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The 12‑Week Rebuild
Walking, weights and real food, week by week. About 30 minutes a morning.
The week-by-week plan I'd give myself if I was starting again at 21 stone. Walking, weights and real food, about 30 minutes a morning.
In 2022 I was 21 stone. Four years later I'm 14 stone, and I train at 5am, six days a week. The thing that made the difference wasn't a diet or a gym membership. It was small changes, kept up every morning. This programme is those changes, in order, week by week.
Written for healthy adults. Please check with your GP first, especially if you have a health condition or take medication. Results vary. Not medical advice. My results are my own.
- A 21-page programme with exactly what to do every morning for 12 weeks
- Three phases: Foundation (weeks 1–4), Build (5–8) and Strong (9–12), with an easier week built in
- Walking from 10 to 45 minutes, with incline settings for every week
- Three strength sessions (A, B and C) with a home alternative for every move
- One food habit a week: 12 small changes, no diet to follow
- A Sunday email from me every week with that week's focus and a 10-minute check-in
- Printable trackers and progress checks every 4 weeks