LUXE FITNESS
6 WEEK WORKOUT GUIDE
1
INTRODUCTION
Welcome to LUXE Fitness’ 6 Week Workout Guide. A guide that aims to transform your body and trains the
mind to make healthier choices. In this guide, we will educate you on how to make healthier lifestyle choices
to get you into the best shape of your life.
LUXE Fitness has worked together with numerous Qualified New Zealand Fitness Professionals to deliver the
information within this guide to you in an easy to understand and do-able way.
Please bare in mind this is an intense 6-week guide to help create some routine and structure around
exercising in your life. For maximum results, you should follow the suggestions within this guide strictly for 6
weeks. After the 6-week period, you can choose to continue at this intensity, or take the knowledge you have
learnt and best apply it so that it suits your lifestyle to maintain results.
Your goal should be to transform your body into a body you are comfortable and happy with. Results do not
show overnight, so try to stay motivated throughout the 6-week duration.
THINGS TO CONSIDER
1. This 6 Week Workout Guide is only a general guideline and not tailored for your individual needs. Everyone
is different so if you have any specific health concerns or medical issues please consult your GP prior to
following this program.
2. Be patient, strive for success to achieve your goals and be consistent with your training. It won’t be easy,
but it will be worth it. Try to stick to this guide as closely as you can and give it your all for the next 6 weeks.
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DISCLAIMER
The content within this guide has been collated by multiple fitness professionals for LUXE Fitness.The information
provided within this “6 Week Workout Guide” is only an informative guide and recommendations aimed at a
broad audience to help improve general health and make progress towards fitness goals, it should not be
used as a substitute for professional medical advice, diagnosis or treatment. This guide has not been tailored to
accommodate those with health deficiencies, injuries, disabilities or any other problems that may worsen with
low, moderate or high intensity physical exercise. We recommend you seek the advice of your own GP or a
health professional as to whether or not this guide is suitable for you if you are an individual with such medical
problems.
Taki Trading Co. Ltd. makes no guarantee to the accuracy or completeness, timeliness or usefulness of any
opinions, advice, services or any other information within this document.This “6 Week Workout Guide” has been
written solely as an informative document suggesting possible exercise and training techniques to help achieve a
healthier lifestyle for the specified market.
The information and material within this document is a guideline based on a number of sources including personal
knowledge and experience of multiple qualified New Zealand fitness professionals and personal trainers as well
as third party external sources which have been referenced.
The contents within this book are copyright 2018 Taki Trading Co. Ltd. No part of this document may be
reproduced and stored, broadcasted, sold or transmitted in any way either electronically or physically or any
other means without the permission of the publisher, Taki Trading Co. Ltd.
REFERENCES
McKinley Health Center: Macro-nutrients;The Importance of Carbohydrate, Protein, and Fat; Mar. 26, 2008 “Nutrition
and You”; Joan Salge Blake; 2008
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WEIGHT LOSS EXPLAINED
At the simplest level, weight gain occurs when we consume more energy (calories) through food and drink
than we use up.
Therefore, to lose fat we must burn more calories than we consume. This is called a “Caloric Deficit” and
forces your body to burn your own stored body fat for energy instead, which is a requirement for fat loss.
A combination of both eating and drinking less energy and being active, will help to achieve weight loss so that
you reach a healthy and maintainable weight.
Please be aware:
• You may have to resist some temptations
• You should never feel starved, but you may feel hungry from time to time
• You may have to turn down the dessert because you don’t have the calories for it
• You may have to eat less of a certain type of food than you’re used to
• You may have to push yourself to do your workout even though you’re tired
EATING TIPS
• 5-6 smaller meals per day
• Regular protein intake (High protein foods, protein powder)
• Eat unprocessed foods ONLY
• Eat every 2.5 - 3 hours
• Drink a minimum of 2-3 litres of water per day
• Limit sugar intake (including natural sugars)
• Don’t overeat
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TYPES OF FOOD TO AVOID
• Sugary foods and drinks
• Fruit juices
• Soft drinks (Coke, Sprite etc.)
• Energy drinks
• Highly salted foods
• Fast food
• Most packaged food
• White bread and flours
• Saturated fats
TYPES OF FOOD TO CONSUME
• Clean, unprocessed foods
• Healthy fats (lipids)
• Fresh fruit and vegetables
• Nuts/Beans
• Lean meat/red meat
• A LOT of water
“ABS ARE MADE
IN THE KITCHEN”
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NUTRIENTS
Nutrients are used for repair, energy and health. The nutrients we need in large amounts are called
Macro-nutrients.
The 3 macro-nutrients required by humans are Carbohydrates, Proteins and Lipids (Fats). These 3 elements
make up a well-balanced diet.
CARBOHYDRATES
• It is recommended that adults get 45-65% of their daily caloric intake from carbohydrates
• Important for energy source and fuel for our bodies
• Important for tissue growth and repair
• Carbohydrates are primarily found in starchy foods, like grain and potatoes, as well as fruits, milk, and
yogurt.
PROTEINS
• It is recommended that adults get 10% - 35% of their daily caloric intake from protein
• Protein comes from many sources such as meats, vegetables, poultry, dairy
• Proteins are used to produce new tissue so are vital for growth and repair in the body
LIPIDS (FATS)
• It is recommended that adults get 20% - 35% of their daily caloric intake from lipids
• Are not soluble in water
• Fats are a high dense energy source
• Helps with hormone regulation
• Found in meats, poultry, nuts, milk
• Help us feel fuller for longer
• Fats help insulate your body to keep you warm and help with the absorption of vitamins
The nutrients we need in small amounts are called Micronutrients. Micronutrients can prevent and treat
various diseases and conditions, as well as improve physical and mental functionality.
The 2 micronutrients required by humans are Vitamins and Minerals.
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SUPPLEMENTS
PROTEIN POWDER
Protein Powder can be consumed to help reach your protein intake goal for the day.
When To Take: Protein Powder can be taken as a meal replacement for example, if you don’t have time to
make breakfast just make a quick shake instead. Protein Powder can also be taken after a workout to help with
muscle recovery and muscle gain.
FAT BURNERS
Fat burners work in a variety of ways. They can boost energy, help suppress appetite, promote fat to be used
for energy, and even increase your metabolism and core temperature so you burn more calories throughout
the day.
When To Take:Take advantage of the appetite-suppressing properties of your fat burner by taking it 30 minutes
prior to a meal to ensure you feel full after a meal as well as increasing your metabolism.
BCAA’S (BRANCHED-CHAIN AMINO ACIDS)
BCAA supplementation may be useful for gaining muscle and especially helpful for maintaining muscle mass
while on a calorie-deficit diet, as it reduces the rate of protein breakdown, meaning it reduces muscle loss.
When To Take: You should take BCAAs around workouts. It is recommended to take one dose 30 minutes
before your workout to improve energy levels and delay fatigue during your workout and a second dose 30
minutes after working out to reduce muscle breakdown and aid muscle growth.
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WATER CONSUMPTION IS
IMPORTANT FOR FAT LOSS
Water is vital for maintaining healthy body function – and fat loss.
It is essential for brain function and helps with energy, focus and memory. A lack of water is the number one
cause of daytime fatigue.
In terms of fat loss...
• Water helps the levels of oxygen in our bloodstream - the more oxygen available to us, the more fat
our bodies will burn for energy.
• Water can suppress appetite and help with hunger cravings.
• Water can help to metabolize fat - dehydration will increase fat deposits.
• Water allows the digestive system to function properly and absorb essential nutrients from food.
Soft drinks (even low calorie or sugar free) DO NOT work the same way and can actually increase dehydration.
With all of this in mind, we suggest you consume at least 2.5 - 3 liters of water per day.
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ALCOHOL
Limited to no alcohol should be consumed during your training program because this will affect your fat loss.
Drinking calories is a lot easier than eating them. Alcohol is calorie dense, therefore we can easily skull back
1000 calories without feeling full, whereas 1000 calories of food would be very hard to consume.
Alcohol calories are a lot higher than you may realize. A standard size 750ml bottle of wine contains
approximately 650 calories, which makes up a substantial portion of your daily calorie intake for most people.
These calories also do not contain nutrients.
While under the influence of alcohol we are more likely to consume food outside of our plan without caring.
It disables us from making our normal rational decisions as well as stimulates your appetite while drinking and
the next day if a hangover is incurred.
Alcohol can also slow down our natural fat loss rate by reducing the speed our body metabolizes food, which
can reduce lean muscle mass and slow down the process of fat loss drastically.
Alcohol can be fun, but for the duration of the next 6 weeks, think twice about drinking on a night out.
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EXP ECTATIONS
HOW MUCH FAT LOSS SHOULD I EXPECT?
It’s important to understand that everybody is different. Some people lose fat faster than others, while some
people build muscle faster than others. We need to learn to embrace our bodies and learn what works best
for us. For women with specific requirements, a tailored nutrition plan is suggested.
A healthy amount of fat to lose per week depends on how much you have to lose to begin with. Someone
with a lot of excess weight can be ok with initially loosing more than 1kg per week, while someone with not
as much may only lose 200-500 grams. Everyone has different metabolic rates, depending on genetics and
muscle mass.
If you are training hard you will put on lean muscle mass which may actually cause your weight to increase as
muscle weighs more than fat. So, if you are losing fat and putting on muscle, your weight may not necessarily
go up or down at all but your body fat composition is changing.
This is why we do not suggest obsessing over your weight because unless you get a proper bodyfat reading
you will not really know your bodyfat composition.
HOW DO GENETICS PLAY A ROLL ON MY TRANSFORMATION?
Some people can eat whatever they want, whenever they want and find it hard to put on weight, others may
have a controlled diet and still find it difficult to reduce body fat.
This can come down to a lot of things such as genetics, hormones, age etc.
Unfortunately, we do not have much power to change our genetics.We can, however, change our environmental
factors which contribute towards how our body functions.
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BODY TYPES
3 BASIC BODY TYPES
There are said to be three basic body types that we are born with. Sometimes we can be a mixture between
two of them. These are:
ECTOMORPH
MESOMORPH
ENDOMORPH
1. ECTOMORPH
A person with a lean and delicate body build.
Hard to gain fat or muscle.
2. MESOMORPH
A person with large bone structure, naturally athletic body build.
Can put on fat & muscle relatively easy
3. ENDOMORPH
A person with with a solid, soft and strong body build.
Easy Fat & Muscle Gainers
Working with what our bodies respond to best is different for each individual. This can be changed up with
variables we can control such as training types and nutrition. This transformation is a basic guideline for healthy,
controlled eating for fat loss, and training for fat loss for beginners.
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GOALS
THE NEXT 6 WEEKS...
1 TAKE PROGRESS PHOTOS
Take photos to track your progress every Monday morning (for the next 6 weeks) as soon as you wake up.
Front, back and side.
Save these to your computer with the date taken, you can view them at the end of this guide to show your
progress and achievement.
If you feel confident enough, send them into us at the end of your transformation, we would LOVE to see
your results!
2 RECORD YOUR WEIGHT
Take your weight on the scales every Monday morning (for the next 6 weeks) as soon as you
wake up and record this down.
REMEMBER do not get obsessed with the weight on the scales, as many things can affect this (e.g water
retention, muscle gain, hormones, food). But it can be a good guide long term.
3 MAINTAIN A CLEAN DIET
Making better food choices will make all the difference in the world. Our food guide provides lots of
information to help you make more informed choices. Try your best to follow the guidelines for optimum
results.
4 STICK TO YOUR TRAINING
Even though diet is very important, training is vital too. For optimum results, be as active as possible in
order to burn calories and build lean muscle. The more muscle we have, the more calories we can consume
without putting on fat. Muscle helps with toning and shaping. Cardio helps with our cardiovascular health
and keeps our fat low.
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BEFORE & AFTER PHOTOS
Taking The Photo
• 3 Shots (Front, Side and Back view - take as many as you want)
• Take at least 1 full body shot (head to toe)
• Feet shoulder width apart
• Relax your body (natural stance, not tensed)
• Wear a sports bra, crop top or bra with underwear or small shorts
• Take the photo on the same angle, in the same lighting and from the same distance
Reminder
• Set an alarm on your phone to take a progress photo every week or so
DO NOT DELETE ANY PHOTOS YOU TAKE
They are for your own benefit to show you what you can achieve
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TRAINING GUIDES
The following guides are flexible, so you can work around your other commitments such as studying, work,
children etc. Do not use your other commitments as an excuse NOT to complete your trainings. If you really
want to achieve your goals, you will put in the effort to do so.
Please ensure you follow your guide as closely as possible for the next 6 weeks to see maximum results.
Remember to push yourself hard, feel the burn and build up a sweat. If you do not challenge your body it will
never change. Become comfortable with being uncomfortable.
There is a blank Training Schedule at the back of this document for you to print out and fill in to
suit your timetable. You must commit to following your Training Schedule.
TRAINING RULES
1. Each week the number of cardio and weight/resistance trainings in your guide must be reached.
2. You can choose the type of cardio and weight/resistance training from the lists below. This allows you to
do what you like doing and still get results. If there are other exercises you know how to do that you can
incorporate to target those areas, feel free to add them in.
3. All trainings should be the length of time stated, nothing more nothing less.
4. Each workout you must push yourself. It should never get easier for you even as you get fitter and stronger.
Continue to challenge yourself!
EATING BEFORE TRAINING
On days of your weight training, whatever time of the day you decide to do it, make sure that the meal closest
to your training session is approximately 1 hour prior to starting. For example; if you are training at 6pm, eat
at 5pm at the latest.
It is important to eat every 2.5-3 hours to increase the functionality of your metabolism. DO NOT leave
eating later than this period. You will notice as time goes on and your body adjusts to the training you will
automatically get hungry for each meal around the 2-2.5 hour mark.
Trying to control sugar and hunger cravings is hard. If you are getting cravings late at night, try to resist by
visualising your goal body in your head or drink some tea or water and go to sleep. You will be happy you did
in the morning.
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TRAINING GUIDE OPTION 1
FOCUSSING ON FAT LOSS
WEEKS 1,2 and 3
3 Cardio Sessions, 3 Weight Sessions, 2 Rest Days PER WEEK
WHAT TO TRAIN
DAY 1
Cardio
DAY 2
Upper Body / Abdominals Weight Session
DAY 3
REST DAY
DAY 4
Cardio
DAY 5
Cardio
DAY 6
Lower Body Weight Session
DAY 7
REST DAY
For faster results, you may need to do a Cardio and Weight session on the same day (morning and afternoon).
It is ok to work out twice in one day, but it is not recommended to do both cardio and weights in one session.
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TRAINING GUIDE OPTION 1
FOCUSSING ON FAT LOSS
WEEKS 4,5 and 6
3 Cardio Sessions, 3 Weight Sessions, 2 Rest Days PER WEEK
WHAT TO TRAIN
DAY 1
Cardio + Upper Body Weight Session
DAY 2
Cardio
DAY 3
Abdominals Weight Session
DAY 4
REST DAY
DAY 5
Lower Body Weight Session
DAY 6
REST DAY
DAY 7
Cardio
For faster results, you may need to do a Cardio and Weight session on the same day (morning and afternoon).
It is ok to work out twice in one day, but it is not recommended to do both cardio and weights in one session.
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TRAINING GUIDE OPTION 2
WEIGHT MAINTENANCE + MUSCLE BUILDING & TONING
WEEKS 1,2 and 3
2 Cardio Sessions, 5 Weight Sessions, 2 Rest Days PER WEEK
WHAT TO TRAIN
DAY 1
Lower Body Weight Session (Legs)
DAY 2
Cardio + Abdonimal Weight Session
DAY 3
Lower Body Weight Session (Glute)
DAY 4
REST DAY
DAY 5
Cardio + Upper Body Weight Session
DAY 6
Lower Body Weight Session (Glute & Legs)
DAY 7
REST DAY
You should try to increase the intensity of each workout every week. You can do this by adding
weights or a resistance band to the exercises, you can also increase repititions and sets.
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TRAINING GUIDE OPTION 2
WEIGHT MAINTENANCE + MUSCLE BUILDING & TONING
WEEKS 4, 5 and 6
1-2 Cardio Sessions, 4 Weight Sessions, 2-3 Rest Days PER WEEK
WHAT TO TRAIN
DAY 1
Lower Body Weight Session (Legs)
DAY 2
REST DAY
DAY 3
Cardio + Upper Body Weight Session (Chest & Arm)
DAY 4
REST DAY
DAY 5
Lower Body Weight Session (Glute)
DAY 6
REST DAY
DAY 7
Abdominals Weight Session
On weeks 4, 5 and 6, make sure you do 10 - 15 minutes of warming up on any piece of cardio
equipment prior to doing any weights, this is to warm up your muscles to prevent injury
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C ARDIO CHOICES
Here are your cardio choices for each week that you can choose from. Try to switch up what you are doing
to shock your body and get some variation.
Cardio must be done for the full duration specified below. Cardio can be done at any time of the day that
suits you – however first thing in the morning before you have eaten is known to be beneficial for fat
loss (fasted cardio).
CARDIO TYPE
DURATION
NOTES
Heart Rate: 65% of your maximum heart rate (mhr).
Brisk Walk (Fast Walking)
45 Minutes
This will be around 130 - 145 beats per minute (bmp)
You can perform this outside or on a treadmill on an
incline. Walk at a steady pace.
Rowing, Cycling, Swimming,
Skipping
Heart Rate: 65 - 85% of your mhr.
30 Minutes
You shouldn’t rely soley on these types of cardio, they
are just there for variation.
Heart Rate: 80 - 100% of your mhr.
Running
30 Minutes
Running is high intensity and also works hip flexors,
hamstrings, quadriceps & calves as well as using your
arms.
Goal: Burn off 400 calories.
Cardio Machines at Gym
40 - 60
Minutes
This usually takes between 40 - 60 minutes depending
on intensity. Use the monitor to measure this.
You can use any cardio machine at your gym.
HIIT (High Intensity Interval
Training)
15 – 30
Minutes
An example of HIIT would be sprinting at 100% effort
for 1 minute, followed by a 2 minute power walk and
then repeat for the remainder of the time.
This is the best type of cardio for ultimate fat burning.
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WEIGHT CHOICES
DURATION
Each weight session should be approximately 30 - 45 minutes long
Spend around 5 minutes on each exercise (6 - 9 exercises per session)
SETS & REPS
For each exercise you should be doing 1 set of 10 - 15 reps, rest for up to 30 seconds, and repeat the set
3 - 4 times with breaks in-between.
Sets and reps provide organisation and structure to your workout.
The amount of sets and reps you perform are crucial for your personal goals and results.
REPETITION (REPS)
The number of times you lift and lower a weight without a break.
SET
The amount of times you will repeat that exercise for the set number of repetitions.
WEIGHT CHOICE
You want to choose a weight choice that is challenging, but not too hard that you are going to sacrifice your
technique.
Movements should be done slowly and in a controlled manner. If you find you have to do the movement very
quickly in order to complete the action, the weights may be too heavy.
The following are some weight/resistance choices for each week that you can choose from, if you know any
additional exercises that target the particular body area, you may do them as well.
If you have a gym membership, use the equipment there also.
Try to switch up the exercises in order to shock your body and get some variation.
These must be done with 100% effort and for the full duration.
These can be done at any time of the day that works best for you.
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UPPER BODY
CHEST, SHOULDERS, BICEPS, TRICEPS
1.
LAY DOWN PUSH UPS
TARGETS
TRICEPS
CHEST
SHOULDERS
STARTING POSITION: Position your hands on the ground slightly wider than shoulder width apart in
prone (push-up) position, rest on the balls of your feet.
1. Lower your chest completely to the ground until you’re laying down.
2. Extend your arms out in front of you, reaching forward.
3. Retract your arms and reposition your hands on the ground on either side of your chest.
4. Push through your chest and arms and extend back into starting position.
5. Repeat.
Tip: Ensure that you maintain a neutral spine and that you stabilise your core.
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2.
BENCH DIPS
SHOULDERS
CHEST
TARGETS
TRICEPS
BACK OF UPPER ARM
STARTING POSITION: Hold on to the bench on its edge with the hands fully extended, separated at
shoulder width. Extend legs forward, bent at the waist and perpendicular to your torso.
1. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where
there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Keep the elbows
as close as possible throughout the movement. Forearms should always be pointing down.
2. Using your triceps to bring your torso up again, lift yourself back to the starting position and repeat Harder
Option: Perform this movement with a weight on to your lap.
3.
SHOULDER PRESS
TARGETS
SHOULDERS
TRICEPS
STARTING POSITION: Sit on a bench with back support. Grab the barbell, hands slightly wider than
shoulder width apart (palms facing forward). Once you pick up the barbell with the correct grip width, lift the
bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head.
1. Lower the bar down to the shoulders slowly as you inhale.
2. Lift the bar back up to the starting position as you exhale.
Harder option: Try this with a Smith Machine
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4.
PUSH UPS
TARGETS
TRICEPS
CHEST
STARTING POSITION: Simply put your arms out just wider than shoulder width, elbows out and lower
your body towards the ground, then push back up!
Easier option: Try doing this on your knees Harder option: Try doing this on your feet.
5.
BICEP CURL TO SHOULDER PRESS
BICEPS
TARGETS
SHOULDERS
TRICEPS
STARTING POSITION: Begin in a standing position with a dumbbell in each hand. Your arms should be
hanging at your sides with your palms facing forward. Look directly ahead, keeping your chest up, with your
feet shoulder-width apart.
1. Initiate the movement by flexing the elbows in a controlled motion to curl the weight.
2. Execute the pressing movement by extending the arm, flexing and abducting the shoulder to rotate the arm
as you press above your head.
3. Pause at the top of the motion before reversing the movement to return to the starting position. 4.
Complete the desired number of repetitions before switching to the opposite side.
Harder option: Try doing this with a heavier weight.
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6.
MEDICINE BALL SQUAT AND PRESS
TARGETS
SHOULDERS
STARTING POSITION: Begin in a standing position with your feet slightly wider than shoulder width and
your feet turned out a bit. Hold the medicine ball with both hands at chest height.
1. Lower your body into a deep squat position until your elbows touch your knees. Be sure that most of your
body weight is on your heels and your back is straight at the bottom of the squat.
2. Stand back up pushing through your heels and finish with an overhead press directly over top of your head.
7.
DECLINE PUSH UPS
TARGETS
TRICEPS
CHEST
SHOULDERS
STARTING POSITION: Lie on the floor face down and place your hands just slightly further than shoulder
width apart from each other holding your torso up at arms length.
Place your toes on top of a flat bench. This will allow your body to be elevated.
Note: The higher the elevation of the flat bench, the higher the harder the exercise is.
Lower yourself until your chest almost touches the floor as you inhale.
3. Using your chest, press your upper body back up to the starting position and squeeze your chest. Breathe
out as you perform this step.
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4.
BARBELL FRONT RAISES
TARGETS
SHOULDERS
STARTING POSITION: Start with shoulder-width grip, palms facing forward on the barbell in a standing
position. Your head should face forward, with your shoulders back and your chest up.
1. Initiate the movement by flexing the shoulder, raising the weight straight out in front of you. Keep the elbows
extended and the wrist neutral throughout the movement.
2. Continue the upward movement of the arms until the barbell is just above shoulder height.
3. At the top of the motion, hold briefly, and then slowly return to the starting position.
Harder option: Try with a heavier weight with less reps.
6.
BARBELL BICEP CURLS
TARGETS
BICEPS
STARTING POSITION: Stand up with your torso upright while holding a barbell at the wide outer handle.
The palm of your hands should be facing forward. The elbows should be close to the torso.
1. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you
breathe out.
2. Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
3. Hold the position for a second while squeezing your biceps.
4. Slowly begin to bring the bar back to starting position as you breathe in.
Tip: Only the forearms should move. Other options: Try this exercise with two dumbbells or weights.
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LOWER BODY
QUADS, HAMSTRINGS, GLUTES, CALFS
1.
SUMO SQUATS
TARGETS
GLUTES
TARGETS
QUADS
CALVES
HAMSTRINGS
STARTING POSITION: Place your feet wider than shoulder width apart with toes pointing out at a
45-degree angle. Keep your core locked and back straight, while lowering your butt down just to below
parallel and up.
Tip: Keep your knees out towards your little toe always to really activate your glute and with any type of
squat, remember to drive the movement through your heels.
Harder option: Try doing this with a kettlebell
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2.
BODYWEIGHT SQUATS
TARGETS
GLUTES
TARGETS
QUADS
HAMSTRINGS
CALVES
STARTING POSITION: Start by standing with your feet shoulder width apart.
1. Begin the movement by flexing your knees and hips, sitting back with your hips.
2. Continue down to full depth, and quickly reverse the motion until you return to the starting position.
Tip: As you squat, keep your head and chest up and push your knees out. Drive all your movement through
your heels for glute activation.
Harder option: Hold a barbell or weights for extra resistance and burn.
3.
SIDE LEG RAISES
TARGETS
ABDUCTORS
You have muscles on all four sides of your legs. We typically work on the front and back at the gym and daily.
Side leg raises concentrate on the inner and outer muscles.
STARTING POSITION: Stand up straight. You may hold a wall or surface for stability.
1. Lift your leg straight up towards your side. The target muscle is going to be in your hip.
2. Hold the position for a second, then return to starting position, and repeat.
3. Do the same with your other leg.
Harder option: Add ankle weights for extra resistance.
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4.
JUMP SQUATS
GLUTES
HAMSTRINGS
TARGETS
QUADS
CALVES
STARTING POSITION: Start with your feet shoulder width apart, head up, back straight and chest up.
1. Squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
2. Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the
thighs like springs. Exhale during this portion of the movement.
3. When you touch the floor again, immediately squat down, jump again and repeat.
5.
WALKING LUNGES
QUADS
TARGETS
GLUTES
HAMSTRINGS
STARTING POSITION: Begin standing with your feet shoulder width apart and your hands on your hips.
1. Step forward with one leg, flexing the knees to drop your hips.
2. Descend until your rear knee nearly touches the ground.Your posture should remain upright, and your front
knee should stay above the front foot.
3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
4. Step forward with your rear foot, repeating the lunge on the opposite leg.
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6.
JUMP LUNGES
QUADS
HAMSTRINGS
TARGETS
GLUTES
STARTING POSITION: To begin, stand tall with one foot in front of the other. Making sure you’re not too
stiff, keep your stance active with your knees bent in a slight but not full lunge.
1. With your core tensed, push off the bottom of both feet into a jump, switching the position of your feet in
mid-air, landing in a basic lunge.
2. Without rest, repeat this movement alternating which leg is in front.
Tip: To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is
bent at 90 degrees at the knee and hip.
7.
STEP UPS
HAMSTRINGS
QUADS
TARGETS
GLUTES
STARTING POSITION: Stand up straight while holding a dumbbell on each hand in front of a bench or
raised surface and place the one foot on a bench.
1. Step onto the bench using your heel. Breathe out as you execute the force required to come up.
2. Step down with the other leg as you inhale. 3. Return to the original position, and repeat.
Easier option: Try this without dumbbells.
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8.
DONKEY KICKS
HAMSTRINGS
TARGETS
GLUTES
STARTING POSITION: Get on all fours, preferably on a mat. Make sure your hands are under your
shoulders, and knees directly under your hips.
1. Keeping one knee bent at 90 degrees, lift the other knee to hip level while squeezing your glutes. 2. Hold
this position for a second.
3. Lower the raised knee back to the original position but without touching the floor and lift again.
4. Repeat with the other leg.
Harder option: Add ankle weights for extra resistance.
9.
GLUTE BRIDGE
TARGETS GLUTES
STARTING POSITION: Begin laying down with your back on the ground and your knees slightly raised with
feet flat on the ground.
1. Begin the movement by pushing through with your heels, pushing your hips upwards in a controlled manner
while squeezing your glutes.
2. Extend as far as possible and hold the position for a second.
3. Reverse the motion to return to the starting position, and repeat.
Harder option: Try this with a weight or barbell on your lap.
32
10.
FRONT LEG RAISES
TARGETS
HAMSTRINGS
STARTING POSITION: Stand up straight or next to a surface that you can hold onto for stability.
1. Slowly lift your leg up and forward as far as your flexibility allows, keeping your leg straight.
2. Hold the position for a second, then slowly lower the leg to return to starting position keeping a controlled
movement always.
3. Repeat with the other leg.
Harder option: Add ankle weights for extra resistance.
11.
ANKLE CIRCLES
TARGETS
CALVES
STARTING POSITION: Lift one leg in the air and.
1. Perform circular motions with your big toe.
2. Repeat with the other leg.
Harder option: Add ankle weights for extra resistance.
33
12.
KICKBACKS
TARGETS
GLUTES
STARTING POSITION: Stand up right with your hands on a supportive wall or surface for balance.
1. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly “kick” the
working leg back far as it will go out.
2. At full extension, squeeze your glutes and hold the position for a second.
3. Slowly bring your working leg forward and repeat until you finish your set.
4. Repeat with the other leg.
13.
MOUNTAIN CLIMBERS
TARGET QUADS
STARTING POSITION: Begin in a push up position, with your weight supported by your hands and toes.
Flexing the knee and hip, bring one leg until the knee is just under the hip.
1. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported
by the toe, and bringing the other foot up with the hip and knee flexed.
2. Repeat and alternating legs each time for 20-30 seconds.
3. When you are done, lock the bar back in the rack.
34
ABDOMINALS
ABS / STOMACH
1.
PLANK (PRONE HOLD)
STARTING POSITION: Lie down facing the ground with hands braced and arms bent directly below the
shoulder.
1. Lift your body off the floor using the strength of your core, supporting your weight on your toes and your
forearms. Keep your body straight always and hold this position for as long as possible.
2. Hold as long as possible, rest and repeat.
Harder option: You can lift one leg or arm OR add a plate to your back to target your core.
35
2.
RUSSIAN TWIST
STARTING POSITION: Sit down on the floor with your legs out in front of you. Lean back and lift your
legs slightly off the ground to create a V-shape. Your legs should be bent at the knees and you may cross your
feet together for stability. Start by holding the weight out in front of you.
1. Twist your torso and arms holding the weight to one side while breathing out.
2. Hold the position for a second, then move back to the starting position.
3. Now move to the other side using the same technique, and repeat. (Both sides = 1 Rep)
Harder option: Hold a plate, dumbbell or weight to make this more difficult.
3.
ALTERNATING HEEL TOUCHES
STARTING POSITION: Lay down on your back on the floor, preferably on a mat, with your knees bent.
Make sure your feet are flat on the ground and shoulder width apart. Extend your arms out by your sides with
palms facing inwards.
1. While exhaling, crunch your abs and try to touch your right ankle.
2. Hold the position for a second and then move slowly back to the starting point
3. Now move to the other side using the same technique, and repeat. (Both sides = 1 Rep)
36
4.
LYING LEG RAISES
STARTING POSITION: Lie with your back flat on the ground or on a bench with your legs extended in
front of you off the edge. Place your hands either under your glutes with your palms down or by your sides
holding on to the bench.
1. As you keep your legs extended, as straight as possible, raise your legs until they make a 90-degree angle
with the floor. Exhale as you perform this portion of the movement and
2. Hold the position for a second, then slowly lower your legs to starting position, and repeat.
Harder option: Add ankle weights for more resistance.
5.
KNEE TUCK CRUNCHES
STARTING POSITION: Sit on the ground, lift your feet slightly off the ground while leaning back to balance.
1. Tense your abdominal muscles and begin moving yours knees toward your chest as far as they can come.
2. Lower your shoulders and legs back to starting position.
3. Repeat the motion.
Harder option: Do the movement slowly holding each position for longer.
37
2.
STRAIGHT LEG SIT UPS
STARTING POSITION: Lie down flat on the ground. Keep your legs straight out on floor in front of you.
If you are not using a weight, put your hands behind your neck. If you are using a weight, hold the weight out
in front of you.
1. Contract your abs to pull yourself up into a sitting position.
2. Slowly lower yourself back to the ground. Try to keep the movement as smooth as you can.
Harder option: Hold a plate, dumbbell or weight to make this more difficult.
3.
SCISSOR KICKS
STARTING POSITION: Lie down with your back pressed against the floor or on an exercise mat / bench
(optional). Your arms should be fully extended to the sides with your palms facing down.
1. Lift your left leg up to about a 45-degree angle while your right leg is lowered until the heel is about 2-3
inches from the ground.
2. Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while
performing this exercise.
3. Repeat for the recommended amount of repetitions.
Harder option: Hold a plate, dumbbell or weight to make this more difficult.
38
IMPORTANCE OF C ARDIO
Cardiovascular exercise has many more health benefits than just weight loss. Cardio gets your heart rate
up and increases blood circulation, which is great for heart health, speeding up your metabolism, controlling
hormones (endorphins) and even help relieve conditions such as diabetes. Cardio can help you become fitter
so that you can push harder in your weights sessions, and therefore burn more calories.
IMPORTANCE
OF WEIGHT/RESISTANCE TRAINING
A lot of women are scared they will look bulky and masculine by doing weight training - this is an extreme.
With basic weight training, you are likely to just become more toned and lean. Did you know, the more muscle
mass you have, the more calories you can eat without putting on fat?
WEIGHT TRAINING CAN IMPROVE...
Energy levels
Moods
Sleep
Balance and posture
Happy hormones - ‘endorphins’
Body strength (muscle and joints)
Shape and muscle tone
Body fat composition
Less likelihood of injury
Fitness level
39
WILL I EVER HAVE ABS?
Abs consists of two things:
1. Lower Body Fat
2. Building Muscles in the stomach
Everyone has them, it’s just a matter of making them show when we lose enough body fat.
Abs can be developed over time through diet and training. How long this takes is up to you. If you are very
disciplined, you may start to see definition in a few months.
One thing to remember is the less bloated you are the more your abs will show.
Another thing to remember is that everyone has different genetics. Some people can easily get a prominent
six-pack while others will only get a slight line - embrace what you have.
If you are really determined, abdominal exercises incorporated with weights will help them grow faster.
BLOATING
Bloating can be caused by many factors.
A diet high in salt or processed foods will especially cause you to bloat, so try to avoid this.
SCREW UP A MEAL?
MISS A TRAINING SESSION?
Things don’t always go according to plan, however make sure you are not making up excuses for yourself.
During this 6-week workout program, if you miss or screw up a meal, then simply take away your cheat meal
instead, or reduce calorie intake of another meal(s) to balance out.
If you miss a training session, try to fit it in on your scheduled rest day for that week to catch up. If this is not
possible, you should take your cheat meal off for that week.
Don’t let one mistake steer you off track. Get back on the wagon and follow your plan again. You don’t want
to lose all your hard work to date.
40
YOU HAVE COMPLET ED
OUR 6 WEEK WORKOUT GUIDE
Please tag @luxefitness & feel free to keep us updated on your progress
by sending your photos through to contact@luxefitness.com.
We would love to see your progress
We hope you had found this guide informative and can apply what you have learnt to your daily life.
41
YOUR TRAINING SCHEDULE
WEEKS 1, 2 and 3
1. Write down what time your cardio or training session(s) will take place e.g. 9:00am - 9:45am
2. Write down which body part/area you will target e.g. upper body weight session OR abs weight session.
DAY OF THE WEEK
CARDIO / WEIGHT SESSION / REST DAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
42
YOUR TRAINING SCHEDULE
WEEKS 4, 5 and 6
1. Write down what time your cardio or training session(s) will take place e.g. 9:00am - 9:45am
2. Write down which body part/area you will target e.g. upper body weight session OR abs weight session.
DAY OF THE WEEK
CARDIO / WEIGHT SESSION / REST DAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
43
LUXE FITNESS
VEGETARIAN FOOD GUIDE
ABOUT THE AUTHORS
BRONTE ANSCOMBE
QUALIFIED NUTRITIONIST
Bronte is a qualified nutritionist (Bachelor of Science majoring in Human Nutrition)
“I have always had an interest in food and nutrition ever since being diagnosed with Coeliac Disease (an
auto-immune disease causing an allergy to gluten) from the age of 12- it showed me how important the
food we choose to put into our body is, and the effect different nutrients have on the body.
I strongly believe that educating yourself in nutrition is one of the greatest things you can do for your health.
I hope that this booklet can provide you with a new insight into food and nutrition and provide you with
the knowledge and skills to continue a life-long maintainable healthy weight, allowing you to enjoy all the
other great things in your life!”
- BRONTE ANSCOMBE
REFERENCES
Ministry of Health (2015). Eating and Activity Guidelines for New Zealand Adults.
Retrieved from http://www. health.govt.nz/publication/eating-and-activity-guidelines-new-zealand-adults
NZ Nutrition Foundation (n.d.) Adults.
Retrieved from http://www.nutritionfoundation.org.nz/nutrition-facts/ maintaining-a-healthy-bodyweight/
adults
NZ Nutrition Foundation (n.d.) Carbohydrates.
Retrieved from http://www.nutritionfoundation.org.nz/ nutrition-facts/Nutrients/carbohydrates
NZ Nutrition Foundation (n.d.) Energy.
Retrieved from http://www.nutritionfoundation.org.nz/nutrition-facts/ Nutrients/energy
NZ Nutrition Foundation (n.d.) Fat.
Retrieved from http://www.nutritionfoundation.org.nz/nutrition-facts/ Nutrients/fat
NZ Nutrition Foundation (n.d.) Protein.
Retrieved from http://www.nutritionfoundation.org.nz/nutrition-facts/ Nutrients/protein
Vegetables.co.nz (n.d.) Seasonal availability of vegetables.
Retrieved from http://www.vegetables.co.nz/vegetable_know_how/seasonal_availability.asp
45
DISCLAIMER
The content within this guide has been written by Bronte Anscome (Qualified Nutritionist) for LUXE Fitness.
The information provided within this “Food Guide” is only an informative guide and recommendations aimed at a
broad audience to help improve general health and make progress towards lifestyle goals, it should not be used as
a substitute for professional medical advice, diagnosis or treatment.
This guide has not been tailored to accommodate those with health deficiencies, injuries, disabilities or any other
problems that may worsen with low, moderate or high intensity physical exercise.
We recommend to seek the advice of your own GP or a health professional as to whether or not this guide is
suitable for you if you are an individual with such medical problems. Taki Trading Co. Ltd. makes no guarantee to the
accuracy or completeness, timeliness or usefulness of any opinions, advice, services or any other information within
this document.
This “Food Guide” has been written solely as an informative document suggesting healthy foods to help achieve a
healthier lifestyle for the specified market.
The information and material within this document is a guideline based on a number of sources including Bronte’s
personal knowledge and experience as well as third parties and external sources which have been referenced.
The contents within this book are copyright 2018 Taki Trading Co. Ltd.
No part of this document may be reproduced and stored, broadcasted, sold or transmitted in any way either
electronically or physically or any other means without the permission of the publisher, Taki Trading Co. Ltd.
46
INTRODUCTION
This guide should not be considered a “diet”, instead it will provide you with all the information you need to
kickstart maintainable lifestyle changes. By following these guidelines, you are likely to not only lose initial fat (if
you have weight to lose), but also maintain your weight loss.
Unlike some traditional ‘fad’ diets, you will not put the weight back on if you have gained skills and knowledge
to continue to eat in a way that allows your body to thrive in its best possible shape.
The aim is to make healthy eating as easy as possible. You do not have to purchase any overly expensive meals
or ingredients, as healthy eating can be very economical.
However, if anything is worth investing in, it would be your health. Never compromise excellent quality, fresh
ingredients for cheap, pre-packaged foods with a long list of ingredients you have never heard of.
This Food Guide is only a general guideline and not tailored for your individual needs. Please remember
everyone is different and if you have any health concerns or medical issues please consult your GP prior to
following the information within this guide.
WEIGHT LOSS
At the simplest level, weight gain occurs when we consume more energy through food and drink than we use.
A combination of both eating and drinking less, and being active, will help to achieve weight-loss so that you
reach a healthy and maintainable weight.
A slow and steady weight loss is the most ideal approach to prevent losing water and muscle mass. For
maintainable results, make sure to follow a meal plan that you actually enjoy. Try to stick to it and adjust as
needed.
PLEASE BE AWARE
• You may have to resist some temptations
• You should never feel starved, but you may feel hungry from time to time
• You may have to turn down the dessert because you don’t have the calories for it
• You may have to eat less of a certain type of food than you’re used to.
47
MINDFUL EATING
‘Mindful eating’ is a very important concept that will help you to reach any weight loss goals. Aim to be
conscious about how hungry you are, rather than eating for the sake of eating.
By eating slowly and mindfully, you can become consciously aware when you are full.
It is important to be aware of portion sizes.
“ STOP EATING
WHEN YOU ARE FULL
WHEN YOU HAVE
FINISHED YOUR PLATE
NOT
”
This is an important skill to learn and use throughout your life, as there are many situations where you are
exposed to more food than you actually need.
WHAT ARE CALORIES?
In a nutshell, calories are a measure of energy given to us from particular foods we consume. To lose fat, a
caloric deficit is generally a requirement. “Caloric Deficit” means burning more calories than we consume.
This forces your body to burn your own stored body fat for energy, which is a requirement for fat loss. Input
versus output.
Unfortunately, calorie counting won’t be entirely accurate as there are many other things to consider such
as the quality and types of food consumed (nutrients).
48
C ALORIES
CALORIE INTAKE FOR WEIGHT MAINTENANCE
Weight maintenance level is Calories In = Calories Out.
Age
Little/No Exercise (Desk Job) Exercise 1-3 Days a Week
14 - 30 1,600 - 1,800
1,800 - 2,200
31 - 50 1,600 - 1,800
1,800 - 2,000
51+
1,400 - 1,600
1,600 - 1,800
Exercise 3-5 Days a Week
2,200 - 2,400
2,000 - 2,200
1,800 - 2,000
This chart is a very general recommended daily calorie intake guideline based on age and level of exercise.
Please bear in mind there are many other factors such as weight, height, ethnicity, metabolic rate, thermic
effect of food etc. that also affect your recommended calorie intake. For a more accurate measure, please
consult with a qualified nutritionist or other methods.
CALORIE INTAKE FOR FAT LOSS (CALORIC DEFICIT)
Whatever your daily calorie maintenance level is, you should be about 20% below it each day to create a
caloric deficit. For example, someone with a daily calorie maintenance level of 2500 calories would use the
following formula:
2500 calories x 0.20 = 500 (20% of 2500 calories is 500 calories)
2500 calories - 500 calories = 2000 calories
This means you should create a caloric deficit of 500 calories each day. In this example, that would mean eating
2000 calories per day.
The Ideal Rate Of Weight Loss
Between 0.5 – 1kg per week
3 CALORIC DEFICIT GOALS
1)Maximize fat loss
2) Minimize muscle loss
3) Doing it in a way that is maintainable
49
C ALORIES
CALORIE INTAKE FOR BUILDING MUSCLE (CALORIC SURPLUS)
To build muscle, you need to create a caloric surplus. Meaning, you need to be ABOVE your calorie maintenance
level so that you’re consuming more calories than you burn. When that happens, your body will have the extra
calories it needs to create new muscle tissue.
Whatever your daily calorie maintenance level is, you should be about 20% above it each day to create a
caloric surplus. For example, someone with a daily calorie maintenance level of 2500 calories would use the
following formula:
2500 calories x 0.20 = 500 (20% of 2500 calories is 500 calories)
2500 calories + 500 calories = 3000 calories
This means you should create a caloric surplus of 500 calories each day. In this example, that would mean
eating 3000 calories per day.
A basic rule to workout Calories from Kilojoules on the back of a packet of food is to divide the KJ’s by
approximately 4.2. This will give you the amount of calories in the food item.
Example: 800kj / 4.2 = 190 calories per serving
Nutrition Information: Bread
Servings per package: 8.5 (15 slices & 2 crusts)
Average serving size: 88g (2 slices)
Content
Average Quantity
Per Serving
% DI*
Per Serve
Average Quantity
Per 100g
Energy
800 kj
9%
910 kj
Protein
7.9
16%
9.0 g
Fat, total
- Saturated
0.9 g
0.2 g
1%
1%
1.0 g
0.3 g
Carbohydrate
- Sugars
35.6 g
2.8 g
11%
3%
40.4 g
3.2 g
Dietary Fibre
3.6 g
12%
4.1 g
Sodium
375 mg
16%
425 mg
Ingredients: Water, Wheat Flour, Mixed Grains (24%), (Wheat, Rye), Skim Milk Powder,
Wheat Gluten, Iodised Salt, Vinegar, Yeast.
50
NUTRIENTS
Counting calories does not work for everyone. Therefore, it is also important to count ‘nutrients’.
Counting nutrients, rather than calories, is a much more effective way to maintain a long-term healthy diet.
This is because it can be difficult to know the exact calorie or energy content of different foods in different
portions.
Instead, as explained below in the food guidelines, it is beneficial to count the ‘nutrients’ you consume within
a day: these being carbohydrates, protein, healthy fats, dairy, fruits and vegetables.
MACRONUTRIENTS
Macronutrients are types of food in the form of Carbohydrates, Fats and Protein. These three Macros
make up a well-balanced diet and they all play important roles in our bodies for repair, energy and health.
It is essential that we get a good balance of Macronutrients to achieve a healthy lifestyle. Many people who do
not stick to a nutrition guideline will find their foods higher in one macronutrient than the others – e.g. fats
and carbs. However, it is our job to ensure that we are getting enough of the CORRECT Macronutrients for
our bodies to operate efficiently and healthily.
There are ‘good’ carbs and ‘bad carbs, ‘good’ fats and ‘bad’ fats. We also must understand that just because our
diet is full of ‘good’ fats or ‘good’ carbs doesn’t necessarily mean that we are going to lose fat.
Every Macronutrient has a calorie. Our goal is to consume the right type of healthy Macronutrients, with a
balanced ratio of foods from different food groups whilst still controlling our portion sizes and calorie intake.
MICRONUTRIENTS
Micronutrients are made up of Vitamins and Minerals.
They are essential for human development, health, growth, heartbeat, bone density and so on.
51
MACRONUTRIENTS
CARBOHYDRATES
•
•
•
•
•
Important energy source and fuel for our bodies.
Important for brain, kidney, muscle and heart function.
Carbohydrates are primarily found in starchy foods, like grain and potatoes, as well as fruits, milk, and
yogurt.
Carbohydrates come in different structures such as complex or simple. Complex Carbs are usually savory
and Simple Carbs are usually sweet.
Carbohydrates are vital for fiber, which aids in healthy bowel function and digestion.
PROTEINS
•
•
Protein comes from many sources such as meats, vegetables, poultry, dairy.
Proteins are used to produce new tissue so are vital for growth and repair in the body.
FATS/LIPIDS
•
•
•
•
•
•
Are not soluble in water.
Fats are a high dense energy source.
Helps with hormone regulation.
Found in Meats, Poultry, Nuts, Milk.
Help us feel fuller for longer.
Fats help insulate your body to keep you warm and help with the absorption of vitamins.
52
ANALYZING NUTRITION PANEL
The list of ingredients on the back of food packaging are in order of quantities they appear in the food.
For example if the food list reads ‘water, wheat flour, mixed grains..’, then wheat flour is the second highest
ingredient in that food.
When comparing two different products, it is important to always compare the ‘per 100g’ column.
This is because the servings sizes may differ for the different products, so it is necessary to compare the ‘per
100g’ column in order to obtain a direct comparison between products.
As in the example above, the serving size is for 2 slices. If you only have 1 slice, then the nutrients will be
halved.
Nutrition Information: Bread
Servings per package: 8.5 (15 slices & 2 crusts)
Average serving size: 88g (2 slices)
Content
Average Quantity
Per Serving
% DI*
Per Serve
Average Quantity
Per 100g
Energy
800 kj
9%
910 kj
Protein
7.9
16%
9.0 g
Fat, total
- Saturated
0.9 g
0.2 g
1%
1%
1.0 g
0.3 g
Carbohydrate
- Sugars
35.6 g
2.8 g
11%
3%
40.4 g
3.2 g
Dietary Fibre
3.6 g
12%
4.1 g
Sodium
375 mg
16%
425 mg
Ingredients: Water, Wheat Flour, Mixed Grains (24%), (Wheat, Rye), Skim Milk Powder,
Wheat Gluten, Iodised Salt, Vinegar, Yeast.
53
“ABS ARE MADE
IN THE KITCHEN”
FOODS TO CONSUME
•
•
•
•
•
Clean, unprocessed foods
Healthy fats
Fresh fruit and vegetables
High protein foods
Water
TIPS
•
•
•
•
•
•
•
•
FOODS TO AVOID
•
•
•
•
•
•
•
•
•
Sugary foods and drinks
Processed fruit juices
Soft drinks (Coca Cola, Sprite, etc.)
Energy drinks
Highly salted foods
Fast foods
Most canned foods
White bread and flours
Saturated fats
5 smaller meals per day
Regular protein intake (high protein foods and/or protein powder)
Eat only clean, unprocessed foods
Eat every 2.5 - 3 hours
Drink a minimum of 2 - 3 litres of water per day
Limit sugar intake
Do not overeat
Commit to exercising at least 3 times per week
54
FOOD GROUPS
CARBOHYDRATES & GRAINS
Grains are often reduced in the diet when people try to lose
weight, however they are an important food group to keep in the
diet for many health reasons beyond weight loss.
Carbohydrates are also essential for replenishing muscle glycogen
after a workout, allowing your muscles to recover for your next
session. Therefore, it can be beneficial to include a carbohydrate
serving in your snack or meal after a workout.
3 SERVINGS PER DAY
A FEW OPTIONS
EXAMPLE OF ONE SERVING
*Guideline Only
Kumara
1/2 Cup (125 grams)
Pumpkin
1/2 Cup (125 grams)
Potato
1/2 Cup (125 grams)
Oats / Porridge
1/4 Cup (60 grams)
Brown Rice
1/3 Cup (80 grams)
Quinoa
35 grams
Rice Crackers
1 Row
Rice Thins
2-4
Rice Noodles
1/3 Cup (80 grams)
Wholegrain Wrap
1 Wrap
Brown Rice Sushi
4 Pieces
Natural Unsweetened Muesli
1/3 Cup (80 grams)
Wholemeal / Wholegrain Bread
1 Large Slice or 2 Thin Slices
55
FOOD GROUPS
FRUIT
Natural Sugars
Fruit is also a major source of vitamins, minerals and fibre. While they contain no refined sugars, they are still
a rich source of natural sugars, so should be limited to 2 servings per day when weight loss is the goal.
Whole Fruits v Dried Fruits
Aim to enjoy whole fruits, rather than dried, as dried fruit is a very concentrated source of energy and sugars
and lacks some of the nutrients found in whole fruits.
Smoothies v Juices
We also recommend choosing smoothies over juices where possible, as again the whole fruit has been used
rather than just the juice. This also contains the fibre, vitamins and minerals from the fruit, whereas juice is an
easily digestible source of sugars.
2 SERVINGS PER DAY
A FEW OPTIONS
EXAMPLE OF ONE SERVING
*Guideline Only
Banana
1 Medium Fruit
Apple
1 Medium Fruit
Orange
1 Medium Fruit
Pear
1 Medium Fruit
Pineapple in Juice
180 grams
Kiwi Fruit
2 Small Fruit
Apricot
2 Small Fruit
Plum
2 Small Fruit
Berries
1/2 Cup (125g)
Grapes
1/2 Cup (125g)
Dried Fruit (Apricots, Dates, Prunes)
3 Pieces
56
FOOD GROUPS
HEALTHY FATS
Healthy fats, particularly those high in mono-unsaturated
fatty acids and omega-3 polyunsaturated fatty acids, have
many health benefits. They are also very satiating (filling),
so add them to meals to prevent hunger and snacking.
2 - 3 SERVINGS PER DAY
A FEW OPTIONS
EXAMPLE OF ONE SERVING
*Guideline Only
Avocado
1/2
Almond / Peanut (Nut) Butters
1 Tablespoon
Chia Seeds
1 Tablespoon
Shredded Coconut
1 Tablespoon
Olives
2 Tablespoons
Full Fat Cheese e.g. Feta, Haloumi
1 Slice
Coconut Milk or Coconut Cream
1/4 Cup
Unsalted raw nuts and seeds e.g. almonds,
cashews, macadamias, brazil nuts, sunflower
seeds, pumpkin seeds
Small Handful
Eggs
2 Eggs
57
FOOD GROUPS
NON-STARCHY VEGETABLES
5+ SERVINGS PER DAY (UNLIMITED)
A FEW OPTIONS
EXAMPLE OF ONE SERVING
*Guideline Only
Carrot
Unlimited
Cucumber
Unlimited
Celery
Unlimited
Mushroom
Unlimited
Capsicum
Unlimited
Cabbage
Unlimited
Brocolli
Unlimited
Kale
Unlimited
Spinach
Unlimited
Tomatoes
Unlimited
Mesculin
Unlimited
58
FOOD GROUPS
PROTEIN
Recommended Daily Protein Intake
90% LEAN GROUND BEEF (MINCE)
Women: 46g of protein
20g of protein per 100 grams (tofu)
Men: 56g of protein
Make homemade nachos with lean premium
mince, corn chips, avocado and cottage cheese
for a high protein meal. Mince can also be used
in wraps, wholemeal pastas etc.
CHICKEN BREAST (BONELESS & SKINLESS)
31g of protein per 100 grams
Chicken breast is a muscle building staple and
delivers more protein than other poultry cuts,
which is why it should be one of your go to
foods.
SEAFOOD (Scallops, Shrimp, Oysters, etc.)
A healthy dinner time meal with cooked frozen
veges and potato/kumara on the side. Or shred
the cooked chicken breast and toss it in a salad.
FISH (Halibut, Salmon, Mahi Mahi,Tuna etc.)
27g of protein per 100 grams (Tuna -YellowFin)
25g of protein per 100 grams (Halibut)
22g of protein per 100 grams (Salmon)
STEAK
25g - 28g of protein per 100 grams
Approximate protein-to-fat ratio:
24g of protein per 100 grams (shrimp)
x :x
LEANER CUTS OF STEAK
1. Eye of Round
7 :1
2. Sirloin - Top Side Steak
7 :1
3.Top Sirloin
5 :1
4. Button Round Steak
4 :1
TRY TO AVOID
Fish is a high-protein, low-fat food that provides
a range of health benefits.
Canned fish in water (tuna, salmon) is easy, with
minimal prep time. Mix into a salad or have on
corns thins for a lunch time snack.
COTTAGE CHEESE
11g of protein per 100 grams
Cottage cheese is laced with casein protein, a
slow-digesting protein that supplies your growing
muscles with a steady supply of vital amino acids.
1. Rib-eye Steak
1 :1
2.T-bone Steak
1 :1
WHEY PROTEIN POWDER
3. Porterhouse Steak
1 :1
17g of protein per 100 grams
EGGS
11g - 14g of protein per 100 grams
Whey protein is a clean, fast-digesting proteins.
It’s the pefect addition to any fat-loss or musclebuilding diet.
Whey protein is low-calorie and perfect to take
immediately after a workout, first thing in the
morning, or even mixed with low-protein meals.
59
FOOD GROUPS
PROTEIN
QUINOA
CHICKPEAS
4g of protein per 100 grams
19g of protein per 100 grams
Quinoa is a unique grain (technically a seed) in
that it contains all nine essential amino acids that
the body needs for growth and repair.
These legumes contain 7.3 grams of protein in
just half a cup, and are also high in fiber and low
in calories.
Usage: Quinoa can be added to soup, or tossed
with vegetables and a vinaigrette to make a
refreshing summer salad.
Usage: Toss into salads, fry and salt as a crispy
snack, or puree into a hummus.
GREEN PEAS
5g of protein per 100 grams
Foods in the legume family are good sources
of vegetarian protein, especially peas. One cup
contains about the same protein as a cup of milk.
EDAMAME
11g of protein per 100 grams
Get your servings of soy the way it appears in
nature: Straight from the soybean, still in the pod.
Boiled edamame, whichcan be served hot or
cold and sprinkled with salt.
Usage: Try it as a snack, an appetizer before
dinner, or added to salads or pastas (minus the
shell, of course.)
BEANS
24g of protein per 100 grams (kidney beans)
36g of protein per 100 grams (soy beans)
There are many different varieties of beans but
one thing they all have in common is their high
amounts of protein.
TOFU & TEMPEH
8g of protein per 100 grams (tofu)
18g protein per 100 grams (tempeh)
Tofu and Tempeh are both soybean products.
Although tempeh has a higher protein content,
it also has more calories compared to tofu.
CHIA SEEDS
17g of protein per 100 grams
NUTS & NUT BUTTER
25g of protein per 100 grams (peanut butter)
All nuts contain both healthy fats and protein,
making them a valuable part of a plant-based
diet. However, be aware that they are high in
calories, so choose varieties that are raw or dry
roasted. Nut butters, like peanut and almond
butter (just nuts and salt, minimal additives), are
also a good way to get protein.
These seeds are an easy way to add protein and
fiber to almost any recipe.
Usage: Chia seeds can be sprinkled over salads,
stirred into yogurt or oatmeal and blended into
smoothies. Mix with liquid and they will plump
up, forming a rich and creamy pudding-like treat.
60
FOOD GROUPS
PROTEIN
A FEW OPTIONS
EXAMPLE OF ONE SERVING
*Guideline Only
Fish
100 grams
Tofu
1/2 Cup
Beans
3/4 cup
Chickpeas
3/4 cup
Lentils
3/4 cup
Eggs
2
Protein Powder
30 grams
61
FLAVOURING
UNLIMITED USE
•
•
•
•
•
•
•
Chilli
Lemon-grass
Lemon juice
Fresh herbs e.g. basil, coriander, parsley, mint
Dried herbs e.g. oregano, Italian herbs
Spices e.g. nutmeg, cumin, turmeric, cinnamon
Pepper
LIMITED USE (example of ONE serving)
•
•
•
•
•
•
1 tbsp pure maple syrup or honey
½ tbsp extra virgin olive oil
½ tbsp balsamic vinegar
1 tsp fish sauce
1 tsp soy sauce
1 tsp sesame oil
FLUIDS
AT LEAST 8 GLASSES OF FLUID PER DAY (2 LITRES)
This can be a combination of...
• Water
• Coffee
• Tea - English Breakfast, Early Grey, Peppermint, Chamomile, Green Tea etc.
Fruit Juice has not been included in this list. While fruit juices do often contain 100% real fruit, it is still a very
energy dense beverage, and it is better to gain the energy from real food instead, as it is more filling.
62
7 DAY FOOD GUIDE
Our Food Guide is based around nutrition from real, whole foods. This leads to a diet that is high in nonstarchy vegetables, excellent quality complex carbohydrates, protein, healthy fats, some fruit and lots of water. It is
important to severely reduce or eliminate refined sugars and alcohol.
By nourishing your body with real food, your body will respond positively with benefits such as more energy
and better skin.
Being a healthy weight is important for a variety of reasons, including increasing quality of life as well as
increasing lifespan due to a reduced risk of diseases, such as type 2 diabetes and heart disease.
SUBSTITUTES
The foods listed in each food group can be substituted in any of
the above meals. Make sure to stick within the same food group to
swap, and the equivalent serving size. e.g. swap ½ cup brown rice
for ½ cup quinoa (both from ‘carbohydrates and grains’ group).
FOOD PREP
Sometimes lack of time can get in the way of eating a
healthy diet. Therefore, it is important to ensure that you are
adequately prepared for your meals every week, to prevent
choosing convenient and unhealthy options. Some meals
can be created in bulk, and then stored in the fridge for the
following week.
63
DAY 1
VEG FRUIT CARB PROTEIN FATS DAIRY
BREAKFAST
- Muesli
½ cup Natural Muesli
¼ cup Natural Yoghurt
½ cup Berries
SNACK
- Celery dipped in Nut Butter
1 celery stick
1 tbsp nut butter (e.g. almond)
✓
✓
✓
LUNCH
- Eggs on Toast
1 slice wholegrain toast
2 eggs, poached
½ avocado
SNACK
- Smoothie
1 banana
1 cup spinach
½ cup milk (or milk alternative)
1 scoop protein powder
✓
✓
✓
✓
✓
✓
✓✓
✓
✓
DINNER
- ½ cup kumara (boiled & mashed)
- 100g protein of your choice
- 1 cup stir fried vegetables
✓✓
TOTAL FOOD GROUP SERVINGS
5+
✓
2
3
✓
3
2
2
64
DAY 2
VEG FRUIT CARB PROTEIN FATS DAIRY
BREAKFAST
- Green breakfast smoothie
1 banana
½ avocado
1 cup spinach
½ cucumber
1 cup unsweetened almond milk
½ cup wholegrain oats
1 scoop protein powder
SNACK
- Yoghurt with berries
¼ cup natural yoghurt
¼ cup berries
LUNCH
- Chickpea salad
¾ cup chickpeas
½ cucumber
2 tomatoes
1 cup Greens of your choice
Splash of Lemon juice
✓
✓
✓
✓
✓
TOTAL FOOD GROUP SERVINGS
✓
✓
✓
✓
✓
✓
✓
SNACK
- Rice thins
2 brown rice thins
1 tbsp peanut butter
DINNER
- Vegetable Fritter
2 Eggs
1/2 Cup Pumpkin & Kumara
1/2 Cup Spinach
1/2 Cup Green Beans
1 Cup Side Salad
✓
✓
✓
✓
✓
✓
✓
5+
✓
2
3
3
2
2
65
DAY 3
VEG FRUIT CARB PROTEIN FATS DAIRY
BREAKFAST
- Oats
½ cup wholegrain oats
1 cup unsweetened almond milk
1 tsp cinnamon (optional)
1 scoop protein powder
½ cup berries
✓
✓
✓
LUNCH
- Leftover Fritter
2 eggs
½ cup pumpkin & kumara
½ cup spinach
½ cup green beans
1 cup mixed greens
✓
✓
✓
SNACK
- Vege Sticks
1 cup celery and carrot sticks
✓
TOTAL FOOD GROUP SERVINGS
✓
✓
SNACK
- Trim milk coffee
1 cup trim milk (almond, cow etc.)
coffee
- Serving of fruit
1 apple
DINNER
- 100g Protein of your choice
- Brown Rice Salad
1/2 Cup brown rice (cooked)
1/2 cucumber
2 tomatoes
Small handful of mixed nuts and
seeds (optional)
1 tsp sesame oil
✓
✓
✓
✓
✓
✓
✓
5+
✓
2
3
3
2
2
66
DAY 4
VEG FRUIT CARB PROTEIN FATS DAIRY
BREAKFAST
- Eggs on toast
1 slice wholegrain toast
1 egg, poached
1 cup spinach (wilted)
1 cup mushrooms
- Trim milk coffee
1 cup trim milk (almond, cow etc.)
coffee
✓
✓
SNACK
- Small handful mixed raw nuts
- Serving of fruit
1 apple
LUNCH
- Wrap
1 wholegrain wrap
100g Protein of your choice
1 cup mixed vegetables - tomato,
cucumber, capsicum, lettuce
2 slices Edam cheese
✓
✓
✓
TOTAL FOOD GROUP SERVINGS
✓
✓✓
✓✓
✓
SNACK
- Serving of fruit
1 orange
DINNER
- Veggie Bowl
1 Hard Boiled Egg
3/4 Cup Chickpeas
1/2 Roasted Kumara
1 Cup Zucchini
1 Cup Broccoli
1 Tbsp Sunflower Seeds (Optional)
✓
✓
✓
✓
✓
✓
✓
5+
✓
✓
✓
2
3
3
2
2
67
DAY 5
VEG FRUIT CARB PROTEIN FATS DAIRY
BREAKFAST
- Muesli and Fruit
½ cup natural unsweetened muesli
½ cup Greek yoghurt
½ banana
½ kiwifruit
SNACK
- Protein Powder shake with trim milk
- Celery dipped in Nut Butter
1 celery stick
1 tbsp nut butter (e.g. almond)
✓
✓
✓
DINNER
- Bunless Burgers
Mashed kumara & chickpea patties
lettuce cups
Fillings of your choice
TOTAL FOOD GROUP SERVINGS
✓
✓
LUNCH
- 5 pieces brown rice salmon and
avocado sushi
SNACK
- Green Smoothie
1 cup spinach
½ cucumber
1 cup coconut water
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
5+
2
3
3
2
2
68
DAY 6
VEG FRUIT CARB PROTEIN FATS DAIRY
BREAKFAST
- Vegetable omelette
2 eggs
¼ cup grated Edam cheese
1 cup spinach (wilted)
1 cup fried vegetables
✓
✓
✓
✓
SNACK
- 1 tbsp peanut butter
LUNCH
- Sandwich
2 slices wholegrain bread
50g protein of your choice
1/2 avocado
1 cup mixed greens
1 cup salad of your choice
✓
✓
TOTAL FOOD GROUP SERVINGS
✓
✓
✓
SNACK
- Berry smoothie
1 banana
½ cup mixed berries
1 cup unsweetened almond milk
DINNER
- Roast vegetable salad
1 cup roast vegetables (kumara &
pumpkin)
1 cup rocket or baby spinach
½ Tomato
- 100g of Protein of your choice
✓
✓
✓
✓
✓✓
✓
✓
5+
✓
2
3
3
2
2
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DAY 7
VEG FRUIT CARB PROTEIN FATS DAIRY
BREAKFAST
- Smoothie
1 banana
½ cup frozen berries
1 cup spinach
1 cup unsweetened almond milk
1 slice wholegrain toast
1 tbsp nut butter
1 scoop protein powder
SNACK
- Trim milk coffee
1 cup trim milk (almond, cow etc.)
coffee
- 1 cup vege sticks
celery sticks
carrot sticks
LUNCH
- Meal of sides
2 eggs scrambled
1 cup spinach, wilted
1 slice wholegrain toast
SNACK
- Avocado & tomato on rice thins
2 brown rice thins
1/2 avocado
2 sliced tomatoes
DINNER
- 100g Protein of your choice
- Salad
1 cup veggies of choice
crumbled feta
1 tsbp raw cashews (oven roasted)
TOTAL FOOD GROUP SERVINGS
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
5+
2
3
3
2
2
70
EATING OUT
It is becoming increasingly easy to find a nutritionally balanced meal while eating out.
However, it is good to be aware that it is still a lot healthier and cheaper to eat most of your meals at home,
where you can prepare the meal yourself and know exactly what is going into your food.
BREAKFAST
•
•
•
•
•
Muesli with yoghurt and fruit (Be aware that some mueslis contain elevated levels of sugar. This will vary depending on the café).
Porridge or oatmeal.
Poached eggs with sides such as spinach, salmon, avocado, tomato, mushrooms.
Omelette.
Smashed avocado on wholegrain toast.
LUNCH
•
•
•
•
Salad with the dressing on the side.
Sashimi (raw fish pieces).
Brown Rice Sushi with fresh ingredients such as vegetables, salmon or tuna - 5 pieces maximum.
Fritter with side salad (Avoid sushi that has fried chicken or other fried foods in it).
DINNER
•
•
Burger chains often offer a ‘bunless’ option wrapped in lettuce instead.
Order a side of vegetables or salad, so that you can fill up on vegetables rather than relying on your
main.
DESSERT
•
(Avoid sorbet or frozen yoghurt as a ‘healthier’ option to ice-cream. These contain just as much sugar and
should be considered a treat the same way ice-cream would be.)
DRINKS
•
•
Smoothies containing fruit, vegetables, yoghurt, milk (dairy or dairy substitute), coconut water etc.
(Some smoothie chains offer their smoothies with frozen yoghurt or sorbet - Avoid this).
Opt for water instead of soft drinks, juices or alcohol when eating out.
71
ALCOHOL
Alcohol is considered a Macronutrient, just like Protein, Carbohydrates and Fats.
AMOUNT OF ENERGY PER GRAM OF MACRONUTRIENT
PROTEIN = 4 kcal (calories) per gram
CARBOHYDRATES = 4 kcal FAT = 9 kcal
ALCOHOL = 7 kcal
Alcohol provides more energy than protein and carbohydrates per gram consumed. Not only does the
alcohol itself contain high amounts of energy, it is often mixed with other fluids that are high in sugars and is
also often consumed alongside foods that are energy dense and low in nutrients.
Alcohol consumption is not recommended if you are trying to lose fat. However, if you do choose to
consume alcohol, do so in moderation and choose options that are low calorie:
• Spirits (e.g. Vodka) mixed with soda water and a squeeze of lime/lemon
• Low Alcohol Wine
• Low Alcohol Beer
DO NOT...
•
•
•
Be misled and choose flavoured soda water, as this still has a high sugar content, stick with plain soda water
Use lime/lemon cordials, instead use 100% lime/lemon juice.
Use fruit juice, even if it is “100% Fruit”, as while this contains no added sugar it is very high in
natural sugars.
Aim to consume water between alcoholic beverages to remain hydrated.
It is always a clever idea to eat a nutritious, satiating meal at home before you go to an event where
there will be alcohol and snack foods. That way you will be less tempted to consume empty calories
from the snacks that are provided, such as chips.
Many people fall into the trap of not eating before drinking, which usually ends up in late night snacks
that are nowhere near as nutritious as one that could have prepared at home.
72
TREATS
As with alcohol, treats should be avoided as much as possible when attempting to lose weight. However, there
are always special events and occasions where it may be difficult to avoid. I therefore recommend limiting any
treat foods to TWICE a week, to ensure that you still see results from following the nutrition plan.
Examples of ONE treat:
1 small slice of cake
2 biscuits 2 slices of pizza
½ a burger
½ portion kumara or potato chips
“ GET
COMFORTABLE
BEING
UNCOMFORTABLE “
Knowledge is key, now that you know some nutrition basics,
you can begin to make healthier lifestyle choices.
It may not be easy or comfortable at first,
but it will be worth it in the long run!
73
GREEK YOGHURT CHIA GRANOLA JAR
INGREDIENTS
3/4
cup of milk (or milk alternative)
1/2
cup greek yogurt
1/4
cup of chia seeds
1
small handful of fresh berries
(strawberries, blue berries,
raspberries etc.)
1
handful of granola
DIRECTIONS
STEP 1 Mix chia seeds with milk (or milk
alternative). Stir and leave until chia has
soaked up the liquid. The texture should be
relatively thick but you should still be able to
stir through the chia mixture with ease.
STEP 2 Add 1 serving of Luxe Protein
Powder to the chia mixture. Stir thoroughly
to ensure powder is mixed in properly.
STEP 3 Put granola and chia mixture in a jar/
bowl.
STEP 4 Top with yoghurt and berries.
Serve & Enjoy :)
74
CHOCOLATE COCONUT PROTEIN B ALLS
Protein Balls are the perfect, healthy snack that we always keep a batch of in our fridge to
keep us satisfied when we need that quick energy boost. With the right combination of
protein, carbs and fats packed into a nutritious ball they are the perfect on the go snack
to keep that hunger craving at bay!
Try whipping up a batch today and you’ll
have a fridge full of healthy protein-snacks
to see you through the week.
PREP AND COOKING TIME
10 minutes
INGREDIENTS
1/2 cup Luxe Chocolate Protein Powder
1/4 cup unsweetened desiccated
coconut
1/4 cup coconut oil
1
teaspoon vanilla essence
1
tablespoon cacao powder
3
tablespoon water
DIRECTIONS
STEP 1 Add all ingredients into a mixing
bowl (except for water)
STEP 2 Add water until you get the right
dough-like consistency
STEP 3 Roll into balls until the mixture is
gone
STEP 4 Refrigerate for 2 hours
75
B ANANA YOGHURT MUESLI
INGREDIENTS
1/4
cup muesli mix
1/2
serving of Luxe Protein Powder
1/4
banana sliced
1/2
cup of natural yoghurt
1
tbsp pumpkin seeds (topping optional)
DIRECTIONS
STEP 1 Put muesli in a cup/bowl/jar.
STEP 2 Add Luxe Vanilla Protein Powder
to 1/2 cup of natural yoghurt and stir until
completely mixed.
STEP 3 Add sliced banana (and any other
fruits of choice) to muesli.
STEP 4 Top with yoghurt and pumpkin
seeds.
76
CHIA MIXED BERRY PUDDING
INGREDIENTS
1/2
1
1/4
1
cup of mixed berries (or berries of
choice)
serving of Luxe Protein Powder
cup of chia seeds
cup of milk/almond milk/any milk
alternative
DIRECTIONS
STEP 1 Mix chia seeds with milk or milk
alternative until soaked.
STEP 2 Add Luxe Vanilla Protein Powder
and stir until completely mixed.
STEP 3 Top with berries of choice and any
other toppings (granola, muesli, yoghurt).
77