Transformations and Testimonials

Before launching the LITness programme, I gave out free content through my Instagram (@Temp_tation). The idea of this was to ‘be the science’ and prove that what I preach actually works. If you scroll to the bottom you’ll see the picture that started my LITness ethos and everyone on this page is evidence that it works. A big part of going through a transformation is celebrating the changes you make to your body, so I plan on sharing everyone’s amazing work on here and on my Instagram.

anonymous

This lady follows me on Instagram and did one of my push/pull/legs plans for 6 months. “#LITness is a shift in your mindset to be able to balance your lifestyle with fitness without beating yourself up for being ‘More LIT than FIT’ at times. Thanks to your great content, I have been able to see that as long as you exercise you can have an 80/20 balance. I now don’t make excuses to not exercise anymore because I like the lenience with my lifestyle. I’m now off to Thailand to be ‘More LIT than FIT for a bit”

I love this! Sometimes it is just a change in mindset that you need to give you a healthy relationship with food, your lifestyle and fitness. When you understand calories in vs. calories out and the fact that you can create a calorie deficit through increased exercise instead of just reducing food, it gives you so much lenience with your diet and lifestyle.

jessica eleanor

Jessica took part in a collaboration I did with the boys @WhenHarryMetSalad; I wrote the training programme whilst they took care of nutrition. This worked so well because we both share the same views on having a balanced lifestyle, so the premise of the plan was to hit a calorie target and abide to the 80/20 rule (80% of the time eat healthy, whole foods and allow yourself to have less nutritious meals and snacks the other 20% of the time). Jessica lifted weights, stuck to a calorie deficit and enjoyed a balance lifestyle and saw these results. Here is proof that lifting weights won’t make you ‘bulky’ but instead it compliments your diet very well.

jordan bishop

Jordan is another one of my followers who jumped on the free content and got involved with one of my ‘Temptation Transformation’ programmes. He liked the idea of ‘balancing his lifestyle with fitness’ and said the following:

“I could have smashed it way more, to be fair, but I was #More LitThanFit at times and slipped up on my diet when I was hungover. The content is good and Temptation is the best person I have come across over the years because the plan is realistic.”

I acknowledge the fact that you want to have a lifestyle and you are going to drink alcohol and eat crap at times but I also teach you how you can build this into your diet. My motto is ‘you can’t be more LIT than FIT’ if you want to see changes to your body and although Jordan said he slipped up, he’s proof that when you add fitness to your lifestyle you can still enjoy yourself. This is his progress over 30 days, without being restrictive. it’s all about balance.

tristan phipps

The other half of the traveling duo is Tristan, who you might now recognise from Made in Chelsea. Although Tristan has seen a great improvement in his physical appearance, he speaks a lot about the difference he has seen mentally, through incorporating fitness into his lifestyle. Fully bought into my ‘LITness’ ethos, Tristan is now not only in good shape but is able to balance a busy schedule, of filming and socialising, with fitness to give him good mental health as well as physical health.

Tristan has also just signed up to this new 17-week LITness programme so watch out for more progress photos to come from him.

louis forstyh

One half of the duo I met whilst traveling and became very good friends with, Louis works on ships out in Spain and wanted to shed the weight he gained whilst traveling. Before creating the LITness programme, I gave out free content called ‘Temptation Transformation,’ which Louis followed, alongside a calorie deficit. Louis created a calorie deficit by lowering his carbohydrate intake, which worked for him. We spoke about the need to lower calories in order to drop the fat and cutting carbs was the best way of doing that for him. This isn’t necessary; as long as you are burning more than you eat you will see changes to your body.

david houlders

Another close friend of mine was training for a white collar boxing fight and needed to drop weight but at the same time he needed to be well fuelled for training. We didn’t make too many changes to his calorie intake but the increased activity saw him absolutely shred the fat. Again, this is proof that you don’t have to restrict your food intake to burn fat; increase your output, fuel yourself for training sessions and you can make some serious changes. Dave also worked on improving his 5km running time during this period. I taught him my L.I.I.T protocol (longer interval intensity training) which helped him reduce the time of the his run. We broke up the 5km into more manageable distances and increased the speed with the shorter distance. As his shorter distance time improved, the knock on effect was him being able to run a 20 minute 5km, shaving minutes off his pace.

jack saville

Jack is a close friend of mine and had an amazing transformation. After creating the program for burning fat, whilst retaining strength and muscle mass, Jack asked if I could help him gain muscle mass. The aim here was to give him the same training programme I used to burn fat but amend the calories to put him into a surplus. As you can see, Jack was able to build size and strength, whilst gaining minimal fat. This transformation shows that diet is so important to reaching your goals and whether you want to burn fat or build muscle, you need to stimulate your muscles through lifting weights. If you lift weights in a deficit you will retain muscle and if you lift weights in a surplus you can put on some serious size.

David Templer a.k.a the temptation

The reason it has taken me 18 months to put this plan together is because I have completed every phase myself and tweaked it where necessary. I have created every recipe and lived the programme, so it is as good as it can be. As you can see from the photo, I underwent my own transformation to prove that you can eat in a deficit, meanwhile increasing your strength and muscle mass. There is a lot of contradicting information out there so I took it upon myself to ‘be the science’ and find out for myself. I believe I have found the right stimulus and nutritional guidelines to achieve a strong, lean physique.

David Templer a.k.a the temptation

This is the comparison that started my whole ethos of LITness. These photos were taken exactly a year apart; the left photo was day 1 of travelling, the right photo day 365. I set myself a challenge of doing a workout every day for 365 days, in order to offset all the alcohol and poor food choices, and I think I proved my point. If you increase your activity level and ‘balance your lifestyle with fitness,' it enables you to have more lenience with your diet and lifestyle. I have flipped dieting on its head; instead of restricting the amount of food you eat, just increase your output. Play hard, work harder.