The Fat Burn Revolution (10 page)

It’s time to leave behind the days of guiltily cramming tasteless, cheap foods into your body. Eating should be a pleasurable activity and knowing that your food is
nourishing and helping your body to thrive makes it a much more relaxed and satisfying experience. Bon appetit!

Now, you understand the principles behind the Fat Burn Revolution, it’s time to get ready to put the programme into action.

the gear

The only essential exercise equipment for the training programme is a set of dumbbells and a gym ball (sometimes called a Swiss ball or exercise ball).

dumbbells
For the majority of people kitting themselves out for
the Fat Burn Revolution, bar-and-plate dumbbell sets are going to be the best option. These come with a pair of bars and a range of circular weight plates with holes in the centre for sliding onto
the bars. The plates are then secured on the bars with collars. The two most common types of these are spinlock collars, which screw into place, or clip collars, which expand when you squeeze the
levers and snap into place when released. I like the clips because they take less time to get on and off, but the spinlock collars don’t take much longer and are a bit more robust, which is
worth bearing in mind if you’re capable of lifting very heavy weights.

The plates are usually made from either cast iron or concrete encased in plastic or rubber. The cast-iron type are a bit more expensive, but in the long term they’re well worth the extra
investment. Because metal plates are narrower they take up less space on the bar, leaving room to add more plates on as you get stronger. Another advantage of bar-and-plate dumbbells is that they
don’t take up a lot of space. You can take them apart when you’re not using them so they’re easy to stow away.

Combine the workouts with close adherence to the eating guidelines and the fat won’t stand a chance.

Fixed-weight dumbbells are considerably more expensive for a comprehensive set and require more storage space because you will need several pairs. But they do have the great advantage of not
requiring any set up, which reduces time spent making adjustments between exercises. So fixed weights are ideal so long as you have access to the right range of weights to challenge yourself. They
usually also tend to be a bit more comfortable to hold.

Everyone is different and the weight of the dumbbells you will need to use will depend on the condition of your individual body. Beginners tend to need a set with dumbbell options starting from
3kg pairs up to 10kg pairs to get started. However, you may well find your needs are different. My general recommendation for your starting set-up, if you’re buying a bar-and-plate set, is to
look for one with a total weight of at least 20kg. If you’re buying fixed weight dumbbells don’t bother with anything lower than 3kg (single dumbbell weight) and get at least three
different pairs. Something like 4kg, 6kg and 9kg pairs will most likely be enough to start you off.

Be aware that you will get stronger, probably quite quickly, and you may well require heavier weights after just a few weeks of doing the Fat Burn Revolution workouts. At the time of writing,
suitable bar-and-plate sets are available at around £30–£50. Fixed weight dumbbells at the weights I mentioned would cost around £15–50 per pair (the heavier ones
being more expensive, obviously).

So, you will need to invest in weights. But in my opinion a set of dumbbells is the best, most versatile piece of exercise equipment you can buy and there will always be a place for them in your
training no matter how far you progress. A half-decent set should last a lifetime. (I still have a pastel-coloured 3–5kg dumbbell set my grandparents bought me when I was first getting into
exercise when I was 17!) Dumbbells are not a gimmicky gadget and, for good reason, have been a staple in every decent gym since the advent of gyms as we know them!

gym ball
Getting yourself a gym ball shouldn’t require much
investment at all. A 65cm one will be right for most people. At the time of writing these are available for under £10 if you shop around. You’ll need this for some of the abdominal and
core exercises in Phases II and III, so not until four weeks into the programme if you are following the standard schedule.

other equipment
Other useful items are an exercise mat and step or
bench. If you don’t have these and don’t want to invest in them, you can improvise by placing a towel on a well-cushioned floor and lying on that instead of a mat. Instead of a step or
bench you can use your stairs at home or, for some exercises, a chair or bench or (sturdy) coffee table will do fine.

Wear comfortable clothing which allows you to move freely and your skin to breathe.

Of course, you will also need suitable clothing. It doesn’t have to be special fitness gear if you don’t have it, just wear something comfortable that you can easily move around in.
I recommend a good cushioned pair of training shoes for any of the sessions that involve jumping. You can also wear these for sessions that only involve resistance training, but many people (myself
included) prefer to wear ‘minimalist’ thin-soled shoes or to do the sessions with bare feet for maximum stability. For ladies, a well-fitted sports bra is essential – this is one
item of specifically designed exercise clothing you should not workout without.

the grub

Once you’ve got your kit sorted it’s time to go grocery shopping. Buy lots of vegetables, and I mean lots! As you know, you’ll be cutting right back on cereals
and grains (including bread, pasta, rice and pastry), anything containing refined sugar and most dairy products. You will be replacing those with nutrient-filled veggies, fruits and lean proteins
(fish, white meat, lean cuts of red meat, eggs, beans and pulses, Quorn, etc.) so stock up!

the gadgets

If you don’t have weighing scales and a basic tape measure, it would be a good idea to get hold of some. Body-fat analyser scales can be a useful gadget too. These measure
your body-fat percentage as well as weight. Many models also give hydration level and muscle mass estimates. They have their limitations, but they can be a handy way of tracking progress.