Hey reader,
Welcome to Your 7 Day FREE Trail of the Program!

I’m so excited to bring you my Hourglass Body Training Techniques to you at your gym.

Here’s How the Plan Works

Eating Plan:

The eating plan that you chose will be under your downloads page. Simply click the link to download your eating plan.

The eating plan covers all areas of your diet inc. what, how, and why. I recommend that you do weekly grocery shopping trips and cook-outs. This will usually take about 2-3 hours total of shopping and cooking one day a week, but it is the most important step to being successful on this plan. The saying goes: Fail to plan, plan to fail. Don’t let this happen to you. Commit to your food prep day once a week to optimize your results!

Please Follow the Steps Below to Learn How You Can Achieve the Best Results on This Plan!

For quick and easy access to the members area add this page to your mobile phones home screen.
(the video below demonstrates how to add it to your iphone – other devices may have different way)

Instructions for iPhone

1) Open TWL page
2) At the bottom of the screen, the the button that looks like a box with an arrow
3) Choose ‘Add to home screen’
4) Type in TWL
5) The TWL app should appear on your phone

Step 1: Download and Print Your Cheat Sheet

The cheat sheet is a quick guide to help you follow and understand the program.

Click here to download the cheat sheet.

Step 2: Download and Print Your Eating Plan

Please read the entire plan when you have time. Especially the food planning section. Read that right now if you can.

Classic | Vegetarian | Vegan | Muscle Building | Hypothyroid

Note: Your eating plan will be available for download if you choose to join the Hourglass community and become a member.

Step 3: Download and Print Your Workout Guide

You can view individual workout videos on the workouts page. Click on the link for the day you would like to view the videos.

If you prefer to print out the guide to bring to the gym you can download the workout guide here.

Note: Your workout guide will be available for download if you choose to join the Hourglass community and become a member.

Step 4: Watch Daily Workout & Cardio Videos

Watch the workout videos to familiarize yourself with the exercises.

Watch the cardio videos to learn more about your cardio options.

Step 5: Set Your Goals

Choose an option below to learn more about setting your goals for the program.

MONTH 1 (build muscle)

  • Keep calories at maintenance in MyFitnessPal, choose your goal weight as your current weight for maintenance calories. (Do not put your actual goal weight in this month as we want to focus on maintaining your metabolism and building muscle this month.)
  • Work on the heavy weights following the TWL program as closely as possible for one full cycle with good form, this should take one month.
  • Do HIIT cardio two times a week plus one steady state cardio session for 40 minutes on top of the workout during this month.
  • Your weight should stay steady over the month, but it may drop due to the workouts or may go up due to muscle gain. Either of these is fine and should not cause concern.
  • Take monthly progress photos and measurements at the end of the month.

MONTH 2 (continue to build muscle, but start to lean down)

  • Punch your actual goal weight into MyFitnessPal and choose roughly 2 lbs a week weight loss as your goal if you are overweight. If you are at a healthy weight but just want to get leaner, choose 1.5 lbs a week to get to your goal weight.
  • Continue to work with heavy weights and try to get through 10 sessions of TWL in the two weeks. (train five days a week with two days off)
  • Include HIIT three times a week plus one 40-minute steady state session (on your training days, but ensure you have at least one full day off.)
  • Take monthly progress photos and measurements at the end of the month.

MONTH 3 (lean-out time)

If you are starting to drop weight each week and still have good energy for your workouts, keep calories the same. If you have plateaued for more than one week, you can further drop your calories by 250 calories as long as you don’t go lower than your BMR. Don’t drop your calories if you don’t need to; this can make it harder to maintain your new weight later (not worth it). As long as you’re dropping 1-2 lbs a week, you’re good! Also, if you drop calories too much too quickly, it will be very tough to maintain any of the muscle that you’re building, which means your booty may get smaller.

FYI: That’s due to insufficient calories to maintain the new muscle on the booty plus fat loss on the booty.

  • Continue to work with heavy weights and try to get through 10 sessions of TWL in the two weeks.
  • Include HIIT four times a week and one 40-minute steady state cardio session (preferably early morning on empty stomach.) You can have an espresso pre-workout. Ensure to have BCAA’s throughout the cardio sessions.

Your AFTER photo time!!!

MONTH 1 (build muscle)

  • If you’re more advanced and able to lift heavy and go very intense right away on the workout, keep calories at or slightly above maintenance up to 100 calories above to focus on muscle building. (See eating plan or TWL Diet Cheat Sheet for info on how to do this in the macros and calories section.) If you’re newer to training, keep your calories at maintenance for now. *In MyFitnessPal, choose your goal weight as your current weight for maintenance calories.
  • Work on the heavy weights following the TWL program as closely as possible for one full cycle. This should take one month.
  • Do HIIT cardio three times a week on top of the workout during this month.
  • Your weight should stay steady over the month, or you may lose or gain a bit. This is not a month where your goal is to lose weight. This month your goal is to put on muscle and work with your metabolism.
  • Take monthly progress photos and measurements at the end of the month.

MONTH 2 (continue to build muscle, but start to lean down)

  • Change your goal in MyFitnessPal to your actual weight goal. Example, if you’re 140lbs and want to be 130, this is what you would put into MyFitnessPal to adjust the calories (assuming you want to lose 1.5-2lbs a week).
  • Continue to work with heavy weights and try to get through 10 sessions of TWL in the two weeks. (train five days a week with two days off)
  • Include HIIT three to four times on your training days, but ensure you have at least one full day off.

MONTH 3 (lean-out time)

First two weeks:

  • If you are starting to drop weight each week and still have good energy for your workouts, keep calories the same. If you have plateaued for more than one week, you can further drop your calories by 250 calories (as long as you don’t go lower than your BMR).
  • Continue to work with heavy weights and try to get through 10 sessions of TWL in the two weeks.
  • Include HIIT three to four times a week (preferably early morning on empty stomach.) You can have an espresso pre-workout. Ensure to have BCAA’s throughout the cardio sessions.
  • Take monthly progress photos and measurements at the end of the month.

Second two weeks:

  • Calories: same rules as before. As long as you’re still dropping weight each week (even if it’s half a pound), don’t drop it further. If you’re sure you have
    plateaued, you can drop up to 250 calories, remembering not to go lower than your BMR.
  • Continue to work with heavy weights and do your best to get through the next 10 sessions of TWL.
  • Include HIIT five times a week (preferably early morning on empty stomach.) You can have an espresso pre-workout. Ensure to have BCAA’s throughout the cardio sessions. (Even if you can’t make it to your gym session, be sure to get your cardio sessions).

Your AFTER photo time!!!

MONTH 1 (build muscle)

  • Take calories 200 higher than your maintenance calories (see eating plan on how to do this in the macros and calories section. Type your weight gain goal into MyFitnessPal. Ensure you are getting 1 gram of protein per lb of body weight in your goals.
  • Work on the heavy weights following the TWL program as closely as possible for one full cycle. This should take one month.
  • Do HIIT cardio one to two times a week on top of the workout during this month (preferred HIIT is the bike sprints).
  • Supplements are important (ensure you are hitting protein goal of 1 gram/lb of body weight BCAAs (branched chain amino acids) before and during workouts, L-glutamine after workouts. You can look into creatine for the first six weeks if you like – (Please check with a doctor before trying any supplements.) supplements.
  • Take monthly progress photos and measurements at the end of the month.

MONTH 2 (continue to build muscle, but start to lean down)

  • Continue with the same calories/ goal unless you are losing weight. If you are losing weight, you can go up another 100 calories.
  • Continue to work with heavy weights and try to get through 10 sessions of TWL in the two weeks. (train five days a week with two days off)
  • Include HIIT two times a week (preferably one bike sprints, and one either full body drills or treadmill sprint).

MONTH 3 (lean-out time)

First two weeks:

  • Continue with the same calorie goal. If you are noticing any fat gain, rather than muscle gain, you can drop calories by 100-250 to start cutting fat, and keep protein goal at 1 gram per lb of body weight.
  • Continue to work with heavy weights and try to get through 10 sessions of TWL in the next two weeks.
  • Include HIIT three times a week (preferably one bike sprint, and either one full-body drill or treadmill sprint). Early morning on empty stomach is best. You can have an espresso pre-workout. Ensure to have BCAAs, (branched chain amino acids) throughout the cardio sessions.
  • Take monthly progress photos and measurements at the end of the month.

Second two weeks:

  • Calories stay the same if you are starting to see some muscle tone but not getting thinner. If you feel you’re getting thinner, you can take your calories up 100 again. If you feel you’re adding fat, then drop them down 100-200.
  • Continue to work with heavy weights and do your best to get through the next 10 sessions of TWL.
  • Include HIIT three times a week (one to two sprints and either one drill or treadmill sprint). Preferably early morning on empty stomach.
  • You can have an espresso pre-workout. Ensure to have BCAAs, (branched chain amino acids) throughout the cardio sessions.

Your AFTER photo time!!!

Step 6: Print Your Success Trackers

The success tracker is an extra tool to help you monitor your progress. The tracker includes lots of items that I feel are important to gage success. It’s important to note that improvement is not just how you look in your jeans. Some items to track include your mood, photos and even bowel movements. Fitness is a journey and not a destination with the goal of not just getting a sexier curvier body, but also getting stronger, healthier and feeling great. This success tracker will help to track your journey.

To use it, print off one month worth, roughly 30 pages and put in a duo-tang and start using it. Track your meals, take your photos and track your workouts.

Month 1 | Month 2 | Month 3

Step 7: Watch Tips from Lyza

View any video in the Tips from Lyza of anything you have questions on

Step 8: Create a MyFitnessPal Account

Create myfitness pal account with your month 1 goals as per the goals section.

For more information on how myftinesspal works please watch the two ‘Nutrition Chat on Macro’s’ videos here.

Step 9: Take Your Before Photo

Take your start photos as described in the ‘cheat sheet’ pdf

Step 10: Save the Date

Add all your workouts to your daily calendar and save it the same way you would for your other important meetings. This is to be done weekly or monthly.

Step 11: Join the Private Facebook Group

Join the facebook group for extra support, questions, and motivation!

Step 12: Game On Mindset!

GET EXCITED! TIME TO START!