RESET & REBUILD

How Busy Adults Over 30 Get Back in Shape

Without Losing the Plot

The exact structure I use to help men and women get lean again without cutting out carbs,

wine, or weekends away.

Let's Be Honest, Summer Got the Better of You

You've had holidays, BBQs, and weekends away. Now your clothes feel tighter,

energy's gone, and you're sick of the "I'll start Monday" cycle.

This isn't about guilt, it's about getting your head straight,

having a proper plan, and feeling good in your skin again.

This short guide is your structure reset:

no extremes, no starvation,

and no BS. Just what works.

What Most People Get Wrong When They Try to Reset

Hammering Cardio: More sweat doesn't mean more fat loss.

Going Too Clean: "Clean eating" lasts 5 days. Then you binge.

Zero Structure: No schedule = no chance.

Cutting Carbs: You'll lose water weight, not fat.

Relying on Motivation: You'll never "feel like it" every day.

You don't need to suffer to get

lean but you do need a plan

you'll actually follow.

Here's What Actually Works (and What I Coach Every Day)

Training - Keep It Short, Train with Intent

40-45 min sessions max.

Focus on time under tension, not ego lifts.

Results come from intensity, not time.

Nutrition - Structure During the Week, Flexibility on Weekends

We don't cut everything out.

You'll eat proper meals, track smart, and still have your social life.

The plan bends but it doesn't break.

Mindset - You Made a Promise to Yourself

Your training is booked like a meeting and you show up.

You don't need motivation. You need structure and standards.

Your body reflects your boundaries.

What a Week on the Framework Looks Like

Here's the beauty of this system: structure during the week, freedom at the weekend.

You're not guessing, starving, or cutting out your life. Monday to Friday, you've got structure:

meals are tracked, calories are counted, and you've got clear targets.

Come the weekend, you've earned flexibility because you followed through.

The structure keeps you progressing.

The flexibility keeps you sane.

Weekly Overview Table

Training & Nutrition Table

DAY	TRAINING	NUTRITION FOCUS
MONDAY	UPPER BODY	Structure only: everything tracked
TUESDAY	LEGS OR GLUTES	Structure only: everything tracked
WEDNESDAY	PULL + 8K STEPS	Structure only: everything tracked
THURSDAY	REST	Structure only: everything tracked
FRIDAY	FULL BODY + STEPS	Track the day: flexibility allowed
SATURDAY	OPT. SESSION	Flexible: full calorie budget
SUNDAY	LIGHT STEPS	Flexible: full calorie budget

The Science Behind the System

This isn't about cutting carbs. It's not keto.

It's not "eating clean."

It's just science, structure, and sustainability.

The two non-negotiables in this plan are

✅ Calories: You need to stay in a

controlled deficit, no guesswork.

✅ Protein: You must hit your daily

protein target every day.

Carbs and fats? That's personal preference.

You like more carbs? Great.

Prefer higher fats? Grand.

We make it fit and we stick to the system.

Real People. Real Results.

One Reset Away

These aren't "before and afters." These are people who were

stuck until they finally reset properly.

They didn't starve, didn't spend hours on cardio,

and didn't follow extreme plans.

They followed structure. They used flexibility.

And they got lean for life.

Meet Anna & Mark: Real People, Real Success

CASE STUDY #1: Anna

(37, Busy Professional, Mum of 2)

CASE STUDY #2 Mark

(45, Works in Finance, Gym-Goer for Years)

Struggled to stick to anything long-term. Tracked here and there. Weekend social events always threw her off. She'd make a bit of progress, then lose it all the minute life got in the way.

Dropped 7kg in 10 weeks. Built a routine she could follow around her work and family life. Had her meals prepped Monday to Friday and used her weekend calorie budget to eat out guilt-free.

Skinny fat. Zero structure. Gym 3-4 times a week but no results. Tried keto, fasting, and all sorts of quick fixes.

Gained visible muscle, lost stubborn fat, built daily discipline. No cardio. No food guilt. Just tracked, trained, and followed the reset plan to a tee.

"This is the first time I've lost weight and didn't feel like I was suffering through it. I've never felt more in control."

"I finally understood how to eat, how to train, and how to stop starting over."

Ready to RESET & REBUILD Your Body and Life?

YOUR NEXT STEP

You've seen what's possible when you stop guessing and start following a proven plan.

No extreme diets, no endless cardio, just smart, sustainable methods that fit your busy lifestyle.

It's time to take control, build lasting habits, and finally achieve the body and confidence you deserve.

Take Your First Step Towards a Leaner You!

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