I am going to tell you exactly how I am going to do the 60-day transformation. From the program, to the nutrition, to lifestyle changes I have made.  Today we will discuss the training program.

Lifting: MBSC Athlete Program

I have talked about this on the podcast already, but I am going to mention it here. I have been lifting with one of the athlete groups at MBSC. Personally, I think it is the most well rounded effective program in the industry. If you want to see the same exact program I am doing, all you need to do is log on to BodyByBoyle Online. Yes, it is $40/month, but I can’t just write out something people are working hard on and paying money for. Check it out here: BodybyBoyleOnline

If you don’t want to see the exact program I will outline it real quick.

• Foam Roll
• Stretch
• Activation
• Mobility
• Speed
• Plyos
• Medball
• Strength
• Conditioning

All put together into a 90-minute session. You don’t even need to do this much and to be honest your facility probably doesn’t have the equipment to do everything we do at MBSC. I have two things to say about that.

1. Find a Better Gym

2. You can modify some of this stuff to make it health club friendly. For some ideas I will forward you to a T-Nation article I wrote a few years ago: http://www.t-nation.com/free_online_article/sports_body_training_performance/inject_some_testosterone_into_your_health_club

To be honest, you are going to be best suited finding a program designed by someone you like and trust. Here are some of the better programs out there depending on your personality.

(The Little Mac Training Program)

• Burn the Fat Feed the Muscle (Tom’s BtFFtM is one of the best fat loss books out there and it is constantly updated with his latest stuff. Tom is one of the brightest guys in the field and has the research to back everything he promotes)
• Show and Go (For the dude looking to get stronger and likes EC’s stuff)
• Fat Loss Forever (ball to the walls workouts)

Again, these are just some options, also check out the New Rules of Lifting books on Amazon.

If you are going to take on the programming responsibilities here are some simply tips:

Don’t overdo it. Think of the minimal effective dosage needed (stolen from Boyle). You don’t have to do 10×3, train for 2 hours, 6 days/week, or anything else that will cause you to feel dead. Recovery is going to be a little bit of a challenge when you are in a caloric deficit. All I am saying is that you should do anything crazy to exacerbate this.

What About Conditioning?

There are pretty polar opinions on how you should address conditioning. Some say you should do some steady state cardio (i.e incline treadmill walking or light cycling). Others will say you should be doing sprints on the local football field and intervals on the bike until you bleed through your eyes.

• Here is my opinion. IT DEPENDS. It really does depend on a few factors:
• How much time do you have?
• How big is your caloric deficit?
• Does your blood sugar crash easily?
• What do you have available to your disposal?

You might have to play around with a few different forms of conditioning to see what best suits you and what you enjoy most. Personally I would rather push a sled or work on my shuttle runs, even if I know those will cause me to be a little more beat the next day.

Come back tomorrow for the nutrition discussion.

Alwyn Cosgrove and Lou Schuler come on the show to discuss why metabolic training is superior to interval training, self limiting exercises, changes to Alwyn’s fat loss programs, Lou’s inspiration for the book and more!

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(If somehow a 6th and 7th Fast and Furious movie can be made anything is possible)

Decided What You Want to Achieve

This is probably the most important aspect of the whole process. Take a few minutes and decided what you want. Here is a list of possible priorities:

• Strength
• Leanness
• Hypertrophy/Bigger Muscles
• Atrophy/Smaller, Less Bulky (yes, some people strive for this)
• Speed
• Agility
• Athleticism

Think: do you want to be a bodybuilder, action star, ballerina, MMA Fighter, or Jessica Biel’s Bad Ass Physique.

And when you ask this, I mean in regards to physique and performance. Let me explain some more.

Personally, as corny as it sounds, I want to go towards the action star goal.

(MI: Ghost Protocol is Amazing, Buy the Blu-Ray tonight!)

• Strong (And improve bodyweight exercise endurance (i.e. pushups, pull ups))
• Lean
• Agile
• Fast

Another way to look at it is, “athletic,” but it is much cooler to call something the, “Action Hero Workout” (ebook trademark pending).

(Paula Patton is a Serious Bad Ass in Ghost Protocol)

Personally I am good with where my strength is at. I am not going to bench 350, deadlift 500, or Squat 500. I am OK with that. It is something that I can live with. But I do believe that everyone needs to have some prerequisite strength.

Men: Deadlift 2xyour bodyweight

Women Deadlift your bodyweight

 

Men: Bench your bodyweight x8

Women: Bench your bodyweight x1

 

Men: Perform 12 bodyweight chin ups

Women: Perform 3 bodyweight chin ups

And before people freak out, those are just suggestions, if you cannot do these it does not mean you are weak. And if you can do a lot more, you are not stong and bulletproof like 50 Cent.

Give Yourself One or Multiple Deadlines (Goals)

Everyone out there is going to give different advice on this. Some say that the ticking clock will be too stressful for some. Some say that you need to have monthly goals, some say weekly, some say daily. All that I will tell you is what I am doing and why. You can decide if it works for you.

Another thing we hear all of the time is that we should not be concerned about the number on the scale. I agree with that to a certain extent, but I like to have an idea of where I am at throughout the process.

My Guidelines for weighing:

Every 72-96 Hours

First thing in the morning

Underwear Only

Evacuate the bladder

 

I just write the number on the mirror with the day next to it with a dry erase marker. It is simple, easy, and non-obsessive.

Personally one of my goals is numbers based: 180 pounds

Along the way I will be taking weekly progress pictures, but I do think that is the magic number that I should be at personally.

This deadline is an actual occasion. I am the best man at my best friend’s wedding. In Orlando Florida…In June…(There will be a pool at the reception, or at least there should be…). So personally, I want to look my best for the event in support of my bro.

You can do anything you want for measuring your goals and the stipulations for measuring your progress. June 1 is 5 weeks away…

Before we wrap up part II, here are my specific goals again.

• Weight 180 (Starting weight is 200.2)
• 20 Bodyweight Chin Ups in 1 set
• Improved mobility all around

Yes, 20 pounds in roughly 8 weeks. Hard to achieve? Yes. Doable? You bet your ass!

In Part III I will be outlining my training and the reasoning behind it.

Transformations.

You have seen them before on websites, in supplement ads, and at your local gym. With the use of Supplement A or Service B you can get in the best shape of your life in 60-days.

In this series I am going to show you how to do just that. But before we dive in deep, let’s go over some back-story.

If you have been listening to the FitCast for the last few episodes you know that I have been pretty sedentary to prep for MBSCThrive. Leading up to this time period of about 10 weeks I wanted to test some things out.

1. Set Point Theory

To put it simply, set point theory is the idea that once you reach, and then maintain a certain bodyweight for an extended period of time (6+ months) your body with be, “magnetized”  towards that weight.

2. Can I Recreate a Supplement Ad?

Ever seen a Hydroxycut ad in a magazine or on TV? They always have these crazy 30 day transformations where some really jacked and fat guy becomes very lean after using their product.

Here is an example:

Here is some insider knowledge. The supplement companies literally pay figure competitors/models to fatten themselves up. Then they take a picture of the model all depressed and with poor posture and fattened up as a before picture. And in 60-days of hard cutting they are back to their previous figure competitor physique. Pretty cool huh? Of course you wouldn’t call for that, but fat loss supplements are now a multi hundred million dollar business!

(I know….)

3. What Do My Clients Go Through?

We should all walk a mile in our client’s shoes. This is one of things I will be talking about in this blog series, the addictiveness of poor eating and how to break the poor habits associated with it. One thing I will say in advance, I didn’t realize it was quite so hard to break these.

4. How Would My Mood and Sleep Be Affected

This is a, “no shit Sherlock” thing, but yeah, my sleep was not improved by eating poorly for 10 weeks. Surprisingly with the idea that I was gaining weight on purpose made me feel pretty good about it. So if anything my confidence and mood was improved.

Now For the Real Content…

How to Do Your Own 60-Day Transformation

(Transporter, not a Transformer)

So I basically did the same thing as those supplement ads. Put on some body fat in hopes to test some theories and recreate an ad. I am going to share every step I take from the program, to the nutrition, to dealing with the psychological aspects, and last but not least some bad ass before and after pictures.

Now I want you to join in with me, for 60-days own your body and life and potentially change your life.

Come back tomorrow morning for the first installment.

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Download Via iTunes 

MP3 Download/

RSS/ZUNE

Download Via iTunes 

MP3 Download/

RSS/ZUNE

Download Via iTunes 

MP3 Download/

RSS/ZUNE

Download Via iTunes 

MP3 Download/

RSS/ZUNE

After reviewing all of the books that John and Dan Go put together, it is clear that they put together one hell of a package to get anyone who is interested in Intermittent Fasting. Let’s take a look at what is included real quick:

• Fat Loss Forever Manual (This is the main book that houses all the how and why behind the program)
• Fat Loss Forever Lifting Manuals (John breaks down the workouts into the following categories: GH Surge (formally Lactic Acid Workouts), Complexes, Density, and Dynamic Workouts
• Food Guide (Focuses on what foods you should consume)
• Supplement Manual
• Program Calendar: this makes the program idiot proof. They spell out how you should eat and train on each day of the week. There is some wiggle room based on your schedule.

The Fat Loss Forever Manual hits on the biggest obstacles when it comes to IF. One of the simple but important ones is, “Only buy your cheat foods on the day of your cheat day. Then after the day is done GET RID OF THEM. Remember? If itʼs there youʼll eat it? Throw them in the trash once the Cheat Day is over.” Again, it might sound simple, but it is a reality that some people just don’t want face because they feel like they are wasting food.

They also include a list of Fasting Tips that will help curb appetite and keep you on track and losing fat consistently.  Trust me, when you are 24 hours into a 36 hour fast, you will need all the help you can get! Fat Loss Forever does a great job removing all of the boundaries that might get in your way and gives you all the help you need to succeed. 

Now to the training program. John and Dan have tailored the lifting program precisely for the type of fasting that you are doing that day. This is important as training while doing IF is a balancing act making sure that you are not overdoing it in the weight room while in such a deficit. Otherwise you might find yourself so tired from the previous session that your lifts will find their way down to the dumps. You won’t be doing bicep curls and leg presses. John is utilizing multijoint exercises like lunges, push ups, chin ups, deadlifts, etc., to get the most out of your time lifting.

Overall I think John and Dan did a great job cultivating a ton of information into one book and it will be interesting to see how people do on the modified IF setup that utilizes the best aspects of every program. If you are interested in Intermittent Fasting, I highly recommend checking out Fat Loss Forever.

Check Out Fat Loss Forever and Get in on the Launch Discount!