12 day results

Lionsroar · Post by **Lionsroar** » Thu Jun 26, 2008 1:28 am

I'm actually a fitness coach and even so, I started to let self go and gained a bunch of unwanted weight. I had all the excuses in the world, but I finally buckled down and used all the strategies I knew and put myself on a program. Basically I did some form of weight training 12 days in a row cycling intensity levels and followed a diet rich in vegetables. Here's a pic of the results. Oh by the way I took the before pictures as motivation, I think everyone that wants to lose weight should do that, it really motivates you to stay on track. I also did a short documentary for youtube. Anyway feel free to ask any questions.

swanso5 · Post by **swanso5** » Thu Jun 26, 2008 1:52 am

great job...care tp post any training/diet details for us here?

Lionsroar · Post by **Lionsroar** » Thu Jun 26, 2008 2:15 am

Lift weights in circuit fashion. For example, pick a pushing movement, a pulling movement and a leg exercise and do those in circuit fashion for a few sets. Take the time that in took you to complete those sets, rest a couple of minutes and do it again trying to beat that time. Do that a few times. On the following day change the rep scheme and the movements. So for example if on one day you did, bench presses, rows, and lunges, for 6 reps the next day you would do shoulder presses, pull-ups or pull downs and squats for 12 reps. Hope that wasn't too confusing it's late and I only have one eye open

swanso5 · Post by **swanso5** » Thu Jun 26, 2008 2:22 am

i just wrote about that in an article i just did here in fat loss section

Boss Man · Post by **Boss Man** » Thu Jun 26, 2008 5:49 pm

Good work man. Obviously your system may not work for all, but it obviously works and that's what counts, and it worked for you, which is the main thing here.

The best thing is to keep looking forward. Whatever you think of what you did, regards letting things slide, etc etc, doesn't matter now, it's about the future and making amends.

You're doing that, and that's commendable, so just keep believing in yourself, and more will probably come

.

cassiegose · Post by **cassiegose** » Thu Jun 26, 2008 7:20 pm

Dang! Nice job! :)

Lionsroar · Post by **Lionsroar** » Thu Jun 26, 2008 9:42 pm

Thanks. Taking those before pics really woke me up. Here's a pic of one of clients. Hopefully a little motivation for the ladies.

This is a video of her on youtube.

http://www.youtube.com/watch?v=hi7hfqCet3g

swanso5 · Post by **swanso5** » Thu Jun 26, 2008 9:52 pm

all looks good, she had a crack but it looks to me like she's done it before so i think she'd be in that shape before and even recently...it will be interesting how she holds it in the future too

i would get a complete newbie to do it and they'd wouldn't get half the result she did (teacvhing technique, low work capacity etc) so you need someone who has been in shape but is not in shape right now to do and it would be a great little kickstarter

vamp · Post by **vamp** » Fri Jun 27, 2008 7:51 pm

Just wanted to say good job and keep it up.

Lionsroar · Post by **Lionsroar** » Fri Jun 27, 2008 8:49 pm

Thanks Vamp and congrats on quitting smoking.

vamp · Post by **vamp** » Sat Jun 28, 2008 12:34 am

Thanks lionsroar,

Rather proud of that little accomplishment. But can't wait to build a six pack- always wanted one, so, its one of next goals....

When I decide to do something, I don't always make it easy, but then again, would it be worth it if they were all easy?

Lionsroar · Post by **Lionsroar** » Mon Jun 30, 2008 3:06 pm

This is favorite motivational quote "A million mile Journey begins with the first step". Good job on getting started before you know it you'll have a two pack, then a four pack and then heyyyy what's that a six pack. Check up on blog I'm putting up vids of a 12 day workout program. First one will be done today.

vamp · Post by **vamp** » Mon Jun 30, 2008 8:22 pm

Actually, its pretty cool, the 2 pack is just starting to show below the ribs. Centre line is starting to form.

Lionsroar · Post by **Lionsroar** » Tue Jul 01, 2008 8:00 pm

I just finished putting up a workout routine video for Day 1 of 12 day program. Hope it helps. Day 2 should be up soon also.
http://www.youtube.com/watch?v=DGYVctt5rUM

vamp · Post by **vamp** » Wed Jul 02, 2008 6:23 am

Easy to follow, basic workout although if I may suggest an add on of a full body stretch, its the best time to help flexibility, aid in cool down and maximize strength gains from the workout since muscles are warmed up.

(just a thought)