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My unbeatable fat loss formula

Updated: Jan 17, 2021

Losing and managing your weight is tough

Let’s face it, you’ve heard of and tried countless diets.

We diet, exercise, eat more, starve ourselves … all in the hope of finding that perfect combination to lose weight and keep it off.

The typical lifelong yo-yo dieter.

I feel your pain

And I’ve coached countless clients that have all experienced that typical vicious dieting cycle.

So… what can we do about it?

There’s a simple method, based on science, that will enable you to lose weight, manage your weight and still enjoy good food and even better drinks.

My unbeatable fat loss formula does just that:

It will teach you how to positively lose weight whilst enjoying the process.

Here we go :

There are 4 stages:

Stage 1: Clarity

Stage 2: Attention

Stage 3: Results

Stage 4: Embed

How do you feel right now?

Be honest and check-in with yourself…

Your state is the particular condition that someone or something is in at a specific time

Ok, so consider how you are feeling physically, mentally and mentally right now …

Full of energy?




Right now…

That is your reality.

And, believe it or not, you can choose to change that reality right now by doing something to alter your physical, emotional or mental state.

Now… we want CLARITY

We want to know exactly where you are and where you want to get to

I want you to be 100% honest with yourself and…

ACCEPT your reality for what is

UNDERSTAND how you got here

KNOW exactly what you want

WHY you want it

and WHAT you are WILLING to do to get it

Write it down

WHERE you are right now

HOW you got here

WHAT exactly do you want

WHY you want it

WHAT you are willing to do to get it

The next step is focussing your ATTENTION on the right things to get the right results

Most people are focussed on the wrong things which then distract them and cause mental and physical fatigue.

Remember this…


So we need to focus on the right things that will get us to our goals

And when it comes to fat loss

We need to focus our attention on creating a calorie deficit ...

Eating a bit less and...

Moving a bit more

That’s it!

All I want you to do every day is take ACTION and do the following :

Track every calorie you eat and drink for the next 28 days

And ensure you create a calorie deficit

Download and use MyFitnessPal to record your food and drink. Use it to record your weight, measurements, photos and steps.

Without fail.

Every. Single. Day

What gets measured, gets managed.

Track your food and drink

Next, I want you to do a minimum of 10,000 steps, every day.

I want you to MOVE more

Considerably more than I bet you are moving now

And I want you to track it using your phone, a step counter, an apple watch, your memory, whatever it takes

If you already do 10,000 a day, I want you to do 15,000. Or if you do 15k, then do 20k.

Aim for a minimum of 5000 more… Because remember...

What gets measured, gets managed.

So far we have

1 - Track your calories (Food and Drink)

2 - A minimum of 10,000 steps a day

Third on the list we have…

It can be longer than 10 minutes BUT not shorter. And it’s every day.

I want you to do anything that gets you breathing a little faster and your heart beating a little harder.

It could be 10 minutes of squats, press-ups and sit-ups

It be could be 10 minutes of dancing

10 minutes of sex

10 minutes of running, swimming or cycling

It doesn’t matter, find something and do it for 10-minutes…


Three things that if you TAKE ACTION on and tick off every day


1 - Spend 10-minutes a day tracking your calories

2 - Do a minimum of 10,000 daily steps

3 - Do a minimum of a daily 10-minute workout

Next on the list after CLARITY and ATTENTION is;


Ask yourself how you feel every day throughout the programme.

Rate your STATE and write it down.

Remember that your state is the particular condition that someone or something is in at a specific time

Are you feeling an 8 out of 10 today?

If not, where have you been lacking?

Is it physically?


Or mentally?

Are you following the plan?

Are you tracking your calories?

Getting your steps in?

Doing your workouts?

Your ACTIONS will dictate your RESULTS

One hundred percent.

Be honest with yourself

There’s nothing to gain by missing out one of the steps for a few days and then berating yourself for not losing body fat.

Be honest or lose the CLARITY we’ve worked so hard to achieve

Take your measurements weekly, take photos and weigh yourself weekly.

How can you know if you’re getting results or not if you don’t track and measure?

You can’t.

So do it.

After measuring your RESULTS.

We want to identify what works.

And EMBED these new HABITS for lifelong success

Consider exactly what you have done over the last 28 days and REPEAT

Ad infinitum

Now, I’m not saying that you need to track every calorie for every day of the rest of your life

You should now have an idea of the amount of food and drink you need daily to manage your weight

You should know how much you need to move too, to balance the energy in and energy out equation.

So when I talk about EMBEDDING these HABITS

I mean lifestyle changes such as,

Moving more every day

Eating sensibly

Doing things you enjoy to get your heart beating a little harder

Doing the things that a fit and healthy person does every day.

So, to sum up

CLARITY - Identify where you are and where you want to get to

ATTENTION - Focus on tracking your calories, 10,000 steps and a daily 10-minute workout

RESULTS - Measure your progress.

EMBED - Keep the habits that are working and bin those that aren’t

Ben Yates is a personal trainer based at Places Gym Hinckley and Hinckley Leisure Centre in Leicestershire.

To book your free personal training consultation click here

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