Become Unrecognisable in 8 Weeks.
Your complete body transformation guide... fuelled by science, powered by Amare.
Read This First.
This is not just a supplement. This is a full 8-week system — and like any system, it works best when you understand how all the pieces fit together. Take 10 minutes now to read through the whole guide before you jump in. It will make everything click.
Those who get results are the ones who commit
The difference between those who transform and those who don't isn't talent, time or genetics — it's commitment. You don't have to be perfect. You just have to keep showing up. If you're reading this, you're already ahead of most people. Now let's make it count.
Join the Free Accountability Group
Weekly live trainings, community support and weekly prizes — you don't have to do this alone. Come join us!
📘 Join the Facebook Group →By the end of 8 weeks you won't recognise who you've become... both inside and outside. 🌟
Now scroll down, read everything, and let's get started.
Meet Amare GBX Burn+™
Next generation thermogenic support, formulated with the gut-brain axis in mind. Because true wellness connects body and mind.
Maintain Body Metabolism
Supports your metabolic rate and helps your body maintain its natural energy production processes as part of a consistent wellness routine.
Heat Thermogenesis
Supports heat and energy production... thermogenesis is your body's natural process of generating heat by burning calories, making your body more efficient at using fuel.
Antioxidant Support
Citrus polyphenols from Sinetrol® provide antioxidant activity, helping to reduce free radicals formed in the body and protect your cells.
Gut-Brain Axis
More than metabolic support... when energy levels are steady and the body is supported at a foundational level, it positively influences resilience and overall wellbeing.
Key Ingredient: Sinetrol®
A proprietary citrus polyphenol complex derived from selected citrus fruits and guarana. Backed by over a decade of research and multiple clinical studies, Sinetrol® is studied for its role in supporting metabolic activity and energy utilisation... working through a multi-step metabolic pathway involved in normal lipid turnover, supporting the body's natural processes related to energy mobilisation and utilisation. Sinetrol® is a trademark of Fytexia SAS.
Daily Dosage: 2 Capsules
Adults only... take two hard capsules daily with a glass of water. Contains 11 mg of caffeine per serve (approximately equivalent to one eighth of a cup of coffee).
Always read the label and follow the directions for use. If symptoms persist, consult your healthcare practitioner. Not recommended during pregnancy or breastfeeding. Caffeine intake of more than 200 mg per day is not recommended during pregnancy or breastfeeding.
Calculate Your Personalised Macros
Your transformation starts with understanding your body's unique energy needs. Enter your details below for a personalised calorie and macro target.
Your Personalised Results
Your Daily Macro Targets
Track your macros with MyFitnessPal. Download the free app, set your calorie goal to your daily target above, and log everything you eat. Consistency with tracking is one of the biggest predictors of transformation success.
Meet Your Free Transformation Tool
You've got your calorie and macro targets... now you need to know if you're actually hitting them. This is where most people fall short, and it's also where the biggest wins are hiding.
MyFitnessPal
Free to download · Available on iPhone & Android
Research consistently shows that people who track their food lose significantly more weight than those who don't... not because tracking is magic, but because awareness is. Most people are genuinely shocked to discover how many (or how few) calories they're eating until they actually measure it. MyFitnessPal makes this effortless.
How to Set It Up in 3 Steps
Download the App
Search "MyFitnessPal" in the App Store or Google Play and create a free account.
Enter Your Calorie Goal
Go to Goals → Calories & Macros and enter your personalised daily target from the calculator above. Set your protein goal to match your macro result too.
Log Everything You Eat
Use the barcode scanner to log packaged foods instantly, or search from millions of foods. Log as you go... don't try to remember at the end of the day.
💡 Pro Tips for Getting the Most Out of It
Log before you eat, not after... it helps you make better choices in the moment.
Weigh your food with a kitchen scale for the first few weeks... portion sizes are consistently underestimated.
Don't skip logging the days you go off-plan... those are the most important days to learn from.
Focus on protein first... if you hit your protein goal, the rest tends to fall into place.
Save your favourite meals... once logged, you can add them again in seconds.
Aim for 80% consistency... perfection is not the goal. Consistent tracking beats perfect tracking every time.
📺 Watch: How to Set Up & Use MyFitnessPal
Your 8-Week Transformation
Every great transformation has a plan. Here's exactly what you'll be doing... and why each phase matters.
🌱 Foundation... Build Your Base
This is your reset. Set up your calorie and macro targets, choose your movement track, take your starting photos and measurements. Focus on consistency over intensity... building the habits that will carry you through. Introduce GBX Burn+ into your daily routine and begin tracking food in MyFitnessPal.
💡 Mindset for this phase: Think of week one as AWARENESS — not failure. You're learning what macros are what. If you go over, just get back on track at your next meal. No one is perfect and you don't have to be. The first two weeks are the hardest — push through even when motivation dips.
⚡ Activation... Find Your Rhythm
Your habits are forming. Increase workout duration or intensity by one step. Focus on hitting your protein target every single day... this is the non-negotiable. Begin to notice energy shifts and how your body responds to the combination of nutrition, movement and Burn+.
💡 Mindset for this phase: The novelty has worn off and this is where most people quietly give up. If you're feeling flat — that's normal. This is the grind phase. Keep showing up even when you don't feel like it. Consistency right now is what separates those who get results from those who don't.
🔥 Momentum... Push Further
This is where the magic happens. Your metabolism is more efficient, your energy is higher, and your consistency is paying off. Add progressive overload to your training. Take midpoint progress photos. Refine your nutrition... reduce processed snacks, increase whole foods and hydration.
💡 Mindset for this phase: You'll start noticing a difference now — let that fuel you. Take your midpoint photos and compare them to week one. That visual proof is rocket fuel for the final stretch.
🏆 Transformation... Become Unrecognisable
The final push. You know your body now. Maximise every session, stay dialled in on nutrition, and celebrate every win... no matter how small. Take your final photos and measurements. This isn't the end... it's the launchpad. Compare where you started and recognise how far you've come.
💡 Mindset for this phase: The finish line is close — this is where champions are made. Those who take this seriously are the ones who get the transformations. Don't let up now.
Still want that choc chip cookie?
Then have it! What's so great about tracking macros is you can still eat what you want. Just track it and stay within your daily count as best you can. You don't have to give up anything — you just become more aware of when to stop.
Fall off the wagon?
IT HAPPENS. Don't let one meal or one day make you think it's all over. The best thing you can do is get back on track at your very next meal. Those who get back on track the next day still get results.
This changes your relationship with food
The guilt goes away. You stop seeing food as the enemy and start seeing it as fuel you get to enjoy. No restriction, no all-or-nothing thinking — just awareness, balance and a way of eating you can sustain for life.
Why Nutrition is the Foundation
You cannot out-train a poor diet. Here's the nutrition knowledge that will make or break your 8-week results.
Why Protein is Non-Negotiable
Protein is the building block of muscle. When you're in a calorie deficit, adequate protein intake (1.6–2.2g per kg of body weight) preserves lean muscle, keeps you feeling full, and supports your metabolism. It has the highest "thermic effect" of all macronutrients... meaning your body burns more calories just digesting it.
Carbohydrates... Your Energy Currency
Carbohydrates are not the enemy. They're your body's preferred fuel for exercise. Choose complex, high-fibre carbohydrates (oats, sweet potato, brown rice, legumes) over refined options. Time your carbs around your workouts for maximum energy and recovery.
Healthy Fats... Hormonal Health
Especially important for those over 30, healthy fats support hormone production, brain function and satiety. Include avocado, olive oil, nuts, seeds and oily fish daily. Don't fear fat... fear the wrong kinds (processed, trans fats).
Hydration... The Overlooked Multiplier
Aim for 2–3 litres of water daily. Dehydration slows metabolism, reduces exercise performance and is often mistaken for hunger. Start every morning with a large glass of water before anything else. Herbal teas and sparkling water count!
Meal Timing & Consistency
Eating at consistent times regulates hunger hormones and energy levels. Aim for 3–4 balanced meals per day, with protein at every sitting. Avoid skipping meals... this leads to overeating later and slows thermogenic activity.
What to Limit
Minimise alcohol, highly processed foods, refined sugars and liquid calories (soft drinks, flavoured coffees, juice). These are the biggest hidden sources of excess calories and provide very little nutritional value for your transformation.
Your Personalised Meal Planner
Enter your details below and generate a personalised meal day built around your exact calorie target, goal and preferences... complete with quantities, macros and recipe links. Hit Regenerate any time for a fresh day of meals.
✨ Customise Your Own Meal Plan
Tell us about your preferences and we'll generate a personalised meal day just for you. Hit Regenerate any time to get a fresh set of meals... perfect for mixing it up each week across your 8-week program.
💾 Your preferences above are saved automatically — they'll still be here next time you open this guide in the same browser on the same device.
Your Personalised Meal Plan
High-Protein Snack Ideas
The right snack keeps hunger at bay, fuels your workouts and helps you hit your protein targets. Here are our favourites.
Your Movement Program
No matter your starting point, movement is the catalyst that makes everything else work. Start with your daily steps — then choose the workout track that suits your lifestyle best.
Daily Steps... The Secret Weapon
Non-negotiable, regardless of which workout track you choose
No matter which workout level or track you follow in this program, daily walking is a non-negotiable part of your transformation. Hitting 5,000–10,000 steps every day works alongside your structured workouts... and the combination is where the real magic happens.
Burns More Calories
Walking increases your NEAT (Non-Exercise Activity Thermogenesis)... the calories your body burns outside of structured workouts. 10,000 steps can burn an extra 300–500 calories per day without ever setting foot in a gym.
Boosts GBX Burn+ Effectiveness
Movement activates thermogenesis... the same process GBX Burn+ is designed to support. Walking throughout the day keeps your metabolism elevated, giving Burn+ more opportunity to work at its best.
Reduces Cortisol
Stress hormone cortisol is one of the biggest drivers of belly fat storage. Regular low-intensity walking lowers cortisol levels, helping your body release fat... especially around the midsection... more effectively.
Aids Muscle Recovery
Light walking on rest days increases blood flow to sore muscles, speeding up recovery so you come back stronger to your next workout. Active recovery beats sitting still every time.
Supports the Gut-Brain Axis
Walking stimulates gut motility and improves mood through endorphin release... both central to the Amare philosophy. A healthy gut-brain connection makes sticking to your nutrition easier and cravings less intense.
Compounds Over 8 Weeks
10,000 steps a day over 8 weeks is over 560,000 steps. That's the equivalent of walking roughly 400km. Small daily habits compound into massive results... this is one of the simplest and most powerful things you can do.
💡 How to hit your daily steps:
- Park further away and walk the extra distance
- Take the stairs instead of the lift every time
- Walk during your lunch break... even 15 minutes helps
- Take a 10-minute walk after dinner to aid digestion and hit your target
- Walk while on phone calls instead of sitting down
- Use a fitness tracker or your phone to monitor your daily count
- Start with a 5,000 step goal and build to 10,000 by week 3–4
Now choose your workout track:
Walking Program
Most low-impact. Perfect if you're new, returning after a break, or prefer outdoor movement. Combines brisk walks with simple bodyweight circuits that progressively build in intensity over 8 weeks. No gym, no equipment required.
Peloton App... Rebecca Kennedy
Best for progressive overload with weights. Follow Rebecca Kennedy's structured 4-Day Split... Upper Push, Lower Body, Upper Pull, Full Body. Works at home with dumbbells or in the gym. No bike needed... just the app.
YouTube... No Weights Needed
Strength training with no equipment. Follow along with Sydney Cummings, Chloe Ting and Heather Robertson for structured HIIT and bodyweight workouts you can do anywhere... no gym membership, no dumbbells required.
💡 Not sure which to pick? If you're brand new... start with the Walking Program. If you have light weights at home or access to a gym... go Peloton. If you want to train hard with zero equipment... go YouTube. You can also switch tracks between weeks as your fitness grows!
🔗 Heads up: Throughout the workout schedules, any workout title written in blue is a clickable link that takes you directly to that YouTube video — no searching required. Just tap or click and press play!
Health & Safety Disclaimer
This program is designed for general health and wellness purposes only and is not a substitute for professional medical advice. Before starting any new exercise program, particularly if you have an existing health condition, injury, are pregnant or postpartum, or have been inactive for an extended period, please consult your doctor or a qualified healthcare professional. Stop exercising and seek medical advice if you experience pain, dizziness, chest discomfort or shortness of breath. Always warm up before training, cool down afterwards, and listen to your body. Exercise at your own risk.
👇 Choose your fitness level below — Beginner, Intermediate or Advanced. Then within your level, select the workout track that best suits you.
Perfect if you're new to exercise or returning after a break. Walking is incredibly effective for fat loss and cardiovascular health... and it pairs beautifully with GBX Burn+.
Weeks 1–2... Getting Started
FoundationWeeks 3–4... Building Momentum
ProgressWeeks 5–8... Strong Finish
TransformationRebecca Kennedy's 4-Day Split... Beginner Friendly
No Peloton bike required... just the app, light weights or no weights, and 20–30 minutes
Rebecca Kennedy is one of Peloton's most loved strength coaches. Her classes are welcoming, well-coached and perfect for beginners... you can start with no weights at all and add light dumbbells as you build confidence. You do not need a Peloton bike... try the app free for your first month.
🎧 Download the Peloton App → Free Trial📱 How to find Rebecca Kennedy's 4-Day Split:
- Download the Peloton App and create a free account
- Tap Programs from the bottom navigation menu
- Search for "Rebecca Kennedy" or browse Strength programs
- Select her 4-Day Split program and press Start
- Follow the daily schedule... the app tracks your progress automatically
Rebecca Kennedy 4-Day Split... Weekly Structure
All 8 WeeksRepeat this weekly structure for all 8 weeks. Start with lighter weights and shorter classes... add weight and duration as you grow stronger each week.
No gym, no equipment needed. These workouts can be done entirely at home... just a mat and some space.
Weeks 1–2... Foundation Fitness
FoundationWeeks 3–4... Building Consistency
ProgressWeeks 5–8... Strong Finish
TransformationLifting weights is one of the most effective fat-loss strategies... it builds lean muscle which increases your resting metabolic rate. You'll burn more calories 24/7.
Weeks 1–4... Build Your Base
FoundationWeeks 5–8... Progressive Overload
TransformationRebecca Kennedy's 4-Day Split... On the Peloton App
No Peloton bike required... just the app, your weights, and 30–45 minutes
Rebecca Kennedy's 4-Day Split program is a game-changer. It cycles through upper body push, upper body pull, lower body and full body sessions... giving each muscle group proper recovery time. Works perfectly at home with dumbbells or in the gym. You do not need a Peloton bike... try the app free for your first month.
🎧 Download the Peloton App → Free Trial📱 How to find Rebecca Kennedy's 4-Day Split:
- Download the Peloton App and create a free account
- Tap Programs from the bottom navigation menu
- Search for "Rebecca Kennedy" or browse Strength programs
- Select her 4-Day Split program and press Start
- Follow the daily schedule... the app tracks your progress automatically
Rebecca Kennedy 4-Day Split... Weekly Structure
All 8 WeeksFollow her structured split below... progress by choosing heavier weights every 2 weeks.
High-intensity, no-equipment workouts that torch calories and build strength... anywhere, any time.
Weeks 1–4... HIIT Foundation
BuildWeeks 5–8... Push the Intensity
TransformationFor those who train regularly. This program focuses on progressive overload, compound lifts and strategic cardio to maximise body recomposition over 8 weeks. Click any session below for a form guide or follow-along video.
Weekly Structure... All 8 Weeks
Progressive Overload💡 Progressive Overload Rule: Every 2 weeks, increase weight by 2.5–5% on all main lifts, or add 1 additional rep per set. Keep a training log. This is what creates the transformation.
Advanced calisthenics and plyometric training... intense, effective and requires no gym membership.
Weekly Structure... Advanced Calisthenics
EliteRebecca Kennedy 4-Day Split... Advanced Level
At home with heavy dumbbells or in the gym... push the intensity
At advanced level, Rebecca Kennedy's 4-Day Split becomes your progressive overload engine. Pair it with heavier weights, shorter rest periods and add Peloton's high-intensity bootcamp or intervals classes on your cardio days. No bike required... just the app.
🎧 Download the Peloton App → Free Trial📱 How to find Rebecca Kennedy's 4-Day Split:
- Download the Peloton App and create a free account
- Tap Programs from the bottom navigation menu
- Search for "Rebecca Kennedy" or browse Strength programs
- Select her 4-Day Split program and press Start
- Follow the daily schedule... add extra heavy sets after each class to push the advanced intensity
Rebecca Kennedy 4-Day Split... Advanced Weekly Structure
All 8 WeeksHow GBX Burn+ Supercharges Your Results
GBX Burn+ is the amplifier... not the shortcut. Here's exactly how to incorporate it into your 8-week program for maximum benefit.
Weeks 1–2: Introducing Burn+
Start taking your 2 capsules daily with water. Build this habit alongside your new nutrition and movement routine. Focus on consistency... this is the foundation everything else is built on. Notice how your energy levels feel throughout the day as your body begins to respond.
Weeks 3–4: Compounding Effect
As you hit your stride with nutrition and training, Burn+ works in the background to support your body's natural thermogenic processes. Ensure you're in your calorie deficit (if fat loss is the goal)... this is when GBX Burn+ can help support weight management, in conjunction with your calorie-controlled eating and increased physical activity.
Weeks 5–8: The Transformation Phase
Your metabolism is more efficient, your energy is steadier, and your habits are locked in. Continue your 2 daily capsules without interruption. The combination of consistent nutrition, progressive movement and ongoing Burn+ support is where body transformation truly compounds. Stay the course.
⚡ Why Burn+ Amplifies Your Effort
When there is a disconnect between effort and outcome, it's often linked to metabolic efficiency. Amare GBX Burn+ contains Sinetrol®... a proprietary citrus polyphenol blend studied for its role in metabolic activity and energy utilisation. It supports heat thermogenesis (your body's natural calorie-burning heat process), helps maintain metabolic rate, and provides antioxidant support. Think of it this way: if you're already eating in a calorie deficit and moving your body, Burn+ helps your internal systems run more efficiently. It's the science working behind the scenes, so your visible effort produces visible results.
Measurements, Weight & Progress Photos
The scale only tells part of the story. If you're building muscle, your weight may stay the same... or even increase... while your body is completely transforming. Measurements and photos are your real evidence.
⚖️ A Note About the Scales
Muscle is denser than fat... meaning 1kg of muscle takes up significantly less space in your body than 1kg of fat. If you are strength training, you may be losing centimetres and dropping dress sizes while the number on the scale barely moves, or even goes up slightly. This is not failure... this is transformation.
Trust the process. Trust your measurements. Trust your photos. The scale is just one data point... and often the least useful one.
📸 How to Take Your Progress Photos
Consistent photos are the most powerful transformation tool you have. Follow these guidelines every time so your comparison is truly accurate.
What to Wear
Fitted activewear, swimwear or underwear. The less fabric the better... you need to see your body shape clearly. Wear the exact same outfit each time.
Lighting & Location
Natural light is best... stand near a window or outside. Avoid harsh overhead lighting. Use the same spot every time so the background matches.
When to Take Them
First thing in the morning, before eating or drinking. This removes day-to-day bloating variables and gives you the most consistent comparison.
Camera Height
Set your phone on a stable surface or use a tripod at hip height. Same height every time. Avoid holding the phone yourself... angles change everything.
📷 The 4 Angles to Capture Every Time
📏 Body Measurement Tracker
Measure at the same time each week... morning is best, before eating. Use a flexible fabric tape measure. Stand relaxed, don't pull the tape tight.
⚠️ Important — how your data is saved
Your entries are saved automatically in this browser on this device only. To keep your data safe, always open this guide in the same browser on the same device (e.g. always Chrome on your laptop). Your data will be lost if you: open the guide in a different browser or device, use private/incognito mode, or clear your browser history or cache. We strongly recommend using the PDF tracker below as your backup.
🖨️ Prefer pen and paper? Download the printable tracker — includes measurements, weekly weight log and weekly check-ins.
⬇ Download PDF Tracker| Body Part | Wk 1 | Wk 2 | Wk 3 | Wk 4 | Wk 5 | Wk 6 | Wk 7 | Wk 8 | Change |
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⚖️ Weekly Weight Log (kg)
Weigh yourself once per week... same day, same time, before eating or drinking. Remember: fluctuations of 1–2kg day-to-day are completely normal due to water retention, hormones and digestion.
Your 8-Week Progress Checklist
Tick off each milestone as you go. Progress is progress... celebrate every single win.
Look how far
you've come.
Eight weeks ago you made a decision... to show up for yourself, to back yourself, and to commit to something bigger than a number on a scale. Whatever your result looks like today, know this: you are not the same person who started.
The consistency you've built, the habits you've formed, the strength you've found... that belongs to you now. This is not the finish line. This is just the beginning of the strongest, most energised version of you.
Join Our Free Accountability Group
Come celebrate your results, connect with others on the same journey, and access weekly live trainings to help you keep the momentum going. There are also weekly prizes up for grabs — you've earned your spot in there!
📘 Join the Facebook Group →Tell Someone You Love
Share your journey with your family and friends. Your transformation could be the inspiration someone close to you has been waiting for. You never know whose life your story will change.
Share Your Results Online
Post your before and after, share what you've learned, or simply celebrate publicly. Authentic results shared online are the most powerful thing... and you've earned the right to be proud.
Tell Your Amare Brand Partner
Let the person who introduced you to Amare GBX Burn+ know how you've gone. Your results matter to them... and if you loved the journey, ask them how you can share this program with others in your life too.
"The body achieves what the mind believes... and you proved that to yourself over these 8 weeks."
Ready for Round 2?
Whatever brought you here, your next chapter starts now. Maybe you're not done with fat loss yet... there's more to go and you're just getting started. Maybe you've hit your goal and it's time to shift into maintenance, locking in everything you've built. Or maybe you're ready to focus on building and bulking that muscle you've been working so hard for. Whatever your next goal is... own it. Head back to the top, recalculate your macros with your new goal in mind, choose your movement track, and let's do this all over again.