(by 2 people)
It's Time for this Fitness Expert to lay it on the line.
Most fitness experts get really good at telling people what they should do to create significant changes in the way they look and feel, but few will actually lay it on the line and show the public what they can do for themselves.
Over the past year, the demands over my time from new business ventures, significant travel and family responsibilities have increased tremendously. In this case, I have to admit that I am human and have let my fitness level slip to a level that should be considered unacceptable for any legitimate fitness expert. (That's a current picture of me at 18.6% body fat)
I have always been able to produce dramatic physique changes in my clients in a relatively short period of time provided that they are truly committed to making radical lifestyle changes for at least some duration. This short term, faster approach certainly isn't for everyone and it's not the safest, healthiest or easiest way to improve body composition, but it is fast.
Given that my typical lifestyle habits are very healthy and knowing that I will easily reclaim those habits at the conclusion of this program, I prefer to take the hard, fast road to shed this excess bodyfat aggressively over the next 4 weeks.
On a daily basis, I will be sharing my personal experience.... the good, the bad and the ugly. Go ahead and subscribe to the feed, you will be interested to see the methods I utilize and you may find some inspiration that will help spur you to make your own changes.
Here's the Plan
You want details? This is the only place you'll find em.
This program is entirely designed to outsmart that survival mechanism, which should allow my body to release large amounts of stored fat and perhaps add a few pounds of muscle.
Quite easy in theory, slightly more difficult in application... Here's how it will go:
Day 1 - Strict Day. Severe calorie restriction.
The majority of calories will be derived from lean protein with the remainder made up of fibrous vegetables, omega 3 oils and flax seeds. Total calories >(Body Weight x 6) I will consume less than 1100 calories at a BW of 184# 100-150 calories every two hours throughout the day.
These "strict"days will include 2 cardio training sessions; one High Intensity Intervals and the other steady state activity 20-40 minutes.
Day 2 - Strict day. Exactly the same as Day 1
Day 3 - Mixed Day.
First half of the day, same as day 1: morning cardio and strict calorie restriction.
Mid Day Training session: This will be a High Intensity moderate volume weight training session
Immediately following this session nutrition will switch to an "overfeed" mode to replenish energy stores and facilitate recovery from the weight training session. In the second half of Day 3 your caloric intake should be equal to roughly your body weight x 10 (half of an overfeed day)
Day 4 - Overfeed day.
Today is primarily about recovery and replenishing energy stores. Continue to eat every 2-3 hours adjusting meal size to create a caloric total for the day of about 20 time your body weight. I will be taking in over 3700 calories on these days.
No organized training on these days. Some outside activity or very low intensity exercise to help speed recovery would be acceptable.
Day 5 and Beyond - Back to day 1 and repeat the 4 day cycle.
That's all there is to it.
***Disclaimer*** I do not recommend that you or anyone else follow this program without first consulting your personal physician or qualified health professional. If you would like to see the nutrition program I do recommend as appropriate for most people visit StopDieting.net As of today, 100% of the people that have followed that program, have successfully lost weight.
Daily Blog of My Personal Fat Loss Experience
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