I want to ask you something.
Come in close. This is something I don’t want anyone else to hear.
Because I’m about to ask you something potentially very embarrassing:
How many times have you failed a diet?
Go on ... count them.
Maybe there was that time you joined the gym and went low-carb?
How about when Weight Watchers was all the rage?
When everyone at work was doing Atkins?
Perhaps you’ve even been following some of the Body Coach’s stuff recently.
If so, I have two things I want to say to you:
1. Well Done
I mean that with 100% sincerity.
Taking ownership of your goals, deciding you want something and actually putting the actions in place to do it is something to be applauded.
So many people talk about losing weight, dropping body fat and getting leaner, but you actually did something about it.
That deserves some serious kudos.
2. I Bet You Failed.
Hear me out on this one -
I’m not about to criticise, but my guess is that your diet didn’t go so great.
You started off okay with your eating, then you got invited out for a meal, had a stressful day at work, went for a few drinks, or didn’t have any shopping in, so decided the only option was a takeaway.
“Screw it” you thought. “I’ve failed.”
And so you went back to eating normally, putting back on any weight you lost, until you were eventually right back at square one.
The same probably happened with the gym-
You signed up, felt full of enthusiasm and hope, enjoyed your first few sessions (even if they were hard work) and managed to keep up some kind of routine for a few weeks, or even a few months.
Then ‘life’ happened, the gym got put on the backburner, and now?
It’s some shamefully distant memory. (That you’re probably still paying your membership fee for!)
You might exercise from time to time, but you know it’s not really effective.
You break a sweat, sure, but the scale isn’t going down, your arms and legs aren’t toning up, and that stubborn spare tyre definitely isn’t budging.
Well, I have 4 words for you:
The fact you don’t have a body you’re proud of- one that you try your best to hide under baggy clothes - is not your fault
Not at all.
But here’s the thing- I’m not going to blame genetics.
I’m not going to blame the hidden chemicals in your food.
I’m not about to wage war on carbs.
And I’m certainly not going to say that ‘exercise doesn’t work.’
I also refuse to say that because no diet has helped you lose weight and keep it off in the past, that you should give up on your idea of a slim, lean and athletic body.
It is my firm belief that absolutely everyone can have a body they love.
And, if you stick with me for 10 minutes or so, I’d love the chance to prove this to you.
Note: Every diet has failed YOU.
Notice how I framed that?
It’s simply not the case that you’ve failed every diet you’ve tried.
I don’t know-maybe you have successfully lost weight and kept it off in the past.
But my guess is that if you’re here, that’s not the case.
Or you’ve lost some and kept it off, but you’re still not where you want to be.
You still have a few pounds to go ...
You’ve still got some loose skin ...
You’re still not completely confident getting undressed in front of your partner ...
You look at other people in the gym, at the beach, or just walking round town and wish you could keep a good physique as easily as they do.
Anyway, the reason why you’re not there yet?
It’s not down to you.
Look, I’m just about the biggest guy you’ll meet when it comes to accountability and motivation. I never like to shrug off responsibility or make excuses for my lack of results. But when it comes to weight loss, there’s something you need to know ...
Every diet under the sun can work.
Read that again: EVERY diet.
Whether it’s low-fat, Slimming World, the baby food diet, keto, the aforementioned WeightWatchers and low-carb, or even golden boy of the moment-Joe Wicks
All diets have the potential to help you lose weight, shed the pounds and burn body fat to sculpt your ideal body.
But the way they do this is not what they say it is.
The real reason why these diets can help you lose weight is because they create a calorie deficit.
Before you click off this page in disgust, bear with me.
I’m not about to launch into a great long science lesson about the ins and outs of calorie balance, nor am I about to tell you that you need to meticulously count every single calorie that goes into your mouth.
But it’s simple science.
If you eat fewer calories than you burn, your body turns to its fat stores for energy, and burns these instead of burning the excess calories you’re eating.
This is known as a calorie deficit and it is essential for losing bodyfat.
Low-carb and Atkins plans put you into a calorie deficit by removing carbs.
Low-fat diets do it by removing fat. (Obviously.)
People like Joe Wicks and Jamie Oliver advise eating less processed foods.
And the baby food diet, well, that removes pretty much anything that isn’t complete mush!
So despite the fact all these diets look so different at first, they all have one thing in common:
A calorie deficit.
And it’s THIS that means you can lose weight with them.
See what all the above have in common?
Take out carbs.
Take out fat.
Take out processed food.
They all remove something.
None of us like removing things from our diet.
We don’t like being told we need to cut back on alcohol, knock the junk food on the head, or give up bread, pasta and potatoes.
We can do restriction for a time, but after a while?
It gets HARD.
What do you do when friends want to go out for dinner and you’re only allowed to eat vegetables?
Or you get invited for a working lunch and all that’s available is sandwiches?
How about those regular weekend trips to the pub?
Sure, you could drink sparkling water or Diet Coke, but a night out isn't nearly as fun when you’re stone cold sober at 2am while everyone else is merry and having the time of their lives.
Restriction is tough.
And that’s why any diet that restricts certain foods or food groups only has a snowball’s chance in hell of working.
At least long-term.
You might be able to stick to them for a week or two, or maybe even a couple of months, but soon enough, you either get bored, fed up,extremely lethargic, absolutely ravenous or a combination of all of these and give up.
They’re just not compatible with your lifestyle.
And this is why all the traditional diets fail you.
Sounds like some kind of crazy parallel universe, right?
A world where kale, goji berries and coconut oil are considered processed junk, and the oh-so-delicious carby, fatty, additive-laden delicacies above help you shed fat fast.
Well, it’s not actually nearly as crazy as you think.
You know I mentioned the whole calorie deficit thing earlier? How this was the real driver to fast, sustainable, stress-free fat loss?
Well, any diet can create a calorie deficit for you.
It doesn’t have to revolve around traditional ‘health foods’ or ban anything people might consider unhealthy.
Now I’m not saying for one moment that a diet that only contains processed junk is a good one to follow.
Far from it.
But what I am saying is that if you want to lose weight and drop bodyfat, there is a way you can do it without having to give up any of the foods you love.
In fact, my method shows how you can have these every single day and get the body of your dreams.
Sound too good to be true?
Well read on, and you may just be surprised ...
I guess it’s time I introduced myself.
I’m Peter Kolatowicz, and I run a company called PK Fitness Glasgow.
(alongside Paul, my older and less handsome brother)
Now, I’m not your typical fitness coach.
I don’t promote strict diets, I don’t sell supplements,
or promise a six-pack in 6 weeks.
In fact, my way of doing everything is pretty moderate
......pretty middle of the road
My clients do the basics-
They stick to short training programs
(at the gym, at home. or outside running)
They only train 3 or 4 times a week.
They never cut out any foods or food groups, and they make as few changes to their diets as possible.
And they lose between 2 and 10 pounds in their first week of working with me.
I pride myself on being a coach who doesn’t need to use any extreme tactics or any energy-sapping starvation diets.
That’s just not my thing at all.
Because I've been there and done it all.
I've tried every diet under the sun and every training program known to man.
I used to be a serial dieter.
I've always felt fairly happy with my fitness levels as I've always been active...
but I never really felt confident enough with my physique that i could be shirtless at the beach, at BBQs, and in front of my girlfriend.
Then something happened ...
I'd just come back from a fantastic 2 week holiday in Turkey and decided to look back over our holiday photos.
What I saw in those photos shocked me to the core.
I was MASSIVE! I knew that I wasn't in great shape but I didn't notice just how bad things had got until I looked back over those holiday photos.
It was the straw that broke the camels back.
I could see my fat hangover over my jeans, I could see how tight my clothes where, and I could see how self concious and uncomfortable I looked.
But I was stuck in this rut, and couldn’t get out.
Knowing I couldn’t carry on like this, I started to get my butt in shape.
But after some success, I'd plateued, my fat loss had come to a stand still.
Then I turned to Paul for help who was a successful personal trainer at the time.
(my bro and other half of PK Fitness)
And suddenly it hit me.
We worked out EXACTLY where I’d been going wrong.
And from there I got myself into the best shape of my life, losing around 60lbs in the process and becoming a Personal Trainer & Online Coach.
But I couldn’t believe I’d missed it.
The reason I was gaining weight, skipping the gym, being terrible with my diet and ultimately, feeling like a failure?
I was being too strict on myself.
See, Paul always encouraged his clients do adopt the 80:20 rule- to be good, but to never, ever, aim for perfection
Follow the plan 80% of the time, and have leeway and treats 20% of the time.
That meant eating more-or-less the right number of calories, to eat mostly healthy foods, and to train hard at the gym, but to not sweat over the minor details.
Trying to be perfect sounds great, and you’d imagine you’d get better results, but this is completely untrue.
When we aim for perfection and don’t quite make it (even if we’re 95% of the way there,) we feel like right royal screw ups.
We blame ourselves.
We feel guilty.
And we think- “What’s the point?”
And that’s where I was.
By enforcing strict rules on myself when I was busy with work, trying to be the best boyfriend I could be, and, of course, looking after Oscar (my dog)
I’d set myself up for failure.
So I wracked my brains.
How could I take what Paul's most successful clients were doing-the ones who were losing a minimum of 1-2 pounds per week effortlessly, and
without ‘dieting’ or killing themselves in the gym-and create a program that would work for everyone?
The answer shocked even me ...
When most coaches or personal trainers talk about the key elements to fat loss, they speak of going low-carb, doing cardio, HIIT or circuit training, giving up booze-all that kind of stuff.
For me, it’s so much simpler than that.
There are 3 critical elements to a fat loss plan that is not only easy to follow, but also gives long-lasting results, and is perfectly designed for the busy modern man or woman:
1. A Diet that Bans NOTHING
You’ve probably guessed by now, but the clients who get the best results, are the ones who don’t ban any foods.
If they want pizza, they have pizza.
If they fancy a donut, they have a donut.
If they’re invited out for drinks and they want a beer or glass of wine, they have one
(or maybe even two) and don’t stress over it.
This isn’t magic and it isn’t rocket science.
It’s just using the tried and tested methods you read about earlier, and balancing calories.
My goal with every single person I work with is to change their current diet as little as possible, so we get maximum results with minimum disruption.
2. A Progressive Exercise Program
I’m not one of these guys who advocates smashing your body in the gym everyday.
Heck, some of the clients I’ve had who’ve dropped body fat the fastest have only trained a couple of times per week.
Well, as much as I personally enjoy going to the gym, I know it’s not for everyone.
In fact, some people down right hate it, while others detest the thought of any exercise whatsoever.
If that’s you, you’re probably in the wrong place.
I can’t help you much if you refuse to break a sweat every now and then.
The perfect exercise routine is one that-
- Progressively makes your Stronger, Fitter and Leaner every week
-Allows for maximum recovery time and rest days while still burning fat as fast as humanly possible.
-Fits in with YOUR schedule.
- You enjoy.
Because if you enjoy it, you’re more likely to stick to it.
That’s the first 2 parts covered.
They matter, but not nearly as much as ...
This is by far and away the most important factor.
Because you can have the BEST diet, the BEST equipment, the BEST training program and all the willpower in the world, but none of this will get fast, healthy and sustainable fat loss if you haven’t got the support there to keep you going when times are hard ......
to pick you up when you’re feeling down....
to troubleshoot any potential difficulties and issues....
to motivate you to keep going, even when things are tough....
to make you part of an amazing group of people fighting the same war on body fat, with support and guidance 24/7 from two expert coaches.
And that’s why support is the BIG reason I created Project Lean.
Project Lean is our flagship weight loss and fat loss program, designed specifically with busy men and women in mind.
As you might have guessed by now, it’s not a restrictive diet where you have to ban all your favourite foods, give up alcohol, adopt some crazy,unsustainable low-carb plan, or even go to the gym.
It’s for men AND women.
We designed it for people like me - people between 25 and 50, who knew what they should be doing to lose weight, but might be having a hard time staying motivated.
Look- We could all buy a copy of Men’s Health or Women’s Fitness, pick up a Joe Wicks book, or browse the internet looking for some workouts.
But sticking to it?
Well that’s a different ballgame altogether.
The key with Project Lean is to make absolutely every element as simple and straight forward as possible. As I mentioned earlier, we change as little as possible from your current routine, so you lose weight every week, without a big shock to your system.
With that in mind, here’s what you get when you come on board with Project Lean-
-A Complete Done-For-You Nutrition Plan.
Here’s my promise to you:
I will not make you eat anything you don’t enjoy, and I will do my utmost to include your favourite foods (and drinks.)
You will have to be moderate, you do need self-restraint, and eating some vegetables and some lean protein foods is essential, but aside from that, I’ll do everything in my power to give you a diet that burns body fat as fast as physically possible, while tasting great at the same time.
-Done-For-You Training Plan
We can go one of 3 ways here.
I can give you a plan to follow at the gym (machines or free weights)
I can give you something to do at home with no equipment needed.
Or I can set you up with a running program to get you better at running.
* All have beginner, intermediate and advanced options. *
The choice is yours.
Sessions will also be short & sweet as possible, so you can fit them into your busy schedule.
Training will fit around your life, not the other way round.
-Daily Accountability Check In
I don’t know many other programs that get you to check in every day to make sure you’re doing okay.
You don’t need to spend ages doing this every day- all you need to do is a quick 30-second check-in, in our private Facebook group that could be done from your phone while you’re on the bus, waiting for the train, orstanding in the queue for your cappuccino.
My goal as a trainer is always to have clients say -
“Peter, I don’t need you any more. You got me the results I need, and I feel I can keep these going on my own.”
That’s why each week you get sent a brand new educational video, so it’s not just a case of me telling you what to do and you blindly following it, but you learning about the process too, so that you’re able to be in total control of your results.
- 100s of Recipes
No weight loss plan needs to involve bland, boring food.
That’s why I’m including my High Performance Recipe Book.
There are loads of recipes to suit every taste, every dietary style, cater for all allergies or intolerances, and are completely family-friendly.
-24/7 Access to the Project Lean Coaching Team
Team Project Lean isn’t just me.
To give you the best services, with the fastest response times, and the expertise of not just one but TWO experience coaches.
You will have access to myself and Paul if you need any help or support at all..
-Guides for Food Prep, Shopping and Habit Setting
It might sound a little ‘fruity’ but I’ve found the thing people struggle with most isn’t the exercise or the diet- it’s being prepared and getting into healthy habits.
That’s why I wanted to include this as part of Project Lean too.
With my best tips and practices for getting in the mental zone for losing weight (and keeping it off) as well as my fool proof guide to habits setting,
you get your nutrition on lockdown, your training on autopilot, and your results guaranteed.
-1:1 Assessment Call
Tired of programs and trainers that promise so much but deliver so little?
Yeah, me too.
I think my results speak for themselves, but I never want anyone to be left wondering, or to not be 100% satisfied with their fat loss during the course of Project Lean.
So I added in a 1:1 call at the end of the program so we can chat about how you felt it went.
This is purely for you to give me feedback, to ask questions, and so we can set a plan for how you can continue the amazing results you got during the program
-Private Group Coaching
Without a doubt, this is the biggest factor you need to know about.
We DON’T just set you a diet plan.
We DON’T just set you a training plan.
We DON’T expect you to ‘get on with it.’
The whole concept of Project Lean stemmed from the fact I needed something simple, something I enjoyed, and something that gave me ultimate accountability.
I don’t believe in criticism, yelling or stern words if someone misses a session or slips on their diet ...
I want my clients to have a safe space where they feel highly motivated,that makes sticking to things easy, and that allows the whole weight loss process to be effortless.
This is what Project Lean provides.
You might be wondering just how much Project Lean costs to be a part of.
You’ve probably got some idea already.
You know that most personal trainers charge between £30 and £60 for just one session.
The average online coach is around £100 - £150 per month.
And to have a personalised diet plan or exercise routine drawn up, you’re probably looking at in the region of £100 each
But I didn’t want Project Lean to be one of those luxury items you have to save for.
I truly believe that a program like this should be made accessible and affordable to everyone.
That’s why right now, it’s priced at just £129
(That’s around £3.07 per day.)
Why this much?
To me, it represents a fair investment.
It’s absolutely not for the people who don’t value their health, their body and their weight loss.
But at the same time, it’s a far cry from the supposed ‘high end’ trainers who do little more than put you on a power plate and have you drinking kale smoothies.
For your £129, you get everything I mentioned above- the personalised workouts, the bespoke diet, the group access, the daily check-ins, the videos, the recipe books, the guides and the 1:1 assessment call.
To help you out, I’ve broken it down for you here-
Personal Nutrition Plan £40
Training Plan £40
Daily Check-Ins £29
Recipe Book £9
The Guides £9
Coaching Call £50
Group Access £29
24/7 Access to the Project Lean Coaches???
Total Value At least £225
That’s a saving of £96 ...
.. AND you get to keep the recipe book, the guides, the diet and the workout plan, even after the program
Now, the last thing I want to do use is false claimed and hyped up promises to get you to join Project Lean.
I’d rather let the client results speak for themselves, and would hope you can see just how my ‘slightly different’ way of doing things is far better than the typical fitness industry approach to weight loss.
But, if you’re on the fence as to exactly what can be achieved with Project Lean, check out what happened when I let some people in to 'test run' it for 7 days...
Pretty incredible, huh?
Imagine what YOU could do in 6 weeks if that's what people are doing in only 7 days...
Most men and women in the program lose between 2 and 10 pounds in their first week.
But they do this without giving up their favourite foods, without committing to torcherous exercise regimes, and without starving themselves.
What’s more, the weight loss is pure fat loss.
Plenty of diets make you lose muscle, or just burn off water weight, and while that might make the scale go down, you often end up looking skinny, weak, and emaciated.
Project Lean may not get the crazy kind of weight loss numbers that you see on the Biggest Loser, but you will drop fat, increase your tone and definition, feel great and love the way you look come the end of it.
Before I leave you, let me ask you this-
What is the cost of not investing in Project Lean?
Are you happy with your body at the moment?
Would you feel confident in finding a diet that makes you lose at least 1 to 2 pounds every week, without taking away your favourite foods and that keeps you feeling full on your own?
Can you afford to ‘try’ another training program in the hope that this time, it might work ... maybe ... if you get lucky?
If the answer to any of the above is ‘no’ then why not give Project Lean a go?
It costs less than £150 and you only need to commit for 42 days.
You don’t need to go to a gym, you don’t need fancy health foods, and you don’t need hours and hours of free time.
All you need is WiFi connection, a Facebook account, a few hours each week for food prep and exercise, and a desire to get lean and drop fat quickly, safely and sustainably.
If this sounds like something you could get on board with, click the button below.
I’ll see you on the inside.
Just to show you my main driver is your results, I wanted to sweeten the pot even more.
Unlike a gym, (or even some personal trainers,) you’re not tied into a lengthy contract with Project Lean.
If, after 42 days, you haven’t seen amazing results, just let me know, and you won’t pay a penny more.
Plus, you can keep everything, so that if at any point in the future, you decide to try again, you can simply rinse and repeat.
You SHOULD have questions.
Thereare lots of shady characters in the world of online fitness, so let me answer the most common queries below:
Q) This is an online program, yes?
Correct. Once you sign up, you’ll fill in some forms that tell me about your goals, what your day-to-day schedule looks like, your food preferences and your previous struggles. I’ll use this to create your bespoke plan, send it to you via email, and you’ll have instant access to everything else- the guides, the recipes,and the Facebook group. You can post as much or as little as you like, and the coaching team and I will do our utmost to ensure you get the results you deserve.
Q) Why should I invest in Project Lean, and not just start going back to the gym, or get workouts and diets from a magazine?
You absolutely could do both of these.
They might work. And if they do, I’m happy.
But did you know that fewer than 20% of people with gym memberships use it more than once a week?
And most who do go end up following terrible plans, or paying through the nose for a trainer who wants to train every client like a bodybuilder, or a military recruit.
As for books and magazines?
Again, they can work, but they’re not in any way personalised, so what you’re following could well be the completely wrong plan for you.
Q) What age and gender is this best for?
It’s cliched to say ‘any,’ but it really is for anyone.
That said, the people who tend to get the best results with Project Lean are men and women between 25 and 50, who have hectic lives, perhaps working high-pressure jobs, with long commutes, or who are full-time Mums and Dads.
Q) Is it a payment plan?
One-off payment of £129.
Q) Is it just for people in the UK?
Not at all. I’ve trained people from all over the globe.
Q) How is the program delivered?
I’ll send everything to you via email, then almost everything else is done in the private Facebook group, with just fellow Project Lean participants and the coaching team.
Q) How soon can I start?
The programme starts on Monday 3rd of June
Q) I have a allergies/ intolerances/ dietary requirements.
That’s cool. Because I never tell you specific foods that you have to eat, the whole plan is very flexible, and you can adjust it to suit your own needs.
So you can eat dairy-free, gluten-free, vegan-whatever you need to.
Q) I’m nervous about starting.
Completely understandable. If you weren’t nervous, it wouldn’t be normal.
All I’ll say is that this is not a plan for the jumped up fitness elite. We don’t tolerate huge egos in the group, and everyone is simply there to support each other.
As for the diet and training side of things, well, as you can guess by now, you’ll never be forced to do anything, and while you will be breaking a sweat, and having to exercise some moderation in the eating department, that’s really not all that daunting after a day or two.
Q) I’m in. Where can I go to start?
I forgot to add, if you have any questions about Project Lean, just email me at firstname.lastname@example.org
I read and respond to every email, but the program does fill up fast, so if you’re on the fence, my suggestion would be to quit waiting and just do it.
Thanks for reading, I can’t wait to start helping you get results.