A quick summary for those of you who prefer to read a book from the back: In 12 weeks, this crazy busy 42 year old father of four (and husband of one ) went from a very out of shape 250 pounds to a ?getting fit? 214 pounder.
I lost 36 pounds, 6.5 inches off my waist, and reduced my bodyfat over 8%. I?m still a crazy busy father of four, but, with the help of Craig and Turbulence Training, I?ve figured out how to incorporate a very effective fitness routine into my schedule. While this isn?t the end of the story, it is the end of this chapter, titled ?Transformation Contest 9.?
Now for the rest of the story
While I was mostly overweight as a child, a love and affinity for sports helped me slim up in high school and I remained in great shape (numerous sports, running, triathlons, etc.) until my late 20?s.
When I got married right before turning 30, I weighed 200 pounds (at 6?3?) and felt very good about myself. Since then, I let life get in the way of my health and fitness, eventually reaching 275 pounds (I gained 25 pounds with EACH of my first three children).
In January 2010, I made yet another resolution to get back in shape. By August 2010, eight months later, I was down from 270 to 250 pounds. While I was making decent progress on my own, I had ?been there? many times before lose 20 or so pounds, keep it off a short time, then gradually let the weight creep back on.
I came across Turbulence Training while doing some random fitness-related web surfing a couple of weeks before the start of this contest. When I purchased the TT Program, I thought I was getting some neat workouts. In reality, I tapped into 1) dozens of efficient yet effective workout routines, 2) solid yet simple nutrition guidance, and 3) a social support network.
My Exercise Roadmap...
My prior weight loss efforts over the years had been centered on disciplined starvation and long slow cardio. Now I know first hand that good nutrition and short, intense weight workouts and intervals are significantly more productive!!
The TT website includes an almost endless supply of highly efficient and effective workouts. Narrowing the list and choosing one is actually one of the hardest tasks! Specifically, I started TC 9 with Phase 1 of the 6 Month Bodyweight Manual.
At that time, I was still a bit uncomfortable doing bodyweight exercises at the gym, so was able to do most of the workouts at home, and then hit the gym for my intervals (stationary bike, stair climber, and treadmill). I wrapped up the first half of the contest, Weeks 5 and 6, using Dumbbell Depletion. For the second half of the contest, I went back to bodyweight, using Bodyweight Cardio 3 and then Phase 2 of the 6 Month Bodyweight Manual.
My Nutrition Roadmap
Nutrition wise, I learned that you can?t outwork a bad diet!!! Period. End of discussion. While there are many fad diets and strategies readily available online and in bookstores, the simple nutrition guidance provided by Craig on the website is really all you need for great, sustainable results.
For the first half of the contest, I did my best to eat clean and did Eat Stop Eat one or two times a week. About midway through the contest, I started using FitDay to track my nutrition and really studied up on the nutrition best practices found on the TT website learning what it really meant to ?eat clean.? I only did ESE a few times during the second half of the contest, but did try to include one or two low calorie days each week to balance out the days when I wasn?t quite so disciplined.
Social Support
Last, but certainly not least, is the importance of social support. I am blessed with a wife that is incredibly encouraging and supported me throughout the contest. Friends and co workers also started noticing and were supportive.
Beyond that, I was unexpectedly encouraged by a bunch of strangers around the globe on TTMembers.com. Not only did they provide encouraging feedback to my "posts," but reading about their successes and struggles was also very motivational. You can?t underestimate the value of social support!
TC 9 Goals
I threw out some pretty lofty goals for this contest. I am thrilled to say that I significantly exceeded all of them. Some of my goals included:
- Lose 10% of my bodyweight, or 25 lbs - I lost 36 lbs (14% of my starting bodyweight)
- Lose 3-4 inches off my belly ? I lost 6.5 inches
- Reduce my bodyfat to 23% (Navy maximum) - I reduced it to 22.4%, a drop of 8.2%
- Pass the Navy Physical Readiness Test ? I blew it away
Tale of the tape (and scale) - Sep 7 vs. Nov 29:
Age: 42
Height: 6?3?
Weight: 250 down to 214.2 (-36 lbs!!!)
Belly: 46? down to 39.5? (-6.5?)
Navy BF%: 30.6% down to 22.4% (-8.2%)
In looking at my before and after numbers and photos, I am absolutely thrilled that I have made this much progress in only 12 weeks. While I?m not yet at my ultimate weight loss goal, I have no doubt that I?ll be there within the next few months (during Transformation Contest 10, of course!). After that, I?m looking forward to a lifetime of better health and fitness.
I can?t thank Craig enough for the programs and the contest. It has not only provided the inspiration and encouragement to change, but, more importantly, the roadmap a sustainable roadmap called Turbulence Training. Thanks Craig!!
Terry
