Blog, Features, Fit Tips, Nutrition

The Facts

I’ve been thinking over the last few weeks – probably as a result of The 4 Week Body Blitz release – that there are a few universal truths that should be understood before anybody embarks on any kind of aesthetic plan.

The rules of the Blitz are explained throughout – why I want you ding HIIT circuits, why some food options are missing, why I don’t want you having cheat nights – but these are all very specific rules to The Blitz.

The rules in general are of course, more general. I want to explain some of them now…


First of all, you must understand that the dietary factor that will get you results is CALORIES.

Whether you want to gain muscle or lose fat, CALORIES are your priority.

If you implement a calorie deficit (eat less), you will lose.

If you implement a calorie surplus (eat more), you will gain.

All food has calories. You could eat 6 chicken salads a day and come out at 1200 calories, OR you could eat 4 slices of pizza a day and come out at 1200 calories.

The reason I am strict with food in The 4 Week Body Blitz is because I want you eating AS MUCH food as possible throughout the day, with as much NUTRITIONAL value as possible. I do this to ensure you feel FULL, you become HEALTHY and you are AIDING YOUR AESTHETIC RESULTS with the ideal nutrition.

So why the carb cycle? Because this is The 4 Week Body Blitz, so even though calories are the main factor, I am pulling out all the stops to get your the BEST results possible in the SHORTEST time frame possible. Your body needs to burn SOMETHING for energy, and if you are already in a calorie deficit, you are already burning more calories than you’re consuming. I then want to deplete your glycogen (carb) stores, in the hopes that your body then turns to that adipose tissue (fat) around your mid section!


As above, the main factor here is CALORIES.

Your body needs a certain number of calories just to function (your Basal Metabolic Rate), but you then need to eat more to increase your BMR up to your Total Daily Energy Expenditure (exercise).

You could easily just hit your BMR and be slim and nutritionally healthy, but you wouldn’t be fit, strong, energetic, or have a metabolic rate or aesthetic look to shout about.

The same logic applies to WHAT exercise you are choosing to do.

You could go for a walk every day and tick the fit, energetic and metabolic boxes, but you wouldn’t tick the strong or aesthetic boxes.

You could lift weights every day and hit the strong and metabolic boxes, but you’d fall short in the fit, energetic and again, aesthetic boxes.

The reason the exercises in The Blitz are what they are, is because I want you ticking ALL THE BOXES.

Fit, strong, energetic, metabolic and aesthetic…all of these are covered with circuit training.

The exercises alternate between resistance and cardio and everything in between.

Yes you can replace a circuit with a PT session, a spin class or a Metafit every few days, but it wont work as well if you do this daily.

The general rule? Make sure you are getting some form of cardio and some form of resistance training done 4-6 days a week.

The Blitz is more specific than the general rule, yes, but it works. Trust it, and learn from it. 

If you are interested in following a diet that explains how to calculate your own specific calories and macros for your own specific goals, make sure you download the Food Philosophy Guide at the top of this page.