GET READY TO GET FIT - WELCOME TO OUR 6 WEEK CHALLENGE

The ant 6 week challenge is a pathway to a stronger , healthier you.

The information here will provide all the resources you need to get the most out of the Challenge.

The most important thing to know about improving your fitness is getting the right balance of exercise, nutrition and other good habits around hydration, general movement and sleep.

Expect to get fitter and stronger as you become part of our amazing community. There is NO MAGIC PILL, it’s all about consistency, so if you follow our program you will have great results.

Consistently getting your exercise and nutrition on point at least 80% of the time is where you’ll see results, and that’s what we encourage you to aim for.



5 CHALLENGE RULES

  • Training

    Train with the ANT Community  


    Class timetable

    Monday to Friday AM

    5:30AM - 6:15AM - 7AM - 9:30AM


    Monday to Thursday PM

    4:30PM - 5:30PM - 6:30PM 


    Saturday

    7AM - 8AM - 9AM 


    We recommend 3-5 sessions a week. 


  • Nutrition

    Follow our recommended food list and portion control guidelines – calorie counting not required.


    THE ANT NUTRITION PROGRAM IS A KICK-START FOR SUSTAINABLE HEALTHY HABITS THAT WILL HELP YOU ACHIEVE AND MAINTAIN RESULTS.


    Life is to be lived and enjoyed! At ANT we recommend a 80:20 approach.


    Follow your health and fitness plan for nutrition 80% of the time and then 20% of the time you can eat the foods that you love. If you want to be stricter, get even better results you should follow the plan to 90%, but somewhere in between those numbers is what we recommend. This re-enforces the mindset that you are fit for life and won’t fall back into old ways that didn’t support your goals.

  • Drink

    Drink 1 litre of water for every 25kg of bodyweight per day to stay hydrated, no soft drinks or alcohol.


  • Sleep

    7+ hours a night so your body can recharge and repair


  • Accountability

    Track what you’re doing and check in weekly with your coach. We will email and text to see how you're going!


    The bottom line for the ANT Team is we want to help you to achieve your goals! 

    To do this we need to know how consistently you are following the challenge guidelines. The only way we can help you improve if you are not achieving the results you want is by understanding what is happening both inside and outside the gym. Once we have that information, we can help you identify possible solutions or strategies to get you back on track!


    Download and print our ANT 6 Week Challenge Accountability Chart. Put it on your fridge!

INBODY BIOSCANS


Our InBody Scanner provides accurate body composition data providing incredible detail about how your body is changing over the course of the Challenge. You can access your scan data through the InBody app.


Scan weekly, fortnightly or less frequently but aim to at least hop on at the beginning and end of the challenge.


Depending on your goals, try to focus on the Skeletal muscle mass (kg) and Body fat mass (kg) metrics rather that the overall weight.

This will help you better understand your progress. Our coaches are here to guide you all the way and help you understand your results, you can book a 15min consultation chat scanning the QR code above the InBody at the gym.



3 Phases to the Challenge

What are we going to do?


  • Eliminate added sugar from your diet.
  • Reduce high energy carbs from your diet.
  • Eliminate processed foods from your diet.
  • Eliminate alcohol from your diet


Why?


The majority of us eat too much added sugar, high energy carbs (that our bodies turn into more sugar) and processed foods with more sugar and added preservatives etc. Our bodies don’t need this stuff!

Alcohol can simply get in the way of our goals as it is prioritised by your body to process first making our bodies store other nutrients as fat.


For most of you on the program, you will be reducing your calorie intake but you don’t have to worry about calorie counting as we will be replacing high calorie foods with lots and lots of low calorie and nutritious foods.

The Energy Equation

(weight loss, maintenance or gain)


Most members will want to get fit and healthy, with many wanting to lose weight (or fat), whilst others want to maintain weight or gain weight (or muscle).

Whatever your goal is, you need to understand the energy equation.


This is a simple example:


Portion Control Guide

Your hand is proportionate to your body, its size never changes, and it’s always with you, making it the perfect tool for measuring food and nutrients.

A hand is your portioning tool for a serving of protein , vegetables , carbs and fats

This controls calorie intake without having to count anything! Please note this portion guide is approximate - if you feel that these portions are not working for you after a week, please talk to your ANT coach about making changes.

HOW MUCH SHOULD I EAT PER DAY?

  • PHASE 1 - WEEKS 1+2 - KICKSTART

    WOMEN

    4 palms of protein 

    8 fists of vegetables

    3 thumbs of fat 


    MEN

    8 palms of protein

    8 fists of vegetables

    3 thumbs of fat 

  • PHASE 2 - WEEKS 3+4 - RE-BALANCE

    WOMEN

    4 palms of protein 

    6 fists of vegetables

    2 cupped hands of carbs 

    (high energy or low sugar fruit*)

    3 thumbs of fat


    MEN

    8 palms of protein

    6 fists of vegetables

    2 cupped hands of carbs 

    (high energy or low sugar fruit*)

    3 thumbs of fat 


  • PHASE 3 - WEEKS 5+6 - FOREVER PLAN

    WOMEN

    4 - 6 palms of protein 

    6 - 8 fists of vegetables

    4 - 8 cupped hands of carbs 

    (high energy or low sugar fruit*)

    4 - 6 thumbs of fat 


    MEN

    8 – 12 palms of protein

    6 - 8 fists of vegetables

    4 - 8 cupped hands of carbs 

    (high energy or low sugar fruit*)

    4 - 8 thumbs of fat 


The range in Phase 3 is to accommodate your bodies individual needs including your physical size.


The bigger you are the higher your nutritional needs, i.e. a 6 foot tall person requires more than a 5 foot person.

Activity level, i.e. more active = more nutritional requirements. Age and life stage also play a role, the younger you are the higher your nutritional requirements, pregnant and nursing women also require additional nutrition, as we age into our 60’s our requirements reduce.


Last but not least your body composition. Bottom line is a one-size fits all plan just does not exist! Your forever plan needs to be tailored to your unique nutritional requirements.

 

Eat high energy carbs when you need them, as the name suggests eat them when you need energy for exercise so your body can use the energy and not store it!

Eat your high energy carbs with the snack or meal before or after exercise. If you are not vigorously exercising during the day you don’t have to eat these, this is up to you.

You can choose the number of meals/snacks a day you eat; we recommend no less than 2 and no more than 5.


Recommended Food List -PHASE 1


LEAN PROTEIN

  • Any lean minced meat <5% fat
  • Chicken
  • Veal
  • Pork
  • Kangaroo
  • Turkey
  • White fish
  • Lobster
  • Mussels
  • Oysters
  • Scallops
  • Prawns
  • Venison
  • Tuna
  • WPI Protein Powder
  • Plant Protein Powder

 

FAT PROTEIN

  • Salmon
  • Trout
  • Steak
  • Lamb
  • Duck
  • Quail
  • Eggs

No need to add additional Good Fat to your meal if you choose a Fat Protein.


VEGETABLES

  • Artichoke
  • Asparagus
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrot
  • Cauliflower
  • Celery
  • Chinese Broccoli
  • Chinese cabbage
  • Cucumber
  • Collard greens
  • Daikon radish
  • Eggplant
  • Green beans
  • Horseradish
  • Kale
  • Land cress
  • Mushrooms
  • Pak Choi
  • Peppers (Capsicum)
  • Radish
  • Sauerkraut
  • Spinach
  • Tomato (actually a fruit - limit to one meal a day)
  • Watercress
  • Zucchini


GOOD FATS

Nuts:

  • Almonds
  • Avocado
  • Brazil nuts
  • Cashew nuts
  • Chestnuts
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts

Be particularly careful with portion size as nuts are easy to overeat.

Oils:

  • Avocado oil
  • Coconut oil
  • Flax/Linseed oil
  • Macadamia oil
  • Olive oil
  • Organic butter

Other:

  • LSA meal (ground linseeds (flax seeds) sunflower seeds & almonds)
  • Olives


NURSING MOTHERS ADD

  • Dairy and high energy carbs including rolled oats, sweet potato, whole meal products & rice


OTHER ALLOWED

  • Garlic
  • Lettuce/Salad leaves
  • Onions, red, brown, spring
  • Spices dried or fresh
  • Herbs dried or fresh
  • Chilli dried or fresh
  • Lime or Lemon Juice (a squeeze)
  • Nut milks like almond or soy milk (unsweetened)


Vegetarians/Vegans Add

  • Beans
  • Lentils
  • Mycoprotein (Quorn)
  • Quinoa
  • Soy Products (Tofu / Tempeh)







Recommended Food List - PHASE 2


Keep using the Phase 1 Food List and add these foods in Phase 2:


CARBS

High Energy Carbs:

  • Rice (preferably brown)
  • Quinoa
  • Wholemeal bread or wrap
  • Sweet potato
  • Rolled oats
  • Wholemeal pasta
  • Banana

Low Sugar Fruit Carbs:

  • Berries (Strawberries/blueberries/raspberries/blackberries)
  • Melon (Water/Cantaloupe/Honeydew)
  • Apple
  • Pear


TREATS

  • Dark Chocolate (at least 70% Cocoa)
  • Skinny cow ice cream

 

More on treats - A treat should be exactly that, a treat and not eaten every day! If you are going to eat it please enjoy it and take your time to savour the taste and eat mindfully. Better to have a treat than fall off the challenge completely. Don’t beat yourself up - after you’ve had a treat, move on with the plan!





Recommended AVOID List - PHASE 1 & 2

Try to avoid these foods:

  • Dairy – all cow, sheep, goat milk products
  • Coconut milk or cream
  • Alcohol
  • Bread – any kind containing any wheat/grain or gluten free
  • Fruit and high energy carbs
  • Flavoured carbonated drinks
  • Any processed foods containing added sugar, preservatives, or colouring
  • Any product being sold with the label “diet” or “low fat”


Recommended Food List - PHASE 3


PROTEIN

  • All

VEGETABLES

  • All

HIGH ENERGY CARBS AND FRUIT

  • All

FATS

  • All

TREATS

  • Don’t look at it as treats anymore, see it as part of life but just make sure to be moderate and don’t overdo things.

DAIRY

  • All

ALCOHOL

  • Alcohol can be very damaging to results, fat loss or muscle gain, however if this is something you like to enjoy, have it. Again, make sure that it’s in some kind of moderation and if fat loss is your goal, or staying lean, avoid having it every day.



NUTRITION PROGRAM FAQs


  • WHY DONT WE COUNT CALORIES?

    Calorie counting can be very difficult and time consuming. Plus we all havesuch different bodies, with different metabolisms and physiology (our body make up and functioning) meaning we all absorb food and use fuel differently. So rather than making your life difficult, let’s make it easy and use the simple portion control method, as this can still be measured, monitored and changed to produce results.

  • HOW MANY MEALS SHOULD I EAT AND WHEN

    There are no “rules” about how many meals per day - do what works best for your body and your schedule. A good starting point is eating 3 main meals a day and 1-2 snacks a day eaten 3-4 hours apart for stable blood sugar and to prevent cravings. During this program we are going to learn how to listen to our bodies so we can eat when we’re hungry and stop when we’re full.

  • WHAT IF I AM HUNGRY?

    Make sure you are following the portion control and food lists and try to ensure your meal plate has all 3 elements of protein, veggies and fats (+carbs in phase 2). This balance helps to keep you feeling full. If you are still hungry, add more vegetables or salad to any meal – no one has ever become overweight by eating too many fresh vegetables! However if you are consistently hungry after meals for a week, please speak to your mentor to adjust your portions. We aren’t about starvation diets at ANT - we believe in fueling your body properly!

  • WHAT SHOULD I DO IF I GET OFF TRACK?

    Don’t sweat it! One slip up every now and again will not dramatically hinder your results - just get straight back on track at your next meal. If you’re finding it hard to stick with it, consider how well you’re planning ahead (it’s much easier to stick to something when you’re prepared!). Plan your week ahead, including your ANT sessions and your meals/snacks, and prepare accordingly. Make your life as easy as possible – if you find it difficult to pack a lunch, make a double helping at dinner so lunch is covered. Or freeze leftovers for another quick and easy meal later in the week/month.

rules to live by


LISTEN TO YOUR BODY. It knows when it needs feeding and it will tell you *rumble, rumble*


DON’T EAT IF YOU’RE NOT HUNGRY.


EAT SLOWLY AND MINDFULLY. This gives you brain a chance to read the signals from your stomach


STOP EATING WHEN YOU ARE FULL.


PREPARATION IS KEY. Plan your days your exercise and your meals/snacks, if you don’t have a plan it’s easier to head off plan



IF YOU ARE HUNGRY ADD MORE VEGETABLES OR SALAD TO ANY MEAL. No one has ever become overweight by eating too many fresh vegetables!.


FOLLOW THE PORTION CONTROL and food lists and try to ensure your meal plate has all 3 elements of protein, veggies and fats (+carbs in phase 2).


MAKE YOUR LIFE AS EASY AS POSSIBLE. If you find it difficult to pack a lunch, make a double helping at dinner so lunch is covered. Or freeze for another quick and easy meal later in the week/month.


IF YOU HAVE QUESTIONS, PLEASE ASK.


IF YOU NEED HELP, PLEASE ASK.


talk to our coaches

Book a 15 min phone call. We'd love to have a chat and see how we can assist you.