10 weeks; 71 days; 17.20kg gone!
Chadwick891
Posts: 72 Member
Hey there!
I wanted to compose a story of my weight-loss accomplishment since I've actually lost it and I wanted it to be available to many people to hopefully inspire them and motivated them to achieve similar, if not BETTER results!!
First of all, I am not here to brag about my successes, but am here to help you achieve yours!! I want to provide some basic information and give you some tips to help you with your dreams and goals and I wish you the very best of luck!!
Before I write the story, I would like to show my appreciation to the following people (and groups of people) for their support, motivation and encouragement over the 10 weeks:
Empire Fitness Centre Staff - For setting up the 10 week body transformation challenge
Nicole Burton - For her nutrition plan, updates knowledge and motivation
Family - For purchasing my healthy foods for me
and to hold me accountable during the 10 weeks!
Friends - Motivating friends, holding me accountable when we're out and making sure I don't eat crap
Kris Gethin - For being your own test subject for a 12 week body blitz and giving me loads of advice (I will put links below to this)
Marika Johansson - Kris' Wife, for being such an inspiration of how hard one can work to achieve incredible results!
Denver Steyn - Empire Fitness trainer // Your page on facebook has contained loads of useful information to help me achieve my current results
I think I've covered everyone! Now let's get to business
Here are some before and after pictures of me, first!
All right, as you can see with my pictures I lost quite a lot of size around the lower back, stomach and obliques area. This is because in men, those are the areas where the body stores the most fat and that's where the biggest results come from. That is where the hip pinch test is most effective, to determine your body fat percentage loss (or just general fat loss vs muscle loss)
As you notice, and I do regret this, I wore pants in all my picture, when I should have stripped down further to give a more detailed and visual display of my legs major muscles (Quads, hamstrings, gluteal muscles) as I had significant change in them too!
So, the most important part of this post is not about 'how I lost the weight' but about how you can become the next big success story to add to this page!! I'll be offering my advice and tips that helped me personally and some more tips that I discovered later on that I really wish I knew at the beginning of my journey to weight-loss success.
Motivation:
This is the hardest things to gain, hardest to find and likewise it is the most valuable part of weight-loss. Everyone starts somewhere and everyone needs that push to get them in the right direction.
For me, this was simple - My motivation was seen in others at the gym. All I wanted to do was be able to perform 6 chin-ups without cheating with an underhand grip. This was one thing that helped me a lot and I worked hard towards it.
Secondly, my next set of motivation came not from others, but from myself, deep within. What I did was grab a piece of paper write at the top of the sheet "My goals" and with it, I listed 20 goals I wanted to achieve ranging from short-term (10 week challenge) to long term (After the 10 weeks) and wrote some quotes on the page too, this was to hold me accountable as well (But we will move onto that later) The page consisted of a goal that I most desired "To win the 10 week challenge" and by working towards it, I was able to come 3rd, but in my mind, I won because I had changed my lifestyle.
To find motivation, look beyond the visual aspects of the reason behind what you're doing, go deeper into your desires and take control of your environment. Motivation doesn't have to be someone who has achieved the goal you're aiming for or to look good - removing the vanity of the goal, you are left with things such as: healthier lifestyle, longer life, power, being in control of YOUR destiny. If you want something bad enough, you're going to get it! Simple as that.
Diet:
Yes, we're at the BIG SCARY WORD that everyone is repelled by. Firstly, diet doesn't mean "low calories" or anything to the sort. It means 'food intake' so everyone has a 'diet' it's whether or not the diet is working for you.
During my 10 week challenge, I was fortunate enough to be handed a diet from a nutritionist and followed it for 10 weeks making appropriate alterations along the way. What I took away (and still understand) from this is that quality foods, more consistently throughout the day is more important than smaller portions of unhealthy foods.
My diet consisted of a heavy amount of protein (due to my training style) with a sufficient amount of carbs and low sugars and fats. Just for the purposes of this page I will write my diet plan that was given to me to save writing a list of the can/can't for my 10 weeks.
At the start it looked like this
Meal 1:
75g oats w/ water
35g wpi shake
1x multi-vitamin
3x fish-oil capsule
Meal 2:
120g tuna
3/4 cup brown rice
beans/broccoli/peas etc.
Meal 3:
180g-200g chicken breast
huge salad (Carrot, onion, corn etc.)
Meal 4:
6x thin (4x thick) rice cakes w/ vegemite (True Australian here)
35g wpi shake
Meal 5:
220g lean steak OR 250g white fish OR 180-200g chicken
veges (I quite like green beans/peas so I just kept eating them)
Meal 6:
35g wpi shake
10 almonds
Meal 7 (post-workout):
35g wpi protein
Creatine monohydrate
So as you can see, it's a very clean diet with no fruits, sugars etc. - However, once a week for a 3 hour period I could have 1 free meal (Others like the word CHEAT meal, same thing) where I would just eat some sushi or a pizza or burger and this actually benefits the body in a way because your body is going "Hang on a minute, what is this unfamiliar food source? We need to break this down, pronto" and will put more pressure on the digestion to help process it, which, in turn, keeps your metabolism firing!!
During the strict dieting phase, you want to keep sugars to a low. So yes, have your sauces, have SKIM milk (not full cream, because lactose contains high levels of sugar) but stay away from fruits and sugar grains. If you want a sweetener, try stevia or splenda as these contain no calories and still give your coffee or tea the sweet kick you desire!!
From personal experience, I know it can be difficult to make changes and stick to them, but believe me, I have not looked back, once! For e.g. I could drink about 4-5 cans of Coke, daily and eat junk food all day long. Overnight, I simple said to myself "I am giving up coke for good. I will not touch it again" and since that, I have not touched the drink again!
So in summary: Incorporate good foods into your diet - Give yourself a short term goal of 10-12 weeks where you will have a strict diet change - keeping your fats to a minimum. I recommend, instead of weighing everything out and doing huge amounts of research, use the 'fist' technique.
Have a 'fist full' portion of protein, a 'fist full' portion of complex carbohydrates (Sweet potato, yams, whole meal rice/pasta) with every meal and train hard!
Good protein sources: Lean cuts - chicken, beef, red meat, fish
Good carbohydrate sources: Yams, sweet potato, corn, whole meal pasta, whole meal rice, vitargo
Good fats sources: Olive oil, fish, omega 3 fatty acids, fish oil capsules
Training/exercise:
The next big, scary picture! This section will be divided into a few areas: Cardiovascular conditioning/training, Weight training, Injury prevention!
But first of all, I have two very important things to add for men and women reading this so ladies first:
Girls, don't be afraid of the weights in the gym!!
Believe me when I say this... You. Will. Not. Look. Like. Hercules. From. Using. Weights!!!!!!!!!!!!!! Weight training is just adding resistance to your muscle fibres and taking them to breaking point which improves strength and well-being. What you want to be doing is strength training on all body parts to help your muscles utilize the fats in your body! You will feel better and look better for it at the end!
Guys, leave the ego at the door, you're here to train not to compete!
Biggest mistake is guys taking their ego into the weight training. This is dangerous when starting out as it could have adverse affects on your body! For e.g. if I went to the gym and the first thing I did was grab 50kg dumbbells and start doing flat chest press with them, my body is going to kill me and possible injure myself by tearing a muscle tendon. Warm up, stretch, take your muscles to failure, but only do what you are physically capable of doing!
Cardiovascular conditioning/training
Biggest part of training for weight-loss is cardio! No matter where you slice the cake, cardio will always be the bigger portion as it utilizes body fats as energy. However, unless you're planning on training for a marathon, I would not recommend any training that involves running, swimming or fast-paced biking! Doing this will utilize the easiest stored energy which is your muscle fibres, when you want to be burning the fat cells instead!!
When your body's heart rate exceeds 130bpm (beats per minute) it starts utilizing muscles fibres over fat cells - although, not immediately, only after a few minutes. This is where HIIT is useful, but more on HIIT later.
Walking: walking is beneficial in many ways and more of them you probably didn't know than others. First of all, I started walking 2 days on, one day off, once a day upon awakening. This is a good way to start if you have trouble walking etc. but now, I walk twice a day, every day, but not because I 'have to' but because 'I want to'. Walking has an amazing ability to put your mind at rest, to give you 20-30 minutes of time just to yourself and you can think things through more thoroughly! You will benefit greatly spiritually and physically from just taking 20 minutes of your time going for walks.
High Intensity Interval Training (HIIT): This is a GREAT way to lose weight, but is very ambitious and very tough! This incorporates the knowledge of the metabolic rate and how it utilizes fat cells with high intense heart beats. I recommend looking this up as I don't have time to explain much about HIIT right this very moment!
Strength/weight training:
This is very important! The more stress you put your body under the more fat cells and weight you are going to lose. You want to train all body parts evenly to have a good symmetry and overall well-being. Weighted resistance training is tough at the start and you will be sore, but at the end of your personal challenge you will feel better for it and be glad you trained using weights. I will provide links down the bottom that I recommend you look at.
Injury prevention:
The big word no one seems to be familiar with. STRETCHING. Stretching the muscle fibres is one of the most important things to do before any exercise. This includes, walking, HIIT, strength training etc. If you're weight training, you want to do warm up sets of 12-15 repetitions at a light to moderate weight (up to 60% of your maximum weight) before starting your workout.
There are 3 specific muscles I would highly recommend you warm up before engaging in Chest or Shoulder movements and they can all be stretched and warmed up with one exercise. Your rotator cuff muscles, infraspinateous muscle and supraspinateous muscles are tiny muscles that get overpowered and injured when your major muscles i.e. Pectorals, traps and rhomboids get stronger. In the link below, it will explain the exercise, but it's just a forward rotator cuff movement with a light dumbbell.
Staying accountable!!
This is one of the most important areas you should take note of! Staying accountable?, how can you stay accountable? SIMPLE! Tell anyone and everyone you associate with your goals and what you're doing and tell them why you're doing it! That way if your friends see you eating a big juicy burger at the shops when you should be eating healthy, they will question what you're doing and hold you accountable to your goals! This is a great way to stay on top of things during the period you are losing weight!
Plateaus:
This is a big thing to not be worried about. I say BIG thing, because everyone freaks out when they look at the scales one week and they have not lost any weight, or have lost say 100-200grams! Believe me, I know how it feels! It happens, it will happen and it always happens more than once!
Most commonly this will occur during week 1 to 2. So week 0 -> 1 your weight drops 4.75kg (which is how much I dropped in my first week) and week 2 you lose 200g (which is what happened) this is just a plateau because your body is adapting to the new types of food it is eating and the stress your body is taking. It's nothing to worry about! Just make small adjustments such as increasing your cardio from say 4 days a week to 5 - increasing cardio duration from say 20 minutes to 25 minutes and also can drop the carbohydrates by say a 1/4 of a cup per meal.
Expect plateaus to happen, because they will happen more than once!
I haven't much time left atm so I'll have to wrap it up from here with a brief note!
Where to go from here?
After you have achieved your goal, find another goal to keep yourself occupied! If you've lost 20-30 kilograms, then find a new goal, maybe you want to increase your muscle mass, strength or want to join a club to do martial arts or something! Keep your body guessing and stay on top of your nutrition plan!
What supplements do I recommend?
I recommend only 3 supplements to everyone
>Protein (Preferred: Whey Protein Isolate)
>Multi-vitamin
>Fish-oil capsules // omega-3 fatty acids
Protein is an important part of everyone's diet when doing intense kind of training to make a dramatic transformation over a short period (short term goal) and in the long term, it also gives you a lot of health benefits and will keep you active and keep you going strong in the long term!
Multi-vitamin just restores vital minerals that your body may not be getting i.e. iron, calcium, vitamins, amino acids, glutamine etc. these are the body's foundation of functioning properly and I highly recommend taking a multi-vitamin at breakfast time! It will keep you alert and functioning well throughout the day and it may also enhance your memory too!
Fish-oil capsules are your omega-3 fats in the diet. These are very important fats that help strengthen the immune system and promotes good health and well-being. It is an essential fat that the body processes more naturally than a saturated fat, and the body will have better joint functions too from taking o-3fa's
Important:
-Eat consistently throughout the day every 2-3 hours to maximise your metabolism
-Eat foods that are equivalent to your goals and lifestyle/training style
-Stay focus and motivated because it isn't going to be easy
-Talk to others and ask how they achieved their goal to help motivate you
-Don't envy unhealthy, skinny, anorexic figures we see in the media - let them envy your soon-to-be healthy, strong, amazing physique!!!
and most importantly!!!!
POST YOUR SUCCESSES TO HELP MOTIVATE AND INSPIRE OTHERS
If you've taken the time to read this, from the bottom of my heart, I thank you! I hope I may have provided you with some useful information and wish each and every one of you the best of luck with your goals!
Links
This is probably the best program I've come across! The first link is an introduction and the second is the 12 week program!
12 week program introduction - http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-intro.html
12 week program - http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-1.html
Good luck you amazing people!
I wanted to compose a story of my weight-loss accomplishment since I've actually lost it and I wanted it to be available to many people to hopefully inspire them and motivated them to achieve similar, if not BETTER results!!
First of all, I am not here to brag about my successes, but am here to help you achieve yours!! I want to provide some basic information and give you some tips to help you with your dreams and goals and I wish you the very best of luck!!
Before I write the story, I would like to show my appreciation to the following people (and groups of people) for their support, motivation and encouragement over the 10 weeks:
Empire Fitness Centre Staff - For setting up the 10 week body transformation challenge
Nicole Burton - For her nutrition plan, updates knowledge and motivation
Family - For purchasing my healthy foods for me
and to hold me accountable during the 10 weeks!Friends - Motivating friends, holding me accountable when we're out and making sure I don't eat crap
Kris Gethin - For being your own test subject for a 12 week body blitz and giving me loads of advice (I will put links below to this)
Marika Johansson - Kris' Wife, for being such an inspiration of how hard one can work to achieve incredible results!
Denver Steyn - Empire Fitness trainer // Your page on facebook has contained loads of useful information to help me achieve my current results
I think I've covered everyone! Now let's get to business
Here are some before and after pictures of me, first!
All right, as you can see with my pictures I lost quite a lot of size around the lower back, stomach and obliques area. This is because in men, those are the areas where the body stores the most fat and that's where the biggest results come from. That is where the hip pinch test is most effective, to determine your body fat percentage loss (or just general fat loss vs muscle loss)
As you notice, and I do regret this, I wore pants in all my picture, when I should have stripped down further to give a more detailed and visual display of my legs major muscles (Quads, hamstrings, gluteal muscles) as I had significant change in them too!
So, the most important part of this post is not about 'how I lost the weight' but about how you can become the next big success story to add to this page!! I'll be offering my advice and tips that helped me personally and some more tips that I discovered later on that I really wish I knew at the beginning of my journey to weight-loss success.
Motivation:
This is the hardest things to gain, hardest to find and likewise it is the most valuable part of weight-loss. Everyone starts somewhere and everyone needs that push to get them in the right direction.
For me, this was simple - My motivation was seen in others at the gym. All I wanted to do was be able to perform 6 chin-ups without cheating with an underhand grip. This was one thing that helped me a lot and I worked hard towards it.
Secondly, my next set of motivation came not from others, but from myself, deep within. What I did was grab a piece of paper write at the top of the sheet "My goals" and with it, I listed 20 goals I wanted to achieve ranging from short-term (10 week challenge) to long term (After the 10 weeks) and wrote some quotes on the page too, this was to hold me accountable as well (But we will move onto that later) The page consisted of a goal that I most desired "To win the 10 week challenge" and by working towards it, I was able to come 3rd, but in my mind, I won because I had changed my lifestyle.
To find motivation, look beyond the visual aspects of the reason behind what you're doing, go deeper into your desires and take control of your environment. Motivation doesn't have to be someone who has achieved the goal you're aiming for or to look good - removing the vanity of the goal, you are left with things such as: healthier lifestyle, longer life, power, being in control of YOUR destiny. If you want something bad enough, you're going to get it! Simple as that.
Diet:
Yes, we're at the BIG SCARY WORD that everyone is repelled by. Firstly, diet doesn't mean "low calories" or anything to the sort. It means 'food intake' so everyone has a 'diet' it's whether or not the diet is working for you.
During my 10 week challenge, I was fortunate enough to be handed a diet from a nutritionist and followed it for 10 weeks making appropriate alterations along the way. What I took away (and still understand) from this is that quality foods, more consistently throughout the day is more important than smaller portions of unhealthy foods.
My diet consisted of a heavy amount of protein (due to my training style) with a sufficient amount of carbs and low sugars and fats. Just for the purposes of this page I will write my diet plan that was given to me to save writing a list of the can/can't for my 10 weeks.
At the start it looked like this
Meal 1:
75g oats w/ water
35g wpi shake
1x multi-vitamin
3x fish-oil capsule
Meal 2:
120g tuna
3/4 cup brown rice
beans/broccoli/peas etc.
Meal 3:
180g-200g chicken breast
huge salad (Carrot, onion, corn etc.)
Meal 4:
6x thin (4x thick) rice cakes w/ vegemite (True Australian here
)35g wpi shake
Meal 5:
220g lean steak OR 250g white fish OR 180-200g chicken
veges (I quite like green beans/peas so I just kept eating them)
Meal 6:
35g wpi shake
10 almonds
Meal 7 (post-workout):
35g wpi protein
Creatine monohydrate
So as you can see, it's a very clean diet with no fruits, sugars etc. - However, once a week for a 3 hour period I could have 1 free meal (Others like the word CHEAT meal, same thing) where I would just eat some sushi or a pizza or burger and this actually benefits the body in a way because your body is going "Hang on a minute, what is this unfamiliar food source? We need to break this down, pronto" and will put more pressure on the digestion to help process it, which, in turn, keeps your metabolism firing!!
During the strict dieting phase, you want to keep sugars to a low. So yes, have your sauces, have SKIM milk (not full cream, because lactose contains high levels of sugar) but stay away from fruits and sugar grains. If you want a sweetener, try stevia or splenda as these contain no calories and still give your coffee or tea the sweet kick you desire!!
From personal experience, I know it can be difficult to make changes and stick to them, but believe me, I have not looked back, once! For e.g. I could drink about 4-5 cans of Coke, daily and eat junk food all day long. Overnight, I simple said to myself "I am giving up coke for good. I will not touch it again" and since that, I have not touched the drink again!
So in summary: Incorporate good foods into your diet - Give yourself a short term goal of 10-12 weeks where you will have a strict diet change - keeping your fats to a minimum. I recommend, instead of weighing everything out and doing huge amounts of research, use the 'fist' technique.
Have a 'fist full' portion of protein, a 'fist full' portion of complex carbohydrates (Sweet potato, yams, whole meal rice/pasta) with every meal and train hard!
Good protein sources: Lean cuts - chicken, beef, red meat, fish
Good carbohydrate sources: Yams, sweet potato, corn, whole meal pasta, whole meal rice, vitargo
Good fats sources: Olive oil, fish, omega 3 fatty acids, fish oil capsules
Training/exercise:
The next big, scary picture! This section will be divided into a few areas: Cardiovascular conditioning/training, Weight training, Injury prevention!
But first of all, I have two very important things to add for men and women reading this so ladies first:
Girls, don't be afraid of the weights in the gym!!
Believe me when I say this... You. Will. Not. Look. Like. Hercules. From. Using. Weights!!!!!!!!!!!!!! Weight training is just adding resistance to your muscle fibres and taking them to breaking point which improves strength and well-being. What you want to be doing is strength training on all body parts to help your muscles utilize the fats in your body! You will feel better and look better for it at the end!
Guys, leave the ego at the door, you're here to train not to compete!
Biggest mistake is guys taking their ego into the weight training. This is dangerous when starting out as it could have adverse affects on your body! For e.g. if I went to the gym and the first thing I did was grab 50kg dumbbells and start doing flat chest press with them, my body is going to kill me and possible injure myself by tearing a muscle tendon. Warm up, stretch, take your muscles to failure, but only do what you are physically capable of doing!
Cardiovascular conditioning/training
Biggest part of training for weight-loss is cardio! No matter where you slice the cake, cardio will always be the bigger portion as it utilizes body fats as energy. However, unless you're planning on training for a marathon, I would not recommend any training that involves running, swimming or fast-paced biking! Doing this will utilize the easiest stored energy which is your muscle fibres, when you want to be burning the fat cells instead!!
When your body's heart rate exceeds 130bpm (beats per minute) it starts utilizing muscles fibres over fat cells - although, not immediately, only after a few minutes. This is where HIIT is useful, but more on HIIT later.
Walking: walking is beneficial in many ways and more of them you probably didn't know than others. First of all, I started walking 2 days on, one day off, once a day upon awakening. This is a good way to start if you have trouble walking etc. but now, I walk twice a day, every day, but not because I 'have to' but because 'I want to'. Walking has an amazing ability to put your mind at rest, to give you 20-30 minutes of time just to yourself and you can think things through more thoroughly! You will benefit greatly spiritually and physically from just taking 20 minutes of your time going for walks.
High Intensity Interval Training (HIIT): This is a GREAT way to lose weight, but is very ambitious and very tough! This incorporates the knowledge of the metabolic rate and how it utilizes fat cells with high intense heart beats. I recommend looking this up as I don't have time to explain much about HIIT right this very moment!
Strength/weight training:
This is very important! The more stress you put your body under the more fat cells and weight you are going to lose. You want to train all body parts evenly to have a good symmetry and overall well-being. Weighted resistance training is tough at the start and you will be sore, but at the end of your personal challenge you will feel better for it and be glad you trained using weights. I will provide links down the bottom that I recommend you look at.
Injury prevention:
The big word no one seems to be familiar with. STRETCHING. Stretching the muscle fibres is one of the most important things to do before any exercise. This includes, walking, HIIT, strength training etc. If you're weight training, you want to do warm up sets of 12-15 repetitions at a light to moderate weight (up to 60% of your maximum weight) before starting your workout.
There are 3 specific muscles I would highly recommend you warm up before engaging in Chest or Shoulder movements and they can all be stretched and warmed up with one exercise. Your rotator cuff muscles, infraspinateous muscle and supraspinateous muscles are tiny muscles that get overpowered and injured when your major muscles i.e. Pectorals, traps and rhomboids get stronger. In the link below, it will explain the exercise, but it's just a forward rotator cuff movement with a light dumbbell.
Staying accountable!!
This is one of the most important areas you should take note of! Staying accountable?, how can you stay accountable? SIMPLE! Tell anyone and everyone you associate with your goals and what you're doing and tell them why you're doing it! That way if your friends see you eating a big juicy burger at the shops when you should be eating healthy, they will question what you're doing and hold you accountable to your goals! This is a great way to stay on top of things during the period you are losing weight!
Plateaus:
This is a big thing to not be worried about. I say BIG thing, because everyone freaks out when they look at the scales one week and they have not lost any weight, or have lost say 100-200grams! Believe me, I know how it feels! It happens, it will happen and it always happens more than once!
Most commonly this will occur during week 1 to 2. So week 0 -> 1 your weight drops 4.75kg (which is how much I dropped in my first week) and week 2 you lose 200g (which is what happened) this is just a plateau because your body is adapting to the new types of food it is eating and the stress your body is taking. It's nothing to worry about! Just make small adjustments such as increasing your cardio from say 4 days a week to 5 - increasing cardio duration from say 20 minutes to 25 minutes and also can drop the carbohydrates by say a 1/4 of a cup per meal.
Expect plateaus to happen, because they will happen more than once!
I haven't much time left atm so I'll have to wrap it up from here with a brief note!
Where to go from here?
After you have achieved your goal, find another goal to keep yourself occupied! If you've lost 20-30 kilograms, then find a new goal, maybe you want to increase your muscle mass, strength or want to join a club to do martial arts or something! Keep your body guessing and stay on top of your nutrition plan!
What supplements do I recommend?
I recommend only 3 supplements to everyone
>Protein (Preferred: Whey Protein Isolate)
>Multi-vitamin
>Fish-oil capsules // omega-3 fatty acids
Protein is an important part of everyone's diet when doing intense kind of training to make a dramatic transformation over a short period (short term goal) and in the long term, it also gives you a lot of health benefits and will keep you active and keep you going strong in the long term!
Multi-vitamin just restores vital minerals that your body may not be getting i.e. iron, calcium, vitamins, amino acids, glutamine etc. these are the body's foundation of functioning properly and I highly recommend taking a multi-vitamin at breakfast time! It will keep you alert and functioning well throughout the day and it may also enhance your memory too!
Fish-oil capsules are your omega-3 fats in the diet. These are very important fats that help strengthen the immune system and promotes good health and well-being. It is an essential fat that the body processes more naturally than a saturated fat, and the body will have better joint functions too from taking o-3fa's
Important:
-Eat consistently throughout the day every 2-3 hours to maximise your metabolism
-Eat foods that are equivalent to your goals and lifestyle/training style
-Stay focus and motivated because it isn't going to be easy
-Talk to others and ask how they achieved their goal to help motivate you
-Don't envy unhealthy, skinny, anorexic figures we see in the media - let them envy your soon-to-be healthy, strong, amazing physique!!!
and most importantly!!!!
POST YOUR SUCCESSES TO HELP MOTIVATE AND INSPIRE OTHERS
If you've taken the time to read this, from the bottom of my heart, I thank you! I hope I may have provided you with some useful information and wish each and every one of you the best of luck with your goals!
Links
This is probably the best program I've come across! The first link is an introduction and the second is the 12 week program!
12 week program introduction - http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-intro.html
12 week program - http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-1.html
Good luck you amazing people!
0
Replies
-
Good on you Chad! I like your enthusiasm!0
-
Nice work. I just started Gethin's program today!0
This discussion has been closed.
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