Personal Transformation over 3 months!

Personal Transformation over 3 months! 

Now here is what you can achieve in 90 days or less. 

This was a simple experiment to prove that you CAN gain muscle whilst losing fat at the same time.

 With continuous Effort Week in and week out, CONSISTENCY.... and ill say it AGAIN... CONSISTENCY is key. 

Always trying to Achieve that little bit more with your workouts and trying to cut down those extra calories just that little bit more

My starting Measurements were as follows.

Measurements

Shoulder Circumference (area around the front back and sides total) 

45 inches

Waist 

34 Inches

Weight 

71 kilos

Here are the Before Photos! 

And here are the After photos. none of these images have been touches up. this is 3 months of good solid training and i event went out on the weekend and enjoyed myself too, i ate what i wanted but when you stick to my program you get guaranteed results! 

Now How did i do it?

i knew what my calorie intake per day maximum was to still maintain fatloss and didnt go over it, I fast between 1-3 days per week for 24 hours depending on how my weekend was looking, making fat loss a breeze. and i trained a minimum of 3 days a week and NO CARDIO!!! Yup no long boring cardio!! EVER!!!

Now what i was able to achieve was

Shoulder Circumference (area around the front back and sides total) 

46 inches

Waist 

31.5 Inches

Weight 

69 kilos

To sum it all up 

	BEFORE	AFTER	CHANGE
Shoulders	45	46	+1
Waist	34	31.5	-2.5
Weight	70	68	-2

Now guys Stay Tuned because i have some clients who have achieved amazing results just like i have and ill be spreading the buzz in the coming days about their amazing results and how far they have come. 

Now if i can do it! you can do it! 

Fatloss over the Eater break!

Yes you can actually lose Fat at a time where you are probably doing less, eating a bit more generally and spending time with family and friends. How is this possible.

Intermittent Fasting.

Now if your not familiar with IF i will post some links below for you to read up on it a bit more.

I always practice what i preach, and if i didn't believe in it i wouldn't be talking about it.

Leading up to the holidays i can guarantee everyone is almost going to overeat at some stage, you have lots of meats, pastas, deserts, CHOCOLATE (my favorite) and i can assume most of you will partake in consuming moderate to large amounts of Alcohol. (i can certainly vouch for that)

Now just remember. Its is not the end of the world (or your diet/fat loss goals) if you were to over eat for 1-2 days. In fact you may find if you have been dieting for a consistent amount of time and your slightly over eat you may get the "whoosh effect" and drop a kilo or 2.

How to combat those days when you know your going to be having huge amount of calories and enjoying your time off. Lets say that you know you calorie allowance for the Week is 1200 calories a day which is a total of 8400 for the week to still be losing fat. now it doesnt matter if you eat them in 2-3 or even 6 days that would be your goal to stick to and this is to still maintain weight loss, even if you go over slightly this is just one week out of 52 of the year!

Take a slight break from eating. If you know you going to pound down 1000 calories worth of death by chocolate this weekend, make sure you create a large enough gap in your total weekly calories intake to allow for it.

1. You may try going from morning till evening without eating and try drinking lots of water to keep you're hydrated and hunger at bay till your feast.

2. You may cut out 1-2 meals each day leading up to the weekend to allow yourself to have the extra 500-1000 calories over that Friday and Saturday night to enjoy yourself a little bit more with friends and family.

3. Most important is staying on track after the holidays, as soon as its over you get right back on board. Dont think for a second that all your hard effort has been sabotaged.

After all your probably working you butt off right now so you can get into shape and look good for these social events. So people look at you and can say "WOW you look amazing whats your secret" then you can tell them that " I follow the advice of Shannon and he helps get me amazing results"  (haha jokes on that last part)

Enjoy it while you can

for more information on Intermittent Fasting i highly recommend

East Stop Eat by Brad Pilon

and also

Leangains.com by Martin

Both are experts in their fields and i have been following their advice for years, its how i manage to stay lean all year round and eat almost what ever i want!

Happy Easter Everyone i hope you all enjoy your little break.

15 minute Fat Blasting Workout!

15 minute Fat Blasting Workout!

Pushup
Prisoner Squat
Squat Thrust
Jump Lunges
Burpee

Perform all exercises for 50 seconds each followed by a 10 second rest complete for 3 rounds!

Do these on days when you are not heavy weight training to keep your metabolism fired up. Its a no excuse workout as it can be done anywhere.

If you reading this post you have time to workout!

To get more great info, fill in your details to the right and you'll have instant access!

Eat What You Want and Still Lose Fat!

I ate a huge feast on the weekend. It was filled with Dips, wine, chocolates,
TGIF bacon cheeseburger. But it all tasted amazing. I then topped it all off
with an ice-cream. And I’m still losing fat!

My day wasn't a problem for two important reasons:

1. I completed 2 days of fasting throughout the week

2. I have trained my butt of in the gym, pushing hard with heavy weights all
week and have been very strict with my calories every other day.

Now a lot of you probably haven’t even heard of Fasting for Fat loss, or have
your 6 meals a day because  "that’s what you're meant to do" or can’t go an
hour without eating without thinking you will lose muscle mass.

But it just makes sense doesn’t it?

Eat less and you will lose more... Why complicate it?

I have gotten fantastic results from it, my clients are getting fantastic
results from it and I haven’t heard one complaint of muscle mass loss the
entire time.

In fact you will find you will have a lot more energy on days you train on an
empty stomach compared to the days you are training on a full stomach. If you
don’t believe me try it out.

You get a great bunch of benefits from fasting as little at 16 hours up to 24
hours. Not only will you be burning more fat but the effect it has on HGH is
great. I don’t know of any other way (besides supplements that aren’t proven to
work) to increase this fantastic hormone for helping you burn fat.

"Fasting triggers the “growth hormone response” and this response is what
prevents you from
losing muscle while you fast36,37. And, since your muscle is largely
responsible for your
metabolism, growth hormone also plays a large part in keeping your metabolism
elevated while
you are fasting.38
Not only does growth hormone prevent you from losing muscle while you fast, but
it is also vitally
important in the process of releasing your stored fat so it can be burnt for
energy. This growth
hormone response to fasting is so important that some researchers have actually
argued that in
the yin and yang of fed and fasted"
Direct quote from Eat stop eat by Brad pilon page 52

Fat loss simply comes down to calories in vs. calories out. Eat what you like
as long as it is under your maintenance level of calories (which is very
specific to you) and you will always succeed at Fat loss.

And what’s an easier way to take out a huge chunk of calories out of your day
than but just simply... taking a break from eating?

I highly recommend the book Eat Sop Eat by Brad Pilon he is an expert in this
field and recommend you gets it today. It will change your life forever!

FREE workout finisher to incinerate fat!

I received an e-mail from a client the other day with a question reguarding intensity.

Basically this client mentioned that during her workouts she was doing the reps and sets that were allocated which is great, but she also mentioned that she wasn't getting the level of intensity she was after.

Now sometimes you have to step it up a notch to really get your heart pounding.

Here i have written you a FREE Metabolic Boosting finisher you can add onto the end of any workout if you feel like you aren’t quite getting that burn your after it.

All exercises are done back to back and you need to complete as many round as possible in 10 minutes

1) Jump Squats – 15 reps

2) Mountain Climbers - 20 reps per side

3) Jump Lunges – 15 reps per side

4) Burpees - 10 reps

Now You try it and take it for a test drive. I haven’t had anyone complain about it yet… Except that it hurts for a few days after! Lol

Burn that fat and boost your fat burning capabilities for up to 38 hours after this finisher.

Free Bodyweight Fat Burning Workout!

Having a gym membership is great but what about those days or times when you just cant make it in? its no excuse for not reaching your goals. You really don't need access to any fancy cardio machines, vibration plates or lots of heavy weights to burn fat. You can get the body you desire in the comfort on your own home aswell.

Now you know this, there's no excuse for missing a workout. Here is a workout that you can use in conjunction with your current training program. Perform Workouts on non weight training days to help boost you metabalism untill your next session. Each session should only last around 15-30 minutes, so even if you're busy, you can still get your training done.

Workout 

Perform 4-5 rounds with a 10 second rest between exercises and a 1/30 rest between circuts.

-          Body weight Squats - 50 seconds

-          Wide Grip Pushups (outside shoulder width)

-          Jump Lunges - 50 seconds

-          Lying Hip Extension - 50 seconds

-          Plank - Until Failure 

Home Workout Guidelines

Just as gyms have rules, you need to set yourself some guidelines when working out at home.

-          Don't turn the TV on while you're training, it'll only distract you try to train outside in the sun.

-          Unless you're actually meant to be training with someone, make sure there's no one else in the room when               you're working out. it won't help your concentration.

-          Wear comfortable workout clothes.

-          Put a mat/towel down so that you don't scratch or sweat on the flooring, and so your back is protected when doing floor work. it will also protect your knees and hands.

-          Work just as hard as you would in the gym.

-          Make sure you always warmup, No matter what. 

-          Use proper exercise form and train conservatively in all workouts.

And the number one rule - enjoy yourself.

Top 5 Exercises to create and Powerful Lean Body

Top 5 Exercises to create and Powerful Lean Body

Best Exercises. My choice of the 10 best lifts to gain muscle mass while building strength and burning fat are right here!

Squats

Pushups

Pullups/Pullsdowns

Deadlifts

Plank

They are also called the basics for a very goos reason. They work!

Stick to the Basics its best advice for for anyone new and old, always incorporate these foundational exercises into your programs.

Doing a bazillion different exercises can only hurt your progress because you would have to spread your focus too much. For now stay away from the tricep extension and the dumbell curls and get the most out of your limited time in the gym.

This is the utimate way to burn the fat and build huge amounts of lean muscle all at the same time. Compound and functional exercises will get you better results in a shorter amount of time.