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THE MORE-ATHLETIC-BODY 28-DAY CHALLENGE SUCCESS GUIDE
learn to take command of your physique

LET'S MAKE THIS HAPPEN

Time for an intervention?

The More-Athletic Body 28-Day Challenge is your chance to draw a line in the sand and start moving towards the habits and body you want.

However radical you want to be — whether you’re going for a serious all-in intervention that’s going to dominate your thoughts for the month, or a less severe (but no less serious) baby step type approach, use the info and tools below to develop your perfect 28-day challenge, and then to review and refine month after month to get better and better.

This guide has all you need to know to develop a brutally effective training and nutrition system that fits easily into your life — it’s your framework to get shredded. The end of the drift.

This challenge is about investing in yourself, making your plan, swearing you’ll get it done, and then making it happen... no matter what. It’s an experiment. Make it matter, because it does. Decide what you’re working towards and use this month to get on track. Take it seriously.

This challenge is about investing in yourself, making your plan, swearing you’ll get it done, and then making it happen... no matter what. It’s an experiment. Make it matter, because it does. Decide what you’re working towards and use this month to get on track. Take it seriously.

Reinventing your body my way: It’s not about time (not really), it’s about smart strength training, health and nourishment.

You can change your body and it’s easier than you think.

Use the sections below to get a solid understanding of key habit change and nutrition concepts and get excited to plan your way to your best ever physique.

THE MORE-ATHLETIC-BODY 28-DAY CHALLENGE: WHAT ON EARTH IS IT?

LET'S MAKE THIS HAPPEN

The 28-DAY CHALLENGE: WHAT ON EARTH IS IT? -- In it's simplest terms, this is your chance to set and keep some new improved nutrition and training habits and set yourself up for fast results and long term success.

THE VARIOUS CHALLENGES: This is your challenge. But here a number of reccommended challenge templates for you to customise. Choose the one that excites you the most and tweak it to work for you.

DECIDE AND DEFINE; DON’T BITCH AND WHINE: Certainty, excitement and action. That's what we want. In order to get it, you need a clear, defined challenge.

BEHAVIOUR STRATEGIES

LET'S MAKE THIS HAPPEN

HABIT AND BEHAVIOUR CHANGE BASICS -- Keep these in mind when choosing your intervention.

WHAT IS AN EFFECTIVE MINIMALIST? -- I'm creating an army of them: folks who get serious results through relentlessly applying the minimum effective dose.

HOW TO LOSE A LOT OF FAT, THE EFFECTIVE MINIMALIST’S WAY -- eat better, sleep better, train better.

WHY HABITS MATTER / CHOICE ARCHITECTURE -- Save your willpower for when it's needed.

A FOOL’S GAME: 14 STUPID THINGS MOST PEOPLE DO -- are you guilty of making any of these classic mistakes?

MY FAVOURITE 28-DAY CHALLENGE HABITS -- they aren't all food and training, that's only part of it.

CLASSIC OBJECTIONS AND DIFFICULTIES -- and how to rethink and overcome them.

WEAPONS OF HABIT

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YOUR STORY...YOUR FRAME MATTERS -- write it out, think about it and believe in it. Get this right and execution is easy.

LIFE-OR-DEATH HABITS -- know where your priorities are.

THE MINIMUM-PLUS APPROACH -- a better way to do more and find consistency.

THE GOLDEN RULE OF HABIT AND BEHAVIOUR CHANGE -- it's a pretty big deal.

YOUR HABIT WAR PLAN -- Success starts here. 

NUTRITION

LET'S MAKE THIS HAPPEN

INTRO: WE KNOW NOTHING. BUT FAT LOSS IS EASY -- there's so much we don't know about what foods we should eat and how they affect us, but if you nourish your body properly, prioritise protein, control your carbs and eliminate most processed foods and seed oils... fat loss should be easy!

WE'VE BEEN FED FOOD LIES FOR 100 YEARS -- In order to get healthy, you need a little knowlege of this. In order to get stronger, leaner and healthier while maintaining your peace of mind, you need to understand that a lot of our conventional wisdom is wrong: No you (probably) don't want to lower your cholesterol, no you don't want to avoid salt, no you don't need to eat little and often to avoid starvation mode and 'stoke the metabolic furness'. Read More...

WHY IS NUTRITION SCIENCE SOOOO BAD?
Because it's really, really difficult, and no one wants to fund it except for people with vested interests. As a result, all we have is practically useless epidemiology over-steping it's boundaries and short term metabolic ward studies. Read More...

RESOURCES — This clearly isn't an academic document, I have included many inks and resources for you to dig further. Read.

GETTING LEANER

LET'S MAKE THIS HAPPEN

HOW TO GET FAT -- I'm not suggesting you do this. I'm just laying it out so you can sort-of do the opposite. Read to understand why we are all so fat. 

HOW TO LOSE FAT -- Now we're talking! Turn your back on the typical western diet, proven to be the worst in human history. Read to understand fat loss strategies we use. 

CALORIES IN VS CALORIES OUT -- OR -- THE INSULIN HYPOTHESIS -- Some experts say that calorie balance is all that matters, eat in a deficit and you'll lose weight. Others argue that it doens't work and that controlling insulin is the answer. What should you do?

THE PROTEIN LEVERAGE HYPOSTHESIS AND THE NECCESSITY TO LOOK BEYOND MACROSUnderstand nourishment and hunger. Give your body what it needs and it will be sated. Eat loads of empty calories without enough protein and essential nutrients, and you will still be hungry.

WHAT IS INSULIN SENSITIVITY? -- and why is there a diabetes and obesity epidemic? Read it. 

OTHER FACTORS THAT EFFECT FAT LOSS -- It's not just food and it's not just maths. You may well need to consider your general health, particularly your sleep, and your light.

WHICH FOODS TO EAT

JUST EAT REAL FOOD

NOURISHMENT WITHOUT HARM -- That's our goal. A few ways to decide which foods to build your diet from, which to shun and which to include with suspicion or simply for pleasure. Read it.

‘PALEO’ -- A powerful but flawed way of choosing our foods.

GO VEGAN!! ..if you hate people, animals and the planet. I honestly loath to inclue this section, but so many have been lead astry by the lies, propaganda and mis-information spread by vegans and processed food companies, we must arm ourselves with this knowledge.

Why veganism isn’t healthy

Why veganism isn’t better for the animals

Why veganism isn’t better for the environment

MEAT CAUSES CANCER HEALTH...and lack of meat increases the chances of deficiency.
It’s anti-inflammatory too. The real problem is if not meat, then what?? Every other thing you eat is likely less nutritious, more insulin spiking and more inflammatory. Read More...

WHAT IS A SUPERFOOD? -- A better way to think about nutrition and avoid the hype of over-priced superfood nonsense.

FASTING / KETO / METABOLIC FLEXIBILITY

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FASTING: OMAD, 5:2, 16:8, Alternate day, snake diet -- I don't think fasting is essential. But I think it's pretty damn useful. It may well make your fat loss journey, 10 times easier than you think. Especially if you want to keep eating 'normal people foods'. Let's talk about it.

FAT ADAPTATION DISCUSSED -- If you think you need carbohydrates, you're wrong. If you want to understand why keto and fasting enthusiasts say they don't get hungry, try to understand and experience being fat adapted. Read it.

KETO -- it's so hot right now. It used to be too, when it was Atkins, and before that when we spent millions and millions of years evolving without easy access to carbohydrate stores. It won't go away. You don't definitely need it, but it might make your life so much easier. Undertsnd ketosis.

THE 'CARNIVORE' NUT JOBS -- Surely you can't live just off meat?! Or can you? Should you? Probably not, but you should probably consider being more 'Meat Based'. Get Nourished.

BUILDING YOUR PERFECT WAY OF EATING

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WHAT TO BUILD YOUR DIET FROM -- Choose the foods that will make up your way of eating during this challenge.

GETTING YOUR MACROS RIGHT: PRIORITISE PROTEIN, FUEL WITH FATS, CONTROL CARBS. A decent heuristic for most people to start with. Read More...

SHORT-TERM vs LONG TERM -- Just a quick reminder to make smart decisions and plan both for the short and long term. Read More...

THE LADDER OF THE DIETS: Gettting the body you want is about eating the right foods in the right structure. Here's a ladder of strategies from the less severe to most severe to help you pick the right way of eating for your challenge. See the ladder

HOW FAR DOWN THE LADDER MUST YOU GO? You might get results by making one or two healthy changes, but you might have to eat only one (carb free) meal per day!!! Come on, let's talk about it...

IS THAT ENOUGH FOOD / MINIMUM AMOUNTS I do agree that the more good food you can eat and still get results, the better. But sometimes you may need to eat way less than typical calculations will show in order to get results. My thoughts on this.

DO YOU HAVE TURN INTO A FOOD WEIRDO? -- Or can you still go out with your friends and eat at a resturaunt? The higher your motivation, or the worse your health, the more extreme you’ll likely be. You don’t know what you’ll need to do until you test, but if you startegise well, you should be able to enjoy the best of both. Read on.

WHAT IF IT’S NOT WORKING?! -- Panic and give up?! or refine and go deeper. A few thoughts on actually getting and keeping results, even if it's not as easy as you'd like. Read it.

LET'S GET DOWN TO BUSINESS

LET'S MAKE THIS HAPPEN

TIME TO DEFINE AND FRAME YOUR CHALLENGE -- take responsibility and get results. Read it.

MOTIVATION-OMETER -- Your challenge difficulty must match your motivation level. Check it.

CONFIDENCE-OMETER -- Get a 7 or above or you need to replan. Check yourself.

READY TO GO CHECKLIST -- Are you sure you're ready for this? Prove it.

BEHAVIOUR REHEARSAL DRILL -- Make sure you know how to implement! Rehearse.

YOUR DECLARATION -- If you're ready, put your word on it. Swear.

MONTHLY REVIEWS -- This isn't designed to be a one-off thing. I like you to use the turn of each month as call to analyse, add novelty and come up with new ideas. That's what The Strength Sessions system is all about.

CLOSING

LET'S MAKE THIS HAPPEN

I don’t see this guide as a finished product, but rather a base for my clients to work from — whether you’re a personal training client, a class member, an online training / consulting client or for all you Strength Sessions Online programme users --  this is the foundation of how we get results, results that stick.

I’m constantly seeking to refine and improve this guide to be sharper, clearer, linked to better resources, more inspiring and easier to follow. So if you have any questions or suggestions as you go through, please get in touch!

Tom

Time for an intervention?

The More-Athletic Body 28-Day Challenge is your chance to draw a line in the sand and start moving towards the habits and body you want.

However radical you want to be — whether you’re going for a serious all-in intervention that’s going to dominate your thoughts for the month, or a less severe (but no less serious) baby step type approach, use the info and tools below to develop your perfect 28-day challenge, and then to review and refine month after month to get better and better.

This guide has all you need to know to develop a brutally effective training and nutrition system that fits easily into your life — it’s your framework to get shredded. The end of the drift.

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