RYPT Beginner’s Health Guide Stage 3

Comprehensive Beginner’s Weight loss plan

Small change for big results

In conjunction with the “Lose Weight without Lifting a Weight” blog series, it will be targeted at basic fitness levels.

Helping people to change their lives if fundamental to RYPT and at the beginner stage it’s far easier to have an impact.

From a level of minimal fitness, this series aims to build you up towards a sustainable weight loss plan and would be what I would advise with all new clients.

Standard practice: find a measuring method that motivates you! It could be a tapemeasure (for waist and hips), bodyfat percentage (either scales or otherwise) or a basic fitness test. I’ll let you decide.

Let’s build on last week’s suggestions (you’ll find them in here too)

Week Three:


Last week: 2 litres of water per day (minimum).

Adding on from this tip, monitoring caffeine levels will assist greatly.

Alcohol – this is a huge one and a struggle for most people so I’m not going to suggest wholesale changes.

Ensuring that you’re not consuming excessive alcohol on a regular basis will generate positive changes.

It’s not merely the intake of alcohol but more the effects; lack of energy, dehydration, craving junk food and so on.


Last week: ensuring a minimum of seven hours sleep per night

Adding. to this, have a consistent routine before bed. Having a bath, reading or whatever it is, ideally it should involve at least 30 minutes prior without being in front of a screen of any kind.

Relaxing is a vital ingredient to a healthy lifestyle and without this, future weeks will become tougher.

See how this improves your quality of sleep.

This week try to ensure that you’re not waking up tired. Going to bed early enough to get a good sleep is vital. This small change will have a knock on effect with concentration and energy – allowing you to get more done.


Last week:

Hitting 10,000 steps should now be attainable and realistic. Throwing in a day or two of more than this (perhaps 12,000 or 15,000) is perfect to improving your wellness. Trust me, you’ll feel great.

Remember; big things start with small steps!

This week. Let’s begin to push for 12,000 steps consistently plus two day a week of moderate cardio (eg swimming, cycling, intense walking, sports or running). You will feel so much better after this and it becomes incredibly addictive.


Last week:

I sometimes struggle to get enough fruit and vegetables in daily but I’ll ensure that my lunch and snacks are packed for work in advance.

This week: ensure that you are getting at least three portions of fruit / vegetables per day. From there, it should be supplementing your main meals and habit.

By also reducing cheat meals to at most two nights per week is another significant step. These should be used to encourage your to exercise more and as an incentive. Don’t sacrifice what you enjoy but again have your goal in mind when it comes to binging.

Moving into week four, I would advise ensuring that you have these basics nailed before things ramp up again.

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RYPT is about sustainability, moderation and enjoyment through health and wellbeing coaching. Personalised Online Fitness coaching. RYPT will get YOU results!

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Ross Yeoman

Ross Yeoman

RYPT is about sustainability, moderation and enjoyment through health and wellbeing coaching. Personalised Online Fitness coaching. RYPT will get YOU results!

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