How to Achieve an Hourglass Figure in 90 Days

Introduction

• Protocol used to help achieve an hourglass figure in 90 days.
• Proven strategy used with clients, applicable for all ages.
• Focus on nutrition to shrink the waist and achieve desired body shape.

Nutrition and Diet Plan

• Importance of a caloric deficit to lose weight and shrink the waist.
• Suggested caloric intake based on activity level:
  • Sedentary: 1-2 times training per week.
  • Moderately Active: 3-5 times training per week.
  • Very Active: 5+ times training per week.
• Recommended protein intake: 1g of protein per pound of body weight.

Individual Examples

Example 1: Ardina

• Female, 27 years, 97 kgs, 1.7m height, lightly active.
• Recommended to resistance train 3 times a week.
• Set a caloric deficit of 20% for weight loss.
• Suggested macros: 1,912 calories (214g protein, 43g fat, 166g carbs).

Example 2: Claudia

• Female, 36 years, 198 lbs, 66 inches height, lightly active.
• Adjusted macros for a caloric deficit of 20%.
• Suggested intake: 1,766 calories (198g protein, 32g fat, 170g carbs).
• Advice to gradually lower carbs if no progress is seen.

Example 3: Jess

• Female, 47 years, 137 lbs, 5'5" height, moderately active.
• In perimenopause, experiencing fatigue despite good blood work.
• Suggested intake: 1,560 calories (137g protein, 39g fat, 164g carbs).
• Emphasis on recovery, sleep, and stress management.

Additional Tips

• Importance of tracking macros using apps like Macro Factor, Lose It, or MyFitnessPal.
• Advice to eat consistently and measure food quantities.
• Meal plan ideas and adjustments: Use a recipe book with 21 recipes to manipulate based on caloric and macro needs.

Specific Considerations for Women Over 40

• Adjust diet to include Mediterranean-inspired food for anti-inflammatory benefits.
• Track menstrual cycle using apps for better understanding of body changes.
• Perimenopausal challenges: Emphasize precision in diet and stress management.

Troubleshooting Common Challenges

• Bloating and weight fluctuations during menstrual cycle.
• The need for precise tracking to avoid under- or overconsumption.
• Understanding hormonal changes that affect motivation and energy.

Conclusion

• Encouragement to apply the free advice and protocols before seeking professional help.
• Testimonials from successful clients who achieved desired body changes.
• Offer of personalized coaching for those needing targeted intervention.