From Fat to Fit the last 200 metres

F4play

I only joined a few weeks ago im using this site to get over my final hurdle i have 4 weeks to go on my last and final diet after 3 years of hard work training 8 to 10 times a week i am on my final goal after thats its maintenance for as long as i can hopefully well into my 50's. I'm now an acomplished runner, good amateur boxer and and endurance athlete...totally nuts when i look back at the overweight drunkaholic

I have enjoyed this journey and ive made it work by being a compulsive winner so through reading everything asking for help and trial and error i now have as good a background in nutrition, body recomposition and training as a professional and i will give it all back and try and be as helpful and as honest as i can if i can give one person what i have gained the journey would have been doubly worth it ...:smokin:

sunshine79

Well done on your success, it must have been a lot of hard work. Maybe you could give me some tips on how to lose my stubborn belly fat. I'm not large, a size 10-12 (uk) and I only have about 10 - 12lbs to lose but I carry most of my weight around my middle. Any tips at all would be great.

once again, well done :glasses:

Heather75

Plus, it fixed your eyesight!

Just kidding. You have done very well and should be totally proud of yourself.

Elokyn

You look awesome!

gailosborne

You look great Tony!! What an achievement! Congratulations!!
Gail x

Rivah67

well done you look great

nuttyrubs

which programme did you use

pearlyjools

I see a man losing fat and re-gaining his self respect. Awesome work Tony!

kwaters7

Hey man

Well done . What a transformation. You look great apart - apart from the tat - wrong club lol....

CreativeRedhead

You look really great! What a journey you had! Thanks for sharing these!

KikiG1991

wow, you've done such a great job! got any tips for that stubborn belly fat? because i have a lot :blushing: congrats on your accomplishment!

foxyforce

you look GREAT! good job!!!!

tips on the belly fat would be mucho appreciated!

foxyforce

Plus, it fixed your eyesight!

Just kidding. You have done very well and should be totally proud of yourself.

lol!!!

F4play

Thanks everyone my ego/head is now bigger than my belly was

One of the things i keep reading on the forum is "i dont want to lose weight...i just want to lose my belly etc" and this is where most people fall over

Muscle gets bigger or smaller and the fat covering it gets less it doesnt change shape stubborn bodyfat especially the last few pounds some clever tricks on your interval training will make a difference so i trained like this

Warm up 5 minutes

5 minutes of intervals 10-15 seconds long - as fast as you can go out of breath pace 45 seconds recovery

20-40 minutes of steady pace normal jogging/machine pace heart rate elevated but could still talk to someone 130-140 HR

10 minutes of long intervals 5 x30 seconds or 5 x 1 minute full out pace

cool down 5 minutes


do that twice a week on a machine...running is best

Enjoy