 1 vegetable portion)

OR

Salad sandwich – 2 wholegrain bread with a skim of butter and packed with salad vegetables as desired.




114g (4oz) fish A or 72g (2.6oz) poultry A Vegetarians – 56g (2oz) tempeh or 39g (1.4oz) tvp

FOOD CHOICESCheese - Regular Cottage Cheese, ‘Laughing Cow’ Extra Light, ‘Laughing Cow’ Light, Ricotta Cheese, Quark Cheese. Also Feta & Mozzarello but maximum 3 times weekly for these. The following also but avoid if eating yeast free unless labelled yeast free - Low-fat Swiss, Low-fat Cheddar, Non-fat Cheddar


Fruit Regular – each one is 1 portion – feel free to mix and match to make up your required portions! 1 apple, 1 mango, 1 nectarine, 1 medium banana, 1 cup of green or red grapes, 1 orange, 1 grapefruit, 3 plums, 1 pear, 1.5 cups of strawberries, 2in x 4in wedge watermelon


Bread 1oz (28g) slice size - Regular Wholegrain Bread, Wholegrain Spelt bread, Wholegrain Rice bread, Wholegrain Buckwheat bread. Yeast free options - Soda Bread or any other breads labelled yeast free.


Vegetable/Salad Options – each one is 1 portion – mix and match here for variety in fulfilling your portion requirement. 1½ carrots, 1 cup turnip, 5oz white onion, 2.5 tomatoes, 2 medium red/green peppers, 3.33 cups lettuce, 3.33 cucumber 8in, 1½ cups of cauliflower, 12 small green onions, ½ cup of parsnip, ½ corn-on- cob

Your personalised food plans are attached separately to this guide

General Rules1. 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 for ever.

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.

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.

Beverages

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

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

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

Alcohol and Treats

1. All plans are built with one social night per week. Please see the alcohol allowances on the next page. 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.

2. 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.


Alcohol Allowances

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

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

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.

Information on Whole Fruit days

Whole fruit days are very bene�cial for helping to rebalance and repair your metabolism. Please follow these instructions carefully.

1. DO NOT do a whole fruit day if you are diabetic, epileptic, are on blood thinners (e.g. warfarin or aspirin), have a heart problem, have kidney or gall stones or are on 4 or more medications.

2. If you think a whole fruit day is too tough for you simply leave it out – there are many other great aspects to our plan to help you get great results.

3. A whole fruit day should be exactly what it says – whole fruits (not juiced fruit) – and no other foods from morning till bed!!

The following are other guidelines:

n Always plan and prepare in advancen To be done for 1 full day starting �rst thing in the morning.n You must eat every 2 to 3 hours!n Don’t allow yourself to get hungryn Select a work free and stress free day – this is critically

important!n DO NOT use supplements throughout the day.n If taking prescription medication you should continue to

do so.

n DO NOT exercise on this day. n Drink plenty of water between fruit sessionsn No tea or co�ee allowed.

n Expect mild tiredness or slight headaches.n Do not take headache tablets.n Ca�eine free herbal teas ARE allowedn You are allowed eat APPLES, PEARS and GRAPES only

(avoid grapes if you have Candida or yeast intolerance).n If possible get organic fruit. n Always wash your fruit before eatingn You can eat as much as you like (min. 2 pieces or for

grapes a large bunch) of the above fruit but do not mix them at the same sitting.

n Example schedule 8 am Apples 10 am Bunch of grapes 12 noon Pears 2 pm Apples again 4 pm Maybe pears 6 pm Bunch of grapes 8 pm Apples

If for any reason you feel unwell during your fruit day – use good judgment and commonsense – don’t give up too easily but don’t be afraid to abandon the fruit day if necessary and return to that weeks food plan.


Absolutely critical to your safety and weight loss success is getting your Exercise Pressure correct. This is a self judged and scored ranking from 1 to 10 of the pressure you feel under during your aerobic (cardio) work. This pressure should be slightly higher than what you are normally used to and enough to make you at least mildly breathless if you are a beginner, medium breathless for an improver and medium-heavy breathless if you are an advanced trainer.

You judge your Exercise Pressure by how you feel and ideally beginners should feel 4/10 or 40% Pressure and improvers 6/10 or 60% Pressure, while advanced would aim for 7/10 (70%) or 8/10 (80%). Nobody should ever feel or train above 8/10 unless under specialised professional supervision.

After you have warmed up as per our instructions, you then need to get to and maintain your Exercise Pressure throughout your aerobic (cardio) session. The more of the session you are at the correct exercise pressure the better your progress and your results will be. You may �nd that as you fatigue through your session you have to slow down to prevent your Exercise Pressure from exceeding your desired level.

Your Exercise Pressure will determine the PACE of your aerobic work. Pace is the average minutes per mile or per kilometre it takes you to do the exercise you are doing e.g. if you walk 4 miles in 60 minutes then your Pace is 15 minutes per mile, if you jog 4 miles in 45 minutes then you Pace is 11 minutes 15 seconds per mile or if you cycle 3 miles in 19 minutes then you Pace is 6 minutes 20 seconds per mile!

Pace is very important to monitor along with your Exercise Pressure. As you increase your Exercise Pressure, your pace will also improve taking you less time per mile or per kilometre. You need to monitor Exercise Pressure and Pace on all the aerobic (cardio) exercises you do, so if you are going a gym plan you will need to check it on the treadmill, bike, cross-trainer, rower and any other aerobic exercise you do.

Finally you need to review your Exercise Pressure and Pace every 10 sessions. Whatever Exercise Pressure you chose to start with whether it was 4/10, 5/10 or 6/10 etc you need to gradually build it up until you get to a Pressure of 8/10. This may take several weeks or months depending on where you started from. Remember your Pressure should mean that you are suitably breathless, so use this to judge whether you are ready to increase it or not. Once you are at an 8/10 you need to stay at this level but as you get �tter you will �nd that you have to increases your Pace to keep your pressure at 8/10 due to your body’s improved �tness and e�ciency.

How To Exercise Sucessfully

10 WEEK BEGINNERS WALKING PLAN



There are 2 sections – a walking plan and a toning plan. Please refer to the Success Guide for detailed instructions

on how to operate these. In particular refer to the section on EXERCISE PRESSURE for correction operation of the

walking plan. There are also more walking instructions here within. As well as instructions on how to operate


attention to the detail as this makes a huge difference in your results.

WALKING PLAN

Day Miles Kms Date Distance Time Speed Day Miles Kms Date Distance Time Speed

1 2 3.2

36 3.5 5.6

2 2 3.2

37 3.5 5.6

3 REST REST

38 REST REST

4 2.5 4

39 3.5 5.6

5 2.5 4

40 3.5 5.6

6 2 3.2

41 REST REST

7 REST REST

42 3.5 5.6

8 2.5 4

43 3.5 5.6

9 2 3.2

44 3.5 5.6

10 REST REST


11 2.5 4

46 3 4.8

12 3 4.8

47 3.5 5.6

13 2.5 4

48 3 4.8


15 3 4.8

50 3.5 5.6

16 3 4.8

51 3.5 5.6

17 REST REST

52 REST REST

18 2.5 4

53 3.5 5.6

19 3 4.8

54 3.5 5.6

20 REST REST

55 4 6.4

21 3 4.8

56 REST REST

22 3 4.8

57 4 6.4

23 3 4.8

58 4 6.4

24 REST REST


25 2.5 4

60 3 4.8

26 3 4.8

61 3.5 5.6

27 REST REST

62 REST REST

28 3 4.8

63 4 6.4

29 3 4.8

64 3.4 5.6

30 3 4.8

65 4 6.4


32 3.5 5.6

67 4 6.4

33 3 4.8

68 4 6.4

34 REST REST

69 REST REST

35 3.5 5.6

70 4 6.4

10 WEEK ADVANCED CYCLING PLAN© Copyright 2010. David McDonagh. All rights reserved.

Welcome to your System 10 exercise plan.There are 2 sections – a cycling plan and a toning plan. Please refer to the Success Guide for detailed instructions

on how to operate these. In particular refer to the section on EXERCISE PRESSURE for correction operation of

the cycling plan. There are also more cycling instructions here within. As well as instructions on how to operate


attention to the detail as this makes a huge difference in your results.CYCLING PLANDay Miles Kms Date Distance Time Speed Day Miles Kms Date Distance Time Speed

1 12 19.2

36 15 242 12 19.2

37 14 22.43 REST REST

38 REST REST 4 13 20.8

39 14 22.45 13 20.8

40 13 20.86 12 19.2

41 REST REST 7 REST REST

42 14 22.48 13 20.8

43 14 22.49 12 19.2

44 14 22.410 REST REST


11 13 20.8

46 15 2412 13 20.8

47 15 2413 12 19.2

48 14 22.414 REST REST Review Exercise Pressure for next session 49 REST REST15 13 20.8

50 15 2416 13 20.8

51 14 22.417 REST REST

52 REST REST18 14 22.4

53 15 2419 14 22.4

54 15 2420 REST REST

55 14 22.421 13 20.8

56 REST REST22 14 22.4

57 15 2423 13 20.8

58 15 2424 REST REST


25 14 22.4

60 16 25.626 14 22.4

61 16 25.627 REST REST

62 REST REST28 13 20.8

63 15 2429 14 22.4

64 15 2430 14 22.4

65 15 2431 REST REST Review Exercise Pressure for next session 66 REST REST32 13 20.8

67 16 25.633 14 22.4

68 16 25.634 REST REST

69 REST REST35 14 22.4

70 15 24

10 WEEK GYM PLAN© Copyright 2010. David McDonagh. All rights reserved.


Welcome to your System 10 exercise plan. There are 2 sections – a cardio (aerobic) plan and a toning plan. Please

refer to the Success Guide for detailed instructions on how to operate both of these. Please also ask for the

assistance of a member of staff in the gym you are using to help operate this plan as closely as possible and for

tuition on the exercises. If there is not a particular exercise available at your gym ask the staff to give you the closest

exercise that will work the same muscle area.

Regardless of your age or fitness you should have yourself cleared by your doctor before starting any exercise, food

or supplement plan. Please make sure to do this!

Stage 1- Weeks 1 to 4

Days 1 & 3

Cardiovascular (Aerobic) Work only






Days 2 & 4

Cardiovascular (Aerobic) Work only & Toning Work





Continue immediately with the following TONING EXERCISES

Exercise (Toning) Body Area(s) Circuit 1 Circuit 2

1 Bench Press Chest/Shoulders/Back of arms 25 reps 20 reps

2 Leg Press Front thighs/Butt Muscles 25 reps 20 reps

3 Rotary Torso Side of Stomach 26 reps 20 reps

4 Seated Row Back Muscles/Front of arms 25 reps 20 reps

5 Leg Curl Back of thighs 25 reps 20 reps

6 Swiss Ball Crunches Front of stomach 40 reps 30 reps

7 Reverse Ball Crunches Lower Stomach 20 reps 15 reps

8 Alternating Arm/Leg Raise Lower Back 20 reps 20 reps

9 Bicep Twisting Curls Front of arms 25 reps 20 reps

10 Triceps Pushdown Back of arms 25 reps 20 reps

Your exercise plan is attached separately to this guide


This continuous review of your Exercise Pressure and Pace is one of the most important things you can do to get a great metabolism and so great weight loss or health. It may seem like common sense, but amazingly most people do not make these adjustments and so they stop getting results. Exercise Pressure and Pace are two of the major defining factors in your safety and success. Please make sure that you understand them 100% and if you do not, then make sure to ask us for advice.

Other notes for your Aerobic (Cardio) WorknTry to do all your aerobic work together i.e. do not split the distance to be done on a given day into 2 sessions unless you

have absolutely no other choice.

Please decide on your Exercise Pressure now using table and scale below as a reference.

PRESSURE DESCRIPTION

1- 2 RESTING - This would be the pressure your body experiences when sitting down.

3 VERY LIGHT WORK - This is the type of pressure you feel under during a normal day doing routine tasks. You are well within your comfort zone. Your body experiences very little stress.

4 LIGHT WORK - Presents a small challenge to you. Conversation slightly affected by your breathing. However you still feel you can continue this pace for a long time. Great start point for severe overweight or the very unfit.

5 MILD AEROBIC WORK - Now you are aware of the challenge. You can still carry on conversation fairly easily. Slight sweating for some. Mild breathlessness!

6 AEROBIC WORK - This is the start of serious work. You are working quite hard. Breathing is quite strong. Conversation is difficult to have. Medium breathlessness!

7 STRONG AEROBIC WORK - Normally a fast pace. Conversation is not possible. However you can still maintain this pace for a long period of time. You should have at least 4 to 6 weeks regular training behind you first. Medium/Heavy breathlessness!

8 HEAVY AEROBIC WORK - This pressure is normally the highest speed that you can maintain for long periods. You are very breathless. You should first have at least 7 to 10 weeks regular training behind you. Heavy breathlessness!

9 ANAEROBIC WORK - serious training level. Involves very high speeds or pressures. Often involves sprint work. Normally only for the very experienced who are under supervised training.

10 ONLY EXPERIENCED ATHLETES WOULD TRAIN AT THIS LEVEL - Extreme caution required.

Exercise Pressure Scale How much e�ort you put into performing the exercise.


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

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. 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.

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

5. 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.

6. 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 proper.

7. 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.

8. 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.

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

10. 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.

11. 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.

How to do Your Toning Weights Successfully


All the Golden Rules for Success

Below is a summary of all the golden rules you must follow to get amazing results. Use it as a checklist to measure how you are doing and to spot any weak areas that might need attention.

1. MONITORING SHEET. Make sure to �ll in your monitoring sheet every week without fail.

2. EXERCISE PRESSURE. Make sure you fully understand how to choose and operate the correct exercise pressure for your cardio (aerobic) work. Make sure you review it every 10 sessions.

3. MOTIVATION. Make sure to complete and implement at least 1 or 2 of our motivation strategies in this booklet on or before day 14 of your programme, no matter how motivated you think you are. The harder you �nd it to stay motivated the more use you should make of these tools. This is absolutely critical to your success.

4. FIRST 6 WEEKS. At all costs try not to miss any workout in the �rst 6 weeks of your programme. This is when you are getting huge changes to your system. However changes do not start to become permanent until the 6 week mark and missing even 1 session can really set you back. If you do miss a session make sure to pay it back later that week or as soon as possible.

5. WEIGHTS. You must make sure to start your toning weights no later than the 2nd. week of your programme. Weights are critical to changing your metabolism, not to mention the toning bene�ts. We only ask you to do weights twice per week and missing even one of these sessions is terribly destructive to your programme. Make sure you select a weight that allows you to complete the repetitions required for your toning exercises but that gives you a ‘burn’ or ache for the last 5 repetitions.

6. MEAL/SNACK SPACING. Try to time your eating for every 3 to 4 hours. This leads to the best weight loss and maximises your metabolism.

7. WEIGHING FOOD. You should weigh your portions until you have a good eye for portion size. Eating less than we want you to can be more destructive than eating more!

8. SUPPLEMENTS. Make sure you got the right supplements in the strengths we require. Make sure you are not duplicating any supplements. Make sure to start your supplements at the very start of your programme

and to take them consistently everyday. The supplements are a vital part of helping us to repair your system faster and making you feel well. Remember very often we are trying to undo years and years of damage in a small period of time. Many supplements do not store in your body and unless taken everyday, do not get a chance to work e�ectively.

9. FOOD PLAN LOG. It is very important that you �ll in your food plan on a day to day basis, it helps to motivate you and to keep you focussed.

10. BE SPECIFIC. Make sure to do the exact type of aerobic and toning exercises we require. Please do not substitute other activities for them that you think may do the job e.g. a round of golf or 3 hours of gardening or an aqua aerobics class does not replace a cardiovascular (aerobic) workout as the e�ect on your metabolism is entirely di�erent! It is this lack of precision that results in most weight loss programmes not working.

11. OVER-TRAINING. If you are already doing other types of exercise, you will need to be careful not to over-train. Our food plans are designed to support a certain amount of physical activity but if you exceed this amount you will end up slowing down your metabolism by over-training. You will need to trim down other activities while on our plan and concentrate on our exercise. There is a tolerance for about 20% increase in the amount of activity we require you to do and using some common sense should help you to decide if you are within this range.

12. CRITICAL CHECK POINT 1. The �rst critical check point is 14 days into the plan. If you have been following these GOLDEN RULES you should be down 4 lbs (1.8kgs) or more by now. If not, please implement Slow Results Strategies 1 listed a few pages further on in this book.

13. CRITICAL CHECK POINT 2. The next critical point is 21 days into the plan. Now you should be down 6 lbs (2.7kgs) or more. If not, please implement Slow Results Strategies 2 listed a few pages further on in this book.


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 very specific and say ‘ I would like to be 10 stone, have a 28 inch waist and fit 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 go 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 focussed.

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.


Body Type Information - What Type of Body have I?

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 un-desirable 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

Please read through these options carefully. CHOOSE ONLY ONE option - A, B or C, that is closest to your body

shape. Rarely will you be an exact fit, but try to get the closest fit possible. See which option you show the most

traits of.

To make it easier it is best to first eliminate the option that you are clearly not and then focus on the choice left..

Take your time on this part.

My Body Shape is (Write A, B or C in the box)

TYPE A

• Before you gain much weight, your upper body is clearly broader than your lower body. Your shoulders

tend to be broad. You could be described as muscular on top.

• When you FIRST gain weight, most goes on your chest, back and stomach and very little to your lower body

initially. Your upper body is definitely broader than your lower body now, often by 2 sizes or more. You

most likely have a clear ‘beer’ belly.

TYPE B

• Before you gain any weight, your body is pretty balanced with your hips and chest circumference being very

similar. You normally have long slim arms and legs. You are often slightly taller than average. Sometimes

putting up weight is a problem for you. Your build could be described as like that of a basketball player.

· If you do gain weight, it is normally focussed on the middle of your stomach around your belly button. Your

arms and legs rarely gain any weight, remaining slim.

TYPE C

• Before you gain weight, you would be described as having a small frame, like that of a jockey. You have

narrow shoulders and hips.

• When you gain weight, it goes on pretty evenly all over. You gain evenly on your upper body and on your

lower body. It is like the small version of you inflated evenly all over. Often you gain weight even on your

fingers and toes.

© Copyright 2003-2009. David McDonagh. All rights reserved. BODY SHAPE TABLE FOR MEN

BODY SHAPE TABLE FOR WOMEN

Please read through these options carefully. CHOOSE ONLY ONE option - A, B, C or D, that is closest to your body

shape. Rarely will you be an exact fit, but try to get the closest fit possible. See which option you show the most

traits of.

To make it a little easier it is best to first eliminate the options that you are clearly not (there will always be 1 or 2

options that you are clearly not) and then focus on the choice left. Take your time on this part.

My Body Shape is (Write A, B, C or D in the box)

TYPE A

• Before you gain much weight, your upper body is clearly broader than your lower body. Your shoulders

tend to be broad. You could be described as muscular on top.• When you FIRST gain weight, most goes on your chest, back and stomach and very little to your lower body

initially. Your upper body is definitely broader than your lower body now, often by 2 sizes or more.TYPE B

• Before you gain any weight, your body is pretty balanced with your hips and chest circumference being

very similar. You could be described as ‘hour-glass’ in shape. You normally have long slim arms and legs.

You are often slightly taller than average. Sometimes putting up weight is a problem for you.

• If you do gain weight, it is normally focussed on the middle of your stomach around your belly button. Your

arms and legs rarely gain any weight, remaining slim.

TYPE C

• Before you gain weight, you would be described as petite in frame, with a body more like that of a teenager.

You have narrow shoulders and hips.• When you gain weight, it goes on pretty evenly all over. You gain evenly on your upper body and on your

lower body. It is like the petite version of you, inflated evenly all over. Often you gain weight even on your

fingers and toes too.

TYPE D

• Before you gain much weight, your lower body is clearly broader then your upper body. You have large

hips compared with your chest and shoulders.• When you FIRST gain weight, most goes on your hips, thighs and butt initially. The difference between your

lower body and upper body becomes even greater, often by 2 sizes or more.

© Copyright 2003-2009. David McDonagh. All rights reserved.

BODY SHAPE TABLE FOR WOMEN


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.


As we have said, we are very serious about you getting results. Therefore, critical checkpoints for you on your programme occur at day 14 and day 21. Assuming you are following most or all of the GOLDEN rules above, you should be down at least 4 lbs (1.8kgs) on the scale by day 14.

If you are not down 4 lbs (1.8kgs) at that stage then please immediately implement the STRATEGIES 1 listed below.

Hopefully these strategies will get you back on track by day 21, at which stage you should now be down close to 6lbs (2.7kgs). If you are back on track you must still continue STRATEGIES 1 for another 7 days before reverting back to your normal routine.

However if you do not make the 6 lbs (2.7kgs) by day 21, then you should implement the STRATEGIES 2 on top of STRATEGIES 1 and re-assess everything by day 28.

If you are back on track by day 28, you must still continue to do STRATEGIES 1 & 2 for another 7 days before reverting to your normal routine.

If you are not down close to 8 lbs (3.6kgs) by day 28 and you do not know where you are going wrong, please talk to you consultant. If you do not have a consultant please email our Head O�ce for advice [email protected]. In this case, please make sure to have you weekly monitoring sheet ready to send to us.

If you weight goes o� track again in the future you may need to return to this special strategy section again.

Notes

n We rarely if ever cut down on food as this would be a quick �x and false weight loss solution.

n The worst mistakes you can make are under-eating and not doing toning workouts.

n Make sure to check all the basics �rst, especially: a) Exercise pressure and your pace per mile or km. b) Weighing of food portions c) Getting the burn for the last 5 repetitions of each and every toning exercise

n Refer also to the other Golden Rules and your weekly monitoring sheet. 99% of the time the problem lies with not doing the basics right.

Strategies 11. Extend 2 of your current cardio (aerobic) workouts by 15 to 20 minutes each.

2. Add a third toning session every week (keep toning sessions 48hrs apart!)

3. Also add 1 extra circuit to each of your toning sessions.

Strategies 21. Add 1 extra cardio (workout) of 50 minutes weekly.

2. Add a probiotic (friendly bacteria) supplement with around 6 billion bacteria per capsule to your plan if you are not already on one. Take 1 capsule morning and evening.

3. Add a seafood kelp supplement daily if you are not already on one. Follow the instructions on the container.

4. Dramatically increase �bre intake by adding a large portion of pure beans, peas or lentils where appropriate for dinner and/or lunch.

Strategies if You Get Slow Results


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 bene�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


(This section is only relevant is you are on the System 10 Home Programme)

Home Exercise Guide

EXERCISE 1

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

nLie �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.

nKeep dumbbells nice and wide with wrists directly overhead elbows.

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

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

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


EXERCISE 2

DUMBBELL SQUAT: front of thighs and butt muscles

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

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

nKeep your head up as you do this. nStop when your upper thighs are parallel to the �oor and pause. nPush back up to starting position. nBreathe in as you lower and out as you push back up. nBeginners 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.


EXERCISE 3

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

nKneel on a bench with one leg.

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

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

nPull 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.

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

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


EXERCISE 4

ALTERNATING FRONT LUNGE:front of thighs and butt muscles

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

nTake a big step forward with one leg.

nBend down until the knee of your back leg almost touches the ground.

nKeep your back upright and look straight ahead.

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

nNow step forward with

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

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

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

Knee of your front leg should not go out over

the toes.

Knee of your front leg should not go out over

the toes.


EXERCISE 5

STOMACH CRUNCHES - ON FLOOR: front stomach muscles

Use an exercise mat if needed for comfort

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

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

nBegin 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.

nCurl 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 never break contact with the ground.

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

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

nFor Improvers and Advanced clients use wrist weights as

shown to advance your plan.


EXERCISE 6

AB BICYCLE: front and side of stomach


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

nCurl 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.

n 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

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

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

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

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


EXERCISE 7

REVERSE CURL: lower stomach muscles


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

nNow 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.

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

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

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

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


EXERCISE 8

LYING HAMSTRING CURL: back of the thigh muscles

nPut on a pair of ankle weights

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

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

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

nPause 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.

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


Date

Weight

Goal Weight for this course

Other goals (e.g �t into a size 12 jeans, jog a mini marathon, Eat 5 a day etc)

How motivated am I to achieve my goals on a scale of 1 (Not Very) to 10 (Nothing can stop me)

My Diary

Please a�x your new before picture here. Make sure the background of the photo is plain and your

clothes are �gure hugging so you get an accurate representation of your current body image

Dear Client,Please take a few moments every week to �ll in your diary. Make clear and realistic goals that are achievable and record your progress. Remember progress is not always losing 2-3 Ibs on the scales, its dropping a dress size in your �rst month, having more energy in your life and better health, improving your �tness so that now you have the courage to enter that mini marathon or even better �tness so you can keep up with the kids.

- Take before pictures and insert them into your booklet. (Your consultant will take the pictures and provide you with them at your �rst review. If you are not attending a consultant please take them yourself ) Your after pictures will be taken on the �nal week of your course and provided a week later.

- Set a realistic goal weight for the course you are about to commence. Remember you are looking for 2 to 3 Ibs of real fat loss a week. 1Ib of fat is equal to 3500 calories.

- Its important to stay positive and motivated when you are trying to lose weight If you are �nding it very hard to do so please let your consultant know and they will do their best to keep you on track. (If you are not attending a consultant please email us at [email protected] so that we can help)

Please a�x your new before picture here. Make sure the background of the photo is plain and

your clothes are �gure hugging so you get an accurate representation of your current body image

Side View

Front View


W1 “You must begin to think of yourself as becoming the person you want to be”Did I have a good week? What can I improve on before next weeks weigh in?Did I give it a 100%?Weight loss this week:

W2 “That which is bitter to endure may be sweet to remember”Did I have a good week? What can I improve on before next weeks weigh in?Did I give it a 100%?Weight loss this week:

W3 “The groundwork of all happiness is health”Did I have a good week? What can I improve on before next weeks weigh in?Did I give it a 100%?Weight loss this week:

W4 “You’ve got to say, I think that if I keep working at this and want it badly enough I can have it. It’s called perseverance”Did I have a good week? What can I improve on before next weeks weigh in?Did I give it a 100%?Weight loss this week:

W5 “Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip.”Did I have a good week? What can I improve on before next weeks weigh in?Did I give it a 100%?Weight loss this week:

W6 “Nothing great is created suddenly”Did I have a good week? What can I improve on before next weeks weigh in?Did I give it a 100%?Weight loss this week:

W7 “Feeling healthy and feeling good about yourself is not a luxury - it’s an absolute necessity”Did I have a good week? What can I improve on before next weeks weigh in?Did I give it a 100%?Weight loss this week:

W8 “Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat”Did I have a good week? What can I improve on before next weeks weigh in?Did I give it a 100%?Weight loss this week:

W9 “Your only limits are self-imposed”Did I have a good week? What can I improve on before next weeks weigh in?Did I give it a 100%?Weight loss this week:

Week 10 “The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”Did I have a good week? Weight loss this week:Did I give it a 100%? Weight loss to date:What have I achieved over other than weight loss and what are my goals from here?


Testimonial

We hope that you have enjoyed your course and that you achieved your goals.

We are always looking for testimonials from our clients so that they can help inspire others reach there goals. Please ask your consultant for our testimonial sheet or email us at [email protected]

Every year we pick out some really inspiring testimonials and host a night for awards and prizes so please send us your testimonial to be in with a chance to win and help others. No matter how much you have lost whether its 10 Ibs or 100Ibs we want your testimonial. You may just feel great and have a new lease of life we want to hear from you.

“Let food be your medicine”

Please a�x your after picture here. Make sure the background of the photo is plain and

your clothes are �gure hugging so you get an accurate representation of your current body image

Side View

Front View

BRIDGET LOST 77LBS

WITH US

FRANK LOST 70LBS

WITH US


Weight Loss Checklist

Food Plans Comment (explain answers where appropriate)

Are you weighing portions?

Are you spacing meals 3 to 4 hours apart?

Are you leaving out any foods?

Are you taking your daily 200 calorie treat?

Are you taking pure unprocessed foods?

Are you checking for hidden butters and sauces?

Aerobic/Cardio Exercise Do you fully understand the concept of ‘Exercise Pressure’?

Are you leaving out any full aerobic (cardio)?

Are you leaving out part of any aerobic (cardio) session?

Are you substituting with any form of other exercise?

Is all your aerobic work done continuously with interruption?

What is your current ‘Exercise Pressure’?

Fill in your current time per mile/km (PACE) for each aerobic (cardio) exercise you are doing. Clearly write whether per mile or per kilometre.

Please get used to tracking PACE! Pace is time per mile or km and is di�erent to speed (speed is miles or kms per hour!) Your pace should increase as you increase Exercise Pressure. Examples of how to write pace: Walking 1 mile every 15 min 20 secs OR Jogging 1 mile every 9 mins OR Bike 1 mile ever 7 mins.

Walking:

Jogging:

Bike:

Rowing:

Cross-trainer:

Other:

Toning WeightsDid you start your toning weights not later than week 2 of plan?

Are you leaving out any toning exercise?

Are you getting the ‘burn’ on the last 5 reps of each & every exercise?

Are you leaving out any toning session?

Fruit DaysAre you able to do all the fruit days required?

Are you making sure to eat ‘whole’ fruits and to avoid juicing?

SupplementsDid you start the supplements week 1 of the plan?

Did you get the right supplement strengths?

Do you take the supplements morning and evening as required?

Are you taking then every day consistently?

Are you leaving out any supplement?

Are you making sure to take supplements 3 hrs away from medications?

General

Are you staying within the alcohol allowance?

Do you drink the required amount of water daily?

Client Details Weight Loss To-date:

Date: Name: Age:

Mobile No: Plan length: Plan Type (walk, jog, gym etc):

Level (beg, imp, adv): Weeks on plan now: Food Plan Levels (10, 12, 14 etc)

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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

4 nurse4 physiotherapist4 �tness trainer4 massage therapist4 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 325680Address: System 10 Head O�ce,Caherdavin Business CentreEnnis Rd., Limerick City.


www.system10.eu

success guide - system10 weight loss · n you will need a pair of adjustable dumbbells or...

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