As I write this, I am hopeful that the majority of you have now completed The 4-Week Body Blitz.
If you’ve been circuit training 5–6 days per week, sticking 100% to the calorie-controlled, carb-cycled diet (no cheating!) then you should have seen results from weeks 1–2 all the way into week 4.
However, it’s not always this linear. We cannot tell our bodies when to change and by how much – if we could we’d all be in perfect shape all the time.
The fact is that for most of us, some weeks nothing happens at all and other weeks you can see a big drop on the scales or in the mirror. This is totally normal and it’s important to remember that, as long as you are training hard and following your diet to the letter, the results WILL COME.
If you’re now at a loss as to what to do next in terms of your diet and training, I suggest you continue with this plan for up to 12 weeks in total. The calories are low but maintainable and the high carb days are frequent enough to see you comfortably through each week of training.
If you find that after a few weeks you plateau, add another 5 minutes onto your circuits. It has taken me a long time to get there, but I can now circuit train at a high intensity for up to an hour. I’d recommend one hour as the cut off point for circuit training specifically, but there’s no reason why you can’t take up another form of exercise, such as weight lifting, a gym class or a new sport.
No matter what you choose to do, I suggest training for a minimum of 5 days a week and dietary ‘cheating’ for no more than 1 night a week (instead of a high carb day) if you want to achieve and / or maintain results.
If you weren’t able to complete the 4 weeks giving 100% to the training, diet or both, don’t panic, you can try again.
Remember – it takes time to implement changes and forge new habits, and sometimes you need to have an epic fail before you can achieve epic success. This book was designed to get you moving and eating for aesthetic results in a 4-week time period, but training and nutrition goes far beyond The 4-Week Body Blitz.
Have a look at my website, FitnessFondue.com, and my social media pages, @madeleychloe on Instagram and Twitter, to get more information on how I get myself and my clients into great shape.
In the end, if I’m honest, it’s no longer about how I look for me. I simply feel better knowing I’m fit and healthy – especially when that well-earned cheat day rolls around!