Frequently Asked Questions - FAQs
Click the question below for the answer! If you have a question that hasn’t been answered below, simply email the team at firstname.lastname@example.org
Are there any age limits for the Body Makeover Program?
We can help anyone from 16 through to 60, provided you are in good general health. If you're under 18 we'll require a consent form from a parent or guardian for our Body Makeover Program.
Can I drink alcohol on your program?
Of course if body fat loss is your main goal we don’t advise alcohol on a regular basis, but we do allow for a treat meal each week and thus you may have some alcohol with this if desired. Alternatively we could write you a personalized program where it would be possible to include a glass of wine 2-3 x week. You would require a Body Makeover Program for this option. I actually had a glass of wine almost every day leading up to my last competition, so it can be done if you find it's something you cannot do without!
Are the meals family friendly or will I have to cook totally different meals for myself?
Our diet plans allow for a wide range of options, so there is no problem eating with your family. You will learn how to control what and how much goes on to your own plate. Our Lean Body Gourmet Cookbook and Lean & Delicious series of recipe e-books contain a wide range of tasty recipes that the whole family can enjoy!
Can I still eat out while on your diet plan?
Definitely! Our nutrition plans generally allow for the odd social occasion where you can treat yourself to a ‘free’ meal where you can eat whatever you like. You are also instructed on how to choose a meal when dining out to stay within your diet plan guidelines.
Do I have to take supplements or protein shakes?
For most people, particularly beginners, supplements are not necessary to achieve results - as you get closer to your ideal body, supplements can become more important. For all clients however, we do recommend a good quality protein powder as a convenient form of protein. I don't consider protein powders to be a 'supplement' as such. They are simply a great alternative protein source to your regular chicken, beef, fish etc. Let's face it, after a workout are you really going to feel like a snack of chicken breast and veggies? Protein powders can add some fantastic variety to your meals and snacks and are extremely versatile. Many of our recipes will show you how to make some great tasting recipes using protein powder. The secret is to finding a good one - and we can help with that too. Once you do find one you love, you may just find that you can say goodbye to chocolate cravings for good! Other supplements can be very useful, especially for recovery after training. The bottom line is, it's totally up to you if you want to use them or not and you can talk to us about that at any time.
What exercise equipment do I need?
All programs can be done at a gym, but if you aren't willing or able to attend a gym there are various options: With the Body Makeover Program we can design a program using the equipment you have available. Ideally that would be at least have a Swiss Ball (fitball) and an adjustable set of dumbbells with enough plates for each dumbbell to weigh up to at least 10kg each (heavier is even better). The X-Treme Results Challenge or Ideal Body Blueprint Program also require the above equipment plus the addition of a barbell and a weight bench (or you could improvise with a fit ball or an aerobics step). On the other hand, the Ideal Body Bootcamp program utilizes bodyweight exercises and dumbbells so is ideal if you don't have much in the way of equipment. Specific cardio equipment is not a necessity, as there are plenty of options for this. All of the programs we offer cater for home based training, but as mentioned above, there is a minimum requirement for resistance training. If in any doubt, please contact us via email.
Hi, I am lactose intolerant – Will your nutrition plan help me & cater for my intolerance?
Yes, our X-Treme Results Challenge or Ideal Body Blueprint will be suitable as well as our Body Makeover Coaching Programs – we offer alternatives for dairy (ie soy, rice milk etc) and you can just use a protein powder that is suitable. Cottage cheese and yoghurt are on the food list but you can simply choose another option.
How do I maintain my results when my 12 week program is finished?
Some form of lifestyle change is very important if you want to maintain your results or continue to improve. Obviously, if you go back to eating as you did before, or become complacent with your training, you will quite likely end up back where you started, and rather quickly! Our programs are designed to teach you how to make that lifestyle change with minimum fuss and maximum enjoyment. With all our programs you'll receive information on how to maintain your results.
I already have a PT but still am not getting the results I want. I like having one on one contact – can I use your programs in conjunction with a one on one trainer?
Many people who hire PT’s still do not get results – the major reason is that many PT’s do not provide correct diet advice to go with the training. To get results you need a combination of the following – weight training, cardio, and the big one – nutrition. If you do not eat to support your training you will not get results, period. To the second part of the question – yes, you certainly can use our programs in conjunction with a one on one PT – I have quite a few clients who do this. Just be sure to explain to your trainer that you want to use the program we design for you.
I am a semi vegetarian that eats fish, eggs and dairy – are your programs suitable?
As a vegetarian who eats fish, eggs and dairy any of our programs are suitable. It simply means you'd have less options to choose from than a meat eater would. With a Body Makeover Program however, you will have more options as this is a personalized program.
I am afraid of getting big muscles if I lift weights and I don’t want that. Will I get bulky on your programs?
Don’t be afraid! It’s impossible for women to get big muscles. Some women build muscle more easily than others, however, women lack the hormone testosterone needed to facilitate that kind of muscle growth. The muscled up women you sometimes see in fitness/bodybuilding magazines are usually using anabolic steroids or other performance enhancers designed to pack on large amounts of muscle. If women feel ‘bulky’ from lifting weights, it’s generally the layer of fat over the muscle that causes that feeling. Lose that fat (which you will on this program!), and you will have, lean and shapely muscle underneath.
I am breastfeeding, can I do your program?
Yes, of course, but you need to do a Body Makeover Program only. This is because it's important for you to have a fully personalised program so that we can advise you on the proper nutritional requirements while breastfeeding.
I am celiac or have other specific nutritional requirements/intolerances, can I do your program?
Yes of course, however you'll need a personalized program, so our Body Makeover Programs would be perfect for you.
I know quite a lot about training and proper nutrition yet I still can’t get results. Can you help me?
Yes absolutely. Many of my clients are personal trainers, fitness instructors or bodybuilders/figure competitors themselves. We all need coaches/mentors/trainers – I always utilize a trainer when I have certain goals I want to achieve. The accountability, support and motivation we provide is just as important as a good fitness and diet program. Besides, as stated previously, many people THINK they are training and eating correctly – this is often not the case. We may just be able to fine tune your program to break that plateau!
Are the meals quick and easy to prepare?
The meals are really quick and easy to prepare - we definitely won't make you cook up elaborate meals every night! With our diet plans, you always have the choice of a convenient option if time in as issue. With a Body Makeover Program you'll also receive our Lean Body Gourmet Cookbook with over 200 healthy, easy to make recipes - it's valued at $29.95. Also available to purchase is our series of Lean & Delicious cookbooks and our Recipe Makeovers - Fit Family Favourites e-books! *Note these are digital cookbooks supplied in pdf format, not hard copies. The instructions are easy to follow and you can always find help on the forum if ever you get stuck!
I don’t have a credit card. Can I still buy your program?
Yes! We accept payment by PayPal, Direct Deposit, Cheque or Money Order, just select the option to Mail/Fax Order form for your purchase on the Programs pages or contact us at email@example.com to request the form.
I don’t want to train at a gym – can I workout at home?
Please see this FAQ
I have a lot of weight to lose. Can you still help me?
Absolutely! The trick is to start out at a pace that's relevant to your beginning point and build up from there. As you are no doubt aware ‘fad diets’ aren't enjoyable or sustainable - and, they'll ruin your metabolism and mess with your hormones. Obviously it may take a little longer to lose your excess weight than it will for someone who has a smaller or average amount of weight to lose. Carolyn Gerdtz is a great example having lost 40kg over 12 months and completely changing her body shape, becoming fit, firm and fabulous. If you have a history of high blood pressure though, we ask you to get a medical clearance from your doctor before starting your training program. If you're worried about anything or need to ask further questions, please email us via the Contact page and we'll help you out :)
I have high blood pressure, can I still do your exercise program?
Our personalized Body Makeover Program caters for those who have high blood pressure because it is completely customized for you. You must however you must obtain a Medical Certificate of clearance from your Doctor, prior to starting the program. If you purchase any downloadable training programs we advise that you ask your doctor about their suitability, prior to using them.
I have not exercised in a long time and am very unfit – are your programs suitable for me?
Yes! As previously explained, our programs are individually designed according to your current condition and exercise history. In this case we simply start out slow, and build your fitness. If you are purchasing the X-Treme Results Challenge, start with the 21 Day Ease Into it Workout OR if you are purchasing Ideal Body Blueprint, simply start with the 4 Week Conditioning Blueprint.
I have an injury – can you still help me lose weight?
Yes, of course! You would also need to select one of our Body Makeover Programs so that we can tailor it to suit your needs. If your injury is significant or chronic, we'll need you to get a clearance from a medical professional before we write your exercise program. Be sure to have them indicate what exercises you need to avoid and inform us via the Questionnaire you will receive when you join.
I lead a very busy lifestyle – will your programs suit?
With our programs you are not required to spend hours a day exercising or preparing elaborate meals. If we prioritize our healthy and plan ahead, it is easily achievable. I think the majority of people these days have very busy lifestyles – which often leads us down the unhealthy lifestyle path due to the many options of convenience all around us. No matter how busy we are, we have to make our health a priority. If we keep putting it off, nothing will ever change. Make exercise a priority, something that is ‘not negotiable’ – something you do daily, so it becomes part of who you are. That may not happen straight away but if you get into the habit you will be amazed how much a part of you it does become and when you don’t do it, how you miss it. The same goes for eating healthier foods and being organized enough to do so. There are plenty of convenient but HEALTHY choices for food on the run too, but most prefer to take the junk/processed/easy food option. If you choose one of the Body Makeover Programs we can personally write a program for your individual circumstances and can even provide you with an alternative work out that you can ‘take with you’ for those days you just can’t get to a gym. Simply let us know your restrictions when you fill out the Client Questionnaire. We also provide traveling suggestions for your nutrition plan too!
I live in another country; can I still use your services?
Of course! That is the beauty of online training. You can be anywhere in the world, as long as you have access to the internet and/or email, you can become an Ideal Bodies Online client. We've had clients from as remote places as Antarctica!
I only need to lose a few kilos and become healthier. Is your program ok for me as well?
Definitely! Our programs are not only for those who are overweight - if you only have those last few annoying kilos to lose, or want to see a bit more muscle definition, we can definitely help you achieve that too. You may want to build your strength, establish healthy eating habits, improve your energy levels, be able to perform full chin ups/push ups, be able to run a marathon, or simply be able to stick to a plan for 12 weeks! Whatever your goals are, we can help you achieve them!
I want to stay feminine – not become bulky – do your programs work for just weight loss?
Part of the reason for our success is the very specific weight training/load bearing exercise plans we develop. The vast majority of our clients want to lose weight (which translates to changing your body composition, which again translates to losing body fat, and gaining lean muscle). Many people do not understand this translation, thinking that building lean muscle will make them 'bulky'. Women simply do not have significant amounts of the male hormone testosterone, to become naturally bulky and muscular. Therefore, without the use of steroids, women will not end up with overly muscled physiques. A simple pound or two of additional lean muscle, combined with body fat loss (ie changing your body composition to have less fat and more muscle) will completely reshape and 'tone' your body. No Bulking Up!
I workout 2 x day, follow a low calorie diet and still can’t lose fat. I’m so frustrated, not to mention exhausted. What am I doing wrong?
It’s very likely you are overtraining and under-eating. In this situation your body will go into starvation mode – it literally thinks it’s starving and will conserve as much energy as it can by storing as much body fat as possible. It’s hard to believe, but more training and less food is not the answer to a lean and shapely physique.
I’ve tried a lot of diets and exercise programs before – why will yours work when the others haven’t?
We provide you with the tools, support and knowledge you need to get results. Ultimately, it’s up to you to follow the program and do what needs to be done. We provide a supportive, encouraging environment and believe we have a great system in place. As you can see by our hundreds of testimonials, and photos, we have helped many people achieve results they’d never imagined. When someone signs up I assume they sign up with the intention of being committed to the program. We aren’t here to force you to do what needs to be done, but we hope that with the tools provided, you will make the effort, and thus, be very pleased with yourself after 12 weeks (and before that too!).
If I lose all of my weight will your program leave me with baggy skin?
The answer to this question is not black and white as it depends on many factors such as age, how quickly you gained the weight, how long you have been overweight, how quickly you lose the weight and how much actual body fat you have. If you lose weight the right way (combine weight training with a good diet) and do not lose weight too rapidly (no more than 1-2kg per week), you are giving your skin the best opportunity to bounce back with a firm appearance. We have a great article on this topic in our Library.
Is it necessary to have fixed dumbbells as well as adjustable dumbbells for the dumbbell programs?
Great question!. The reason for recommending the fixed dumbbells in addition is so that you do not have to continually change up the weights on the dumbbells which can interfere with the intensity of your workout. If this is all you have and do not want to purchase any fixed ones, you can definitely can do the programs using adjustable dumbbells only.
My husband and I both want to do the program can we just buy one package or do we need one each?
As calorie requirements are gender specific you will need to purchase the nutrition plans individually. You can however use the same training program, provided you are at the same level of experience. If you prefer to have your programs individually designed, we recommend a Body Makeover Program.
What happens if I get injured or go on holidays or some other unforeseen circumstances arise – can I put my program on hold?
Obtaining an injury, going on holidays or even being called away unexpectedly for work or a family emergency is something that clients often come across during a program – after all, all these things are part of life. When travelling away (be it for work, holiday or personal reasons) there is generally no reason you cannot continue to be active. We can provide you with a resistance program that doesn’t require any equipment – you can do this anywhere, even in your hotel room. If you have an injury we can alter your program (both training and nutrition if required), to allow you to continue making progress. Unfortunately injuries and illness are often a part of life, but it is in no way a reason to stop your new found habits, you just need to alter them a little bit and we can work with you through that. Alternatively if none of these options are suitable for you, it is possible to hold your program for up to a maximum of 3 months for a small administration fee of $33. Please inform us as soon as possible if you plan to hold your program.
What is the difference between a Body Makeover Program, the X-Treme Results Challenge and Ideal Body Blueprint?
Basically the differences are:
- The X-Treme Results Challenge comes with online support via a forum where you have access directly to Sue Heintze as your coach and you work with others in the forum group for support and motivation - all answers to questions and feedback is provided via the forum, accessible only to members of the X-Treme Results Challenge
- Body Makeover Programs come with site membership that includes our client forum and extensive library and fitness calculators
- The X-Treme Results Challenge and has it's own dedicated forum where there are Weekly Challenges, tips, tricks and info, as well as client blogs.
- The X-Treme Results Challenge and Ideal Body Blueprint are digital programs and you will receive them as soon as you make your purchase, Body Makeover Programs need to be personally written hence there is a turnaround time of approximately 3-7 days.
- Ideal Body Blueprint is the most economical option to purchase (however you should remember there is no support with this program)
What is your opinion on shake diets or very low calorie diets?
I have so many clients that come to me after having been on what I call a ‘starvation diet’. These people rebound in a big way because they have damaged their metabolism through severe restriction of food intake, and, they have no idea how to eat properly/’normally’ after following such a restricted diet. They may (or may not) have lost a substantial amount of weight on the program, but a lot of that weight loss is valuable muscle (no matter what the promoters of that particular diet may say!) so while they may be smaller, they are not lean or ‘toned’ - they are still fat – just a smaller version of their original self. Any program that does not recommend exercise is ridiculous and is only appealing to people’s laziness (no reflection on the general public, but that is how these companies make a lot of money - they are appealing to the perception that being active is ‘too hard’). Generally we recommend eating at least 5 times per day, no longer than 3 hours apart. This is what keeps your metabolism humming along and your body burning fat, and not muscle! It also keeps you satisfied, and your blood sugar levels stable. You will rarely feel hungry on our program!
I am vegetarian – will your programs work for me?
Yes we cater for vegetarians and have had some great successes with our vegetarian nutrition plans. Protein is a very important part of your diet when it comes to building muscle (and remember, building lean muscle is what you need to do if you want to change the shape of your body) and losing fat. Vegetarians must be careful to choose the right foods to ensure their protein intake is optimal. If you are a vegetarian, you should sign up for a Body Makeover Program. The Ideal Body Blueprint Instant Plan is suitable for vegetarians but you may prefer to have more options and choices.