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QUICKSTART GUIDE

1. Introduction to Team Body Project

2. Thefitnesstest(step1)

3. Optingoutofthefitnesstest

4. Choosingaworkoutprogram(step2)

5. IncreaseNEAT(non-exerciseactivitythermogenesis)(step3)

6. Takingmeasurements(step4)

7. Gettingequipped(step5)

8. Tenbasicnutritionprinciples(step6)

9. Tenbasicexerciseprinciples(step6)

10. Tenbasiccomplianceprinciples(step6)

11. Summary

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Copyright©2019ButterflyPublishing. FirstpublishedinGreatBritainin2018.

Allrightsreserved.Nopartofthispublicationmaybereproduced,sharedortransmittedinanyformorbyanymeanswithoutthepriorwrittenconsentofthecopyrightowners.

Textcopyright©DanielBartlettandAlexandraBartlett.

BookdesignedbyR&WMediaLimited.EditedbyNicholaTyrrell,JoLightfootandL.Staggs.PhotographybyLovelightPhotography.

www. teambodyproject.com

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INTRODUCTION TO TEAM BODY PROJECT

INTRODUCTION

Younowhaveaccesstoover200+workouts,multipleworkoutplans,educationalbooksandavastrangeofresourcestouseinpursuitofincredibleresults.

Weprovidethemostcompletehealthplanintheworld,butthereisnoneedtofeeloverwhelmed.

Thisguidewillhelpyou:

A. ChooseanexerciseplanB. GetsetupforsuccessC. Makesmallchangestoyourdietandlifestylethatwillimproveresults

WiththeQuickstartGuideyoucanbeconfidentyouwill:

• Losefatandretainmusclemass• Getfitandtoneyourmuscles• Improvemosthealthmarkers• Reducechanceofdisease

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STEP 1: The Fitness Test (optional)

CLICK HERE FOR FITNESS TEST

BeforeyoustartfollowingaTeamBodyProjectprogramwerecommendfindingyourstartingpointusingourfitnesstestthatassessesvariousaspectsoffitness:

1. Upperbodystrength–pressup(moderatedorfull)2. Lowerbodystrength–squatandskisit3. Corestrength–plank(moderatedorfull)andsitup4. Cardiofitness–burpee(moderatedorfull)

Thisfitnessscoreshouldbeseenasaguide only.Giventhelimitedamountofexercises,itisnotdefinitive.

Why is the fitness test important?

1. Mostpeoplearestrongerincertainareas.Thistestwillenablethemtohighlightareasfordevelopment.

2. Thefitnesstestprovidesyouwithabenchmarktotrackyourprogress.Asyoumovethroughourprogramsit’sexcitingtotrackhowfaryou’vecome.

3. TakingthefitnesstestwillallowustosuggestthemostsuitableTeamBodyProjectworkoutprogramforyou.

Takethefitnesstestnowbeforereturningtothismodule.

What happens after the fitness test?

Oncethefitnesstestiscompletewewillrecommendaworkoutplanbasedonyourscore.Guidelinesonsuitablefitnesstestscoresareinthismoduleforallexerciseplans.

Opting out of the fitness test

Youmaydecidethatyoudon’tfeelreadyforthefitnesstestoryouare alreadyconfidentinyourownability. If you feel that you are a complete beginner, or have been out of a regular exercise for a while, you can select the 'Real Start' program which is the lowest impact plan. If you already know that you are either a 'starter', 'intermediate' or 'advanced' exerciser, you can begin your journey with either the 'Trainee', 'Apprentice', or 'Graduate plans respectively.

INTRODUCTION

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Step 3: Increase NEAT

Non-ExerciseActivityThermogenesis(NEAT)isactivitybeyondyourfocusedexerciseandnaturalmetabolism.It’sacombinationofyournormaldailyactivity,yourpostureandyourgeneralmovement–anythingthatusesenergybeyonddeliberateexerciseandyourbaselinemetabolicrate(BMR).

IgnoringNEAThasafargreaterimpactonyourmetabolismthananythingelse.

• Buyatracker• Makegoodchoices• Beactive

Moderate versus Low NEAT over 12 weeks

Person 1: Moderate NEAT Person 2: Low NEAT

NEAT +500kcalperday +250kcalperday

Calorie intake 1,500kcal 1,500kcal

Exercise 30minutes=250kcal 30minutes=250kcal

Weekly difference 1,750kcalmoreburnedthan Person2

1,750kcallessburnedthan Person1

12 week weight difference

Lost6lbmorethan person2*

Lost6lblessthan person1*

*assuming3,500kcal=1lbinbodyweight

Deciding on NEAT

ThemainwaywecontrolNEATisbytrackingoursteps.Themajorityofphoneshavefreeappstouseoryoucanbuyanactivitytracker.

NEAT table

LowNEAT:Lessthan<5,000stepsperdayModerateNEAT:5,000–10,000stepsperdayHigherNEAT:Morethan>10,000stepsperday

THE JOURNEY

Onceyouhavechosenaworkoutprogram,orifyouhavealreadychosenaworkoutprogram,youarereadyforthenextstep.

Step 2: Choose a workout program

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Step 4: Take Measurements

Ifyouwanttoknowthatwhatyouaredoingisworking,you’llneedtotakemeasurementstocheckagainst.

Asageneralruleofthumbyoucantake:

• Weightweekly• Measurementsbi-weekly• Aphotographmonthly

Weight

Wesuggestagainstweighingeverydayasitcanfluctuatewithwaterretentionandcauseunnecessaryconcern.Werecommendweighingweeklyasitgivesyoutheopportunityto‘steertheship’iftheresultsaren’twhatyouwereexpecting.

Calibrating scales

Findsomethingheavythatisafixedweightlikeadumbbell(over7lb/3kg).

• Beforeyouweighyourself,firstweighanobjecttoensurethescaleshavenotchangedthecalibrationpoint

• Checktheweightoftheobjectacoupleoftimes• Rechecktheweightoftheobjecteveryweekbeforeyouweighyourselftocheckcalibration

Creating similar conditions before weight is taken

1. Eatyourlastmealofthedayasearlyaspossibleontheeveningbefore.Makethisthesametimeyoueatyourfinalmealeveryeveningbeforeweighingandmeasuring

2. WeighyourselfAFTERanybathroomtoilethabitsandBEFOREanydrinksorfoodsinthemorningatthesametime

3. Weighyourselfcompletelynakedorwithunderwearonly

Thistimeoftheweek,EVERYweekistheONLYtimeyouweighyourself–aftereatingatthesametimethenightbeforeandfollowingthesameprotocolinthemorning.

A note on single measurements

Nevertakethenumberonthescalesonanygivenweektooseriouslyandcertainlydon’tpanicandmakedrasticchangesonewayoranother.Whetheryou’velost4lb(1.8kg)orgained1lb(0.45kg)inasingleweekisnotnecessarilyindicativeofyouroveralldirection.Ifyouconsistentlydon’tloseweightorconsistentlygainweight,thatiswhenyoushouldrespond.

THE JOURNEY

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Taking measurements

Youshouldtakeyourmeasurementseverytwoweeksandifyou’regoingtodoit,youshouldhaveadecentmeasuringtapethatyoucanuseeasily.Takemeasurementsafteryouhaveweighedyourself.Alwaystightenthetapetoasnugfit.

Shoulder: Measureatthewidest pointoftheshoulders.Measureafteranormalratherthanforcedexhalation.

Chest: Measureacrossthenippleline.Measureafteranormalratherthanforcedexhalation.

Upper arm: Measureatthehalfwaypointbetweenelbowandtopofshoulderwithanunflexedarm.Measuretothispointifyouhaveto.

Waist: Measureacrossthebellybutton.Relaxandmeasureafteranormalexhalation.

Hips: Measureatthewidestpoint.

Thigh: Measurehalfwaybetweenthekneeandthethighcrease.

Taking a photograph

Takeafullbodyphotograph:

• Directlyfronton• Directlybacktocamera• Facingtooneside

Takeallfuturephotographsinthesameroomunderthesamelightingconditions.Ifyouretakeyourphotoseverymonthyoushouldseeasignificantdifferenceinyourimageanditisaveryvisualwayoftrackingyourprogressoveraperiodoftime.

THE JOURNEY

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Step 5: Getting equipped

For workouts:

• Dumbbells(seeBuying the correct weightsonthefollowingpage)• Exercisemat• Waterbottle• Towel• Comfortableexerciseclothes• Suitabletrainingshoes(formostpeople‘crosstrainers’arethebestoptionforhomeworkouts)

For measuring:

• Calibratedscales• Measuringtape

For nutrition:

• Containersforpreparedfood• Agoodblenderorjuicer• Proteinshakerforshakesandsmoothies• Non-stickfryingpan

THE JOURNEY

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Buying the correct weights

Beginner female dumbbell set

Unlessyoucanafforditoralreadyownthem,thereislittlepointinpurchasingweightsthatare1kgorless.Youwillsoongrowoutofthemandcanusewaterbottlesorotherhouseholditemsinstead.

Note: 1 kg = 2.2 lb

1. First set (light). Yourstarting‘light’weightshouldbearound2kg(4-5lb).(Note: if you are using 1 kg for ‘light’ this will become your medium weight.)

2. Second set (medium).Havinga‘medium’weightofaround3-4kg(6-9lb)wouldbehugelybeneficial

3. Third set (heavy).Afteratime,youmayfeellikeexercisessuchassquatvariationsareprovingtooeasywith3-4kgweightsandatthispointwewouldrecommendpurchasinganadditionalsetofdumbbellsof5-6kg(10-14lb).

Beginner male dumbbell set

1. First set (light).Yourstarting‘light’weightshouldbearound3kg(6-7lb).(Note: if you are using 1 kg for ‘light’ this can become your ‘medium’ weight.)

2. Second set (medium).Havinga‘medium’weightofaround4-5kg(8-12lb)wouldbehugelybeneficial.

3. Third set (heavy).Afteratime,youwillfeellikeexercisessuchassquatvariationsareprovingtooeasywith4-5kgweightsandatthispointwewouldrecommendpurchasinganadditionalsetofdumbbellsof7-8kg(14-20lb).

Note: These are rough guidelines only and you should adjust according to your own strength and capabilities.

THE JOURNEY

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Step 6: Implement the 10 rules of nutrition, exercise and mindset

2. Eat healthy fats with every meal.

Healthyfatsarevitalforyourimmunesystemandyouremotionalandphysicalhealth.

Make25%+ofeachmealproteinbased.

TASK

Make25%+ofeachmealfatsbased.

TASK

Ten nutrition BASICS

Thetenbasicprinciplesoutlinedbelowcanbeappliedtosuccessfullyachieveresults.

1. Eat protein

Mostpeopledon’teatenoughprotein,butproteinisthebuildingblocksofthehumanbody.Withoutitwecan’trepairorbuildnewmuscles.

3. Eat healthy carbs with every meal.

Carbsaren’tbad.Theysupportperformance,energyandrepair.

Make25%+ofeachmealcarbohydratesbased.

TASK

4. Load up with vegetables.

Vegetablesfeelupthedigestivetract,makingyoufeelfullwhilebeingpackedwithvitaminsandminerals.

Makebetweenaquarterandhalfofyourplatevegetableswitheverymeal.

TASK

THE JOURNEY

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5. Drink enough water.

Thinkyou’rehungry?Youmaybethirsty.Drinkplentyofwaterandkeephungeratbaywhilstsupportingjustabouteveryprocessinthebody.

Drinkbetween1and3litresofwatereveryday-adjustingforexercise,climateandoverallbodyweight.

TASK

6. Eat slowly.

Ifyoueatslowlyyouwilleatless,enjoythefoodmoreandutilisemoreofthenutrients.

Putyourcutlerydownbetweeneachmouthfulandenjoyyourfood.Don’tpickupyourcutleryagainuntilyouhavefinishedyourmouthful.

TASK

7. Consider quantity.

Caloriebalancedrivesfatandweightloss.

Youcantrackcalories,practiseportioncontroloreatintuitively,butyoumustconsiderquantitytoloseweight.

TASK

8. PLAN to break the above rules.

Whenitcomestoweightloss,goodenoughisbetterthanperfect.Thiscreateslong-termsustainability.Youcan’teathealthyALLthetime.

Decidewhenyouaregoingtorelaxandbreaktherules.Providedyoueathealthilymorethan70%ofthetime,youwillgetresults.

TASK

THE JOURNEY

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9. Control your environment.

Ahealthyenvironmentmakeseatinghealthilymucheasier.

Prepareyourmealsinadvance.Havehealthysnacks,waterandsupplementsavailableandready.Clearoutyourcupboards.

TASK

10. Food is only food

Foodisallcrucialforourhealthyandlivingagoodlife.Nofoodisgoodorbad,itisonlyfood.

Remindyourselfthatfoodisnotthesolutiontoorcauseofourproblems.Itisfoodthatcanbeenjoyedandhelpsusliveahealthy,happylife.

TASK

Followthese10rulesalongsidearegularexerciseroutineandlifelongresultsareguaranteedtobeyours.

Implementtheserulesintoyourhealthplanasmuchasyoucan.

ACTION

THE JOURNEY

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Ten Exercise BASICS

Usethefollowingbasicrulestogetthemostfromyourexercise:

1. Exercise for more than 150 minutes per weektoplaceyourbodyin‘fatburning,musclerepairingmode’(around20minutesaday).

2. Exercise for no more than 450 minutes per weekunlessyouhaveperformancespecificgoals(around60minutesaday).

3. Include a mix of resistance, cardio, mobilization and active recovery forbestresults.

4. Have at least one rest day(totaloractive)perweek.

5. Have a ‘lighter’ exercise week every 6-8 weekstomaximizelong-termprogress.

6. Increase personal intensityondaysyouhavetheenergy.

7. It’s fine to ‘go through the motions’ondaysyoufeeltired.

8. Know which muscles you are usingatalltimes.

9. Consciously apply tension to the muscles you are working.

10. Just press play.Whenindoubt–justdoit!

Implementtheserulesintoyourhealthplanasmuchasyoucan.

ACTION

THE JOURNEY

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Ten Compliance BASICS

Themostimportantfactorbehindyoursuccessisgettingitdone.Agoodhealthplanthatcanbefollowedallofthetimeisinfinitelybetterthana‘perfect’planthatyoustruggletofollowhalfthetime.

1. Just do it. THE motto at Team Body Project.

Raining?Doitanyway.Feelbad?Doitanyway.Feeltired?Doitanyway.

Nobodyregrettedaworkout.Ever.Nobodyregrettedahealthymeal.Ever.

2. Choose discipline. (Motivation is a dirty word here..)

Ifyouthinkmotivationwillhelpyoureachyourgoals-youwon’treachyourgoals.Onlydisciplinecanhelpyouachieveyourgoals.

Choosetobedisciplinedandseeyourplanthrough.

3. Let ‘mistakes’ go.

Youwillmake‘mistakes’.Youwilleatthewrongfoodsandmissworkouts.

Providedyouletitgoandmoveonitwon’thaveANYimpactonyourresults.

4. Focus on building habits.

Habitsdriveeverything,fromdrinkingwateranddailyexercisetothatSoyLatteyoudrinkeverydayonthewaytowork.

Regularhabitsarethegamechangers.

5. Plan ‘unhealthy’ meals.

Youcan’teat‘healthy’allthetime.Youdecidewhenyoudoandwhenyoudon’t.Beinchargeofyourchoices,healthyandlesshealthy.

6. Plan rest periods and downtimes.

Youcan’texerciseatthelimitallthetime.Decidewhenyouwillputyourfeetupforafewdaysinadvance.

7. Expect peaks and troughs in your results.

Therewillbeweekswhenyoudon’tloseweight.Therewillbeweekswhenyougainalittleweight.Itisinevitable.Ifithappensacoupleofweeksinarowmakesomechanges.

8. Draw a line in the sand.

Everydayisanewday.Bringyoursuccesses,andlearnfromyourmistakes-don’tbringthemwithyou.

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9. Be prepared.

Ifyouwanttoeathealthyandexercise,youhavetobeprepared.Preparesnacks,preparemealsandprepareyourday.

10. Just do it. Did I say that already?

Ifallelsefails.Just.Do.It.Thisphilosophyworks!

You’llfeelbetterandreadytogoagainifyoujustdoit!

Implementtheserulesintoyourhealthplanasmuchasyoucan.

ACTION

THE JOURNEY

Summary

ToimplementacomprehensiveandeffectiveQuickstart:

• Takethefitnesstest(optional)• Selectaworkoutplan• FocusonachievinghigherNEAT• Takemeasurementstotrackagainst• Getequipped• Implementthenutritionbasics• Implementtheexercisebasics• Implementthecompliancebasics• Jointhecommunity(optional)