BURN 8-WEEK - E-BOOK - Tom Bailey PT
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8-WEEK
BURN O N
1 E D ITI
S E D 2 0 2
REV I
FAT LOSS
E-BOOK
1
@TOMBAILEYPTTABLE OF CONTENTS
TABLE OF CONTENTS 2
INTRODUCTION 3
IMPORTANCE OF NUTRITION 4
CALCULATING YOUR CALORIES 6
TRACKING YOUR CALORIES 12
FREQUENTLY ASKED QUESTIONS 13
THE 3-DAY TRAINING SPLIT 15
BURN TRAINING PROGRAM 17
CLOSING WORDS 20
DISCLAIMER 21
2INTRODUCTION
LET’S CUT TO THE CHASE
You downloaded this E-Book to help you achieve your fat loss goal, and it
will do that, if you follow and implement it. I have condensed it down to the
essentials you need so you’ll have a clear plan to follow by the end of it.
However, the motivation you get from a fresh start is often short lived; a
new workout outfit, a new plan to follow, a new start to the week/month.
Having a plan is one thing, actually implementing it consistently is another.
If you feel that you would benefit from a personal touch and daily
accountability, I encourage you to have a look at my online coaching.
ADDED BENEFIT
To get the even more out of this E-Book, it can be used in conjunction with
an E-Coach Membership (or free-trial) on www.tombaileypt.com. You can
still follow the information and exercise program within, but members of the
website will be able to access blue clickable links throughout and also links
to in–depth video tutorials on how to perform the exercises within the
workouts safely and effectively. Make sure to save this guide to your phone
for easy reference and access when you step into the gym.
THIS IS A JOURNEY
If you are turning over a new leaf and committing yourself to this 8-week fat
loss phase, I encourage you to watch the This Is A Journey video on the
website before you get started.
The essence of the video is that reaching your health & fitness goal is a
journey from A to B. The example I use is that you start a road trip along
the coast, which is your A-point but ultimately the goal is to reach the B-
point. Let’s say this journey is going to take you 8 weeks. Along the journey
you may possibly encounter a flat tyre (maybe a night out at the weekend),
you may be really enjoying a particular coastal town on the way and stop
for a couple of days (possibly a life event such as a birthday or wedding).
These little stops are part of the process and understanding this will stop you
beating yourself up at the first hurdle you encounter.
3As long as you remember that you’re fully in control of the gas pedal (the
speed at which you reach your results) and you follow the GPS (my
guidance) you will ultimately reach that B-point. So, if you hit a stop, accept
it, regain focus and keep pushing forward. It may take you a little bit longer
to reach that B-point but remember why you started in the first place.
IMPORTANCE OF NUTRITION
Now I cannot stress this enough, you could have the BEST workout plan on
the planet, but if your nutrition is not in order – your efforts to lose fat will
be futile. I would happily skip writing this section and just give you the
workouts, but if you do not adhere to this principle, the training program
alone will not get you to your end goal. Let’s begin with an energy balance
crash course. Here’s a diagram to illustrate:
A B C
t Cal
Ou orie
o ries s In
Cal
Calories In Calories Out Cal
s In orie
orie s O ut
Cal
Maintenance = maintain weight Surplus = gain weight Deficit = lose weight
FYI – calories are a measurement of energy just as miles per hour is a
measurement of speed. For that reason, I’ll use energy/calories/kcal
interchangeably throughout this E-Book.
You must hit a calorie number that is under your maintenance calorie level
(calorie deficit) consistently otherwise you will NOT lose weight, period. For
weight loss we want to be in Category ‘C’ where our daily energy out
exceeds our energy in.
When you are expending more energy than is being supplied to the body
in forms of food and drink, the body is forced to turn to its stored energy
reserves in order to reach your required maintenance. Your body requires a
maintenance level of energy to keep your system functioning optimally, this
includes but is not limited to: the constant breaking down, repairing and
building of new cells, keeping your heart beating and lungs breathing etc.
4This is also known as your Basal Metabolic Rate (BMR) and accounts for a
huge 70% of your daily calorie burn, without even having to think about it.
We’re going to do a little exercise now to find out what your calorie
requirements are on a daily & weekly basis. You have 2 options:
Option 1: Use my free online calorie calculator by clicking here. You can
skip to page 8 if you’ve used the calculator.
Option 2: Crack out a pen, paper and calculator and let’s quickly do some
sums to see where you should be.
A little disclaimer, there’s always a slight degree of inaccuracy when
calculating the calories required to achieve your goal as there are so many
variables that can change on a daily basis to affect this. The number
calculated aims to get you as close to that bullseye as possible but
understand it is a rough figure and is not to be treated as exact.
5CALCULATING YOUR CALORIES
CALCULATING YOUR BMR
1. Take your current bodyweight in kilograms
e.g. 70kg
2. Multiply this by your sex multiplier (males x 24) (females x 22)
e.g. 70kg female x 22 = 1,540 calories
CALCULATING YOUR DAILY ACTIVITY FACTOR (DAF)
This is also referred to as your non-exercise activity thermogenesis (NEAT),
basically any calories burned from activity that is not planned or sports-like
activity. This accounts for ~15% of your total daily energy expenditure.
Although not spoken about much, NEAT is the secret weapon in your
arsenal to achieve your fat loss goal. Why? There are 2 main reasons:
1. Throughout your diet your body will begin to fight back against your
efforts by subconsciously downregulating your activity, this is also
known as adaptive thermogenesis. Keeping an eye on your daily
step count is one way of ensuring your activity is not dropping too
low on a daily basis.
2. It’s so low impact that you will hardly feel you’re doing anything
extra. An example: two people spend 8 hours at work, one uses a
chair and the other uses a standing desk. The person sitting burns
~1kcal a minute whereas the person standing burns ~2kcal a minute.
Over an 8-hour shift, the sitting person burns ~480kcal whereas the
standing person burns double at ~960kcal! For most people it would
take a seriously tough workout to burn an extra 480 calories. THIS is
the power of NEAT.
6Use this table to estimate your day-to-day activity level. This does NOT
include your planned exercise activity/workouts. Do not factor in how
active you are from working out, as this will be calculated after.
LIFESTYLE DESCRIPTION DAF
MULTIPLIER
Sedentary Little/no activity, spend most of the 1.1
day sitting, desk job.
Lightly Active Some activity from walking, 1.3
standing, approximately 10,000
steps per day.
Moderately Active Good amount of activity, big 1.5
portion of the day on feet, personal
trainer, street salesperson, teacher.
Very Active Very active throughout the day, 1.7+
labourer, farmer.
Typically, this is where people overestimate their daily activity, so play on
the safe side, therefore if you underestimate how many calories you are
burning on a daily basis, you will only be in more of a calorie deficit at the
end of the day. If you feel you are between lifestyles, feel free to use 1.2 or
1.4 but the effect will be negligible – remember, this is a ballpark figure.
1. Take your BMR calorie number and multiply by the DAF multiplier
that best suits you. Let’s say our previous example is lightly active:
e.g. (BMR) 1,540 x (DAF) 1.3 = 2,002 kcal daily to maintain weight.
You’ll now have a rough calorie number that is required for you to maintain
your bodyweight with your daily activity factored in. If we use the example
from before, if she eats 2,000 calories a day and maintains her regular
activity level then her weight will stay the same.
However, we want to be in a calorie deficit to ensure the body is tapping
into stored energy reserves. So, what would a sensible calorie deficit be?
0.45kg/1lb of body fat equates to roughly 3,500 calories of stored energy.
To reach this, we can reduce our daily maintenance calorie number by 500
for a week (500 calories x 7 days = 3,500 calories or 0.45kg/1lb of body
fat). This would mean our example takes her daily maintenance calories of
2,000 and reduces them to 1,500 daily to achieve that rate of weight loss.
7This could be purely from food restriction (psst – that’s right, you could
totally skip the workouts and accurately monitor your calorie intake and
provided you hit that calorie deficit you’ll lose weight without lifting a single
weight). I don’t recommend this for reasons mentioned next but yes – you
could.
USING THE GYM TO BURN CALORIES
Now before we get into calculating calories burned during training, I want
to encourage you to shift your mindset when it comes to burning calories
from exercise.
When you step into the gym, there’s many things you can use that
environment for: increasing athletic potential, getting stronger, building
muscle mass, improving functional capacity etc, but unfortunately many
people still view going to the gym as a tool simply to burn calories.
They walk in and decide to pound the treadmill for 20 minutes, flog
themselves with 30 minutes of HIIT and finish with 10 minutes of core stuck
on at the end. Meanwhile all they’re aiming for is the highest calorie burn
possible – either to try and burn off calories from overeating the day before
or to make up for their lack of activity throughout the day. Whilst there is
nothing inherently wrong with this, here’s the thing:
The calories burned from working out are not as high as you
think they are.
The activity tracker showing you a 650 calorie burn in 60 minutes can have
a large degree of inaccuracy as shown in a study.
Here’s where I’m going with this: whilst working out does burn calories, use
your workouts to strive towards a performance goal, a muscle building
goal, a strength goal, something that actually provides you with some
value. Choosing one or a mix of these goals should be a constant for you
irrespective of your weight goal, training is one of the best tools for physical
and mental wellbeing so treat it that way by choosing something you enjoy
that is working towards a longer-term goal that gives you satisfaction.
8Question – what’s easier; flogging yourself in the gym for an hour to burn a
few hundred calories or not eating the bar of chocolate/bag of crisps that
you feel the need to burn off afterwards? I’m sure you’d agree that
controlling your calorie intake from food and drink is a more effortless way
of working towards your fat loss goal. Alternatively, increase your total
daily calorie burn by increasing your NEAT. It’s effective, less strenuous and
will conserve your precious limited diet energy better.
CALCULATING EXERCISE ENERGY EXPENDITURE (EEE)
As mentioned above, when in a calorie deficit the body turns on itself for
energy to maintain and it does this by breaking down the stored energy (fat
& muscle) on our bodies. If we are consistently placing a demand on our
muscles by following a resistance training program, the body sees the
muscle tissue as something worth preserving in an effort to avoid future
stressors damaging the body again. This is important because by
incorporating resistance training into our routine, we are likely to retain
more of our muscle mass. This is important for two reasons; firstly, our
ultimate goal is fat loss, not just weight loss. This way we are ensuring the
majority of weight lost is coming from fat. Secondly, muscle is a more
metabolically active tissue than fat, meaning we burn more calories on a
daily basis if we have more muscle tissue. This helps to maintain a better
metabolic rate, helping to offset the reduction in BMR triggered by dieting.
Using the table below, we will estimate the number of calories burned from
exercise. These values are approximate and based on a combination of the
Compendium of Physical Activities and anecdotal evidence from the number
of calories burned in particular training sessions.
CATEGORY ACTIVITY KCAL / KG / 15 MINS
1 Light cardio/slow walk 0.7 / KG / 15 MINS
2 Resistance training 1.0 / KG / 15 MINS
isolation/small muscle groups
3 Moderate cardio/upper body 1.2 / KG / 15 MINS
resistance training with
compound movements
4 Lower body resistance training 1.4 / KG / 15 MINS
with compound movements
5 Heavy cardio/HIIT/Tabata 1.6 / KG / 15 MINS
6 Circuit training with weights/HIIT 1.8 / KG / 15 MINS
intervals/CrossFit
9Remember, this is just to provide you with a rough figure. I really want to
stress this point before you start worrying which category your workouts fit
within. The difference in the number of calories burned from one activity
compared to the next level up/down will be negligible. The same applies
here as when estimating DAF – better to underestimate than overestimate.
The workouts in this E-Book are between Category 3 – 4.
Using our example, let’s say she does a lower body resistance session for
60 minutes: 1.4 x 70kg x (4 x 15 minutes) = approx. 392 calories burned.
Remember she needs to hit 1,500 calories a day to reach her weekly
weight loss target. Here are some scenarios:
1. She eats 2,000 calories on a training day and burns 400 calories
from her training, so her net calories are 1,600. She will be in a
deficit that day and lose weight.
2. She eats 1,500 calories on a non-training day so she will be in a
deficit that day and lose weight.
3. She eats 2,000 calories on a non-training day so she will maintain
her weight that day.
4. She eats 2,400 calories on a training day and burns 400 calories
from her training, so her net calories are 2,000 and she will maintain
her weight that day.
5. She eats 2,400 calories on a non-training day so she will hit a calorie
surplus and gain weight that day.
Feel free to calculate the calories burned from exercise and add this to your
daily total. However, if you’re not losing weight and you’re sure that your
calorie intake is being tracked diligently and your activity is the same as the
DAF chosen, you may have overestimated calories burned from training.
For this reason, I do not advocate ‘eating back’ the calories burned from
exercise. If your activity tracker says you’ve burned 650 calories, this is not
a target to eat back (largely due to the inaccuracy in activity trackers).
As a general rule, if weight loss is the goal you want to overestimate
calories consumed and underestimate calories burned from activity and
training.
10ACCOUNTING FOR LIFE
Now I’m going to let you in on a little secret. If you take your daily calorie
target and multiply this by 7 you now have your WEEKLY calorie target.
Why is this important?
It allows for LIFE to happen. Which it will, whether it’s a stressful day in the
office that results in you drowning your sorrows with a pint of ice-cream,
travelling where you are only eating on the go, beers with the boys, ladies’
night, dinner with the new boss – whatever it is. This allows you to account
for these little bits of ‘life’ and continue working towards that B-point.
Using our example, if she is lightly active and did no training at all:
1,500 x 7 days = 10,500 calories can be consumed weekly to achieve
0.45kg/1lb loss.
Now factoring in some training, let’s say she trains 4 times per week, 60
minutes each: 2 x lower body, 1 x upper body and 1 x circuit training.
1,500 x 7 days = 10,500 calories
+ 1,568 approximate calories burned from exercise = 12,068 calories can
be consumed weekly to achieve 0.45kg/1lb loss.
Now you may be wondering, if she does not eat those extra calories on
training days, will she lose weight faster? The answer is yes, she would be
1,568 calories further into a deficit which would result in approximately
0.66kg/1.45lb loss per week. So yes, the higher the deficit, the faster the
weight loss – however, more importantly than the rate of weight loss is your
adherence. What can YOU actually stick to? You could put yourself in a
1,000 calorie deficit daily but realistically how long are you going to be
able to keep that up before derailing your progress with a huge binge?
This is what the weekly calorie target helps with – adherence. A new
example: a 75kg moderately active male who does no gym training is
seeking fat loss. His daily calorie target to lose 0.45kg per week is 2,200
calories (15,400 weekly calories). His favourite weekly activity is pizza and
beer with the boys; if he can keep this in his weekly routine, he is more
likely to adhere to his diet long-term. If he eats 1,900 calories for 6 days
(saving 300 extra calories each day) he essentially ‘banks’ 1,800 calories.
Now he can either cash this in for a greater rate of fat loss OR he can
‘spend’ these calories on that night with the boys. His target for that 7th day
is still 2,200 calories but adding the 1,800 saved he can now have 4,000
calories on that day and still achieve his weight loss goal. Pretty cool eh?
11TRACKING YOUR CALORIES
Now without tracking your calories coming in, you’ll have little idea if
you’re near your daily calorie target to consistently hit that calorie deficit.
There are many methods of monitoring your nutrition intake, but my
preferred method to track food and drink intake is through an application
called MyFitnessPal. I encourage you to do this because your efforts with
dieting and training may be undermined without accurately knowing how
many calories are coming in on a daily basis. If you’re unfamiliar with the
MyFitnessPal application you have two options:
If you’re not a member of the website, sign-up to the 7-day free trial and
you get unlimited access to all of the content including my MyFitnessPal
tutorial video. Alternatively, download the application and start
experimenting with inputting foods, quantities and using the barcode
scanner.
If you are a member of the website, you can click to watch the 20-minute in-
depth MyFitnessPal tutorial.
There are also nutrition vlogs explaining non-tracking methods for those of
you that prefer not to track your foods. Please follow the links below to your
preferred choice:
Nutrition Monitoring 1/3: Tracking Methods
Nutrition Monitoring 2/3: Non-Tracking Methods
Nutrition Monitoring 3/3: Meal Plans
12FREQUENTLY ASKED QUESTIONS
Q: What is my expected weight loss during these 8 weeks?
A: This depends entirely on the calorie deficit you are reaching weekly. If
you follow the example above, hitting a deficit of 500 calories daily will
result in a 3,500 calorie deficit weekly, which translates to roughly
0.45kg/1lb of weight loss (8lbs in 8 weeks). The lower your bodyweight the
slower your weight drop should be as your deficit will be slightly smaller.
Q: How should I measure progress?
A: I’m a huge proponent of photographs and body-part measurements. I
implore you to take that ‘before’ photo on day one, even if you dislike what
you see, it will serve as a huge motivation when you compare it to the
‘after’ picture you see in 8 weeks’ time. Photographs are great as they can
often show results where the weighing scale hides them. Weight fluctuates
on a daily basis, but fat loss is consistent provided you’re in a calorie deficit
daily. Therefore, if you’re using bodyweight to track progress; weigh
yourself daily, add up all 7 measurements for the week and then divide by
7 to get your weekly average. Compare your weekly averages, not your
day-to-day weigh-ins. Females, bear in mind your menstrual cycle causes
large water weight fluctuations week-by-week, so compare your week 1
menstrual cycle weight to week 1 of the next cycle, week 3 with week 3 etc.
Q: What if I’m not losing weight?
A: Then by definition, you are not in a calorie deficit, whether innocently or
knowingly. You may have over-estimated your DAF, over-estimated EEE,
inaccurately tracked your food intake or there could be other things at play.
If you’re tracking honestly, try reducing your calories gradually each week
until your weight starts to shift in a consistent downward progression.
Q: What if I’m losing weight faster than expected?
A: Consider upping your calories slightly, or if you feel what you’re doing is
sustainable for the 8-week period and not likely to cause adverse health
effects (i.e. crash dieting on 700–1000kcal/day, which may lead to
malnutrition or amenorrhea) then keep going. I would recommend that you
aim to lose 0.5–1% of your total body weight per week to be safe.
Q: If I want to get even leaner, can I repeat the program?
A: Absolutely, feel free to add another 4-week training block. If you have
completed the 8 weeks, consider having a mini diet break at maintenance
calories for 3–5 days (with the extra calories coming from carbohydrates)
before pushing the boundaries for the next training block.
13Q: Is this for beginner, intermediate or advanced?
A: This can be followed irrespective of your ability level but is more likely to
benefit beginners/intermediates. The nutrition principles work for all ability
levels however advanced trainees may find that following the training
program they have been for years will result in the best muscle retention by
keeping similar exercises and training volumes.
Q: Do I still train if I’m sore?
A: On this particular split, it’s unlikely you’ll be overly sore as there are 4
rest days each week. However, you may experience soreness when you
begin this program if the exercises/training volume are new to you as there
is new stimulus for your body to adapt to. Foam rolling can help to alleviate
soreness and increase range of motion prior to a workout. If you are so
sore that you are struggling to complete movements/exercises with proper
technique, then this may increase your likelihood of injury. Therefore, it
would be recommended you skip the resistance training and try increasing
your NEAT for the day instead. On your next gym visit, just continue the
program from where you left it.
Q: Why are the exercises unchanged for the 8-week block?
A: Continually changing exercises (whilst having a novelty factor) is likely to
hinder the adaptation that we are seeking with resistance training, not
benefit it. As we practise movements, we improve motor patterns that result
in improvements in both strength and technique. Whilst in a calorie deficit
we are looking to maintain our weights, reps and sets (training volume)
each week, which becomes gradually more difficult as your body weight
drops. Therefore, keeping a lot of the fundamental exercises the same gives
us the best chance at maintaining that training volume.
Q: My strength started dropping towards the end – is this bad?
A: This is normal; a slight strength decrease whilst dieting is expected for
intermediate and advanced lifters. Beginners can expect to retain and
possibly even gain strength and muscle provided protein is kept between
1.6–2.4g/kg bodyweight/day. E.g. 70kg person eats 112–168g protein.
For tips, check out this video on overcoming strength loss when dieting.
Q: What should I do when I reach my goal weight?
A: Congratulate yourself! You stuck to the program and achieved those
results you’ve been seeking. The next step would be to bring your calories
up to maintenance as soon as possible for a few weeks. From maintenance
you can either keep your calories at this level and start progressing your
training volume or continue into a slight calorie surplus that will facilitate
muscle growth (provided you are following a resistance training program!).
14THE 3-DAY SPLIT
The program has been designed to target the full body on each of those 3
days. Muscles take approximately 48 hours to recover from a workout
therefore it is important that you take a full day of rest between each of the
training days e.g. training days are Monday, Wednesday and Friday.
WORKOUT STRUCTURE
The workout sequence comprises a full-body warm-up and then several
supersets. A superset is where you complete one exercise and then move
straight into a different exercise with no/minimal rest time between. You
then rest between each of the supersets (90–120 seconds). Repeat each
superset 3 times before moving onto the next superset.
WEIGHT SELECTION
You should choose a weight for each exercise where the last couple of
repetitions are challenging but manageable. Proper form and execution are
of utmost priority.
If you do reach total failure, ensure it is mechanical (muscular) failure and
NOT technical failure (technique breakdown). If you find you’re reaching
muscular failure before reaching the specified rep target every set, consider
reducing the weight by 10–20% for your next superset.
Website members can check out the What Weight Do I Use? video.
15BURN TRAINING
PROGRAM
16WHAT TO DO
DAY 1 EXERCISE/ACTIVITY SETS x REPS/TIME
WARM-UP FULL BODY WARMUP 5 MINUTES
A1 FLAT DUMBBELL PRESS 3 x 8-12
A2 SINGLE ARM DUMBBELL ROW 3 x 8-12
B1 30 DEGREE INCLINE DUMBBELL PRESS 3 x 8-12
B2 CHEST SUPPORTED DUMBBELL ROW 3 x 8-12
C1 PULL-UPS or LAT PULLDOWN 3 x 8-12
C2 STANDING DUMBBELL PUSH PRESS 3 x 8-12
D1 BULGARIAN SPLIT SQUAT 3 x 8-12 EACH LEG
D2 DUMBBELL ROMANIAN DEADLIFT 3 x 8-12
E1 SEATED LEG EXTENSION 3 x 8-12
E2 SEATED or LYING HAMSTRING CURL 3 x 8-12
For a detailed explanation of each exercise, click on it!
17WHAT TO DO
DAY 2 EXERCISE/ACTIVITY SETS x REPS/TIME
WARM-UP FULL BODY WARMUP 5 MINUTES
A1 BARBELL DEADLIFT (CONVENTIONAL or SUMO) 3 x 6-10
A2 SIDE PLANK 3 x 15 SEC PER SIDE
B1 BARBELL HIP THRUST 3 x 8-12
B2 DEFICIT ALTERNATING REVERSE LUNGE 3 x 8-12 EACH LEG
C1 SEATED CABLE ROW 3 x 8-12
C2 DUMBBELL LATERAL RAISE 3 x 8-12
D1 ROPE FACE PULL 3 x 8-12
D2 TRICEP ROPE PUSHDOWN 3 x 8-12
E1 EZ BAR BICEP CURL 3 x 8-12
E2 EZ BAR REVERSE CURL 3 x 8-12
F1 DECLINE BENCH REVERSE CRUNCH 3 x 8-12
F2 DECLINE SIT-UP 3 x 8-12
For a detailed explanation of each exercise, click on it!
18WHAT TO DO
DAY 3 EXERCISE/ACTIVITY SETS x REPS/TIME
WARM-UP FULL BODY WARMUP 5 MINUTES
A1 15 DEGREES INCLINE DUMBBELL PRESS 3 x 8-12
A2 BENCH SUPPORTED DUMBBELL Y-RAISE 3 x 8-12
B1 CHEST CABLE FLY 3 x 8-12
B2 TRICEP OVERHEAD ROPE EXTENSION 3 x 8-12
C1 ASSISTED NEUTRAL GRIP PULL-UPS or CLOSE GRIP PULLDOWN 3 x 8-12
C2 ASSISTED TRICEP DIPS or TRICEP BENCH DIPS 3 x 8-12
D1 LEG PRESS 3 x 8-12
D2 CALF RAISE ON LEG PRESS 3 x 12-15
E1 CABLE WOODCHOP 3 x 8-12 EACH SIDE
E2 CABLE ROPE CRUNCH 3 x 8-12
For a detailed explanation of each exercise, click on it!
19CLOSING WORDS
I hope you enjoyed this E-Book and took some valuable information from it.
Remember – without any action behind this, it’s useless! You made the effort
to download this now make sure to implement all of the elements contained
within, your body will thank you for it.
Consistency beats perfection every day of the week, so even if you’re not in
the mood, get yourself to the gym and give it your BEST effort! That’s all we
can ever do, sometimes your best effort will be just passing the bar and
other times it is setting new personal records. Just commit to these 8 weeks,
invest that time and effort into your health.
“Take care of your body, it’s the only place you have to live” – Jim Rohn
20DISCLAIMER
By following this document, you agree that:
The opinions, information and content contained within this document are
for informational and entertainment purposes only, are not intended as
medical or nutritional advice and are not a substitute for professional
advice, diagnosis or treatment of any disease or condition. You should
consult your physician or other health care professional before starting any
nutrition and/or fitness program to determine if it is appropriate for you.
I make no representation that any information in this document is in every
respect accurate, current, or complete. To the fullest extent permitted by
law, I assume no responsibility for any error or omission in any content
contained within this document, or that it is suitable for your personal
circumstances. You are encouraged to confirm any such information with
other sources and make your own assessment of its reliability and suitability
for your individual circumstances. Any reliance you place on such
information is therefore strictly at your own risk.
No duty to warn or advise: The content in this document is not a substitute
for direct, personal, professional medical care and diagnosis. I am not a
medical professional and anything in this document should be cleared with
your physician prior to use. There are risks associated with any health,
exercise and nutritional activity.
You agree and acknowledge that the warnings set out in this document, are
not advice or a comprehensive statement of risk and are not intended to be
relied upon as such. To the extent permitted by law, you agree that nothing
in any warning or other information set out or communicated in or through
this document shall give rise to any duty to warn of any risk or any other
matter, duty to advise or other duty of care.
In no event will I be liable for any loss or damage including without
limitation, indirect or consequential loss or damage, or any loss or damage
whatsoever arising from loss of data or profits arising out of, or in
connection with, the use of this document.
If you have any questions, please direct them to info@tombaileypt.com.
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