The ultimate 28 day transformation challenge

Are you ready to take on the JDP Health and Fitness 28 day transformation challenge?

Matt Williams talks us through the 28 day transformation challenge Photo: JDP Fitness

You’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio and HIIT.

Newsflash: While that’s critical to your ultimate success, that’s just not enough for you to lose the fat you want to. Post-summer holiday now is the perfect time to take on the 28 day Transformation Challenge from our friends at JDP Fitness.

We have enlisted the help of our friends at JDP Fitness, one of London’s premier transformation specialists, to help guide you on the way to a 28 total body transformation. To reach your short-term transformation goal, you must also follow a transformation diet.

Why? Here is JDP manager and elite trainer Matt Williams to explain why.

“Even if you were to work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a drink with friends or a burger at lunch,” explains Matt. “Diet is a huge, so to speak, part of the fat-loss equation. It’s the backbone of your entire plan, the foundation of a transformed body.”

But don’t just take his word for it. Have a look at some of the transformation case studies that JDP has achieved here.

“Nutrition determines your success or failure, plain and simple,” continues Matt. “The diet is 65% of what you need to get in shape and we should know as we have helped countless dedicated city workers reach their goals and achieving their best body ever. Now this challenge will not be as comprehensive as our 12 week transformation package. However, its amazing what you can achieve in 4 weeks and kick start your fat loss journey.”

You’ve got 28 days to get to your goal, so we’ve recruited Matt to help you every step of the way. He’s created a diet and exercise plan that will suit anybody who wants to look their best, shedding as much fat as possible in a very short time. With just under a month, there’s no time to fool around, so commit today!

Go to the supermarket and stock up tonight. Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off that impressive toned physique in a month.

Your get-lean principles

Photo: JDP Fitness

“Strict. Strict. Strict. This is your mantra for the next 28 days,” demands Matt. “There’s just no way around the nutrition.”

And eating clean is the name of this transformation challenge. Matt’s diet plan is filled with fresh, clean foods that are as unprocessed as possible. The plan includes five days’ worth of meals that you can use across the 28 days.

This is what your weekly meal plan looks like.

Day one

Meal 1

• 1/2 cup oats made with water
• 1/2 cup strawberries
• 3 egg whites cooked with 1 yolk

Meal 2

• 1 cup green vegetables
• 8 oz. chicken breast

Meal 3

• Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce

Meal 4

Protein shake made w/ 40 g whey protein

Meal 5

• Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli

1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber

Day two

Meal 1

• 1 medium bagel with 2 tbsp. reduced-fat peanut butter
• 3 egg whites cooked with 1 yolk

Meal 2

• 1 cup brown long-grain rice (cooked amount)
• 1 cup green veggies
• 6 oz. chicken breast

Meal 3

• 1 cup green veggies
• 6 oz. lean steak

Meal 4

• Protein shake made w/ 30-40 g whey protein

Meal 5

• 8 oz. Salmon
• 1 cup broccoli

1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fib

Day three

Meal 1

• 1/2 cup oats made with water
• 3 egg whites cooked with 1 yolk
• 1 piece fruit

Meal 2

• 1 cup green veggies
• 8 oz. chicken breast

Meal 3

• 1 cup green veggies
• 6 oz. lean steak
• Large baked sweet potato with skin (3-4″ in diameter)

Meal 4

• Low-carb, low-sugar protein bar

Meal 5

• Omelette made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa

1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber

Day four

Meal 1

• 1 cup whole-grain cereal
• 1 cup 1% milk
• 1 piece fruit
• 1 Tbsp. peanut butter

Meal 2

• Large baked sweet potato with skin (3-4″ in diameter)
• 1 cup green veggies
• 6 oz. chicken breast

Meal 3

• Large baked sweet potato with skin (3-4″ in diameter)
• 1 cup green veggies
• 6 oz. lean steak

Meal 4

• Protein shake made w/ 30-40 g whey protein

Meal 5

• 16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo
• 6-8 stalks asparagus

1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber

Day five

Meal 1

• 1/2 cup oats made with water
• 3 egg whites cooked with 1 yolk
• 1/2 cup strawberries

Meal 2

• 1 cup green veggies
• 8 oz. chicken breast

Meal 3

• Large baked sweet potato with skin (3-4″ in diameter)
• 1 cup green veggies
• 8 oz. sliced turkey

Meal 4

• Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5

• 7 oz. lean steak
• 6-8 stalks asparagus

1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber

Here are Matt’s three simple principles to shed fat fast and transform your physique.

Photo: JDP Fitness

1) Eat at least 1 gram of protein per pound of bodyweight, daily. If your protein intake is too low on a restricted-calorie diet, you’ll lose a lot of muscle in addition to any fat you’re lucky enough to shed. A high protein intake will help you preserve lean mass during your dieting phase. Choose lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements. The diet provided here contains plenty of protein to help your body repair from the hard work and exercise your re putting it through.

2) Keep your carbohydrates low to moderate when trying to lose weight. Make sure you are getting good quality and not too much quantity of carbs. Good, clean, fibre-rich carbs include oats, sweet potatoes, rice and whole-grain bread.

3) Drink at least a four litres of water per day. It will keep you hydrated and healthy. Water should be your primary beverage during dieting. You don’t need to be wasting precious calories on sugary drinks and hot drinks.

How to stay on track

Habits and cravings are the devil when it comes to dieting. Let’s deal with habits first. It will take a good week or two to ease into dieting. Fast food is so easy and there’s a fast food establishment on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you. The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a Pret sandwich or burger at lunch. You will now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.

To stay motivated and deal with cravings, Matt has a couple of excellent recommendations. First, schedule a cheat meal on every seventh day. “Many of my clients have their cheat meal on Sunday, so then they’re ready for Monday and the week to come,” says Matt. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to — pizza, lasagna, doughnuts, beer, chips, you name it! Remember, though, it’s just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

Second, take a few photos of yourself to keep your motivation up. “Most of the people who come to me are doing it for a reason,” Matt explains. “They’re going on vacation, getting married, or maybe want to set a good example for their children. I always have them strive for that goal. I take front, side and back pictures of them at the beginning and have them post the photos on their mirror at home. I tell them, just keep looking at that picture and think of what you’re going to look like in a few weeks.”

Your habits and cravings may both rear their heads at restaurants, where it’s easy to blow your diet in seconds. To stick to the plan, says Matt, be diligent in ordering: “Ask them to grill your meat without oil or grease. Ask for steamed vegetables with no butter. Get a salad (no cheese) with either fat-free dressing or a vinaigrette.” If you feel you can’t do that then avoid the temptation by going at all. It’s just 28 days! If you are really committed to the 28 day transformation challenge then you can shun your family and friends for 4 weeks. If they are not supportive of you getting fit and healthy are they really the type of people you want in your life??

What to expect

“Some men can lose up to 0.5-1kg per week”, says Matt, “If they follow the diet strictly.” Weigh yourself in just your underwear just once per week, at the same time, preferably on the same scale. That way it will be as accurate as possible.
If you haven’t lost any weight after the first week, it may be time to troubleshoot. In addition to following an exercise program, Matt’s first port of call is upping your cardio. Instead of two cardio sessions a week, he recommends doing 45 minutes of cardio in the morning, on an empty stomach two other days in the week.

If that doesn’t stimulate weight loss, Matt’s next port of call is to cut carbs slightly. On lower days, drop to 60-80 grams a day rather than 100. Eat this low-carb diet for two days, then insert one higher-carb day (150 grams).

Think of your nutritional plan as the anchor to stabilise all of your other efforts. Eating right will help you shed fat, increase your energy and definitely look the way you want to. Follow this 28 day transformation challenge faithfully, and you will be showing off your new, leaner body in less than a month.

Three favourite food diets

Here are Matt’s picks for the top three foods to turn to when you’re trying to shed fat.

Egg Whites There’s no fat or cholesterol and they’re pure protein. They’re very easy to prepare — they take just a couple of minutes to make.

Oats It’s low in sugar, high in fibre and provides sustained energy. Choose the old-fashioned variety if you have a few minutes to spare, and the one-minute oats if you’re in a rush. In a pinch, you can even rip open a packet of instant oats (plain flavour only) — just add hot water and stir.

Green Veggies They’re healthy and deliver many benefits, like fibre for improved digestion. They contain many valuable vitamins, phytochemicals and antioxidants for better health. Plus, they’re bulky and fill you up for just a few grams of carbs per cup of veggies.

(Quick tip: To quickly steam veggies, put an inch or two of water in a bowl, add veggies, cover bowl and microwave for 2-3 minutes.)

Exercise Prescription

Matt’s workout plan for your 28 day transformation challenge is a variety of training approaches to target body fat and build lean muscle. You will commit to 5 workouts a week: two cardio sessions, two HIIT sessions and one full body weights workout. This will ensure your metabolism is constantly high and your maintaining your lean muscle mass with resistance training.

Cardio Sessions

During these sessions you will focus on steady state cardio. What that means is you will pick a piece of cardio equipment- bike, treadmill or cross trainer and maintain a steady pace for 30-60 minutes. This will help the body to burn stubborn body fat and reveal the muscle hidden underneath.

HIIT Sessions

Better results in less time. What’s not to love about HIIT training? Melt fat fast with this scientifically proven blubber-burning program!

This form of exercise intersperses intervals of high-intensity exercise with intervals of either low-intensity exercise (such as walking at a slow pace) or complete rest. This style is a departure from continuous steady-state (slow and steady) cardio that most people do at a moderate intensity for 30-60 minutes and resistance training.

Our full body at home HIIT circuit can be done anywhere, anytime and anyplace. Check out the plan here.

Resistance Session

This session is there to build lean muscle tissue. You will hit every body part during this 45 minute gym session. You will complete all the reps and sets of each exercise before moving onto the next exercise. Take 45 seconds rest in between every set. Good Luck!

Exercise 1: Barbell Back Squat 3 sets 10 Reps
Exercise 2: Barbell Bench Press 3 sets 10 Reps
Exercise 3: Barbell Deadlift 3 sets 8 Reps
Exercise 4: Dumbbell Shoulder Press 3 sets 12 Reps
Exercise 5: Walking Lunges 3 sets 8 Reps each leg
Exercise 6: Lat Pulldown 3 sets 12 Reps

Maintain your gains

Your 28 days are up – you look great and want to keep it that way. Matt has an easy plan to maintain your body, yet enjoy greater flexibility with your diet. Number one, he says, is to “eat a good, clean breakfast”. If you’re at home, it’s much easier to do – just scramble a few egg whites and have a whole-grain item (whole-wheat bread or a bagel, for instance) and/or some fruit. Eat dinner at home, again a healthy clean meal consisting of a lean protein source, green vegetable and whole grains. Then, bring a protein shake or bar with you to work for a midday meal. “You’ve now got three clean meals taken care of,” says Matt. So if you’re eating at a restaurant at lunch and you want to have something different, you can have it. Just keep the rest of your meals pretty strict, without added sugars and fats. Likewise stay consistent with your lunchtime meals and then enjoy your weekends. “Eat well for 5 and then enjoy the weekends with friends and family. Just make sure the workouts stay intense,” adds Matt.

If you have any further questions about anything in the plan or simply want to show off your progress pics having completed the JDP Fitness 28 day transformation challenge then get in contact with them here.

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