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.