Abs plan 2015

Hi Fitbuggers

As many of you know, the Fit Bug America Lifestyle Diet is a ‘simple’ one (We’ll talk more about it next week). But today is all about a general kick start plan for 2015.


Yes, 2015. Because what you start today is the plan that you’ll have for the next several years.


Because what we do in fitness is a lifestyle and NOT a diet. What you do today will be similar to what you’ll be doing a few years from now, with some obvious unforeseen changes, as we don’t know what changes will come. Nevertheless, it’s all about the approach. And today I’ve created a new years action plan list for typical endomorphs. Because that’s what most of us probably look like now after all of that Christmas binging.

Endomorph characteristics

  • Naturally high levels of body fat (often overweight)
  • Usually large boned, large joints, large frame (but not always)
  • Short, tapering arms and legs
  • Smooth, round body contours (round or pear shaped body)
  • Wide waist and hips
  • Waist dominates over chest
  • Tendency to always store excess calories as fat (can’t get away with overeating)
  • Keeping fat off after it is lost is a challenge
  • Tendency to be sluggish, slow moving and lacking energy
  • Slow thyroid or other hormone imbalance (sometimes)
  • Fairly good strength levels
  • Sensitive to carbohydrates (carbs are easily stored as fat)
  • Responds better to diets with higher protein and low (or moderate) carbs
  • Naturally slow metabolic rate/low set point (fewer calories burned at rest)
  • Falls asleep easily and sleeps deeply
  • A lot of cardio is necessary to lose weight and body fat
  • Extremely difficult to lose weight (requires great effort)
  • Bouts of fatigue and tiredness
  • Often describe themselves as having a “slow metabolism”
  • Tendency to gain fat easily as soon as exercise is stopped
  • Tendency to lose fat slowly, even on a “clean,” low fat, low calorie diet.
  • Often overweight, even though they don’t eat very much
  • Respond best to frequent, even daily, training

Plan of action quick tips

  1. High protein, medium to low carbs
  2. Exercise is an absolute MUST
  3. Large amounts of cardio
  4. Get more activity in general
  5. Make a lifelong commitment to fitness
  6. Train hard
  7. Increase your training frequency
  8. Increase your training duration
  9. Avoid over-sleeping
  10. Watch Less TV
  11. Use metabolism-stimulating exercise
  12. Always be on the lookout for something to motivate and inspire you.
  13. Restrict carbohydrates, but never remove them completely
  14. Keep cheat meals to only once per week
  15. Be consistent and persistent

These are simply basic starter action points that you can take up. Obviously you’ll have your own to add to this. But stay tuned for next weeks update that we’ll be sending you on January the 9th. So that’s a date to mark in your diary.

Shaun and Team Fit Bug


If you missed last weeks 2011 wrap up, you can download it ===> HERE


And now for some motivation. That’s ouuur game 🙂

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