Ready to Change Your Life Forever?
So here's the deal!
Most Americans now need to lose weight. You may be one of them. I am going to provide the solution to your problem and if when you get results all I want is for you to be a testimonial for this program!
I will post all of the before and after pictures on this site. No weigh in, no % of total weight loss and no body comp measurements. Just pure right before your very eyes transformations!
Dead Line
You can start and end your 12 week challenge whenever you'd like.
Entry Fee
The entry fee will be $5 per month and the prize will be a life changing experience. I have given you the first 6 weeks so the three $5 payments will cover your second 6 weeks. I am giving you the first 6 for FREE!
We will be logging meals & logging workouts...which I do recommend. 80% of your results will come from your nutrition!
Picture (optional)
The pictures will need to be taken with a newspaper in hand so we can see the actual date of the photo. Pictures also need to be in a bathing suit and a front back and side shot. It's important that all of the photos be of the same pose so they all compare equally. Sample.
Guidance & Support
So here's the guidance I will give. Each week I will record a video of the exact workout you need to do with my recommendations on frequency, duration, nutrition, supplementation and all that jazz. You follow the program as instructed. You won't need to do anything else outside of what I give as homework unless you really want to. Each day you will need to spend about 40-60 minutes exercising. You may need some equipment but I will keep things very basic I promise. You won't need a gym membership unless you want one.
You will also have access to articles, exercise examples and tons of information regarding nutritionand fitness. This alone is worth the $50 bucks per month.
The first six weeks of videos will be placed on this site so be sure and check in as often as you need to for more instruction or weekly for your assignments. In order to access the other 6 weeks you will need to pay the $5.
In addition to all of this, you will have your own unique username and password so you can log in and record your exercise and calories and get guidance and support from yours truly. I will be keeping a watchful eye on you the whole time.
Once you've signed up using the form above, you will get an email with your username and password. You can then log in and pay for the program. Then you can look through all of the tabs and familiarize yourself with the software. It's very easy to use!
First you will need to fill out the health history form online and then fill in your goals and starting stats. These stats will not be used in the judging but are for you to see the awsome transformation.
After filling out the stats you will set your nutrition targets (amount of calories). Much of the work is done for you and I will look it over once you get started to make sure it is all correct.
YOU WILL HAVE EVERYTHING YOU NEED TO MEET YOUR GOALS!
Not Sure?
If you are not sure about it yet just come back to this site each week and follow the instructions of the video a couple of times to see if this works for you. Don't waste to much time working out without recording your before stats!
So what do you think?
Are you ready for the challenge?
Do you think you can finally make it happen for yourself? I can't make it any more convenient or cost effective for you to work with a personal trainer.
Enrollment is open as of now! Soon I will post all the pictures of everyone that has completed their 12 weeks and submitted pictures.
GOOD LUCK!
Submit your entry form above and then proceed to pay using your log in details.
After I get your forms (enrollment and health history), your entry fee and your before picture I will send you an official confirmation email and you will then get some special email workout tips each week to help you along.
If you choose not to submit pictures and just do the challenge that's fine. You will still get great results!
So Let's Get Started!
Week 1
Start eating 5 small meals per day.
Find out how many calories you need each day.
Start doing 30-45 minutes of low heart rate (65%of your max) cardio 3 times each week.
Find out what you heart rate zone should be.
Follow this strength training routine for 3 circuits of 12-20 reps, 3 times this week.
Week 2
In addition to eating 5 small meals per day I would now like for you to focus on logging your meals and calculating how many calories and how much protein, carbs, and fat you get each meal. Try to get a little protein, carb, and fat in every meal.
If you'd like a meal plan prepared for you I offer this service as well.
Find out how many calories you need each day.
This week do 30-45 minutes of low heart rate (65% of your max) cardio 2 times each week and 20 minutes of interval training 2 times.
Interval cardio:
Using a bike, treadmill or elliptical, start with a warm-up of 3-5 minutes and then increase the level or speed as fast as you can handle for just 20-30 sec. At the end of the 20-30 sec. decrease speed or levels back to warm-up settings. Recover for as long as you need and then repeat. At the end of each high interval, as soon as you decrease setting you should become out of breath. This is a sign that you are working at the right pace. Just be careful that you do not push yourself to hard. Do as many intervals as you can fit into your 20 minutes. As you improve your fitness level you will recover more quickly between intervals.
Find out what you heart rate zone should be.
Follow this strength training routine for 3 circuits of 12-20 reps, 3 times this week.
Week 3
In addition to eating 5 small meals per day with protein, carbs, and fat in each meal.
Try toeat every 3 hours.
Use a your food log and decide ahead of time what youwill eat.
Decide on recipes and make a shopping list. Even try tocook most of your meals on Sunday for the whole week.
Most people succeed by making their meals fast and accessible.
This week do 30-45 minutes of low heart rate (65% of your max) cardio 2 times each week and 20 minutes of interval training from zone one to 3 (80% of your max)2 times this week.
Interval cardio:
Using a bike, treadmill or elliptical, start with a warm-up of 3-5 minutes and then increase the level or speed to zone 3 for just 60 sec. At the end of the 60 sec. decrease speed or levels back to warm-up settings. Recover for 2 minutes and then repeat. At the end of each high interval, as soon as you decrease setting you should become out of breath. This is a sign that you are working at the right pace. Just be careful that you do not push yourself to hard. Do as many intervals as you can fit into your 20 minutes. As you improve your fitness level you will recover more quickly between intervals.
Find out what you heart rate zone should be.
Follow this strength training routine for 3 circuits of 12-20 reps, 4 times this week.
Week 4
In addition to eating 5 small meals per day with protein, carbs, and fat in each meal and eating every 3 hours. Use a planner and decide ahead of time what you will eat. Decide on recipes and make a shopping list. Even try to cook most of your meals on Sunday for the whole week. I also want you to track the carbs, protein and fat.....and vary your carb intake every day. One day 60% of your calories and the next just 35% of your calories.
This week do 30-45 minutes of low heart rate (65% of your max) cardio 2 times each week and 20 minutes of interval training from zone one to 3 (80% of your max)2 times this week.
Interval cardio:
Using a bike, treadmill or elliptical, start with a warm-up of 3-5 minutes and then increase the level or speed to zone 3 for just 60 sec. At the end of the 60 sec. decrease speed or levels back to warm-up settings. Recover for 2 minutes and then repeat. At the end of each high interval, as soon as you decrease setting you should become out of breath. This is a sign that you are working at the right pace. Just be careful that you do not push yourself to hard. Do as many intervals as you can fit into your 20 minutes. As you improve your fitness level you will recover more quickly between intervals.
Find out what you heart rate zone should be.
Follow this strength training routine for 3 circuits of 12-20 reps, 3 times this week.
This is the last week of stability training.
Week 5
In addition to eating 5 small meals per day with protein, carbs, and fat in each meal and eating every 3 hours. Use a meal planner and decide ahead of time what you will eat. Decide on recipes and make a shopping list. Even try to cook most of your meals on Sunday for the whole week. I also want you to track the carbs, protein and fat.....and vary your carb intake every day. One day 60% of your calories and the next just 35% of your calories.
This week do 8 minutes of medium heart rate (75% of your max) cardio between each strength training interval.
Interval cardio:
Find out what you heart rate zone should be.
Follow this strength training routine for 4 circuits of 12 reps, 3 times this week.
This week we create a little muscle confusion by running through a quick circuit and integrating the cardio into the strength training session..
Week 6
- Eat 5 small meals per day with protein, carbs, and fat in each meal
- Eating every 3 hours
- Use a meal planner and decide ahead of time what you will eat
- Decide on recipes and make a shopping list
- Try to cook most of your meals on Sunday for the whole week
- Track the carbs, protein and fat.....and vary your carb intake every day
- Only allow 40% of your carb intake to come from starchy carbs
This week do 15 minutes of medium heart rate (75% of your max) cardio before strength training.
Find out what you heart rate zone should be.
Follow this strength training routine for 3 circuits of 12 reps, 3 times this week.
If you've made it this far and have not joined you should do so today!
Tuesday, July 28, 2009
Watch this video about obesity from CBS news! The point is....we can provide the solution! It's right here in the Fat Loss Challenge!
Thursday, June 25, 2009
How to lose weight and get in the best shape of your life!
Search This Blog
Blog Archive
Sign up here!
