The Benefits of the 90 Day SSS Plan by The Body Coach - How It Can Help You Burn Fat, Build Muscle, and Feel Great

# 90 Day SSS Plan Free Download Pdf ## Introduction - What is the 90 Day SSS Plan by The Body Coach? - How does it work and what are the benefits? - Who is it for and how to get started? ## Cycle 1 - Shift - What are the goals and principles of this cycle? - What are the types of meals and snacks to eat on training and rest days? - What are the HIIT workouts and how to do them? ## Cycle 2 - Shape - What are the goals and principles of this cycle? - What are the changes in the diet and the introduction of the Pick 'n' Mix Principle? - What are the types of workouts and how to do them? ## Cycle 3 - Sustain - What are the goals and principles of this cycle? - How to maintain a balanced and flexible diet for life? - How to keep up with the exercise routine and stay motivated? ## Conclusion - Summarize the main points and benefits of the 90 Day SSS Plan - Provide some tips and advice for success - Include a call to action to download the pdf version of the plan ## FAQs - List some common questions and answers about the plan Here is the article based on the outline: # 90 Day SSS Plan Free Download Pdf Are you looking for a way to transform your body and lifestyle in just 90 days? Do you want to lose fat, build muscle, and feel more confident and energetic? If so, you might be interested in the 90 Day SSS Plan by The Body Coach, Joe Wicks. The 90 Day SSS Plan, which stands for Shape, Shift and Sustain, is a personalized online program that combines 15-minute bursts of high-intensity exercise with balanced meals. The plan promises to help you shed excess fat, tone up, and improve your health and well-being. The plan is suitable for anyone who wants to change their habits and achieve their fitness goals. Whether you are a beginner or an advanced exerciser, you will get a tailor-made plan that suits your needs and preferences. All you need to do is fill out a questionnaire, send in your measurements and photos, and follow the instructions from your assigned coach. In this article, we will give you an overview of what the 90 Day SSS Plan entails, what you can expect from each cycle, and how you can download a pdf version of the plan for free. Read on to find out more! ## Cycle 1 - Shift The first cycle of the plan is called Shift. The aim of this cycle is to increase your fat burn and boost your metabolism. You will do this by following a specific diet and exercise regime that will vary depending on whether it is a training day or a rest day. On training days, you will do a short but intense HIIT (High Intensity Interval Training) session. This involves repeating short bursts of maximal effort exercise with timed rests. For example, you might sprint for 20 seconds, rest for 40 seconds, and repeat for 15 minutes. HIIT has been shown to burn more calories than steady-state cardio, both during and after the workout. On training days, you will also eat one meal from the carbohydrate refuel menu and two meals from the reduced carbohydrate menu, plus two snacks. The carbohydrate refuel meal is designed to replenish your muscle glycogen stores after your workout. The reduced carbohydrate meals are designed to keep your insulin levels low and promote fat burning. On rest days, you will not do any HIIT sessions. Instead, you will choose three meals from the reduced carbohydrate menu and two snacks. This will help you maintain a calorie deficit and continue to lose fat. The meals and snacks on this cycle are based on lean protein sources, healthy fats, vegetables, fruits, nuts, seeds, and dairy products. You will get a set menu of recipes that are individually tailored to your calorie and macronutrient needs. You will also get a list of portion sizes for each food group. Some examples of meals on this cycle are: - Carbohydrate refuel: Chicken curry with rice - Reduced carbohydrate: Steak with roasted vegetables - Snack: Greek yogurt with berries ## Cycle 2 - Shape The second cycle of the plan is called Shape. The aim of this cycle is to sculpt your muscles and enhance your shape. You will do this by changing your diet and exercise regime to include more resistance training and more flexibility. On this cycle, you will do two types of workouts: Volume Resistance HIIT and German Volume Training. Volume Resistance HIIT is similar to the HIIT sessions in Cycle 1, but with added resistance. For example, you might do squats with dumbbells for 20 seconds, rest for 40 seconds, and repeat for 15 minutes. German Volume Training is a method of lifting weights that involves doing 10 sets of 10 repetitions of one exercise with a short rest between sets. For example, you might do 10 sets of 10 chest presses with a 60-second rest between sets. Both types of workouts will challenge your muscles and stimulate growth. On this cycle, you will also change your diet to include more carbohydrates and more variety. You will follow the Pick 'n' Mix Principle, which allows you to mix and match different foods from different food groups, as long as you stick to your calorie and macronutrient targets. You will also get a list of seasonings, sauces, and dressings that you can use to add flavor to your meals. Some examples of meals on this cycle are: - Carbohydrate refuel: Spaghetti bolognese with cheese - Reduced carbohydrate: Salmon with salad - Snack: Banana and peanut butter ## Cycle 3 - Sustain The third and final cycle of the plan is called Sustain. The aim of this cycle is to maintain your results and adopt a healthy lifestyle for life. You will do this by following a balanced and flexible diet and exercise regime that you can enjoy and stick to. On this cycle, you will continue to do HIIT and resistance training sessions, but with more variation and intensity. You will also get a list of optional workouts that you can do if you want to challenge yourself further or target specific areas of your body. On this cycle, you will also follow a more intuitive approach to eating. You will learn how to balance your meals and snacks according to your hunger, energy, mood, and activity levels. You will also learn how to enjoy occasional treats without feeling guilty or sabotaging your progress. Some examples of meals on this cycle are: - Carbohydrate refuel: Pizza with salad - Reduced carbohydrate: Omelette with avocado - Snack: Chocolate brownie ## Conclusion The 90 Day SSS Plan by The Body Coach is a comprehensive and effective program that can help you transform your body and lifestyle in just three months. By following the plan, you will learn how to eat more of the right foods, train harder and faster, burn fat, build muscle, and feel great. The plan is not a quick fix or a fad diet. It is a lifestyle change that requires commitment, consistency, and hard work. But it is also realistic, flexible, and enjoyable. You will not have to starve yourself, spend hours in the gym, or give up your favorite foods. You will just have to follow the instructions from your coach, who will support you every step of the way. If you are interested in trying the 90 Day SSS Plan by The Body Coach, you can download a pdf version of the plan for free by clicking on the link below. You will get access to all the information, recipes, workouts, tips, and advice that you need to get started. Don't wait any longer. Download the pdf today and start your journey to a leaner, fitter, healthier you! ## FAQs Here are some common questions and answers about the 90 Day SSS Plan by The Body Coach: - Q: How much does the plan cost? - A: The plan costs 147 for the full 90 days. You can pay in one lump sum or in three monthly instalments of 49. - Q: How do I sign up for the plan? - A: You can sign up for the plan on The Body Coach website. You will need to fill out a questionnaire, send in your measurements and photos, and choose your payment option. - Q: How long does it take to receive my plan? - A: It usually takes about two weeks to receive your plan after you sign up. You will receive an email with a link to download your plan as a pdf file. - Q: How often do I need to update my coach? - A: You need to update your coach at the end of each cycle (every 30 days). You will need to send in your new measurements and photos, as well as feedback on how the cycle went. - Q: Can I follow the plan if I have dietary restrictions or allergies? - A: Yes, you can follow the plan if you have dietary restrictions or allergies. Your coach will be able to modify your plan accordingly. Just make sure you mention them in your questionnaire when you sign up.

90 Day Sss Plan Free Download Pdf

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