BEWARE OF A HEALTH AND FITNESS TRANSFORMATION PROGRAM IF IT:

1. Tells you not to do some form of cardio. Both low and high intensity interval training have remarkable benefits for health, fitness and wellbeing. The only reason not to use both in your fitness program would be if injury or disease ruled them out. 2. Doesn’t include some form of progressive resistance training. No physical transformation was ever successful without some form of progressive resistance. Barbells, dumbbells, kettlebells, exercise bands, weight machines or bodyweight are your absolute keys to the most dramatic and lasting changes. 3. Cuts out large chunks of potentially nutritious foods. If something tells you to cut out all white foods or tomatoes or nuts or legumes or any vegetables – forget it. Cutting natural, whole foods out completely is a cheating way to consume fewer calories by restricting your food options at the expense of long term health. Grains and dairy may not be bad for you, as long as you can tolerate them and are exercising regularly. What you can cut out are the processed and fast foods: chips, sugar, chocolate, cakes, burgers. 4. Makes things overly complicated. If you have to combine precise quantities of foods in certain ways, or do increasingly complicated exercise routines (standing on a swissball and