I am approaching the end of Phase 1 of the PFD.
I set out to run this 12 week program to see how ripped up I can get on it.
I started off at a weight of 190 lbs. My goal is to hit 4% bodyfat and it doesn't matter where my weight ends up.
Here are my starting pics :
What's your upcoming goals within 12 weeks?
How's your progress going?
Get in the gym, "Train Insane or Remain the Same"
Don't let anyone or anything hold you back.
You can get in and out in 30 mins or less and do some real damage.
Remember to eat clean and eat often to speed up that metabolism and cause fat burning.
Never go over 3 hours with no food, simply pop about 10-15 almonds to hold you over until you can get a nice meal in.
2011 is now here, and how many of you have decided this is going to be the year to drop that unwanted fat and get that lean body you desire.
Some of you may want that and some of you may just want to get healthier so you can live longer and more prosperous lives.
Sit back and think about things for a minute. Each year we all have, see or hear of our loved ones, friends loves ones etc who lose a loved one due to heart attack, diabetes , stroke and cancer.
There are a lot of cases that being obese or overweight contributed to this heart attack, stroke or case of diabetes.
Why can't we all just take a moment and sit back and think about how precious life is and how easy you are throwing away good years by constantly indulging in fast foods, ice cream, pizzas, sodas, sugars, candy, all that junk that can lead you straight to the area where those loved ones have already been.
Do you remember all that heart-ache you felt when your loved one passed or when that great friends loved on passed away?
More than likely, if you are this type of eater and overweight , the same thing happened to those loved ones is going to happen to you, then your family and friends are going to be in sorrow and feeling the same way you did when your loved one passed.
Why can't you take a couple hours out of your week to prep you up some healthy foods rather than hitting up a drive thru 2-3 times a day and getting that grease loaded, salt loaded food?
Anyone can go to a local store, buy what are called Ziplock Zip n Steam bags. Take any meat source, eggs etc, place in these bags, pop it in the microwave for 5-7 mins and watch it steam up some delicious , healthy foods.
You can buy steamfresh vegetables where you can simply pop those in a microwave for 3 mins.
Now add that up. You have spent no more than 8 mins in prepping up a days worth of HEALTHY foods.
Now that that issue is solved, you still have the sweet tooth issue, right?
How about trying out some protein powder, the stuff today tastes just like any milk shake you could get from a restaurant.
Many people think this stuff is all thick and nasty but that's not the case today. Today it is truly amazing how it tastes.
You can also go out, buy you some sugar free jello puddings rather than buying the full sugar version. The taste is no different.
For sodas, how hard would it be to switch to diet? Do you realize how much sugar you put in your body in 1 can or 1 bottle of soda? It ranges from 50-100 grams of sugar. Imagine drinking 5 per day, that can lead up to 500 grams of sugar.. It's disgusting once you think about it.
You get the urge for a candy bar? Eat a protein bar instead, those are high in protein and normally low in carbs and have incredibly low amounts of sugars and fats.
How many of you eat 2-3 times per day and think by doing that, that you will actually lose fat?
This is a proven fact that you don't lose fat by eating like that, you lose muscle mass.
When you eat 2-3 times a day, your body takes those foods and stores them to fat cells, it does this because it thinks you are literally starving it and it knows that your body must have fat to be able to keep you alive.
So what it does is, it stores those foods as fats, slowing your metabolism and then starts to fuel your body with muscle, which is called catabolism. Catabolism is the burning of muscle tissue due to you starving it by eating only a few times per day.
If you start to eat 5-6 times per day, this is the real and safest way to burn fat. You would eat high protein, lower carbs and moderate healthy fats every 2.5-3 hours, starting within 20 mins of waking up.
If you get your body used to that, it will no longer store foods as fats, it will simply speed your metabolism up and given enough time, melt inches of fat off your body.
Water consumption is extremely important. Everyone should at least drink 1/2 gallon per day, this will not only push toxins out of your body but it will also push excess water out of your body, giving you a leaner look.
If you are someone who works out , you should take in 1 gallon per day and 1/2 of that while you workout.
Do you think you have to be in a gym 7 days a week to see changes?
If you do, you are wrong. Sleep and working out only really makes up about 20-25 percent of your progress, eating is where the true progress comes from.
You can hit the gym 2-3 days a week, 25-30 mins, and within 2 weeks, I guarantee your energy levels are up , you feel better inside and out and you will also see a new mental focus.
If you don't want to go to a gym, do something at home, you can simply do crunches, pushups, get you some cheap resistance bands from a local store or order them online.
You can also get you 2 1/2 or 1 gallon water jugs and use those as your training tools, you can do curls, presses and almost anything you can do in a gym, all with just 2 water jugs.
There might have been a time I would listen to excuses and think they were legit but since I have been working from http://www.fitnesspoynters.com , I have saw some amazing things take place, some of the most amazing are seeing soldiers who are deployed to Iraq and the awful Afghanistan. These people have found ways to eat clean from chow halls that offer very little healthy foods, they have found ways to train and do it right with very little equipment, often times making up equipment to train with.
If these soldiers can make these insane changes and do it under those conditions then there is no reason that someone living a free life in the United States or other Country around the world couldn't make the same changes. Most of us have the luxury of going to a store, buying what we want, cooking it when and how we want, going to a gym working out when you desire and with whatever equipment you find.
This is all easy compared to what those soldiers are going through over there in those dangerous places.
So tell me, what's holding you back? Do you have the determination to make change happen? Do you have the discipline to overcome the temptations? And do you have the drive to make this a daily habit of yours and not let anyone or anything stand in your way or hold you down from making these life changes?
Lets do this people, get in your zone and make some insane changes happen in 2011.
Hit me up if you need any advise, if you need assistance with a meal plan or a workout or all 3.
You can find me at
www.fitnesspoynters.com : You can go here and find you some major motivation, there are pages upon pages of testimonials of real people who have made life altering changes. You'll also find some of those soldiers I was talking about.
Happy New Year.