The Art Of Gen Pop Transformations Female Guide Book

59 Pages·06.125 MB·English

by  Mark Carroll

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TABLE OF CONTENTS
1 About Clean Health Fitness Institute 3
2 About Mark Carroll 4
3 The Art of Gen Pop (General Population) Transformations 5
3.1 Why This Guide? 5
3.2 Fundamental Principles 6
3.3 Goal Setting 101 8
4 Lifestyle 10
4.1 Understanding Stress 10
4.2 The Cortisol Conundrum 12
4.3 The Art of Sleeping 15
4.4 Incidental Exercise (Steps) 17
5 Nutrition 18
5.1 Nutrition Fundamentals 18
5.2 TDEE 22
5.3 Hierachy of Importance 23
5.4 Nutrition System Basics 26
5.5 Food Choice Recommendations 27
5.6 Our 12 Week System 31
6 Training 37
6.1 Training Fundamentals 37
6.2 The Training Systems 41
6.3 Commercial Gym System 43
6.4 Home Gym System 49
6.5 Cardiovascular System 54
6.6 NEAT System 56
7 Conclusion 57
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ABOUT
CLEAN
HEALTH
FITNESS
INSTITUTE
Since 2008, the Clean Heath Fitness Institute has been regarded as Australia’s
premiere fitness industry educators and personal training organisation. Having
certified over 10,000 personal trainers, and fitness professionals in over 15
countries globally, we have developed a reputation as pioneers in the health and
fitness industry worldwide.
The Clean Health Fitness Institute was founded by industry legend and Company
CEO Daine McDonald in 2008. In 2012 we opened our first high end personal
training studio and over a 5-year period with the help from his team of premiere
coaches, they facilitated over 100,000 personal training sessions and developed a
global reputation for results and excellence.
Over the years, we have been featured throughout numerous media publications
and TV shows including Sydney Morning Herald, GQ Magazine, Men’s Muscle &
Health, Men’s Fitness, Australian Women’s Health & Fitness, Oxygen Magazine
and The Australian Biggest Loser Club.
We have also appeared in other publications such as Channel 9 with Kerri
Anne, Fitness First Magazine, Nine MSN’s Health and Well-Being site, along
with lecturing at some of the biggest health and fitness conferences globally
including Filex, the Mefit Pro Summit and the Australian Fitness Expo.
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ABOUT
MARK
CARROLL
With over a decade of experience in the fitness industry, Mark is the senior presenter
for the Clean Health Fitness Institute, regarded as the world’s leading fitness industry
education organisation.
Mark began his career working in commercial gyms, then in 2014 he joined the
coaching team at Clean Health Fitness Institute where he progressed his way up
through the ranks to the position he holds today.
Mark is regarded as an industry leader when it comes to achieving maximal results
for clients. He specializes in achieving rapid transformations with not only general
population clientele, but also elite level athletes.
Mentoring over 2,000 personal trainers, Mark is known as the ‘trainer of trainers’,
motivating and guiding those also wanting to become leaders in the fitness industry.
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3 THE ART OF GEN POP (GENERAL
POPULATION) TRANSFORMATIONS
The Art of Gen Pop Transformations guide book is designed to help women who
struggle to lose body fat in a healthy and sustainable manner.
The world has changed a lot over the last few years through social media. People do
not want results tomorrow, they want them yesterday!
This mindset paved the way for me to create my Gen Pop Transformation system for
women, which I will teach you throughout this guide book.
This guide book is for you if:
1 You are a female aged 16 years plus.
2 You have tried and failed to lose body fat over and over again.
3 You are tired of not achieving your goal body composition and are ready
to regain optimal health.
4 You are busy and do not want to wait years to have your dream body.
This guide book will help you achieve epic results in the shortest amount of
time possible in a healthy manner, but more importantly, help you maintain
your new body long term.
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3.2 FUNDAMENTAL PRINCIPLES
Over the last 11 years, I have been fortunate to work with, and help, over 2000
clients and personal trainers of both genders. From this experience I can tell you
that too much emphasis is placed on things that will provide a quick fix but not a
long-term solution.
So, in saying that, here are the three key fundamental principles to mastering Gen
Pop transformations for women:
LIFESTYLE NUTRITION TRAINING
Now from my experience, the majority of people focus on point three and point
three alone!
Yes, training is a key element, but it fails in comparison to points one and two.
Why? Because how people are managing their lifestyle and nutrition are the
most important because without them being properly addressed, the training
component simply will not matter.
Look around the gym, the majority of women are not ‘shredded’. They look the
same year-round despite training as much as 7 times a week.
Clearly, training is not what is lacking.
Our sub-par lifestyle choices can be the biggest culprits, causing constant
setbacks and weight gain. Much of the time, this is linked to a poor
understanding of nutrition combined with high stress levels from the world we
live in today.
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People often say nutrition is 50% and
training is 50%. I disagree. Nutrition is
100%! Without a sound nutrition plan
there is simply no result. Without a
calorie deficit there is no fat loss – no
matter how many times you go to the
gym per week. But here’s the tricky
thing, you cannot be on a calorie deficit
forever, which we will get into a little
further down in this guide book.
Stress and lack of sleep can lead to a chain reaction of negative metabolic
adaptations which will also impact results too. These negative adaptations slow
down the rate of fat loss, which is an issue, because the number one reason people
quit their dieting routine is because their results are too slow.
This is why I have created this guide book – to educate you and fix these problems.
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3.3 GOAL SETTING 101
When I meet a new client the very first thing I need to know is “what is their goal?”
Why? Because the goal will determine how much food the client will eat, how
much they will train, and what kind of training system I will use. A goal will dictate
the program.
The main goal of this guide book is healthy and sustainable fat loss.
Now, how much fat loss is achievable? Keep in mind I have been doing this for a
long time now, so from experience what I have found for Gen Pop clients is 10% of
their body weight to be a fantastic and an achievable target if they do everything
right. Again, a big ‘if’, but certainly possible.
FOR EXAMPLE
A successful result for a 70kg female (154lbs) would be a 10%
reduction of their weight. So 7kg’s of weight loss (15.4lbs) would
be the goal over a 12-week period if done safely.
This is quite generalized, as the client could be 15% body fat or 40% body fat.
However, when it comes to Gen Pop clients, I have always found 90% or more have
needed 10% of their body weight dropped to achieve desirable health.
Q: From a body fat perspective, what do I consider a healthy end goal for
female clients?
A: Sub 22% body fat
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BEGINNER INTERMEDIATE ADVANCED
sub 22% body fat sub 18% body fat sub 14% body fat
We want to get you into the healthy range, then most importantly keep you here
long term.
Once you determine 10% of your bodyweight as the goal (give or take), I want you
to divide that number by 12. This will be our weekly goal to ensure we are on track
to hit our goal weight at the end of the 12 weeks.
Remember, fat loss is not always linear. Some weeks you will lose more, especially
initially, and some weeks you will lose much less, particularly towards the end of
the program. This is normal!
I suggest all clients weigh themselves first thing in the morning, using the same
scale each time. Choose one day per week to be your ‘check-in’ day.
A lot of people don’t like the scales, and yes, they are not the be all and end all,
but it provides bio-feedback (we will discuss this a little later) on where you are to
ensure we are staying on course.
What we know is that the higher your body fat levels, the greater percentage of
fat to muscle mass you will lose.
A very lean person may drop 60% fat - 40% muscle for every 1 kg of scale weight.
This is not a great ratio. However, when body fat is higher, the ratio will be closer
to 95% fat - 5% muscle.
This is why the scales can initially be a successful measuring tool for Gen Pop
clients who usually have higher body fat levels.
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LIFESTYLE
4.1 UNDERSTANDING STRESS
It is said we have 100 hundred times the stress than our grandparents did. But what
exactly is stress?
Stress is a change in our physiological state in response to what our bodies deem to
be a dangerous situation. Our body is regulated by the autonomic nervous system,
and this system is always on. Its job is to balances our physiology between calm and
stressful states of being.
We have two distinct branches of the autonomic nervous system:
1 Parasympathetic State: This is when we are calm, at rest, and digesting
and assimilating the nutrients from our food. This is where we recover and
grow, and as you might have guessed, is the preferred state of being when
it comes to fat loss.
2 Sympathetic State: This is our fight or flight response, which is when we
are in a state of stress. Not all stress is bad. The problem is when we are in
heightened states of stress for too long. Stress is crucial for our bodies to
disrupt homeostasis, which is what allows us to adapt, grow muscle,
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