The 12 Week Shred
Strength & Conditioning
By Gordin Hunter
The 12 Week Shred – ABOUT THE AUTHOR GORDON HUNTER has been involved in the fitness industry for 8 years, 4 of those working as a personal trainer.
Post-college, Gordon has worked in both gym and outdoor fitness environments as a fitness instructor/personal trainer.
Gordon has been self-employed since June 2011, and in June 2012 had grown to such success that he was able to open his own private fitness studio. As well as training clients and teaching group fitness in his studio, Gordon also teaches classes in one of the top health clubs in the UK.
Gordon has recently taken up the sport of natural bodybuilding, competing at Scottish and British level. Specializing in nutritional advice, weight loss, muscle toning and shaping, and functional strength training, and with a passion for fitness and nutrition, Gordon believes in a positive attitude towards food and regular exercise as part of a healthy lifestyle.
QUALIFICATIONS & ACHIEVEMENTS
8 YEARS FITNESS INDUSTRY EXPERIENCE // NASM LEVEL 3 PERSONAL TRAINER // PRECISION NUTRITION LEVEL 1 COACH // HND FITNESS HEALTH & EXERCISE // UKDFBA NOVICE HEAVYWEIGHT WINNER 2014 // NPA NOVICE MIDDLEWEIGHT 2ND PLACE 2014 // UKDFBA U80KG MENS OPEN 3RD PLACE 2014 // HND FITNESS HEALTH & EXERCISE // BNBF JNR MR SCOTLAND WINNER 2011 // BNBF JNR MR BRITAIN FINALIST 2009 // BNBF JNR MR SCOTLAND RUNNER UP 2009 // KETTLERCISE INSTRUCTOR // HATTON BOXING ADVANCED INSTRUCTOR // SPIN INSTRUCTOR // AQUA INSTRUCTOR // VIPR INSTRUCTOR // CIRCUITS INSTRUCTOR //FOOTBALL LEVEL 1 COACH.
ABOUT THE PLAN
F/12 has been specifically designed to help you achieve the results you desire in the most effective, enjoyable and safest way possible. The plan is suitable for all levels of fitness, whether you are a beginner who hasn’t set foot in the gym, or a regular gym goer, this plan is for you.
The F/12 is designed to give regular gym goers a bit more guidance to help avoid getting stuck in a ‘training rut’ and to help them focus on their fitness goals.
F/12 is a progressive 12-week program specializing in weight loss, muscle definition, strength, increased fitness levels, and most importantly it will help to improve overall health.
The unique structure of the plan is what makes the plan a success, and therefore worth investing both your time and sweat in. Each week the plan includes 3 strength training and 2 conditioning gym-based workouts.
Each workout is designed to challenge the body in a variety of ways; from breath taking burpees, to strong chest press’, to leg sculpting barbell squats, there is no stone left unturned. This will allow you to achieve results you can be proud of in a short time period.
Adherence to both the training plan and nutrition guidelines,
should result in a significant improvement in your physical
appearance, self-esteem, and an increased level of fitness.
MISSION STATEMENT
DOING IT THE REAL WAY
You have probably heard the following: “It’s all about the exercise!” // “It’s all about the diet!” // “To get results its 80% diet and 20% exercise!”
Through my own experience and working with clients it’s all about 100% living a healthy lifestyle through nutrition and exercise that achieves sustainable long-lasting results. Your lifestyle includes the food you eat, the liquid you drink, how much exercise you do, how much you work/ study, how much sleep do you get, the people you socialize with and so much more.
It is my mission to help educate people across the globe, about
diet & exercise and the importance of living a healthy balanced
lifestyle, and how fad diets and extreme training styles are not the way forward if you’re searching for healthy, sustainable results.
I am big advocate of living a well-rounded healthy lifestyle that can be flexible and enjoyable whilst working towards achieving your fitness goals. I believe that a strong body represents a strong mind, and a strong mind allows you to achieve anything you may want in life, whether that be a great looking body, a high-flying career. A strong mind will allow you to focus less on the negatives that life may throw at you.
My work is based entirely on making people feel more comfortable about their bodies through exercise and education. My advice specifically helps both women and men achieve their training and aesthetic goals.
NUTRITION
PLAYING AN IMPORTANT ROLE
It is important to note that nutrition and exercise both play a key role in improving overall health, body composition and performance.
Nutrition is a complicated and ever evolving topic and with so much misleading information out there, it can be hard to know where to start!
It is my job as a fitness professional to keep my knowledge up to date with the latest findings in sport and exercise nutrition to help educate my clients to reach their fitness goals.
N u t r i t i o n G u i d e l i n e s
ON THE ROAD TO HEALTHINESS
Good nutrition should not be a chore; it should be enjoyable,
allowing you to become closer to achieving your goals. I am a
strong advocate of living a healthy balanced lifestyle through
exercise and good nutrition.
Firstly I’d like to address the true meaning of the word “diet”.
“Diet” is the word used to describe an individual’s current eating
habits, the food and drink they consume on a daily basis. No two
people’s diets are the same, we all have our own likes and dislikes and dietary requirements.
The word “diet” should not be used to describe your eating habits when in a fat lose phase of training, as this will create a negative mind-set and will result in you falling off the infamous diet wagon.
Generally speaking, a well-balanced diet should include a wide variety of wholesome minimally processed foods, a host of fibrous fruit and vegetables, and lots of water (around 1-2 litres per day). Below are some general guidelines for implementing good nutrition to lose weight:
1. 80% of your overall food intake should come from wholesome
foods
2. Allow for 20% of your total food intake to come from processed foods or “treats” if you so wish
3. Eat protein with every meal/ snack
4. Drink 2 glasses/ 1 pint of water with each meal
5. Aim to snack on low to moderate carb and high protein sources
6. Choose a plate size relevant to your goal and size
7. Eat plenty of green fibrous vegetables with each meal
T H E K E Y
TO LONG TERM DIET SUCCESS
The key to long term “diet success” is self-control and moderation. Aim to consume
80% of your food intake from “good” or “healthy” low calorie high nutrient dense food along with 20% “bad” or “unhealthy” high calorie, low nutrient dense food.
I call this the 80 by 20 rule. You should know that having the occasional couple slices of pizza, bowl of ice cream, cookie or glass of wine is perfectly normal, and it won’t set you back on achieving your fitness goals provided it is consumed in moderation.
Adopting this mind-set will allow you to satisfy any cravings you may have and will stop you from bingeing. Just keep your fitness goals in mind!
READ MUCH MORE INSIDE…
Calories In V s C a l o r i e s O u t
BALANCING YOUR ENERGY
PROTEIN
CARBOHYDRATES
S O M E E X T R A A D V I C E ITS WORTH THE READ
FATS
V i t a m i n s & Minerals
FIBRE
TIPS & TRICKS A LIITLE GUIDE
BREAKFAST
M o r n i n g & A f t e r n o o n Snacks
L U N C H & DINNER
Eating Out
E v e n i n g Snack
Free Meal
And Much More!
DOWNLOAD “THE 12 WEEK SHRED” $27
Click on the Red Button Below for Instant Access!
Our 100% Money Back Guarantee:
If for any reason you decided within 30 days that “THE 12 WEEK SHRED” isn’t for you, simply notify us by email and we’ll gladly refund your money – no questions asked. That’s our Ironclad Guarantee!
The risk is entirely ours! You absolutely have nothing to lose!
Regards, Coyalita Linville
Behavioral Health Rehabilitative Specialist & Drug and Alcohol Addiction Counselor
Copyright © 2021- 2024 FitnessHealthcoyalita.com All Rights Reserved – Earnings Disclaimer – Terms of Use – Contact Us