12 Week Transformation – The Finish Line

Adam Before And After Adam Before And After

After 11 weeks of diet and training the finish line was finally crossed! With the goal being an all over body re-composition, it is safe to say…… GOAL ACHIEVED! What’s even better is that it was done gradually with no crash dieting methods. This meant training and nutrition changed week to week, the reason for this was with such a small time frame if you wait until results taper off you are already falling behind your true potential.

So if this is what you can do in 11 weeks…. Imagine what you can do in 1 YEAR!

But notice I did say 11 weeks, now this is down to a booked holiday which stole one week from us just 4 weeks from the end……..NIGHTMARE! Now of course this is not ideal for any transformation challenge. A 1 week break from both training and diet at this point can totally smooth over any progress with condition, but whenever coaching a client life is going to throw obstacles in your way! So guess what we made the best of the time we had and pulled it back in the final weeks!

To give you a snapshot in time and an idea of our day to day training structure I have included a breakdown of the CV and resistance training program from our 1st session of the week post-holiday break:

Monday (AM)

 

Exercise Reps Sets Rest
Alternate oblique cable crunches 15-30 4 1 Minute
Mountain climbers SUPER SET bicycle crunches 30 seconds each 5 1 Minute
Plank 30 seconds - 1 Minute 4 1 Minute
Bike HIIT 20 Min’s 8 x 30 second sprints (1 min rest)

6 x 15 second sprints (30 seconds rest)

0.5-1 Minute

 

Monday (PM)

Exercise Reps Sets Rest
Flat barbell bench (Using resistance bands) 1 x 10-12

2 x 8-10

1 x 6-8

4 2 Minutes
High incline cable fly’s 1 x 10-12

2 x 8-10

1 x 6-8

4 2 Minutes
Smith machine high incline press 1 x 10-12

2 x 8-10

1 x 6-8

4 2 Minutes
Flay dumbbell fly’s 1 x 10-12

2 x 8-10

1 x 6-8

4 2 Minutes

Not that complicated I bet you’re thinking….. And you’re right it’s not! For a 1st time re-composition I wanted to keep things as simple and as effective as possible. But there are some fundamental rules here I have followed when structuring the above workout program. Some of the rules I have followed are below which you can use when structuring your own routine:

For cardio we alternated between HIIT and steady state! Monday, Wednesday and Friday we would do HIIT and an abs circuit and Tuesday and Thursday we would stick to some long duration steady state. As we were restricted with morning training times it meant we had about 50 minutes. So we would alternate between HIIT and abs one day and then a full session of steady state the 2nd. This allowed us to reap the best benefits of fat loss and core conditioning within the time parameters we had.

For resistance training we kept it compound and heavy! We needed to give Adams body a reason at this stage to hold onto his muscle while he was in a calorie deficit. So we kept the reps low, weights heavy and exercises compound. We dropped all the extra workout intensifiers we had used previously such as drop sets, negatives, super sets etc as I didn’t want him eating into his muscle and was very conscious of keeping the session as short and as intense as possible.

For frequency we moved up to 2 sessions per day! The reason for this is simple, for a 12 week transformation to reach our fat loss & muscle maintenance goals we needed to ensure abdominals where being trained on an alternate day basis, cardio was a daily activity (ramping up Adams metabolism throughout the day) and each body part was being hit at least once per week with resistance training (2 times for lagging body parts such as glutes, quads and hamstrings).

For structure we broke the sessions up into 1 morning and 1 evening session! Both lasting only about 1 hour to ensure we minimise any chance of catabolism. HIIT Training was always to post resistance training if coupled together and was always in the morning allowing us to kick start Adams metabolism. The reason this was done post resistance training was because as well as dipping into the bodies fat stores, HIIT training will also cause you to draw on muscle glycogen. It is this muscle glycogen we need for resistance training, so to ensure he could still perform during resistance training HIIT is always to follow.

I am sure you will agree that what has achieved here in as little as 11 weeks has and will have had a massive impact on Adam physical appearance, fitness and overall health. But don’t limit yourself to just a short term diet. We can see great results can be made if you are willing to make some serious lifestyle changes in the short term, but always make sure they are maintainable  and with your health (not just appearance) in mind.

 

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About the Author

My favourite training techniques and styles include Y3T, FST-7 Principle, DTP, HIT, 5x5 Strength Programs. Over the last 9 years I have submersed myself in a bodybuilding life style, training alongside competitive bodybuilders and fitness athletes to fast track my knowledge. I have made it my goal to try and test the most popular and effective training techniques/programs, diets and supplement stacks to be able to provide solid advice supported up by own personal experience.
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