rebelfit-rants

ebelfit
rants
join the fat loss rebellion.
www.rebelfit.co.uk

contents.
introduction
diets.
f**k the diet industry.
f**k diet thinking.
f**k weight watchers.
f**k meal replacements.
f**k the scales.
f**k losing weight.
health foods.
f**k the food industry.
f**k low-fat products.
f**k nakd bars.
f**k refined cereals.
f**k sugar not fat.
f**k saving calories.
fitness.
f**k fitness classes.
f**k dance classes.
f**k over cooking it.
f**k overtraining.
f**k fitness gurus.
motivation.
f**k leaving the field.
f**k your mind viruses.
f**k your impatience.
f**k being perfect.
f**k what others think.
f**k blaming yourself.
www.rebelfit.co.uk

introduction.
these rants have been written
by liam sartorius, founder of
rebelfit and an experienced
personal trainer and weight
loss coach in the uk.
liam has spent the last 10 years helping people move from
being food addicted, weight obsessed dieters, to healthy,
nutrition focused everyday athletes.
be warned.
he swears a bit.
but that's because he's pissed off.
pissed off with DIETS.
pissed off with FADS.
and pissed off with a diet and fitness industry that isn't just
failing, but actually fuelling the obesity epidemic.
enjoy the read.
and if you like it...
please share!
www.rebelfit.co.uk

diets.
www.rebelfit.co.uk

f**k the diet
industry.
people outside of rebelfit don't get rebelfit.
so here's a letter to all our friends and colleagues who are
confused about what we do, and why we're doing it.
so you've seen i've started this CRAZY new diet.
well, to be honest, i'm not quite clear about the science
behind it. but what i can tell you is this. it just seems to
make sense. but to help you understand it a bit more,
here's an example.
i'd like to imagine that you have a young daughter. if you
do already, then great! think of her.
but if you don't... just imagine.
now imagine her age 5.
...healthy... happy... full of life and vitality.
imagine her running around in a garden on a beautiful
summer's day... giggling and laughing... a big, bright smile
on her adorable little face.
www.rebelfit.co.uk

now imagine her age 15.
...she's upset... crying... but you don't know why.
you talk to her and discover the heart of the problem. she
was weighed at school today and has been told her bmi
is too high, and she needs to LOSE WEIGHT.
you love her and want to help her.
but you aren't quite sure how.
which of the following options feels right.... feels SAFE...
feels like you're offering your daughter the healthiest
approach now... and for her future.
option 1.
you suggest to her that she replaces her meals with
milkshakes. instead of eating three meals a day, you tell
her it's best to swap one or all of those meals for a
processed, low-calorie milkshake that, according to the
label, contains all the nutrition she needs. she can expect
to lose 3 to 4lbs of weight a week.
option 2.
you suggest to her that she starts counting points. you
give her a book containing all the points for all the foods,
and encourage her to stick to a certain number of points
per day. you buy her ready meals to eat, that have the
points on them, and you can take her to weekly weigh-ins
to check her progress.
www.rebelfit.co.uk

option 3.
you suggest to her that she follows a low-fat meal plan,
but has certain "free foods" that she can eat as much of
as she likes. she also gets a certain number of "syns" per
week to use as treats. and there is the option to go to
group weigh-ins with awards for weight loss targets
reached.
option 4.
you tell her that weight is not the measure of a human
being. her teachers, the doctors and society as a whole is
wrong to judge her by a number on the scale. instead of
focusing on her weight, you encourage her to learn
about nutrition and find the balance between eating
healthily and happily.
so which feels RIGHT
if you chose option 4... which i hope you did... then you
chose it for the exact same reason that i'm on this CRAZY
new diet called rebelfit.
because... even though it may look like it... it's NOT a diet.
i'm not trying to cut out calories, cut out fat, or replace
real food with processed, unnatural crap.
i'm just eating REAL FOOD, that has come from nature
and is packed with the good stuff. it tastes great and feels
right eating it, unlike eating shitty, processed ready meals
with all that added sugar.
www.rebelfit.co.uk

and i'm not trying to LOSE WEIGHT. i don't want to LOSE
anything. i'm focusing on getting fitter and leaner, and
improving the performance of my body.
i've swapped my scales (something that have depressed
me for years) for a kettlebell (something that challenges
me and is changing my body for the better, regardless of
what i weigh on a poxy set of scales).
finally.
and perhaps most importantly....
unlike the dieters out there, jumping from one diet to the
next, i'm LEARNING how to find balance. i'm LEARNING
when to eat the foods that fuel my body, and when to
eat the foods that fuel my happiness.
because when you find that balance... between eating
HEALTHFULLY and eating HAPPILY... that's when things start
happening to your body.
meal replacements
counting points
obsessing over the scales
it isn't right for my children.
and it isn't right for me.
www.rebelfit.co.uk

f**k diet
thinking.
rebelfit is a movement, a revolution, a rebellion against
the standard model of weight loss.
our mission.
to challenge everything you ever thought you knew
about nutrition and fitness. to recruit you, re-educate you
and re-train you into a new way of thinking about
exercise, eating and getting in shape.
and that re-training starts here.
don't THINK like a dieter.
if you THINK like a dieter you will always fail.
always.
why
because diets are a set of rules. rules that must be
followed to the letter. break the rules and you have
broken the diet. and when you've broken the diet you
have FAILED. you are out of control. you must stop, BINGE
out and start fresh next monday.
www.rebelfit.co.uk

ecause that's what dieters do.
psychologists call this ABSTINENCE VIOLATION.
i call it the f**k-its.
and it is the number one reason dieters will always fail...
always binge... and always struggle to control their eating
habits. because for the dieter it has be PERFECT. they
have to follow the rules to the letter. there is no leeway.
it's perfect... or it's binge.
rebelfit is not a diet.
it is an eating strategy. a lifestyle.
it isn't about rock solid rules. it is about learning...
adjusting... TWEAKING... slipping... re-trying... slipping
again... and ultimately finding a way of eating that you
can follow for LIFE. which means you get lean for life.
all our food options are guidelines.
all our meal plans are guidelines.
everything we share are guidelines.
and the key here is in GUIDE... showing you a way....
pointing you in the right direction... but only you can find
the RIGHT PATH to suit you.
guidelines are flexible. so bend them, tweak them and
spank them around a bit... until you find something that is
effective... sustainable... and most importantly....
ENJOYABLE!
www.rebelfit.co.uk

f**k weight
watchers.
my name is liam sartorius and i'm a freelance personal
trainer and weight loss coach.
when i first started out in personal training i created a
simple and effective consultation form that i still use today.
my clients know it and remember it well...
where have you been
where are you now
where do you want to go
...in terms of your health, weight, fitness and bodyshape
i go through a list of simple, yet targeted questions to get
all the information i need to work with and create a plan
for each client.
one of the questions i ask is...
have you tried any DIETS in the past
after 10 years of asking this question... asking old people,
young people... big people, small people... unfit people,
athletic people... people about to get married... people
www.rebelfit.co.uk

about to get divorced... happy people... sad people....
people from every single walk of life....
i know the answer BEFORE i even ask it.
i sometimes even find myself writing the answer before
they've even spoken.
and how do i know the answer! it is magic am i
psychic have i been stalking them!
of course not.
i know the answer simply by looking at them.
the BIGGER they are the more times they've done f**king
weight watchers. the smaller they are the less times
they've done f**king weight watchers.
and if they're athletic, fit and healthy they'll have never
tried f**king weight watchers.
now i'm sure some of you are thinking.... welll derrrr... that's
obvious... athletic, fit people don't need to go on weight
watchers... only overweight people need to go on weight
watchers!
well herein lies the million dollar question.
are they big and that's why they've done weight
watchers so many times or.... more disconcertingly.... are
they big BECAUSE they've done weight watchers so many
times
sadly i believe it's the latter.
www.rebelfit.co.uk

and the next question i ask them confirms it...
can you describe the path of your weight up to today
the answer i get from every single overweight person is
almost always THE SAME...
well i did weight watchers first in my 20s...
it was great... i lost a stone and really felt
good about myself. but i stopped when i
went on holiday then gradually put it all
back on... and a bit more... so i decided
to go back to weight watchers again. i
lost a bit of weight... about half a stone
that time... but then started gaining
weight again. i found it harder and harder
to stick at it and control what i eat. i must
have been back 4 or 5 times over the last
10 years and every time i do lose weight,
but i always put it back on AND MORE.
and here i am now 16 stone. and i first
tried weight watchers at 11 stone, thinking
i was fat. i'd kill to be 11 stone now!
having worked with 100s of overweight and obese
people... and heard the same story.... losing weight while
they're on weight watchers... regaining the weight and
more while they're off weight watchers.... i've come to
www.rebelfit.co.uk

ealise that these bastards have created a diet that is
FUELLING OBESITY.
now weight watchers have a simple get out clause... you
didn't stick to it, so it's your fault you regained the weight.
it isn't. it is THEIR FAULT. and worst of all they know it.
they have the perfect weight loss business model. you
lose weight while you're on their diet, then you rapidly
regain it and more when you stop. this forces you to return
to them, spend more money on their shitty products and
ultimately convince you that you need to depend on
them if you want to be slim.
now some of you might be thinking.... "maybe it is the
individual's fault... they should do weight watchers all the
time and not stop... that way they won't regain the
weight."
afraid not. you can't.
the weight watchers diet is designed in such a way that
you cannot stick at it indefinitely.
both PHYSIOLOGICALLY and PSYCHOLOGICALLY you
have to stop at some point, and everyone does. and
that's when the weight flies back on.
every round of weight watchers...
1. makes you think about LOW-FAT instead of sugar.
2. makes you think about POINTS instead of nutrition.
3. makes you focus on WEIGHT instead of fitness.
www.rebelfit.co.uk

when you focus on low-fat, points and weight you
develop a MIND VIRUS that almost always leads to obesity.
why
because you end up addicted to sugar...
you end up BINGING if you go over your points...
you end up BINGING if you haven't lost weight....
you end up BINGING even if you have lost weight...
because it's ONLY A POUND.
weight watchers BREEDS binge eaters. weight watchers
BREEDS weight obsessives. weight watchers BREEDS fatties.
it is a slow and insidious conveyor belt transporting healthy,
slightly overweight women in their 20s...
towards sugar addiction, weight obsession and ill health in
their 40s and 50s.
what is worst in my mind is that weight watchers is a
respected authority on weight loss. it is subsidised by the
government in their half arsed attempts to slow the
obesity epidemic...
not realising that they're the f***ers who are causing it.
and if you've done weight watchers you'll know it's true.
because you're FATTER than when you first started it.
www.rebelfit.co.uk

f**k meal
replacements.
take off your clothes.
all of them.
take them off.
now take a good look at yourself in the mirror, as nature
created you.
you are homo sapiens. you are the beautiful culmination
of millions of years of evolution. millions of years of natural
selection. millions of years of SURVIVAL of the fittest.
when you look at anything in nature, the colour, the
shape and the form of each and every living organism
gives us clues to its PURPOSE. clues to its existence. clues
to how that organism survived, reproduced and avoided
extinction.
when you see the elephant's trunk, you know that it has
evolved for reaching... grabbing... feeding... and drinking.
without it the elephant would be unable to feed from the
high trees and drink from the low rivers.
without it the elephant would starve and die.
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when you see the tiger's fur, you know that it has evolved
for camouflage... disrupting the view of its prey... and
helping it get close enough to pounce and kill. without it
the tiger would be unable to hunt and stalk.
without it the tiger would starve and die.
and so...
what do you see when you look in the mirror
legs for walking. arms for reaching. hands for grabbing.
eyes for searching. nose for smelling. mouth for eating.
teeth for CHEWING.
every part of the human body gives us clues to OUR
purpose. and when you put it all together you cannot
escape the truth.... the human body... the vessel we all
live in... has evolved for moving... feeding and
reproducing.
we evolved teeth as the first phase of the feeding process.
by grinding the food we eat between our teeth, we
increase the foods surface area and facilitate its
breakdown.
as the enzymes begin to work the digestive process
begins, releasing the nutrients we need for HEALTH and
SURVIVAL.
obesity exists because we no longer hunt and chew our
food. we SIT and we DRINK it.
www.rebelfit.co.uk

sugary drinks in the office. alcohol in the pub. processed
foods on our laps. foods that are PRE-DIGESTED and don't
even need chewing. foods that deliver massive doses of
sugar that ultimately get converted to FAT.
so if drinking our food has caused obesity, do you really
think drinking our food can cure it
i don't think so.
when you drink your food, you bypass all the mechanisms
in your body that are designed to sense that you are
feeding.
the sensation of food in your mouth.
the sensation of food in your stomach.
the sensation of fullness and digestion.
not only are these sensations pleasurable and enjoyable.
but perhaps more importantly for the person trying to lose
weight... these sensations are the essential cues to your
brain that it is time to STOP FEEDING.
if you manipulate, corrupt, or bypass these cues, you will
always struggle with your appetite... always struggle with
overeating... and always struggle to maintain a healthy
weight.
you may lose weight while you are on the milkshakes.
but you will BINGE when you are off them.
www.rebelfit.co.uk

the only cure i see for obesity isn't medicine... isn't
technology... isn't processing the foods we eat beyond
recognition.
it is an acceptance that we must use... feed... and nourish
our bodies as nature intended. as our evolutionary history
dictated. as the body we see in the mirror has hinted.
muscles for moving with intensity.
mouths for eating foods naturally.
brains for living our lives purposefully.
but let's face it....
who wants to move, enjoy eating real food and feel
fulfilled, when you can sit on your arse, drink milkshakes
and feel miserable.
www.rebelfit.co.uk

f**k the
scales.
in my job i've had the pleasure of meeting so many
incredible and inspirational people. people who i look up
to, admire and RESPECT for the knowledge and skills they
have developed in their fields.
each one has studied... learned... tried... failed... and
most importantly... stuck at their career against all the
odds. and that's why they've come out on top.
persistence.
sheer bloody mindedness.
keeping going when others would readily stop.
now...
wherever you are in your life and your career, i have little
doubt that you are an expert in your field. you have
studied... learned... tried... failed and got to where you
are today because you didn't give up.
and with all that experience you've developed, i bet you
could pin it down to ONE nugget of information that
summarises your expert knowledge.
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to put it another way...
if you had to share one piece of advice with someone
embarking on your career path.... whether you're an
expert osteopath... a design guru... or software specialist...
what would that piece of advice be
now think about that advice. that golden nugget.
think about all the experiences and lessons you've
learned that have led you to DISCOVER it. think about all
the years of study and work that have helped you to
UNDERSTAND it. think about all the times you questioned it,
but always came back to the inescapable conclusion...
it is TRUE and RIGHT!!
for the osteopath, i'm guessing something like "health
comes from the inside".
for the design guru, maybe something like "good design is
about relationships".
for the software specialist, who knows, maybe "it is all
about getting the right support".
i don't know. in fact, i'm sure they'll tell me i don't have a
f**king clue! why because i'm not an osteopath, a
design guru or an software specialist... i'm a personal
trainer... and that's where my expertise lies.
so if someone came to me and said...
www.rebelfit.co.uk

"liam, what is your ONE piece of advice, the one thing
you've learned over the years... your golden nugget of
information to get leaner, slimmer and fitter"
my answer
ditch the f**king scales.
i am as convinced about this nugget as you are about
yours. because like you, i have tried it, i have tested it, i
have observed it and i have proved it.
i fight a constant battle with my clients over their weight.
to the point where i ask all new clients...
"please do not weigh yourself... let me weigh you... let me
assess your bodyfat intelligently... let me rationalise and
explain the science of fat loss so you don't lose motivation
when you see your weight sticking."
and i have two types of clients.
the ones who LISTEN.
and the ones who don't.
the difference between the two
the ones who listen... give me their scales or throw away
the battery invariably put their focus and their energy into
eating clean and training mean. they remain POSITIVE,
focused and dedicated to the plans we create together.
and they succeed.
www.rebelfit.co.uk

the ones who don't listen... continue to weigh themselves,
continue to lose motivation, and focus all their energy into
questioning why isn't it working. they lose focus, they fall
off the plan, they berate themselves.
and they fail.
my experience has taught me...
the BIGGER my clients, the more they weight themselves.
the LEANER my clients, the less they weight themselves.
what other conclusion can i arrive at other than this...
scales make you fat.
listen. don't listen. it's up to you.
but if you're still weighing yourself and still wondering why
you never achieve the body and fitness you want... now
you've got your answer.
throw... the scales... away.
www.rebelfit.co.uk

f**k losing
weight.
once upon a time there was a lady called jess. one day,
whilst flicking through the paper, she saw a job advertised
with the promise of earning rapid cash.
"wow" thought jess. "the faster i can earn cash the better!"
so she applied for the job...
flew through the interview...
and started her new role the very next week.
day 1 was her training day. her sales leader explained to
her that she had to make as many phone calls as possible.
with each phone call she had to try her best to sell the
company's product. the more phone calls she made, the
better!
jess got it... and was excited!!
"i'm going to make as many phone calls as i can!!" she
thought.
day 2 was her very first day making calls. as she walked
into the office she could hear her more experienced
colleagues saying things like...
"i made 5 phone calls yesterday... i'm so chuffed!"
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and other comments like...
"i'm going to try and make 10 phone calls today!"
well. jess now knew that it really was all about making
phone calls... so that's exactly what she did. she picked
up the phone, picked a number to call and got ringing.
and by the end of her first day... she had made a
whopping 12 phone calls!!
jess left the office with a big smile on her face, and subtly
made sure her more experienced colleagues knew that
she had made more calls than them.
"bitch" ... thought her colleagues.
they were not pleased.
day 3 jess came into office, excited about another day of
making phone calls. but as she started to make her first
calls she noticed something quite strange. her colleagues
were picking up the phone, making a call, then hanging
up on the potential customer mid sentence. they would
then quickly re-dial and make a new call to another
potential customer. weird. very weird.
by the end of day 3 jess had only made 5 calls. she was
feeling pretty shit about herself... especially as she had
made 12 phone calls the day before. and to make things
worse, she overheard one of her colleagues being
praised by the sales leader for making 20 phones calls... in
one day!! her colleague was even given a badge saying
"phone call maker of the week!".
jess got depressed and took it out on a tub of ice-cream.
how come her colleagues were making so many more
phone calls than her she was picking up the phone and
dialling... and dialling... but she had made nowhere near
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the same number of calls. in fact, by her second week her
calls had plateaued completely!!
not wanting to be embarrassed or outdone by her
colleagues again, jess handed in her notice and
searched for a new job.
over the months.... and the years.... jess started and quit
numerous other telesales jobs.... all with the false promise
of making rapid cash. but with each one she tried, she
soon lost motivation when she saw her colleagues making
so many more calls than her. she suspected they were
cheating and hanging up mid-call, just to get the call
numbers up... but she couldn't bring herself to be so
dishonest.
then one day she saw an advert in the paper.
it looked very different to all of the others.
"make cash without making hundreds of phone calls.
there's a simpler, smarter, more sustainable way."
she was intrigued. but confused!!
how do you make cash without making hundreds of
phone calls but she applied for the job anyway...
flew through the interview...
and started her new role the very next week.
day 1 was induction day. jess thought her trainer liam was
seriously up himself!! he kept talking bollocks about not
needing to make hundreds of phone calls to make cash.
was he stupid of course you need to make hundreds of
phone calls! it's all about making hundreds of phone calls!
the more phone calls the better!!
www.rebelfit.co.uk

so on day 2 jess ignored his advice, picked up the phone
and made as many calls as she could. that's what she
had always done, and that's what she had always been
told to do. but by the end of her first day she had only
managed to make 3 calls. so she put her hand up, called
liam over and said...
"i can't believe it, i've only made three calls today. i'm so
rubbish."
liam took a deep breath and let out a bit of a rant...
"seriously jess, stop focusing on making hundreds of phone
calls! i don't give a shit about how many phone calls you
make. the whole telemarketing industry is built on a lie.
and that lie is making hundreds of phone calls. you see,
i've been in this industry for a while now and i've found the
truth...
making cash isn't about making phone calls...
...it's about making SALES.
only when you SELL do you make cash.
only when you SELL do you get paid.
you and millions of others have forgotten we're in this to
make cash, not to make calls.
if you made just one sale with your 3 calls, i'd be happier
than you making no sales on a hundred calls.
so stop wasting time trying to make hundreds of calls.
focus on making each call count. put time and energy
into ensuring that every phone call you make results in a
sale. that's how you earn the big bucks.
www.rebelfit.co.uk

and the moral of the story.
the telesales jobs are the DIETS.
the phone calls are WEIGHT LOSS.
the sales are FAT LOSS.
jess was lead to believe that the secret to earning cash
was making phone calls, in the same way that millions of
dieters have been led to believe that the secret to
getting lean is losing weight.
the more phone calls you make, the better.
the more weight you lose, the better.
advice which encouraged jess and her cheating
colleagues to focus purely on making calls, not on making
sales. and advice that has encouraged you and millions
of cheating dieters to focus purely on losing weight, not
on burning fat.
and in the process of all of this, picking up bad habits like
hanging up mid call, then re-dialling.... starving yourself
before weigh-ins, then binging.
the truth
phone calls don't make cash.... SALES do.
weight loss doesn't make you lean.... FAT LOSS does.
fat loss is the SALE.
fat loss is the PROFIT.
fat loss is the SUCCESS we all strive for.
but somehow, somewhere we've forgotten that!!
www.rebelfit.co.uk

why
because the diet industry has sold us a lie.
lose weight and you're making progress.
don't lose weight and you've failed.
the result millions of people binge eating their way to
obesity because they are focusing on weight.... not fat....
they are focusing on calls not sales.
anyone in marketing knows that one call that lands a sale,
is better than ten calls that don't. equally, anyone in sports
science knows that one pound of fat loss, can make you
leaner than five pounds of weight loss.
burning fat is what makes you LEAN.
losing lbs of water and muscle only makes you lighter.
weight loss is vanity. fat loss is sanity.
and how do you measure fat loss
the tape measure. the mirror. your clothes.
NOT the f**king scales.
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health foods.
www.rebelfit.co.uk

f**k the food
industry.
petrol stations.
pretty boring huh
but now imagine a situation where people got a
massage every time they filled their cars up with petrol.
you would drive up to the petrol station, and as you stood
there... filling up your car... a gorgeously toned and
attractive man (or woman) would caress your shoulders,
easing out all your aches and pains...
"aaaaaaaah. that feels goooooood."
now imagine a situation where that massage was so
damn good, that you kept going back to the petrol
station... just to get the massage.
but in order to get the massage, you had to fill up with
petrol. soon enough, people would start going back and
trying to fill up...
when their tanks were already FULL.
the petrol station managers couldn't cope with the
dangerous excess petrol spilling out of the cars of the
massage loving masses.
so they invented a special chemical called insulin.
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as the massage loving masses kept coming back for more,
the petrol station managers would inject their bottoms
with this wonder chemical...
...and something incredible happened.
as the massage loving masses stood by their cars filling
up... groaning in pleasure... suddenly insulin was causing
all the excess petrol to be absorbed by their arses!!
and so...
the more people enjoyed the massage... the more
people went back to the petrol station to overfill their
tanks.... the more insulin the petrol station mangers
pumped into them...
and the BIGGER their ARSES got!
over many decades, scientists and doctors researched
the global arse expansion epidemic, desperate to find a
cure. their conclusion
petrol makes you fat!!
and so the massage loving masses... fearful of the effects
of their ever increasing arse-lines... decided it was time to
go on a petrol diet.
millions of people abstained from the petrol stations in
their attempts to avoid extra arse expansion. starving their
cars of the fuel it needs to run.
soon enough, cars started break down as they ran out of
fuel... and the petrol station managers no longer got paid.
so the oil companies made the massages EVEN BETTER.
the result the deprived, massage loving masses came
back in their droves... to have even better massages, and
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even more petrol pumped into their over sized arses.
then one day, a guy called liam came along and said...
"maybe it's not petrol. maybe it's the massage. and
maybe, if people stopped getting a massage every time
they filled up, they'd stop overfilling tanks and their arses
would start to shrink. in the past, people used to fill up with
petrol all the time and never got a massage. they'd fill
their petrol tanks with no pleasure whatsoever, and would
therefore only ever fill it to the top. there was no overflow,
so their arses stayed nice and perky."
and moral of the story.
i love food. i think we all love food.
but it's so easy to forget that food is fuel. and that once
upon a time, in our evolutionary past, people used to fill
their bodies just enough, and then stop.
but along came the food industry (like the oil companies),
giving people a nice sugary massage every time they ate.
and when people tried to avoid their foods, they made
them even more addictive, by making ever weirder and
wonder-fuller combinations of sugars and sweeteners.
soon enough, people forgot... or maybe never even
experienced... that food is to be eaten for fuel and not
just enjoyment, not just for that sugar high.
and the worst culprits for "sugar engineering"
f**king weight watchers products.
www.rebelfit.co.uk

f**k low-fat
products.
most veteran dieters have been brainwashed into
thinking that low-fat means healthy. afraid not.
low-fat means that the product has had the natural fat
content removed or reduced, that's it. and what happens
when you take the fat out from food it tastes like TURD.
food companies are well aware that turd flavoured
products don't fly off the shelves, so they hire people
called 'flavourists' to tweak their new low-fat product and
make it hyper-palatable. how
by pissing around with what was a natural, perfectly
healthy food and turning into a frankenstein like mix of
chemicals, passed off a food.
when you see the definition of a flavourist..."a flavor
chemist who uses chemistry to engineer artificial and
natural flavors"... you get a pretty good idea of what
these f**kers are up to... think white coats, laboratories
and chemicals being pumping into your low-fat, healthy
option slimmers dinner.
and all this in the name of making it low-fat to satisfy the
demand of dieters who have been duped into thinking
that fat has been making them fat all these years.
www.rebelfit.co.uk

come on guys, by now you should've realised it's the
SUGAR and REFINED CARBS in your f**king ready meals
that are doing the damage, not fat.
the food industry perpetuates the "fat makes you fat
myth" because low-fat sells. their ads and front labels
bombard us with messages like "low-in-fat", "reduced fat",
"50% less fat", "half-fat"... whilst their ingredients in the small
print hide the truth... they're full of SUGAR and CRAP.
and where better proof that weight watchers themselves
and their greek style orange/nectarine yogurt -
skimmed milk (83%), orange (5%), nectarine (5%),
skimmed milk powder, fructose syrup, inulin, modified
maize starch, stabilisers: pectin, xanthan gum; flavourings,
acidity regulators: sodium citrates, citric acid, calcium
citrates; sweeteners: aspartame, acesulfame k; colours:
carotenes; lactic cultures.
let's compare this to yeo valley greek yogurt -
milk.
that's it just milk! well yes, along with the natural cultures
required to turn that milk into yogurt. and if you wanted it
to be orange and nectarine flavoured, why don't you do
something really imaginative... like add chopped orange
and nectarine.
then the ingredients would look like this -
milk. orange. nectarine.
whenever you see the words "low-fat" or "fat-free" think of
the words "chemical shit storm".
www.rebelfit.co.uk

f**k nakd
bars.
take away the wrapper...
take away the wholesome brand name...
take away the marketing £££...
take away the health claims and the hype...
and what do you see
what does your INSTINCT tell you
yes people....
you're looking at a f**king TURD.
if you came across this bar in a field... millions of years of
evolution would kick in... and an ancient part of your
would tell you... "do not eat this... this is shit".
shit is what is left when every other animal and microbe
has had its fill. it is the end product of every last bit of
nutrition being sapped out of a food. and what do we
know about shit it is brown and colourless... nature's
indicator of zero nutrition.
www.rebelfit.co.uk

colour is nature's way of ensuring that we know what we
should and should not be eating. the trees and the plants
and the bushes have evolved bright, colourful fruit to
ensure that we can see it.... eat it... digest it and SHIT it.
and by shitting out the fruit, we also shit out the seeds of
these trees, plants and bushes, ensuring that their next
generation lives on.... hopefully some distance away from
the parent plant... helping the species to spread. this is a
process known as endozoochory.
berries... apples... bananas... grapes... tomatoes...
avocados...
these are the ultimate evolutionary survival tool.
if a plant grew a brown fruit... a fruit that is hard to spot
and instantly revolting to the eyes... the chances are it
wouldn't get eaten... the seeds wouldn't spread and the
plant would become extinct.
equally... if a plant grew a nutritionally devoid fruit... a fruit
that lacked any vitamins and goodness... the animals
eating that fruit would die out through malnutrition... and
again, the seeds wouldn't be spread and the plant would
become extinct.
so people... fruit is a beautiful and ancient deal between
ANIMAL and PLANT.
you eat my fruit and spread my seeds... i'll give you health,
longevity and the sweet reward of natural sugar.
nakd bars, for all their efforts to be nutritious, bear no
www.rebelfit.co.uk

esemblance to the natural fruit we are supposed to eat.
yes, they contain some nutrients, but the sugar to nutrient
ratio is off the scale. in other words, you're getting so
much sugar from that bar, the nutrients you get from it are
not worth the metabolic damage.
and this is why they are brown. they are high energy, low
nutrition... just like chocolate and other refined, brown,
shitty foods.
to ensure we don't realise this, nakd put them in a pretty
wrapper that stimulates the part of our brain that is
designed... evolved... to seek out colourful fruit and eat it.
food companies know this and abuse this, spending
millions of marketing £££ to make their wrappers BRIGHTER
and more appealing to our colour seeking eyes.
the truth you peel open the wrapper, eating an inch at
a time... believing you are eating something healthy... but
never actually looking at the full product.
well next time take a look.
and you'll see....
you're looking at a f**king TURD.
www.rebelfit.co.uk

f**k refined
cereals.
i think we've all been there... felt fat, overweight and unfit.
made the decision to stop eating shit. chosen monday as
the start date for our new healthy diet. gone out to the
shops and loaded up with beautiful fresh fruit...
then watched it ROT in the fruit bowl.
now here is the big question. why
i'd like you all to put your science caps on for a minute.
whenever food goes mouldy, rancid, stale, contaminated,
or otherwise becomes inedible, it is generally because
something else is eating it. that something else is usually
FUNGUS or BACTERIA, and it really is very simple...
if you aren't going to eat that peach, they f**king will.
so if you were to take your rotting peach from the fruit
bowl, put it under a high powered microscope and look
at what's happening on the surface, you would see
millions.... billions... of fungus and bacteria chomping
away on it.
now here's the really important bit....
www.rebelfit.co.uk

the more NUTRITIOUS something is, the more appealing it
is to the microbes and critters that are ubiquitous in our
environment. and when i say "nutritious" i mean packed
with vitamins, minerals, antioxidants, water and other
ingredients essential for life. yes people... like a
microscopic version of you and me, fungus and bacteria
need their 5-a-day to survive.
so the fact that your peach is rotting tells you something...
...it is packed with vitamins, minerals and other goodness.
this is known as food PERSHIABILITY.
the faster a food rots, the more nutritious it is, the slower a
food rots the less nutritious it is. peaches rot quickly
because peaches are nutritious and therefore ultra tasty
to fungus and bacteria.
now let's take the example of a brick.
bricks don't rot. in fact, they're so f**king good at not
rotting that we build our houses with them.
it's like they're saying....
"hey, i'm a f**king brick. i contain absolutely zero nutrition. i
contain absolutely zero moisture. so that means all those
dickhead bugs in the air aren't gonna want to eat me
and make me rot. make your house from me and it'll
stand for decades to come."
now think about it......
you wouldn't build your house from peaches, would you
www.rebelfit.co.uk

why because within a matter of days the walls would rot
and fall down.
equally....
you wouldn't eat a brick, would you why because it
contains absolutely no nutrition whatsoever. it's a f**king
brick! and like f**king bricks, you wouldn't eat sawdust or
cardboard..... because neither of them rot, which means
neither of them contain any f**king nutrition.
and so...
if you wouldn't eat a brick, why the f**k would you eat
something that looks like a brick....
and lasts as long as brick... like WEETABIX.
if you wouldn't eat sawdust, why the f**k would you eat
something that looks like sawdust....
and last as long as sawdust... like PORRIDGE.
if you wouldn't eat cardboard, why the f**k would you eat
something that looks like cardboard...
and lasts as long as cardboard... like RYVITA.
the moment a food is refined and processed it loses both
its colour and its moisture... the two main indicators of
nutrition... and therefore it no longer rots... which means
all the bugs in the air are turning are their noses up at it.....
so when mr and mrs bacteria find your food cupboards
they say... "this isn't f**king food... this is a f**king brick!!...
and we don't eat f**king bricks!!... nor do we eat f**king
sawdust or f**king cardboard!!"
www.rebelfit.co.uk

and so your weetabix, your porridge and your ryvita live in
your cupboards for weeks, months and years without
rotting... looking pretty the same as the day you bought
them.... back in two thousand and f**king ten!!
"but the food industry tells me their one of my five a day!
and the box says it contains vitamins and minerals!"
f**k the f**king food industry!
since when were they given the authority and the right to
tell us what is and isn't good nutrition! they're trying to sell
us something and make profit. and if sticking labels on
their products with false health claims helps them to sell
more of their refined turd... they'll do it.
and get away with it.
does your peach need a label to say it's healthy NO.
it's COLOURFUL, indicating the presence of antioxidants.
it's MOIST, indicating the presence of water.
it ROTS, indicating the presence of other nutrients.
...and if fungus and bacteria want to eat those nutrients,
SO... SHOULD... YOU!!
now... do you want to know the worst thing that affects a
food company's profits the thing that puts fear into the
very heart of every food manufacturer
PERISHABILITY. food rotting.
when foods rots it hits the bottom line hard.
www.rebelfit.co.uk

think about it... foods that have a short shelf life invariably
have a low profit margin.
so the food industry has created a wonderful solution... a
solution that ensures their products last and sell.
they remove all the ingredients that cause the food to
rot.... yes, they remove the f**king good stuff!!!... the
nutrients!!... and replace it which chemicals that make
the food unpalatable to fungus and bacteria... chemicals
called E-NUMBERS.
now here's a little common sense for you... if fungus and
bacteria don't want to eat something...
... NEITHER... SHOULD... YOU!!!
what's left after refining and processing is something
devoid of nutrition, but lasts on shelves for weeks, months
and years. is it really nutritious is it really
do you believe the labels and the claims that it is "one of
your five a day"...
so here is a little nutrition test.
take any food you question the nutrition of.
leave it on your kitchen window sill and wait.
see how long it takes to rot.
if it rots quickly, it is nutritious. if it is still there in month, it
doesn't even qualify as food...
it's a f**king brick!
www.rebelfit.co.uk

f**k sugar
not fat.
i'd like you all to imagine that your body is a nightclub.
you are the BOUNCER.
your mouth is the DOOR.
the foods you eat are the PUNTERS.
every time you are given the opportunity to eat you need
to ask yourself...
do i want you to enter my club
will you make my club exclusive and cool or will you
cause trouble and pick fights with my body
now imagine the following.
you are standing tall... arms crossed... chest puffed...
head high... guarding the door to your exclusive, super
cool nightclub.
a group of ten ugly, smelly, pissup up lads walk up to you.
"oi dickhead... you gonna let us in or not"
you don't have to think for long to know that you don't
want these guys in your club. you know that they will
probably start a fight... throw up... and make the
www.rebelfit.co.uk

management berate you for lowering the standards of
the club. so you block their path and stare them down.
"sorry fellas. not today."
now imagine the next scenario.
you are standing tall... arms crossed... chest puffed...
head high... guarding the door to your exclusive, super
cool nightclub.
five pissed gents, each with a girl on their arm walk up.
"good evening sir... room for 10 of us"
you take a minute to think about it. the guys are pissed
and not really what you want in your club. but they are
each attached to a gorgeous girl. you figure they're not
likely to cause as much trouble, as their girlfriends will
keep them on the straight and narrow. so you pull back
the barrier, let them in and accept the management will
be ok with it.
"go on then. in you go."
and now imagine another scenario.
you are standing tall... arms crossed... chest puffed...
head high... guarding the door to your exclusive, super
cool nightclub.
four pissed up dudes walk up to you. just when you're
about to turn them away, you notice they've brought a
whole load of girls with them.
"easy buddy. we're escorting the swedish ladies neball
team for the evening. any chance you can let about 20
of us in."
your eyes light up as you see the swarm of swedish
www.rebelfit.co.uk

eauties. you know you can't send the pissed up dudes
away because you'll lose the girls too. so you unhook the
barrier and usher the crowd in, knowing that you'll win
some serious brownie points with the management.
"in you go. and mate, any chance you can get me the
tall one's number"
and the final scenario.
you are standing tall... arms crossed... chest puffed...
head high... guarding the door to your exclusive, super
cool nightclub.
a group of beautiful, sophisticated ladies walk up to you.
"hi handsome... any chance we can skip the queue"
you look left. then right. unhook the barrier and let them
through, allowing them to jump ahead of hundreds of
people in the queue. why because these are the kind of
people you want in your club. people who are going to
bring style, sophistication and exclusivity. people who are
going to win you the respect and admiration of the
management.
and the moral of the story.
the men are SUGAR.
the women are NUTRIENTS.
the ratio of men to women is nutrient density.
the goal of any good bouncer
to keep out the troublemaking men (sugar)
and fill the club with gorgeous women (nutrients).
www.rebelfit.co.uk

the ten pissed up lads are JUNK FOODS. they bring
nothing but sugar, chaos and disruption to your body.
the five pissed gents and their girls are CEREALS. they
bring a big dose of sugar, but some nutrients.
the four pissed up dudes with the netball team are FRUITS.
they bring a little bit of sugar, but an army of nutrients.
the sophisticated ladies are GREENS. they bring nothing
but health, vitality and exclusivity to your body.
so this is nutrient density.
eat a diet high in green vegetables and fruits and your
body.... your club... will be the talk of the town.
eat a diet high in cereals and junk foods and soon
enough your body... your club... will get closed down.
you are the doorman.
you control the door.
www.rebelfit.co.uk

f**k saving
calories.
years of dieting has brainwashed people into thinking in
such a negative... fat gaining... way about food.
thinking in terms of "free foods" and "syns" and thinking it's
a good idea to "skip meals and save calories".
if you want to get lean...
this way of thinking has to STOP.
so here's a little story that will hopefully help you get the
difference between thinking like a lean NUTRITIONIST and
thinking like a big fat DIETER.
once upon a time there were two friends, saving sally and
investing immy. both worked in the same job, in the same
office, with the same salary.
and both of them dreamed of living the high life... with a
big house... a big car... and and even bigger wardrobe to
store all their clothes.
saving sally said...
"i know what i'm going to do. i'm not going to spend any
money at all. i'm going to save every last penny and put it
in the bank. soon enough i'm going to save so much
money i can buy my big house... big car... and even
bigger wardrobe."
www.rebelfit.co.uk

so sally saved and saved and saved and saved...
she was so good a saving that when the bills came in she
decided "i'm not going to pay my bills.... i'll save the
money instead!"
she didn't pay her phone bill... her electricity bill... her gas
bill... or her rent. and she was so happy because she had
so much money in her savings account! her dream of a
big house... a big car... and an even bigger wardrobe
would so be a reality!"
investing immy was so upset.
there was sally saving all this money. and sally was
bragging about her weekly weigh-ins... i mean saving
sessions.... where she was saving pounds and pounds
every single week.
immy had saved practically none. she had paid her
phone bill... her electricity bill... her gas bill... and her
mortgage. and with what little money she had left she
invested in shares.
when she went into the office sally kept on bragging...
"check out my bank balance immy, i've saved £200 this
week!!"
this went on for weeks and months, until one day immy
came into work and sally wasn't there. when she asked
where she was, her colleague replied...
"haven't you heard saving sally was made bankrupt. she
stopped paying all her bills and eventually she was taken
to court. she now has no money left, has been evicted
from her flat and she's living on the streets."
immy was gutted.
www.rebelfit.co.uk

mainly because after all her time investing her money she
had now earned enough to buy a bigger house... a
bigger car... and an even bigger wardrobe...
and she wanted sally to see it!!
and the moral of the story.
the money is NUTRIENTS.
the bills are METABOLISM.
the investments are MEALS.
when you diet, it is like aggressively saving your money.
you may get some initial weight loss (savings), but when
you stop paying your bills, your metabolism slows down
and your body holds onto your fat.
the rebound weight gain you always see on diets
it's like the gas man and your landlord knocking on your
door. you may have lost weight (saved) initially, but that
weight always has to be REPAID.
when you focus on nutrition, it is like aggressively investing
your money for the future. you may have less initial weight
loss (savings), but in time those investments (high nutrient
meals) will pay off and have your body blasting off fat.
the hard part for dieters is understanding the concept
of eating to burn fat. your whole dieting lives you've been
taught starve to burn fat.
well you got it wrong. seriously f**king wrong.
eat clean like an investing immy.
don't starve like a saving sally.
www.rebelfit.co.uk

fitness.
www.rebelfit.co.uk

f**k fitness
classes.
pump on monday... circuits on tuesday... combat on
wednesday... bootcamp on thursday... spin on friday...
pilates on saturday.
some people are doing a lot of fitness classes.
and seeing f**k all results for it.
the reason they lack SPECIFICITY.
they have the opportunity to exercise 6 times a week, but
by trying to do a little bit of EVERYTHING, they are
confusing their body and limiting their gains.
imagine each workout like going to a language class.
you could go to 6 french classes in one week.
you could go to 3 french classes and 3 german classes.
you could go to 2 french, 2 german and 2 spanish.
or you could even go to...
1 french, 1 german, 1 spanish, 1 dutch, 1 russian,1 italian.
which do you think is going to get you the best results
well, it depends on your goal.
www.rebelfit.co.uk

if your goal is to be good at french, it makes perfect sense
to go to all 6 french classes. by focusing specifically on
french, you will achieve far faster results at learning french.
comprendre
equally, if your goal is to be good at spanish, it makes
perfect sense to focus all of you energy, and available
classes, on learning spanish.
now what if you want to learn both french and spanish
well, the smart thing to do would be to go to 3 french
classes and 3 spanish classes a week.
but...
don't be surprised if you start confusing the two, and
become not so good at either french or spanish, rather
than a master of one.
oui
errr... i mean si
now only a complete and utter dick would go and try...
1 french, 1 german, 1 spanish, 1 dutch, 1 russian, 1 italian.
...all in one week.
well, sadly that's how people approach fitness classes.
1 pump, 1 circuit, 1 combat, 1 bootcamp, 1 spin, 1 pilates.
each class, teaching your body a different language of
fitness, instead of helping your body become fluent in one.
so think of me like you language teacher. i teach
rebelfitters the language of fat loss and lean gain.
www.rebelfit.co.uk

i've create a very simple, yet effective learning path...
with daily workouts and daily nutrition... to help you pass
your fat loss and lean gain degree.
you can stick to the plan i've set you... and become
masters of fat loss and lean gain... doing workouts that
are specifically tailored to that goal.
or you can do your own thing.
throw in some bootcamps.
a little bit of ciruits.
maybe even a zumba class.
the choice is yours.
but if i wanted to learn french.
i'd learn f**king french.
www.rebelfit.co.uk

f**k dance
classes.
zumba. bokwa.
seriously
what f**king next
cockwa
these dance workouts do bugger all for fitness and fat loss.
did i say WORK-outs i meant EASY-outs.
easy-outs because they are a con. easy-outs because
they attract people who are looking for way to make
themselves feel like they are doing a workout...
without really doing a workout.
below is a little extract from seth godin's "the dip".
this is a must read book, and within it there is one page
that summarises training intensity perfectly...
www.rebelfit.co.uk

..........................
every time men's health puts a picture of a guy with
washboard abs on their cover, news-stand sales go
up. why well, if everyone had washboard abs, it's
unlikely that men would buy a magazine that
teaches them how to get that physique.
the very scarcity of this attribute makes it attractive.
weight training is a fascinating science. basically,
you do a minute or two of work for no reason other
than to tire out your muscle so that the last few
seconds of work will cause that muscle to grow.
like most people, all day long, every day, you use
your muscles. but they don't grow. you don't look
like mr. universe because you quit using your
muscles before you reach the moment where the
stress causes them to start growing. it's the natural
thing to do, because an exhausted muscle feels
unsafe - and it hurts.
people who train successfully pay their dues for the
first minute or two and then get all the benefits at
the very end. unsuccessful trainers pay exactly the
same dues but stop a few seconds too early.
it's human nature to quit when it hurts. but it's that
reflex that creates scarcity."
..........................
www.rebelfit.co.uk

and there you have it.
training intensity in a perfectly presented nutshell.
using your muscles and stopping when it starts to hurts is
LOW intensity training. using your muscles and pushing
when it starts to hurt is HIGH intensity training.
and it doesn't matter whether you are using your muscles
to ride a bike... lift a weight... hold a plank... row a boat...
jump a rope... or do your rebelfit workout...
if you stop when it starts to hurt you are training at low
intensity and there is no stress placed on your muscles or
your cardiovascular system.
and why is this a problem
why is low intensity training a WASTE OF TIME
why are low intensity dance classes a complete con
well. as rebelfit is out to prove... and educate the misled
masses... the standard model of fitness is flawed. burning
calories at low intensity does little to impact...
a) your fitness level, and
b) your bodyfat level.
the two exact reasons we go to dance classes!
take the wonderful example of bokwa.
you go to a class and dance for 60 minutes. during that
class you never reach the pain threshold. you never
www.rebelfit.co.uk

fatigue your muscles. yes, you get hot. yes, you get
sweaty. but that doesn't mean you're getting fitter or
leaner. it means your body temperature is elevated and
you are sweating to cool yourself down. the same effect
as sitting on a hot bus, on a hot summer's day.
but do you think of sweating on a bus as a workout
NO.
the truth
modern research suggests it isn't what happens DURING
the workout that matters...the duration... how hot you
get... the number of calories burned.
it is what happens AFTER the workout that matters.
...the adaptations stimulated by the workout.
a 60 minute bokwa class will burn a fair few calories of fat
during the workout, but will do f**k all to your body after
the workout. within 10 minutes of finishing your metabolic
rate (the rate at which you burn fat) is back down to
normal, and because you haven't fatigued your muscles
there is no reason for them to adapt... get leaner, stronger
and more toned.
a 10 minute rebelfit wod will burn very few calories during
the workout, but will stimulate massive adaptations after
the workout. your metabolic rate remains elevated for 12
to 24 hours after fatiguing your muscles. and that fatigue
is also the stimulus telling your body it needs to ADAPT...
get leaner, stronger and more toned. so that you survive
your next rebelfit wod.
www.rebelfit.co.uk

and that is what fitness and fat loss is all about.
SURVIVAL.
your body doesn't have a clue that you are doing a
rebelfit wod. your body thinks it is being chased by a lion.
it thinks it is in danger of being a tasty treat. and therefore
your body adapts by making you leaner... faster... and
stronger. improving your chances of survival.
when you are doing bokwa, your body thinks you are
having fun. because you are having fun. and because
you are having fun...
it has no... f**king... need... to... adapt.
no threat. no risk of being eaten. so let's stay flabby and
all be happy. in fact, let's increase your appetite and fat
stores, so that you have plenty of energy for any future
low-intensity workouts.
yes, you read that right.
bokwa makes you FAT.
www.rebelfit.co.uk

f**k over
cooking it.
once upon a time there was a french chef called liamchristoffe
novelli.
years of working in restaurants and private functions had
taught him the art of cooking, baking and gourmet
cuisine.
he witnessed thousands of people making shitty food by
adding too many ingredients, instead of a few quality
ingredients, and by over cooking instead of getting the
cooking time just right.
one day he thought to himself....
"wouldn't it be magnifique if i could teach my cocking
skills to zee masses, and educate zem on zee smarter
ways to cock".
so he launched a new training course...
called rebel-cook.
30 day online cookery courses, with the expert guidance
of an experienced chef.
each monthly course would teach people how to
prepare a different dish, that they could master and cook
to absolute perfection.
www.rebelfit.co.uk

his first course.... chocolate cake.
100 enthusiastic, aspiring chefs signed up, hoping to learn
the skills and secrets to baking the ultimate chocolate
cake.
day 1.
"bonjour mon amis. zis month, i am going to teach you
zee beautiful art of beking. we learn ow to craft zee most
delicious chocolate cake. we add just zee right quality...
quantity and timing of zee ingredients, to create a
chocolate cake masterpiece. comprendre"
jenny...
"hi liam-christoffe. i'm very excited about making my
chocolate cake! would it be ok if i add some onions and
maybe a potato i love onions and potato! and cook
with them all the time!"
liam-christoffe...
"jenny. on zis course we learn ow to bake zee chocolate
cake. we 'av zee specific ingredients for zee chocolate
cake. you cannot and will not ever put potato or onion in
zee chocolate cake. over my dead fraaanch body! you
need zee chcoloate... zee flour... zee eggs and zee sugar.
and zat... iz... it!!!!"
katie...
"hi liam-christoffe. i get that we need to use specific
ingredients, but i love chocolate, would it be ok if i double
up to make it extra chocolatey"
liam-christoffe...
"katie. please lizen. it iz not jus about what ingredients you
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use... you need to get zee quantity jus right. if you add too
much or too little you dizrupt the balance of ingredients.
'ere iz zee recipe. please stick to it, if you want zee perfect
chocolate cake."
emma....
"hi liam-christoffe. so i've got the quality and quantity of
ingredients just right. but would it be ok to bake it for an
extra hour just so it's extra well baked! surely the more
baking the better!"
liam-christoffe...
"for zee fack sake emma!! if you bek zat beautiful
chocolate cake for a minute too long, you will destroy it!!
you will end up with zee crumbly, burnt mess. now. unless
you want me to ram zis rolling pin up your arzzz, please...
stick... to... zee... faking... recipe!!!
no faking potatoes.
no faking extra chocolate.
no faking extra baking!!"
and the moral of story.
treat your workouts like baking a cake.
you need the RIGHT ingredients, in the RIGHT quantities,
cooked for the RIGHT duration. don't be tempted to add
extra exercises. don't be tempted to add extra sets. don't
be tempted to spend hours in the gym.
short, intense, focused workouts, will always beat
long, fluffy, confused workouts.
www.rebelfit.co.uk

f**k
overtraining.
many moons ago, when i first studied sports science, i
learned about the supercomensation curve, the science
of adaptation. the science of getting fitter.
i learned how the curve depends on the 3 ingredients.
SPECIFICITY (the type of exercise)
OVERLOAD (the intensity of exercise)
RECOVER (the amount of rest between exercise)
as i designed my first ever fitness plans... for my first ever
clients... and made my first ever monumental cock ups... i
discovered something very frustrating...
the supercompensation curve is incredibly fragile.
if you get any of the three ingredients wrong, you disrupt
the curve and you quite simply don't achieve any fitness
gains. and this is regardless of how much time you've
spent exercising... regardless of how much sweat has
poured off your body... and regardless of how many
fitness classes you've attended that week.
i discovered, to my amazement, that there was a zone...
a JUST RIGHT AMOUNT of exercise that stimulated the
supercompensation curve and brought about rapid
fitness gains.
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i now had the challenge of teaching this to my clients...
the analogy i used then... and still use (ok, ok... overuse)
today is that of baking. if you don't bake your cake for
long enough, it won't rise. equally, if you bake your cake
for too long, it will burn. just as there is a just right zone with
baking, there is a just right zone in fitness that we must
know and understand.
three years into my personal training career i had enough
experience to determine where the just right zone was for
each client i signed up. obviously, different people... with
different fitness levels... had different just right zones.
my challenge to get people to stay within their zone.
i could pretty much divide my clients into two categories -
those who refused to do enough exercise to stay within
their just right zone. these clients i labelled THE WHIPS...
because they needed whipping (motivating) to do their
workouts.
and those who refused to take enough rest to stay within
their just right zone. these client i labelled THE LEASHES...
because they needed holding back (leashing) to stop
them doing extra exercise.
and so....
the whips did TOO LITTLE.
the leashes did TOO MUCH.
both groups trained outside of their just right zone. both
groups failed to maximise the results of their training.
believe it or not, my client base is primarily made up of
THE LEASHES...
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people who need motivating to NOT exercise.
people who need stopping from doing extra workouts.
people who consistently and repeatedly spank the living
shit out of their supercompensation curves.... and burn
their cake... by doing too much.
so when you think that, as a personal trainer, my job is to
motivate people to exercise...
you are very, very mistaken.
a large part of my job... the biggest part of my job... is
convincing my clients to not exercise... to not overdo it...
to find the willpower to resist that extra workout... to skip
that extra fitness class.... and to forgo that extra run.
but instead...
to find their just right zone and stay the f**k in it.
embrace it.
relish the rest.
...and watch the fitness gains flow.
the age old mantra eat less, exercise more has crafted...
brainwashed... a generation of over-exercisers and undereaters.
f**k this 20th century... lycra thonged.... ryvita
starved... bullshit off!!
eat right. exercise right.
not too little. not too much.
JUST F**KING RIGHT.
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f**k fitness
gurus.
once upon a time there was a young girl called jane.
all her life she dreamed of being mega rich.
and when i say mega rich...
i mean millions upon millions upon millions rich.
she bought all the "get rich quick books", enrolled on
various wealth courses, but for all her efforts she never...
ever... got... rich.
then one day she walked into an exclusive bar and saw
three wealth gurus in a heated debate.
the first guru, richard, explained passionately... "there's
only one way to get mega rich and that's planes!"
the second guru, alan, piped up.... "what a load of
bollocks! the best way to get mega rich is computers!"
the third guru, jo, laughed at them and said.... "you're
both wrong! to get mega rich write best-selling books!"
jane was inspired!!
but then very, very confused.
they were all clearly very wealthy, but they all promoted
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a different route to mega richness. so which was she to
pick, and what was she to do
did she go into planes computers or books
jane knew the answer... she'd do all three!!
fast forward 5 years and jane is a tired, burnt out, broke
mess. she had followed the advice of three of the richest
people in the country... but by trying to study aviation,
computing and writing, all at the same time...
she got absolutely nowhere.
and the morale of the story.
richard branson, alan sugar and jo rowling were all right
when they made their claims about getting mega rich.
they were living proof of it.
but....
each of them focused on ONE THING, and committed
100% of their time and EFFORT to it. they each faced 1000s
of failures on their own unique journey...
but they chose one route and the did not budge from it.
in the same way that there are many roads to getting
rich... there are many roads to getting lean. hundreds...
thousands in fact.
the internet is saturated with different fitness gurus telling
you that THEIR way is the BEST way.
if you mix and match the different routes there is only one
outcome... you're going to get lost!!
you will burnt out and become mentally and
metabolically broke.
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and herein lies the problem millions of gym goers, home
exercisers and leanness wannabes face... knowing which
guru or plan to follow, when faced with 1000s of choices.
most people jump for plan to plan... mixing and
matching... trying different routes... and never really
getting anywhere.
the answer the secret that killer piece of information...
the best plan is the one you STICK to.
the one you put 100% of your ENERGY and EFFORT into.
richard branson didn't get mega rich because he chose
planes. he got mega rich because he STUCK at planes,
worked his arse off and didn't give up.
alan sugar didn't get mega rich because he chose
computers. he got mega rich because he STUCK at
computers, worked his arse off and didn't give up.
jo rowling didn't get mega rich because she chose writing.
she got mega rich because she STUCK at writing, worked
her arse off and didn't give up.
so my advice to you...
pick one thing.
commit to it.
stick at it.
and work... your... arse... off!!
results aren't determined by the GURU or the PLAN.
results are determined by your COMMITMENT and EFFORT.
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motivation.
www.rebelfit.co.uk

f**k leaving
the field.
once upon a time there was a farmer...
and that farmer had excellent seed.
one day he took to the field to sow his seed, but the first
part of the seed fell by the wayside and the birds got
some. the farmer was angry.
he wanted to chase the birds and kill them.
but he realised if he chased the birds he would LEAVE THE
FIELD... and if he left the field he'd lose out on the
opportunity to sow more seeds.
and so the farmer embraced the birds.
and he KEPT.... ON.... SOWING.
as he continued to throw down the seed he saw that
some of it was falling on rocky ground. over time the
seeds would grow, but soon enough the hot weather
caused the seedlings to wither and die. the farmer was
upset.
he wanted to sit at home and cry over the withered seeds.
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ut he realised if he sat at home and cried he would
LEAVE THE FIELD... and if he left the field he'd lose out on
the opportunity to sow more seeds.
and so the farmer accepted the withered seeds.
and he KEPT.... ON..... SOWING.
as he continued to throw down the seed he saw that
some of it was falling on thorny ground. over time the
seeds would grow, but just when they were getting big
enough the thorns would choke them to death. the
farmer was distraught.
he wanted to give up farming altogether!
but if he gave up farming he would be giving up his
dreams. he would be giving up everything he had ever
worked for. he would be giving up in the face of a
challenge worth fighting for.
and so the farmer disciplined his disappointment and he...
kept on SOWING the seed...
kept on EMBRACING the birds...
kept on ACCEPTING the hot weather...
and kept on FIGHTING the thorns.
until finally the seed fell on fertile ground.
because if you keep on sowing... it always will.
www.rebelfit.co.uk

and the moral of the story.
we are all farmers here...
sowing the seeds of our leaner body.
the seeds are our workouts and clean meals.
only by sowing and reaping many hundreds of workouts
and many hundreds of clean meals, will we harvest results
in the form of health, fitness and leanness.
the birds are those people who distract and corrupt us.
we all start with the intention to complete every workout
and eat clean every meal, but life doesn't work like that.
many of our workouts and clean meals will be lost to
family, friends and those people who want to eat cake
with us.
the more we chase them and fight them, the longer we
LEAVE THE FIELD and lose out on the opportunity to make
progress. so don't fight them. embrace them. love them
and learn how to manage them.
the hot weather is our perception of progress.
sometimes we want and expect results quickly. but when
we don't see those results fast enough the disappointment
is so intense, so hot, that it melts our motivation to keep
going. workout get skipped. meals turn dirty.
the more we allow the hot weather to get us down, the
longer we LEAVE THE FIELD and lose out on the
opportunity to make progress. only by accepting that it
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will take time, can you find the motivation to work through
the heat.
the thorns are our work and life commitments.
just when you do feel you are starting to make progress,
along comes that deal or that contract or that job that
needs doing. and slowly but surely the progress we have
made gets tied up and strangled by the chaos of life.
you cannot give up and LEAVE THE FIELD in the face of
life's challenges. you need to tackle them head on, chop
them down and free yourself up to continue with your
training. choose the machete. not the sobbing tissue.
and so my friends...
in life and in training you have to accept the following...
the birds are gonna get some.
the hot weather is gonna get some.
the thorns are gonna get some.
...that's called life mother f**ker!
but only those who embrace the birds, accept the hot
weather, smash through the thorns and keep... on...
sowing... get there in the end.
they always will.
www.rebelfit.co.uk

f**k your
mind viruses.
in my day job as a personal trainer, i have had to learn
and study MOTIVATION.
"motivation. the desire or willingness to do something"
what makes one person motivated to exercise and eat
clean and another person de-motivated to exercise and
eat clean
i knew early on in my career that if i could answer these
questions i would get far better results with my clients. if i
could discover the key to motivation, i could help obese
people get lean, unfit people get fit, unhealthy people
get healthy. and have an enjoyable career doing so.
so i studied. i got nerdy. i read books. i did courses.
i trawled the internet for research into the science and
psychology of motivation.
in my search i discovered a fascinating and powerful
subject. and that subject was nlp.
neuro-linguistic programming.
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some of you may have heard of it. some of you will have
studied it. i spent 2 years of my life immersed in it.
in a nutshell, nlp helps people change the way they THINK.
all action, or inaction, comes from the brain. the decision
to do your workout. the decision to eat that doughnut.
the decision to push on in the face of a challenge. or the
decision to give up and quit.
and so...
for the next 5 minutes i want to imagine that your brain is
a computer. a computer that YOU control.
nlp is a technique for re-wiring your brain. for deleting
mind-viruses that demotivate you, and replacing them
with powerful mental programmes that drive you towards
your goals.
imagine being able to upload a programme that makes
you enjoy exercise and enjoy eating clean food. well you
can! and that's the secret to getting lean.
the winners in any game... be it sport... business... or fat
loss... have programmed their brains for success. the losers
in any game are usually riddled with mind-viruses that
negatively affect their behaviour and performance.
programmes (positive) versus viruses (negative).
believe it or not, but rebelfit is just my way of brainwashing
you all into uploading the sustained fat loss programme
(positive) and deleting the obese mind virus (negative). i
am trying to change the way you think about nutrition
and exercise, and RE-PROGRAMME your mind in a way
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that helps you make sustainable changes to your weight,
bodyfat and fitness.
you only have to talk to people to see if they're running
the sustained fat loss programme (training), or whether
they're infected with the obese mind virus... a way of
thinking that creates a negative perception of food,
exercise and weight that ultimately leads to obese
behaviour (overeating).
so let us compare the two.
try to remember that nlp is neuro-linguistic programming.
it is about the LANGUAGE we use to describe our universe.
what is the tone of that voice in your head
is it positive or negative
is it motivating or de-motivating
the obese mind virus is characterised by....
1. negative perception of food
2. negative perception of exercise
3. negative perception of progress
4. negative perception of failure
the sustained fat loss programme is characterised by.....
1. positive perception of food
2. positive perception of exercise
3. positive perception of progress
4. positive perception of failure
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let's compare the two perceptions of food....
the obese mind virus:
"i have to starve myself to lose weight." (negative)
"i have to eat less to lose weight" (negative)
"i have to give up chocolate to lose weight" (negative)
how the f**k are you going to find the motivation to
choose the right foods if the language that generates the
behaviour is NEGATIVE
"who wants to starve, eat less, give up and be miserable
i might as well eat whatever i like and be fat and happy."
this negative mental programming then leads to
overeating and fat gaining behaviour that ultimately
drives people towards obesity.
compare this to....
the sustained fat loss programme:
"i have to fill up on clean foods to get lean" (positive)
"i have to eat more to get lean" (positive)
"i have to deliver nutrients to my body" (positive).
you are far more likely to find the motivation to choose
the right foods if the language that generates the
behaviour is POSITIVE.
"i'm not on a diet, i'm enjoying a healthy eating plan that
encourages me to fill up, eat more and deliver nutrition to
my body".
www.rebelfit.co.uk

this positive mental programme then leads to better,
cleaner food choices that ultimately drive people
towards leanness.
and so.....
over the course of my career i have seen how obese
people have this continual negative voice in their head
which sabotages their motivation and drives them
towards fat gaining behaviour.
they make statements like...
"i've only lost a pound" (negative)
"i haven't lost any weight yet" (negative)
"i missed my workout so i've failed" (negative)
"i had a chocolate bar so i've ruined this week" (negative)
the list goes on and on.... THINKING themselves FAT.
lean people have this continual positive voice in their
head which enhances their motivation and drives them
towards fat burning behaviour. they are masters of
REFRAMING, turning negatives into positives.
they make statements like....
"i'm worth more than my weight" (positive)
"i haven't changed yet, but i will get there" (reframe)
"i missed my workout, but i'm making progress" (reframe)
"i had a chocolate bar, but it's only one" (reframe)
they quite literally THINK themselves LEAN.
so. which programme are you running
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f**k your
impatience.
dieters love weighing themselves.
it is an addiction... an OBSESSION... learned from years of
being weighed at the likes of f**king weight watchers and
slimming world.
it is a habit that kills their patience... saps their motivation...
and has them quitting diet after diet because the results
aren't fast enough.
so i'd like to share a little story that explains why weighing
yourself is the worst measure of progress.
once upon a time there was a farmer's daughter who
begged her father for some seeds.... "i want to grow
plants, just like you father! please, oh please can i have
some seeds!"
so her father gave her a handful of his finest corn seeds....
"go and plant these seeds in fertile soil and in 30 days you
will have your very own crop!" her smile beamed as she
skipped away to plant her seeds in the best soil she could
find.
the next day the little girl returned and excitedly asked
"father, father! i've planted my seeds in fertile soil, when
will i have my plants!"....
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and he replied, "you must leave the seeds and let them
grow! be patient and you will have a fine crop!"
a few more days passed and the little girl asked again
"father, father! four days have passed and i still don't have
any plants! when will they grow!".... and he repeated
once again, "you must leave the seeds and let them
grow! be patient and you'll have your plants!"
for the next week the little girl returned to her father daily
and asked the same question, until he himself was puzzled
as to why her seeds were not growing. nearly two weeks
had passed, surely the seeds should have taken root and
begun to break the surface by now.
the next morning he woke and watched his daughter run
out to the field to check if her plants had grown...
the mystery was SOLVED!
he saw his daughter picking each and every seed out of
the ground and hold them up to the morning sun to
check if they were growing... well of course they weren't!!
by picking them out of the ground each day they had no
hope of taking root.
when his daughter returned in floods of tears, distraught
that her seeds still weren't growing, he laughed, put his
arm around her and explained...
"sometimes you've just got to let nature do it's shit!!"
and the moral of the story
stay off the f**king scales.
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f**k being
perfect.
i'd like you all to open your minds and come with me on a
little journey...
it's december.
it's the uk.
it's starting to get a little bit chilly.
and for those not from the uk.... "a little bit chilly" means
"seriously f**king cold".
you get up early. you get ready for work. you get in the
car..... and what's the first thing you do you crank the
heat up.
nobody gets in their car... first thing in the morning... on a
cold... frosty... british winter's day... and puts the heat on
medium.
f**k no. we whack it right up to MAX.
why because when we're cold... when we're
uncomfortable... it is human instinct to want to get as
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warm as possible... as fast as possible.
but answer me this...
10 minutes into your journey. when your car heating
system is in full flow.... blasting your legs and your face
with scorching hot air....
what do you do how do you ensure you don't go from
freezing cold to roasting hot
it's simple people...
you turn... the heat... DOWN.
you might turn it a little bit down... half way down...
maybe if you're really hot you'll turn it right the way down.
but what you do not do...
and will never... ever... ever... do...
is turn it to COLD.
because not long ago you were cold. you know and
remember how uncomfortable that was. you knew when
you got into the car that you didn't want to be cold. so
now that you're hot, you turn it down and find a
temperature that is a bearable...
....but not cold.
training is exactly the same.
we all start diets and fitness plans feeling cold and
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uncomfortable. and that coldness and discomfort might
be feeling out of shape... feeling low in confidence...
feeling like you're losing control.
so we do what human beings instinctively do when we're
uncomfortable...
we crank the heat UP. we turn our dial to MAX.... giving
everything we've got to our diet and our workouts for the
first week or two.
but... like the car journey.... there comes an inevitable
point when we get too hot... when we train too hard....
when we eat too clean.... and it becomes unsustainable.
maybe we pick up an INJURY.
maybe we pick up a BUG.
maybe we get so HUNGRY it becomes unbearable.
either way... we cannot keep going at max.
too many people reach this point and make the fatal
decision of giving up... turning their dial to cold and
returning rapidly to the discomfort that led them to get
started in the first place. they draw the illogical
conclusion...
"if i can't train at max then f**k it... i might as well not train
at all... i might as well give up and BINGE."
bull.... f**king... shit.
we all control the training dial of our lives. at any one time
we have the power to decide whether to turn it up or to
turn it down.
www.rebelfit.co.uk

when times are good... when stress is low.... that's the time
to crank it up to max and go for it. hit the workouts hard.
keep your nutrition tight. focus and go for the maximum
gains possible.
but...
when times are bad... when stress is high... when the world
and life throws obstacles in your path...
don't turn it off.
don't turn it to cold.
turn it DOWN.
adjusting. tweaking. turning. until you find the training
level that matches where you are in your life right now.
this is the mindset of the lean person. this is the mindset of
success. just because you can't train at max doesn't
mean you don't train at all.
focus on what you CAN do... even if that means keeping
your training dial set to the lowest level possible...
because anything is better than off.
and anything is better than COLD.
www.rebelfit.co.uk

f**k what
others think.
i get contacted by clients regularly telling me that their
husband or their wife or their colleague was telling them
that they're taking their training too far.
i hear this a lot.
too many times over the years.
and usually i give the diplomatic answer.
but you know what... not anymore.
so this is gentle reminder for anyone else who gets the
usual "don't get too muscly" or "don't get too skinny"
comments.
this is YOUR BODY.
not your husband's.
not your wife's.
not your friend's.
nor work colleague's.
this is your.... f**king... body.
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we own nothing in this world other than the body we live
in. our house... our car... our watch... our phone... our
favourite clothes.... can all be taken away from us.
but our body is ours.
we are born in it.
we die in it.
we spend every living heartbeat contained in it.
we cannot escape it even if we wanted to.
so if we want to IMPROVE it...
if we want to STRENGTHEN it....
if we want to SCULPT it....
if we want to make it the best f**king body we can
possible have... that is our right and, more importantly,
that is something to be respected.
fair enough... if i'm smashing my body with drugs and
alcohol... tell me to reign it in. if i'm chowing my way to
morbid obesity... tell me to hold back. if i'm starving myself
towards anorexia..... help me find support.
but if i'm working hard and training hard to make my
body fitter.... stronger... and leaner....
if you've got something to say to me,
it better f**king be nice!
www.rebelfit.co.uk

f**k blaming
yourself.
google for "fitness" or "weight loss" or "inch loss"... and you'll
be met with hundreds, thousands of different plans and
programmes.
each one bombarding you with buzzwords and science
to convince you that this plan is the one that will get you
the body you want.
reading through them we see words and phrases like
"metabolism" and "fat burning" and "high intensity interval
training". we're told about the different meal plans that
are "high-protein" and "low-fat" and "calorie controlled".
dieters and fitness wannabes jump from plan to plan...
from failure to failure... never sticking to anything... never
seeing it through... never achieving the body they want.
so f**k all the buzzwords.
and f**k the scientific jargon.
here are the only three words you really need to know....
commitment. discipline. effort.
www.rebelfit.co.uk

ecause getting in shape is f**king hard. most people
simply aren't cut out for it. not because the science isn't
right, but because their MIND isn't right.
they lack the commitment to see a plan through... they
lack the discipline to say no to friends... and they lack the
effort to push themselves outside of their comfort zone.
the question is... WHY
i've spent the last 10 years researching why people aren't
committed, why people aren't disciplined and why
people lack effort.
and i don't blame THEM.
i blame the food industry for creating addictive foods.
i blame the office culture of endless cakes and treats.
i blame the government for outdated nutrition guidelines.
in a world with daily access to hyper-addictive foods... in
world where friends and colleagues are constantly
shoving them in your face... and in world where the
government refuses to legislate against foods that are
drugs... sold to us by f**king diet companies...
it becomes almost impossible to commit.... almost
impossible to be disciplined... and impossible to apply
effort...
...because our brains and minds are ADDICTED.
we are a nation of food addicts. and addiction saps
commitment, saps discipline and saps effort.
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so next time you question...
"why can't i stick at it"
"why can't i see a plan through"
"why can't i achieve the body i want"
don't blame yourself.
blame ADDICTION.
and the food industry that feeds it.
the real question is....
can you find the COMMITMENT... can you find the
DISCIPLINE... can you find the EFFORT to break it
because only when your desire to be fitter and leaner is
stronger than your addiction, will you succeed.
you ready
join the fat loss rebellion
www.rebelfit.co.uk
www.rebelfit.co.uk