This is the phase where you can really push on towards your goals. After the first two steps, your body will have adapted to the new diet and exercise routine, and your muscles will be working at more like their full potential. You will also have had time to get to grips with some of the concepts you need to know that are relevant to your goals. This will put you in the best place to get the most out of your exercise routine and, coupled with a suitable diet, where you will see the most progress. Changes from the first two steps will be brought in as part of your training development, but will work within the same structure, so that your body will not have any major adjustments to make, other than improvements towards your goals. By the end of this phase, you would have spent 2 months implementing a new diet and fitness plan, and will be well on the way to achieving a sustained, life long improvement in your health and well being.