As Malta's leading Personal Training provider we are committed to helping you achieve your fitness and weight-loss goals through our results-driven Personal Training programmes.
10-Week Weight-Loss Challenge
Join the next Challenge starting on the 29th January 2012!
Read details below and enroll at the bottom of the page!
Check out these amazing transformations in just 10 weeks!
As you can see from the pictures below it is possible to lose tremendous amounts of weight in only ten weeks and literally transform your body if you get on our programme!
Click here to see more successful transformations!
As you probably know, there is only one proper way to
lose weight, and that is through a combination of smart eating and
exercise. Sure, you can lose weight by following some 'soup' or
'vegetable' diet that your read in some magazine, but any success will
be at best, temporary. Unless you learn how to implement healthy
lifestyle changes in your life LONG TERM, you will always be struggling
with your weight and continue moving from one diet programme to the
next.
Now if you do want to learn how to make healthy lifestyle changes, eat a more balanced diet and incorporate some exercise in your weekly routine, then this porgramme is for you. The benefits from this programme are multiple:
- You will lose weight as bodyfat, how it is meant to be lost. No muscle depletion or dehydration.
- Visible inch loss from your waist, hips, thighs and arms
- Improved, blood pressure, cholesterol and blood sugar levels
- Control craving for sweets and carbs by keeping your blood sugar levels constant through smart eating.
- No pills, shakes or other gimmicks
- Learn the basics for maintaining your weight-loss long term
- We'll
send you a weekly, detailed, yet flexible eating plan and exercise
programme to follow at home, so you don't have to stay thinking of what
to cook or what exercise to do.
The programme fee is only Euro 99.
Are you ready to make dramatic improvements to your body in the next 10 weeks?If your answer is YES!, then please take a few minutes to read below what the Weight-Loss Challenge has to offer you. To sign up, fill in the application form at the bottom of the page.
The closing date for applications is the 24th January 2012.
10-WEEK WEIGHT LOSS CHALLENGE
PROGRAMME DETAILS AND ENROLMENT FORM
Duration of the challenge:
Start Date: Sunday 29th January 2012
End date: Sunday 8th April 2012
Duration: 10 weeks
Objectives
- To help you lose the maximum amount of bodyfat in 10 weeks
- To help you improve your body shape, get fitter, more toned and healthier
- To motivate you to stay on track for the entire 10 weeks
- To teach you how to eat correctly to promote fat loss, even after the challenge
- To provide you with delicious and weight-loss supportive recipes
- To help you lower your cholesterol and blood pressure and blood sugar levels if these are elevated
- To show you how you can exercise in the gym or in your own home with minimal or no exercise equipment whatsoever and yet really shape up and get your metabolism going!
This is what you will be getting by enrolling in this challenge:
- 10 Weeks of Meal Plans: You will receive a complete eating plan and shopping list every week by email for the entire 10 weeks. The eating plan for the 1st week will be emailed to you on Sunday 29th January late evening, after all applicants have been measured and weighed. For the weeks that follow, your weekly plan will be emailed to you on the Thursday before, to allow you sufficient time to do your shopping and prepare for the following week.
- Weekly Exercise Plan: You will receive weekly exercise plans that you can easily perform at home, outside or in a gym. Workout plans are available for beginners, intermediate and advanced level. These plans are laid out in illustrated workout sheets and are also accompanied by exercise videos where correct technique is demonstrated. Please note that this programme does NOT include Personal Training sessions at our facility. However you may enroll in a Personal Training Programme against an additional fee if you wish. For more info please call us on 27877445.
- Progress Assessment: You will be weighed and measured 3 times during the challenge:
- Initial weigh-in betweenThursday 26th and Sunday 29th January 2012, at the Richard Geres Personal Training Studio, Corinthia Hotel, St. George's Bay (San Gorg), St Julians
- Mid-competition weigh-in between Friday 2nd and Sunday 4th March 2012, at the Richard Geres Personal Training Studio, Corinthia Hotel St. George's Bay
- Final weigh-in on Saturday 7th and Sunday 8th April at the Richard Geres Personal Training Studio, Corinthia Hotel St. George's Bay
- Motivational Email Support: You will receive regular emails from me throughout the 10 week challenge, to keep you updated, informed and motivated
- Educational Seminars: We'll be hosting 3 seminars/workout sessions during the 10-Week period to discuss all procedures of the programme and demonstrate the exercise programme. Dates and times will be released shortly.
- Grand Winning Prize: At the end of the competition, I will select an overall winner who will be rewarded with the Grand Prize - a Eur1000 voucher from Eurosport or a 3-month intensive Personal Training programme worth Eur1125!
Meal Plan Options
You may choose from one of 2 options:- Traditional Meal Plan option
This is our popular mainstream meal plan programme that contains most common foods including all kinds of meats, fish, seafood, selected dairy products, fruits, vegetables, grains, legumes and nuts. All meals are planned to give you an ideal ratio of macronutrients and prepared in a delicious, yet easy to prepare way. This meal plan programme will prove to you that you can actually eat great tasting food while on a weight-loss programme! - NEW! Vegan/Vegetarian Meal Plan option!
Besides our regular popular meal plans that offer a wide range of common foods including meat, fish, eggs and certain dairy products, we now finally also have a vegan/vegetarian food plan available that will not only help you to lose weight, but will show you how to eat a balanced, healthy diet without taking in animal products that contain saturated fats and cholesterol.. Several research studies have clearly shown that vegans generally have significantly lower cholesterol levels than their meat-eating counterparts. We'll make sure you get enough protein, calcium, iron and other nutrients which are often deficient in vegan diets to keep you strong and healthy.
Flexibility with meal plans
Even though you will have clear instructions as to what to eat on a daily basis, it may happen that you may dislike the occasional dish or a particular food. For this reason I have created food substitution lists which give you the flexibility to change any foods you may not like for an alternative food. You may also select preferred meals from a weekly list and repeat them to make cooking and preparation easier. Thanks to its flexibility the meal plan can be fine-tuned to suit everyone's food preferences and lifestyle.
Evaluating your progress
Your progress will be evaluated on the following criteria:- The amount of weight lost, as a percentage of total weight (for example if a person weighing 100kg loses 10kg, ie 10%, their progress would be equivalent to another person weighing 50kg and losing 5kg)
- The amount of bodyfat lost, as percent bodyfat. This measure is established by using a specialised piece of equipment to determine your bodyfat percentage.
These are the bodyfat categories for men and women:
Bodyfat % levels:
Essential Fat:
Men: 2-5% Women: 10-13%
Athletes
Men: 6-13% Women: 14-20%
Fitness
Men: 14-17% Women: 21-24%
Average
Men: 18-24% Women: 25-31%
Overweight
Men: over 25% Women: over 32%
Source: ACE (American Council on Exercise)
Your bodyfat % will be measured by me during your first measurement on the 26th-29th January, then again on the 2nd-4th March and finally on your final measurement on the 7th-8th April. - Your physical transformation, established by comparing your "before" and "after" photos. After all, this is what real transformation is about. It is not so much about numbers, whether bodyweight or bodyfat %. It is about how you look, or about how much your look has changed to the better. That's what you see in the mirror, and that's what people around you see and judge you by.
What if you do not want to show as a competitor?
If you would like to follow the programme but do not want your name to show in the final classification of the competitors or have your before and after pictures taken, you may opt to participate anonymously. In this case your name will not show up in any rankings whatsoever, no pictures of you will be taken, and nobody will know you actually took part. However, you will not qualify for the winning prize.
What happens during the weigh-in?
During the weigh-in I will measure the following:
- Weight
- Girth (circumference) measurements
- Bodyfat %
- You will also have a photo taken (front and side) in your clothes. (YOU MAY OPT OUT OF THIS IF YOU FEEL UNCOMFORTABLE). Note that if you would like to compete for the winning prize you must agree to have your photos published as your progress will be judged on these pictures.
Winning Prize:
The winner may choose between one of these 2 fantastic Grand Prize options:
- A Euro 1000 voucher from Eurosport, redeemable against any kind of sports apparel, sports shoes or fitness equipment.
- A 3-month intensive Personal Training programme (1to1) worth Euro 1125 at Richard Geres Personal Training.
Enrolment fee:
The fee to participate in this challenge is Euro 99.00. It is payable during to your first weigh-in appointment at the Corinthia Hotel, St. George's Bay (San Gorg) between the 26th-29th January. You may pay by cheque or cash. Credit Cards are not accepted. You will be given a receipt on payment. There are no other fees of any kind to be paid during this Challenge.
Closing date for applications:
The closing date for applications is Tuesday 24th January 2012 at midnight.
No more applicants will be accepted after this date.
Medical condition
If you answer YES to any of the risk factors shown below, please make sure to consult your doctor before enrolling in this weight-loss challenge:
- History of heart problems, chest pain or stroke
- Increased (high) blood pressure
- Any chronic illness or condition
- Difficulty with physical exercise
- Advice from doctor NOT to exercise
- Recent surgery (last 12 months)
- Pregnancy (now or within last 3 months)
- History of breathing problems or lung problems
- Muscle, joint or back disorder, or any previous injury still affecting you
- Diabetes or Thyroid condition
- Cigarette smoking habit
- Increased blood cholesterol
- History of heart problems in close family
- Hernia, or any other condition that can be made worse
by lifting weights
If you suffer from food intolerances, food allergies, IBS or other gastro-intestinal condition please DO NOT enrol in this challenge before speaking to me. You will be asked to consult your doctor first. This challenge may not be suitable for you.
Initial weigh-in: When to turn up
To minimise the amount of time you have to wait for your turn to be weighed-in please indicate your preferred time in the form below. I will do my best to accommodate you at your preferred time, however I cannot guarantee this. I will notify you by email by latest Wednesday 25th January at what exact time your weigh-in appointment will occur.
I look forward to meeting you!
Richard Geres