User guide

You’ve read about what Synergy Fat Loss Programme is and the incredible results it offers. Now it’s time for you to experience them for yourself.
Once you have bought the programme, registered and we have approved your access, a new menu will appear at the top of the website – in blue – You won’t see this until you have logged in.
How do you get started?
  • Email your before pictures to Bev- Admin@synergygroupfitness.co.uk – Front on and side on photos- shorts and topless (males), shorts and sports bras (females). These will not be shared publicly without your prior consent. We will also take some other measurements at Synergy, when you’re in for class, to show you how much you’ve changed at the end of 3 months.
  • Work out your category score in our category calculator.  This score will determine which recipe category you should follow, Cat 1, Cat 2 or Cat 3. Remember your category score and re-rest it every so often to ensure you’re still in the same category. 
  • Start with Meso 1, follow the plan as described, train hard and watch your body shape transform into a leaner, fitter version of you. Follow each mesocycle for 1 calendar month.
  • Hydration is going to be essential with this plan. Aim for a minimum of 2.5lt every day!
  • Join our private Facebook page for more tips, advice and to share support, stories and pictures of your weight and inch loss success and pics of your food creations.
If there is anything in the plan you can’t eat for dietary reasons, we will try to give suitable replacements where possible. For the vegetarians among us, either use Quorn or tofu, or using beans (especially edamame) and lentils to help boost your protein numbers. If in doubt though, drop us a line and we will do what we can to help.

Meso 1- Fuelling Shift and Conditioning

Nutrition;
This phase is designed to shock the body into burning fat as the bodies’ main source of energy, inch loss and significantly reducing body fat %.
Fitness;
Your Synergy fitness sessions during this phase will be orientated around higher reps, light to moderate cardio and full body conditioning.

Meso 2- Carb-Cycling and Metabolic Activation

Nutrition;
In this new marco-nutrient structure, we will cycle carbohydrate and non-carbohydrate days to continue the fat loss trend whist boosting available energy and gym performance.
Fitness;
This phase is about increasing lean muscle and igniting your metabolism. An increase in cardio will compliment this phase and will see fat loss and shape changes continue.

Meso 3- Fuelled Performance

Nutrition;
An increase in calories and good carbs will maximise athletic performance and body shape change.
Fitness;
Big muscle movements and high intensity interval training.