About

what on earth is “litness…”

Hello! My name is David Templer, a.k.a @Temp_tation, and I am on a mission to get you not only looking good but feeling good as well!

Gone are the days of restrictive diets, which don’t allow you to have a lifestyle; my ethos is something I term LITness, which is the balance of lifestyle and fitness. I want to show you that it doesn’t have to be all chicken and broccoli and you can have lenience with your diet and lifestyle but, you need to play hard and work harder. In fact, these plain, boring, restrictive diets are no good for your mental health. I want to promote a program that isn’t restrictive, allows you to live your life and gets you feeling good as well as looking good.

Throughout my 17-week programme, I will not only help you achieve the body you want but I will teach you how you got there so you will never have to buy another program again!

Until I understood calories and how many my body needed to achieve my goals, I was in a cycle of going to the gym and eating [what I thought was] a healthy diet, but I wasn’t seeing much progress. At the end of the day, if you eat too much of anything it will hinder your progress, which is why I want to teach you about calories and portion control. After the 17 weeks you will be able to eat intuitively, balancing your lifestyle with fitness.

As well as teaching you about nutrition, I have given guided, in-depth, videos of how to do every exercise, making this program a good choice for anyone, from beginner to seasoned gym goer.

My ethos of LITness actually started back in 2016 when I went away traveling for a year. I set myself a challenge of doing a workout every day for 365 days (#365daysofHIIT) and I was able to maintain my physique. Throughout the year I drunk a lot of alcohol (LAD!) and often the food available to me wasn’t the most nutritious - the one constant was my activity level. As well as doing, at least, 20 minutes of HIIT every day for a year, I was generally active because I was constantly doing stuff. This lead me to believe that you are able to have a decent lifestyle, but in order to balance it out you need to up your activity level - balance your lifestyle with fitness.

So this program aims to flip traditional ‘diets’ on their head. Instead of looking at reducing the amount of food and drink you consume, I want to focus on increasing your activity level, both inside and outside of the gym. This will give you more lenience with your diet and lifestyle.

I think fitness should add to your life, not take away from it, so the sooner we start looking at the bigger picture of exercise and how it enhances our whole lifestyle, the better.

This does mean that you need to be willing to put the work in though. One of my many sayings, as I have already touched on, is “play hard, work harder.” I believe in spending an hour in the gym, doing intense workouts in order to burn lots of calories - this is what gives you the lenience to live the lifestyle you desire.

This plan isn’t just for people who want to burn fat though, I can tailor the program so you can pack on muscle as well. Contrary to popular belief, you don’t need to do different workouts for building muscle and burning fat, it is all down to your diet. So, as well as a training program, I can provide you with a tailored nutrition plan, which includes 51 recipes and lots of snack ideas. And if you were worried about the food being plain and boring, just check out my Instagram or TikTok pages to give you an idea of what I eat (Instagram: @Temptation TikTok: @Temp_tation) - it is far from boring.

The program is divided into 3 phases which will see you:

1) Learn compound lifts and build up your strength
2) Depending on your goal, either build or maintain muscle
3) Create a well-balanced, functional body that is ready for anything.

Each phase is split into weights and conditioning. The above 3 points relate to the weighted exercises but for the second part of the session you will be doing ‘conditioning.’ Conditioning is training your body to adapt to stress so you can last longer in whatever it is you are training for and for this part of the session you have lots of different options. Adherence to any program requires you to enjoy what you are doing, so I have given you plenty of options. You need to find something you like doing so you will stick to it.

In keeping with my ‘LITness’ ethos, I have my own training style called ‘L.I.I.T.’ This stands for longer interval intensity training and it involves working hard for longer periods in order to burn more calories and put your muscles under tension for longer periods, so you see greater results. Again, these are intense workouts but if you put the hard work in for an hour it gives you much more lenience with your diet and lifestyle.

I worked on this plan for 18 months; I did every phase myself, I created every recipe and it is truly tried and tested. And best of all, it works!

I have created this programme for a number of reasons:

1) When I am personal training 1:1, I just feel like I could be doing more! If you have the motivation to train, once you know what you’re doing, a PT becomes redundant. For the price of two sessions with me, you can have this whole 17-week programme, with a recipe e-book and tailored calories to hit your goal, which will set you up forever.

2) I have put all my knowledge into this plan so if you watch the videos, read the meal plan and follow me on social media, there’s not an awful lot more value you would get out of having 1:1 sessions with me. And by creating this plan it means I am able to help more people.

3) I am passionate about teaching you how you can live a balanced lifestyle. It is so much more than just looking good; the mental health benefits of having a good relationship with food and enjoying a social life are far more important than how you look and, I believe, by teaching you about calories and giving you a training plan, you can find the perfect balance of lifestyle and fitness.

So if that sounds like a bit of you, why not get started!?