HOW TO

COMPLETE

BY
Contents
YOUR GUIDE TO COMPLETE DIETING

A BRIEF STORY Page 1

THE VISION Page 2

WHY DO DIETS FAIL? Page 3

CRASH COURSE Page 4

MUSCLE VS. FAT LOSS Page 5

DIETING PARADOX Page 7

THE PATH Page 8

>> CATEGORIES OF FAILED DIET METHODS

BINGE DIETS Page 10

WEIGHT CLUB APPROACH Page 11

CARDIO KELLY Page 13

DIET WITH NO END Page 15

JAKE MCARTHUR COACHING Page 17

A Brief Story
OF JAKE MCARTHUR COACHING

At the point of writing this I have been coaching women for 10 years with around
1000 clients.
You are likely here because you have seen my successful clients or know
someone I currently coach who is finding success.

I started to see trends with the ladies coming
to me...
Every client must have a consultation call. I
always try to figure out an individual’s
problems while on these calls. I was shocked
to have the revelation that the root of all
problems for each lady were always the same.
To put it simply, diets traditionally aimed at
women are destined to fail. The same things
kept being brought up...
Any previous diet success mentioned by
clients was in the past tense and short
term...
All weight lost was only for a short time.
Goals only reached briefly.
Body confidence only achieved with a
brush of a finger rather than a firm grasp.
I then started to dedicate all my time to figure
out why that was...

"I’ve lost weight in the past but put it back on"

"I did X diet but couldn’t stick to it"

"I did X diet and it worked when I did it…But I
kept having to go back"
"I'm so confused with what to do"
NEWS FLASH!!
FOR A DIET TO BE SUCCESFUL IT MUST HAVE
WORKED, BE WORKING AND KEEP WORKING.
IF YOU HAVE DIETED IN THE PAST AND STILL
THINK IT WORKED FOR YOU.

"Everyone is telling me contradictory things" WHY DO YOU STILL HAVE WEIGHT TO

LOSE?
"It seems I lose it slower now and put it on faster
than I used to"

1
The Vision
THE VISION OF JAKE MCARTHUR COACHING:

>> To have women freed from the restrictions and negative emotions
that come with dieting and to have them reach the best shape of
their lives, for the rest of their lives.

>> To educate what it actually takes to be successful with weight loss

and health with lifetime sustainability.

>> To provide the best and only solution to weight loss & to become
THE diet in North East Lincolnshire and further afield.

2
Why do diets fail?
4 MAIN REASONS

01 The diet you picked might not actually work

Most diets are archaic, money grabbing and not based on facts.
They were created before we knew what it took to be successful
through nutrition.

02 Quality and quantity restrictions with food

A diet has none of the foods that you enjoy and the quantity of food
is too little to be sustainable.

Conventional dieting slows down metabolism

03 "The only way to lose weight is eating less and less and less"

No actual end
04 Do you plan on doing it forever?

3
Crash Course
WEIGHT LOSS

A crash course on the basic science of dieting...

>> The only way to lose weight is to burn more calories than you consume.

>> Move more than you eat.

>> Calorie deficit.

>> You can either eat less or move more.

>> Every diet will try have you do this in a round about way, such as...

5:2 Weight loss Diet pills Keto diet Slimming

shakes clubs

4
Muscle vs. Fat Loss
AND WHY YOU CAN'T KEEP THE WEIGHT OFF

Having more muscle mass means you can burn more calories per day at rest.
You can think of muscle mass as being toned and firm, this is what it means for women.

HAVING LESS MUSCLE MASS MEANS THE OPPOSITE...

>> Fewer calories burnt per day and difficulty losing weight.

>> Having more muscle mass also means that your body is capable of
performing more effectively while exercising.

>> Which will mean your calorie output is higher in your workouts making a
more effective use of your time.

PROTEIN RESISTANCE TRAINING

Having a diet high in protein is essential Resistance training is the only method of
for muscle mass. Having a low protein diet exercise that will support muscle mass in
will have you lose muscle mass. this way.

Protein is essential for muscle building & Too much exercise and especially
recovery. endurance style training, will lower muscle
mass.

5
Muscle vs. Fat Loss
SUMMARY

>> More muscle mass increases Basal Metabolic Rate (BMR).

This is the amount of calories your body burns per day. Meaning you don't have to
starve to lose weight. Your body burns calories for you.

>> More muscle mass increases your Total Daily Energy Expenditure (TDEE) meaning
moving and exercising will burn more calories. Meaning you don't have to starve to
lose weight.

>> You must eat the CORRECT amount of protein to support this. High.
You must resistance train to support this.

This quote may summarise what I have spoken to you about above...

Her metabolism could be fast.

Your "metabolism" is slow. SHE CAN EAT WHAT SHE WANTS
AND LOSE WEIGHT, I JUST LOOK
AT SOME BISCUITS AND PUT ON
A POUND!

DISCLAIMER
The term 'metabolism' has been used
loosely for a general understanding. Here,
take 'metabolism' as increased BMR and
TDEE.

6
Dieting Paradox
HELPING YOU TO UNDERSTAND FURTHER...

This is what happens to your metabolism when you yoyo diet...

Weight Calorie intake Metabolism

80kg Able to eat 1600 calories

>>

>>
75kg Able to eat 1500 calories
>>

>>
70kg Able to eat 1400 calories
>>

>>

65kg Able to eat 1300 calories

>>

>>

60kg Able to eat 1200 calories

No longer sustainable - weight goes on

>>

>>

80kg Able to eat 1200 calories

7
The Path
WHAT IS THE PATH?

This is a summary of how your journey must look for you to be successful.
It is hard to get in shape and it is seemingly impossible to STAY IN SHAPE.
This is your path to reach the best shape of your life for the rest of your life.

HOW TO COMPLETE DIETING: THE ANTI-YOYO DIET METHOD.

At the completion of our 5 step programme and no sooner, you will have your dream body and
more importantly, for the first time in your life, you will be able to keep it. After the completion of
this programme, you will struggle to ever put on weight again rather than the usual vice versa.

BE THE CHANGE YOU WANT

WHY? TO SEE IN THE WORLD!
I can honestly say I have not seen a diet on
the market now that will genuinely work
for women to achieve their goal long term
and sustainably.
I mean that. Literally 0.

"If these awful diets like slimming clubs

worked for people forever, they would put
themselves out of business. Their only
members are the ones who keep having to
bloody go back!"

8
>> CATEGORIES OF FAILED
DIET METHODS

BINGE DIETS Page 10

WEIGHT CLUB APPROACH Page 11

CARDIO KELLY Page 13

DIET WITH NO END Page 15

JAKE MCARTHUR COACHING Page 17

9
Binge Diets
PROBLEMS

BINGE dieting can fit into all other methods on the following pages.

The following process can be applied to all of the diet methods I will be showing you.

All of these are examples of diets which are unsustainable and will result in binge eating.

PROBLEM I'M ALL OR NOTHING

>> 1 step
S forward, 2 steps back WITH DIETING
>> Energy balance is way out of whack

>> Too little food and/or too much exercise

*STARTS DIET* Restrict food & exercise as much as you can

ACE, let's do this!

Day 2 - feeling good!

Getting hungry, tired, grumpy

Starving! No energy to exercise

Eats everything

Who diets on a weekend anyway? I'll start Monday

*Repeats each week*

10
Weight Club Approach
PROBLEMS

PROBLEM
>> NotSbased on science, there is no guarantee that signing up
will have you achieve your goal

>> Low protein = lose muscle mass as weight

>> No exercise = lose muscle mass as weight and slow metabolism

>> The means in which you achieve your goal are the means which you sustain.

Would you want to be in a slimming club all your life?!

JAKE SAYS
"The only people who are members at
slimming clubs are the ones who keep
going back!"

MY SLIMMING CLUB WORKED

WHEN I STUCK TO IT

11
 Weight Club Approach
FLOW CHART

STARTS DIET... Food per day is now so low and

metabolism so slow that diet can no
>> longer be maintained.
Hoping to restrict calorie intake
(unlimited pasta is allowed though so I
Too little food and too little results to

>>
do mean hope) & low protein
be motivated to carry on.
>>

Blow out binge give up. Weight gain

Lose weight (maybe). This is likely
water and muscle lost due to too low
>>
protein. Potentially see initial speedy
weight loss.
>>
>> and more due to lack of muscle and
slow metabolism.
>>
Metabolism now slower than pre
weight loss due to muscle being lost.

>>
>>

As muscle is lost as weight, metabolism >>

>>

>>

is slowed down and amount of calories WORST PART...

burnt per day lessens. Go back to slimming club again
because "it worked when you stuck to
>>

>>

it."
>>

REPEAT
>>

As metabolism slows, weight loss Each time losing more muscle and
>>

slows and plateau occurs. Diet must having metabolism get slower and
them become even more restrictive to slower.
>>
see results. Damaged metabolism and perception
>>

Eat less to see same losses as before. of what it takes to be successful.

>>
>>

>>

>> >>
REPEAT FOR LIFE

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Cardio Kelly
PROBLEMS

PROBLEM
>> Lose
S muscle mass
>> The only way to lose more weight is to exercise more

>> Eventually being unsustainable time wise

>> Too much output will have you binge

>> No muscle mass so don't look how you would want to

>> E.g. running, spin classes, living in the cardio area at the gym

"RUNNING WORKED FOR ME IN

THE PAST, BUT I NEED HELP
TONING UP!"

13
 Cardio Kelly
FLOW CHART

STARTS DIET...

Eat "healthy'', exercise a lot

>> (classes, running, etc.)
>>

>>
>>

Lose weight of which muscle

>>
>>

>>
>>
>>

>>
Plateau with weight loss
>>

>>
>>
>>

>>

Have you reached your weight

loss goal?
>>

>>
>>
>>

>>
>>
YES NO

A CONTINUOUS CYCLE
You're now running 7 days a week to break the platuea.
This is no longer sustainable if you have a life, job or
family. You give up, put more weight on due to muscle
being lost as weight and slower metabolism.
Then you start again because it "worked"
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Diet With No End
PROBLEMS

PROBLEM
>> NoSfinish line
>> The means in which you achieve your goals are the means in which you must
sustain your goals

>> Goals are achieved but not a life to live

"I HAVE LOST WEIGHT IN THE PAST

BUT IT CAME BACK ON, I NEED
HELP KEEPING IT OFF"

15
 Diet With No End
FLOW CHART

STARTS DIET...

Restrict food &

>> exercise more
>>

>>
>>

...You will begin this cycle

>>

>>
Lose weight Reach your goal & achieve
>>
>>

until you plateau >> body confidence

>>
>>

>>
>>

Repeat methods until Be overly restricted and not

>>
>>

you cave & crash or socialise able to enjoy body confidence

>>

>>
>>
>>

Socialise &
>> >>
Weight goes on
>>

put weight on

>>
>>

...REPEAT
>>

>>
>>

Restrict again
& exercise more
>>
If you actually manage to see
>>

this method through...

>>
>>

>> Get fed up, leads

to massive blow out

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Jake McArthur Coaching
FLOW CHART
The program has been designed to solve the problems spoken about in previous charts.

STARTS PROGRAM...

Slight restrictions with portion THIS IS THE ONLY PROGRAM THAT

sizes & correct exercise to
improve metabolism
HAS EVER WORKED FOR ME
>>

Eat nice food with correct

portions & perform correct
exercise start to see
improvements in body

WARNING!
>>

You are now in the best shape of

Lose weight >>
your life.
>>
>>

But the calories you are consuming

per day are too low to maintain this.
Plateau Stopping here will have you fall
>>

This is inevitable as the body victim to another yo-yo diet.

changes
>>

Continue to next page >>

>>

>>

Slight changes to program

on an individual level from >>
a qualified coach

REPEAT UNTIL GOAL IS HIT

17
 Jake McArthur Coaching
FLOW CHART

>> If you eat over you put on fat again. Eating over will happen with literally any social
occasion. You have NOT completed dieting yet.

>> You are in the best shape of your life but not for the rest of your life... yet!

>> COMPLETE OR REPEAT.

>> Now we'll work to unrestrict you.

Increase daily calorie allowance to

increase muscle mass, energy & >>
metabolism

>>
>>

>>
Burn more fat while being even less
restricted with food
>>

Repeat until you're eating a calorie allowance

that will allow you to remove restrictions

HOW DOES THIS WORK?

60kg Able to eat 1200 calories
>

60kg Able to eat 1400 calories

>

60kg Able to eat 1600 calories

>

60kg Able to eat 1800 calories

>

60kg Able to eat 2000 calories

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Jake McArthur Coaching
THE ONLY DIET

WHY YOU HAVE TO COMPLETE THIS

>> I have so many ladies leave at just the best shape of their lives before the last phases.
They message me a few months later to come back.
>> You need to walk away from this program having a body capable of burning more
>> calories if you ever want to...

Have a drink Eat Birthday cake Have a meal Eat out

cooked for you

Eat a takeaway Skip a gym session & Go on holiday Keep the weight off &
not feel guilty stay in shape

If you don't complete this, you sign yourself up for a life of being in the flow charts above.

>> NOW is time to break the cycle and finally alleviate yourself of the restrictions,
negative emotions and constant worries that have come with dieting.

>> NOW is time for you to work hard to be the best version of yourself and take
opportunities in your life that would have previously been missed due to insecurity.

>> NOW is the time for your to improve the quality of your life for the rest of your life in
every way.

COMPLETE DIETING HERE WITH ME ...OR NEVER COMPLETE IT!

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Jake McArthur Coaching
HOW THE PROGRAM WORKS

This program is sectioned into 5 different phases. You will be working through these phases on
your journey to complete dieting.

THE PHASES EXPLAINED...

PHASE 1 PHASE 2
>> Introduction into the program >> Declaration call & set half way goal
>> Getting comfortable with the system >> Move into macro logging

PHASE 3 PHASE 4
>> Reached half way goal >> Best shape of your life
>> Start to increase calories & remove
>> Declaration call to set end goal restrictions
>> Without this, the JMC program will
fail like every other program. You
must unrestrict or set up for a fall

PHASE 5
>> Best shape of your life, for the rest of
your life

>> COMPLETED DIETING

Consuming around 2000 calories per
day without any weight fluctuation

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