The 6M2 Programme
6 MONTHS TO SUSTAINABLE MUSCLE BUILDING FAT LOSS PERFORMANCE
The fastest way to achieve long-lasting results. Join 6M2 to unlock the new normal.
6 Months Intensive Personalised Training Program
3-4 PT Sessions Per Week
Individualised Nutrition & Lifestyle Programming
Blood Work or DEXA Scan
Heart Rate Monitor & a tonne of other gear
Proven results
Benefits and Outcomes
For Fat Loss
A noticeable drop in body weight in 2 weeks
Lose up to 12 lbs each month
A lean healthy physique for life
For Everyone
An increase in daily energy and zest
A more confident you
Knowledge of how to keep your body running at optimal levels
An outcome that you can sustain well beyond the 6 month programme
The strongest version of you that has ever existed
A visually athletic physique
For Muscle Gain
Noticeable improved muscle definition in 2 weeks
The muscle mass amount you have always wanted
A substantially increased metabolic rate
Ready to get started?
Book in your free consultation today.
6M2 Details
What is 6M2?
6M2 is an all-encompassing programme that is specifically designed to obtain the maximum result from the minimum effective dose.
It is a programme that has come off the back of 10 years of working directly with clients. Throughout this time, I experienced similar issues reoccurring often resulting in sub-optimal results for clients and considerable frustration for both client and coach.
The 3 big issues I see are a lack of consistency (training, diet and lifestyle), a lack of frequency in their weekly training and a lack of adherence to the set programme.
People live very busy lives and it is hard to stay on course unless they have the right parameters in place, the right guidance and the accountability strategy that ensures success.
It was clear to me that for clients to maximise their investment I needed to create a concise programme that made it easier to tick off these 3 variables.
After careful research, I concluded that a time-restricted programme (6 months) that made it easier for the client to fully commit to the process and their goal was the answer. Hence, the 6M2 programme was born.
The programme is divided into 4 phases. Each phase is designed to complement the previous culminating in you finishing the programme in the best shape of your life, feeling incredible and with a blueprint you can use to stay that way.
It doesn’t stop after 6M2!
Choose your levels after completing 6M2 with options of ongoing coaching, online mentoring or staying in touch with the GM Community.
If you want to test the waters before diving into the full 6 Months, take advantage of our Taster Week where you’ll experience a full week of training with Coach Gus Martin. Ready to get started? Book in your fee consultation call today.
Why is 6M2 so effective?
6M2 is a fully comprehensive programme that is delivered in strategic phases. It is designed to allow you, the client, to place your focus where it is most important safe in the knowledge that the whole process is being managed by someone who has over 10 years of experience of delivering results.
The training sessions act as the catalyst. The weekly check-in calls provide the platform for lifestyle change whilst also providing the accountability we all need to stay on the path to success. We run blood tests and DEXA scans to make ensure what is “under the hood/bonnet” matches the new outer you" and we provide you with all the tools needed (HRM, Fitbit, sleep tracker etc) to track the important variables that keep you on track all the way through the journey and deliver the required the desired outcome..
In addition to all the above you will learn the whole process inside and out. By the end of the 6 months you will have all the knowledge, understanding and work capacity you need to stay in optimal health and shape for life!
Why 6 Months?
After thousands of hours coaching clients I have identified that 6 months is the “sweet spot” needed to develop these key attributes to bring about maximum success. Having a specified time frame to achieve your goal is also paramount to your success.
Things that are built to last take take time to build! Developing the habits and skills required to build a healthy, lean you will not happen over night. Repeated practice of the fundamentals is key! It is not how long you have been doing something that builds a habit it is the frequency of which you practice this that determines your success.
The six months time frame allows all the habit changes to be gradually learned and adopted without turning your life upside down. The amount of time needed for this to be successfully implemented should not be underestimated. Changing lifelong nutrition, sleep, and activity habits takes time and is never achieved overnight (lally et al). The time you invest over this relatively short period will serve you for life bringing you the skills and habits that will allow you to live the vibrant, healthy life we all desire.
What do the 4 Phases look like?
Phase 1
This is all about skill building. No matter the level of knowledge and ability you start with, we will be rapidly developing your abilities in the gym and laying the foundations of what will be required outside the gym to support your efforts.
Duration: 4 Weeks.
Purpose: Introduction, knowledge and skill development.
Method: While this is a teach/learn phase, there is still a large emphasis on work rate and cumulative volume.
In person training sessions: 3 times per week.
Solo training: Prescribed 30 mins per day program, increasing mobility and with flexibility for recovery.
Noticeable Changes: At the end of this phase you will be competent in the fundamentals needed for success. You will know how to exercise effectively and eat appropriately for your goal and how to amend your lifestyle to maximise your results. You will also be feeling the benefits of your efforts - Your energy levels will be improving and you’ll feel a confidence in yourself that you may not have felt for some time/ever.
Phase 2
Put your new set of skills into action. We'll be developing the intensity and focusing on creating an effective routine outside the gym.
Duration: 4 Weeks.
Purpose: General preparation training and establishing the routine.
Method: Linear periodisation accumulating volume and increasing exercise execution competency each week.
In person training sessions: 4 times per week.
Solo training: Prescribed 10-30 mins per day increasing mobility and flexibility for recovery.
Visible Changes: At the end of this phase you will look and feel significantly fitter. The routine you need to succeed will now start to be part of your life and you will be enjoying the success this brings. You will have increased either your muscle definition/size or lost a significant amount of fat.
Phase 3
Your work ethic will be put to the test. We're developing an engine to bring you the body you crave and solidifying the fundamentals while fully individualising behind the scenes.
Duration: 8 Weeks.
Purpose: 1st Accumulation phase and cementing your routine.
Method: Linear periodisation accumulating increased weekly volume, improved exercise execution and progressive overload.
In person training sessions: 4 times per week.
Solo training: Prescribed 10-30 mins per day increasing mobility and flexibility for recovery.
Visible Changes: During this phase, you will start to see how all the work - inside and outside of the gym, building those healthy habits - pays dividends. Your body shape will be significantly different to day 1 and you will feel the best you have in a long, long time, no matter what level you were when you started.
Phase 4
It's time to push. You'll already be seeing results. Now is the time to cement the behaviour patterns that will enable you to sustain your achievements and reap the rewards of the long-term benefits that your hard work will have.
Duration: 8 Weeks.
Purpose: 2nd accumulation phase in the gym designed to optimise results and fully complement your established routine.
Method: Undulating weekly programming designed to increase volume and intensity combined with a personalised “airtight” behind the scenes routine that works together to maximise results.
In person training sessions: 4 times per week.
Solo training: 10-30 mins per day increasing mobility and flexibility for recovery. An additional day can be added at this stage if you have the freedom to do so in your diary. This is not essential and would not be applicable to every person.
Visible Changes: This is when you will really start to see results for all your hard work. You will be in the best shape of your life, your confidence will be sky high and you will have energy like you did as kid. The best bit of it all? At this stage you will have established such a routine of working out, eating right, sleeping, and feeling and looking great that this just becomes your new normal.
What testing is involved?
As part of your package you will receive 3 DEXA scans. These are the gold standard when it comes to tracking your fat mass, lean muscle mass and bone mineral density. The information these provide allow us to track your body composition progress precisely and take away any element of guess work out of the process.
As part of the programme you will also have the opportunity to have 3 blood tests run. This gives us a full understanding of what your current internal health looks like and provides invaluable feedback on what interventions may or may not be necessary in order to get you the body and health you deserve.
What gear is included?
As the part of the programme you will be provided the following;
A chest strap heart monitor (for monitoring your work rate during sessions)
A pair of blue light blocking glasses (essential for optimising sleep)
2x books or audiobook credits from my reading list
Your training accessories pack containing 3 resistance bands, foam roller, exercise ball and lacrosse ball
Insulated “stay cool” water bottle
GM T-shirt
What is the 6M2 Taster Week?
One week of 6M2 to get a taste for what’s involved!
This is your opportunity to see what working with me looks like over a 7 day period before committing to the full 6 months. It will give you all the insight required to see if you want to enroll in the programme that will change your life.
1 x 90 Minute session that combines a consultation, a movement assessment and full training session
2 x 60 Minute Personal Training sessions
That’s a total value of £329
You’ll pay only £199!
If you do decide to sign up for 6M2, the cost of the Taster Week will be deducted from your first month.
Ready to get started?
Book in your free consultation today.
How much do sustainable results cost?
As part of 6M2 you will get:
78 hours of PT sessions
13 hours of consultations
26 hours of programming
Blood Tests or DEXA scans
Training Accessories
Gear
Education Tools
That is a total value of £11,026!
You’ll pay only £997 per month for 6 months
That’s a saving of over 45% off full price
If you participated in a Taster Week, the cost of that week will be subtracted from your first month of 6M2
Ready to get started?
Book in your free consultation today.
Is it time to make a change?
Book your free consultation today.
Got questions about 6M2? We’ve got answers.
Do you provide me with a programme to follow outside of our sessions?
Yes! At every stage of your training you will have a programme to follow. This will vary depending on the person and programme.
What's the story with the blood tests?
I run blood work on all my 6M2 clients to ensure that whatever training, nutrition and lifestyle programme I design is improving both their physique and their health. Blood chemistry analysis is the best and most validated way of monitoring a persons internal health and as your coach I don’t want to rely on guesswork when it comes to your health.
How often do we run blood tests?
We run these every quarter (start/middle/end) in the 6M2 programme and as appropriate in all other programmes.
Where do I give blood?
You have 2 options here. You can visit a central London clinic or you can have a nurse sent to a location of you choice.
Are the blood tests included in the price?
These are included in the 6M2 muscle building programme and the Health Restoration programme. They can also be arranged for clients who are not on these programmes and charged separately.
What is the DEXA scan all about?
This stands for dual-energy x-ray absorptiometry. It measures your bone density, your fat mass and muscle mass. This is the gold standard for measuring your body composition improvements
Where do I go for my scan?
There are 2 clinics I use for this in Central London. One is in Marylebone and the other is in the city of London.
How often do I need to go for a DEXA?
We run these every quarter (start/middle/end) in the 6M2 programme Fat Loss programme
Are the DEXA scans included in the price
Yes they are included in the 6M2 programme. They can also be arranged for clients who are not on these programmes and charged separately.
Why do I need to train 3 times per week?
This is the minimum amount required by the body to achieve optimal muscle building or fat loss. If you train less than this it will be difficult to build or retain the muscle mass required to achieve your goal.
Where do we train?
During our face to face training sessions we train at Evolve Gym, Fleet Street. Check out the map and address on our Contact Page
What do you talk about in the weekly check-ins?
We will cover various topics and implementation strategies covering the essentials required both in and outside of the gym. It is also an opportunity for you to ask any questions you may have throughout the process and it also acts as an extra source of accountability which the importance of which is often underestimated
Where do our consultations take place?
We can do our weekly check-ins over the phone or we can meet at the Clinic. Check out the map and address on our Contact Page
When will I start to see results?
You will start to see results almost straight away. In as little as two weeks you will notice improvements in your body’s appearance and you will feel better than you have for years.
What kind of dietary changes will I be expected to make?
This depends on your current diet but all dietary changes will be gradual to ensure the changes are manageable. The weekly coaching sessions will prove invaluable here.
Will I have to change my lifestyle?
Yes you will need to amend your lifestyle but similarly to changes in your diet these will be gradual so the change process is not to overwhelming. The weekly coaching sessions will prove invaluable here.
Do I have to track my food?
You will have to do this at some stage whether your goal is fat loss, muscle gain or health restoration. Each programme and each individual will determine how long this is necessary.
What do I get at the end of 6 months?
A new you! At 6 months you will not only have the body/health you always wanted but you will also have the skills needed to keep this for life!
What happens after 6 months?
Keep up the momentum! We can keep training together to continue the process (perhaps at a lesser frequency), you can move over to my online training programme or take from there on your own, putting all of your new skills to work.
Can I extend the programme if I go away on holiday/am sick/go away for work?
If you have to go away for work, go on holiday or you fall sick we will likely extend the process to incorporate the time you are away from the gym. All I ask is that you let me know ASAP if you are to be away 3 days or more.
If your coach is away we will place you in the hands of one of my trusted colleagues or I will add on the requisite time to your package.
Why do we use a Heart Rate Monitor (HRM)?
We use this to monitor your energy/kcal output during sessions which is extremely important to know for any required dietary modifications on either a fat loss or muscle building programme. It also provides immediate feedback on how you are progressing with your fitness through your recovery and out put.
Great news! HRMs are included in the 6M2 programmes and you’ll be issued with your’s when you sign up for the full programme.
Will I be able to cope with 3-4 training sessions per week?
You are a resilient human being who can cope with this level of stress!
We will, of course, tailor sessions to meet your fitness levels.
Will I be self-sufficient at the end of the programme?
Yes! My mission is to provide you with not just the body and/or health you deserve but also teach you how you how this was created and how this can be maintained or even improved.
Are there showers at the gym where we train?
Yes there are. There are 4 showers in each changing room. These are not luxury as you find in commercial big brand gyms, but they do the job just as well. We also have a vanity room with mirror, hair dryers and more.
Are there towels available?
Yes and they are free. You are limited to 1 towel per visit. However, if you ask nicely they will likely give you two, if you feel you need an extra one.
Does it get busy at peak times?
It is certainly busier between 7-9am and 5:30-7:30pm Monday-Friday but, as it is a personal training only gym, it never gets busy like you would find in a commercial gym in central London.
What are the gym facilities like?
The gym is very well equipped with a very high standard of equipment. There is also plenty space which is rarity in a central London gym.
See you at the gym
