Train and eat safely.

Who Prep & Press is for

Healthy adults aged 18 and over. It gives general fitness and nutrition guidance. It is not medical advice and doesn’t replace a doctor, physiotherapist or registered dietitian.

Check with your GP first if

• you have a heart, lung, joint or other health condition, or high blood pressure
• you have an injury, or pain that hasn’t been checked
• you are pregnant, may be pregnant or have had a baby in the last few months
• you take medication that affects your heart rate, blood sugar or appetite (for example insulin or weight-loss injections)
• you haven’t exercised for a long time and aren’t sure where to start

While you train

• Warm up first and start with weights you can control with good form.
• Stop an exercise if it causes pain. Swap it for another in the same group, or skip it, and get it checked if it doesn’t settle.
• Stop straight away and get medical help if you have chest pain, feel faint or very dizzy, or are unusually short of breath. In an emergency call 999.
• Use a spotter or safety bars for heavy barbell work, and don’t train through illness.

Food and calories

• Calorie targets are moderate. There is a minimum we never go below. You can change your answers any time if your targets don’t feel right.
• No detoxes, fasting regimes or extreme cuts.
• We leave out the allergens and foods you tell us about, but always check labels yourself. Ingredients and recipes can change.
• If you have diabetes, kidney disease or another condition affected by diet, speak to your GP or a dietitian before following a meal plan.

Eating disorders

Meal plans and calorie targets aren’t suitable if you have, or have had, an eating disorder. If food, weight or exercise is causing you worry, please talk to your GP. You can also contact Beat, the UK eating disorder charity, free on 0808 801 0677 or at beateatingdisorders.org.uk.

Batch cooking safely

• Cool cooked food quickly and get it in the fridge within 2 hours. Eat chilled leftovers within 2 days, or freeze them.
• Rice: cool it within an hour if you can, keep it in the fridge and eat it within 24 hours.
• Reheat until steaming hot all the way through, and only reheat once.

About results

We don’t promise results. Progress depends on many things, including sleep, stress, health and how consistently you follow the plan.