I’ll be flat out honest with you… In some of the early instructional videos I filmed for Gym Junkies, I’m down right pudgy. I was hovering around 175lbs. back then and had a bit of a spare tire around the ‘ole midsection.
I was stressed to the gills and just flat out not in a good situation in my life. I think everyone can relate to this, and we all feel this way at one point or another in our lives. Whether its a problem with your job, your spouse, or a big change in your life…we all slack off a little bit and somehow that little bit usually snowballs into an out of control week of binge drinking and loaded cheese fries.
It’s easy to just give up when this happens, but that’s not what we do here. Giving up isn’t an option. I get so many emails from people who say that they’ve tried to lose weight but just can’t do it, or that they have a slow metabolism, or they can’t find time to workout. So I decided to prove to all of you that anyone can get into KILLER shape even if you have a job, a family and a million other things going on in your life.
Most people are under the impression that just because I’m a personal trainer, I have all the time in the world to workout. This couldn’t be further from the truth. At the moment, I’m putting in 12-15 hour days, 6 days a week at the gym. So getting in an hour long workout just isn’t in the cards for me. Fortunately, for me and you I’ve come up with workouts that can be done in under 20 minutes.
A few weeks ago I hopped on the scale and weighed in at 162.2 lbs. I made a decision right then and there to get lean and mean in just 3 short weeks. I had my buddy take these pics a few days ago, when I was weighing in at 148.8 lbs. This was a total weight loss of 13.4 lbs in just 3 weeks!
This is the best shape I’ve been in since I left U.S. Army Basic Training back in 1998, and I did it without starving myself and keeping the vast majority of my exercise sessions to 15 minutes or less. Oh, and I still worked about 70 hours per week at my storefront business.
So how did I do it?
By following the few principles below and not beating myself up when I strayed from them. . .
How To Lose Weight In 3 weeks
1. Eat Only Fruit And Nuts Up Until My Training Session.
I was training in the late morning or early afternoon on most days. That meant I had anywhere from 2 – 4 hours between the time I woke up until my training session. During that time I ate only fruit, nuts, and coffee. I didn’t limit the amount of fruit I ate; if I was hungry I ate a banana, apple, or a delicious fruit salad of pineapple, melon, grapes, and apples. The nuts I did limit by keeping it to only one small handful of either raw almonds or walnuts. And the coffee? Black – no cream, no sugar.
You must be eating real food at all times. If it comes in a box, don’t eat it.
2. Give my body fuel immediately after my workouts.
As soon as possible after my training session – I’m talking about 15 minutes after the last rep – I would eat. Well, actually I would drink most days. I would drink 8 ounces of chocolate milk. Then I would do my best to eat again within an hour after the chocolate milk. At this meal, I would consume some carbohydrate – usually white rice – but I would keep the quantity pretty low (about half the size of my clenched fist). I would also eat a good protein source such as chicken breast and a large serving of vegetables with broccoli being a common choice.
3. Never repeat the same workout twice.
Over the course of the three weeks, I never repeated the same workout. And most workouts were 15 minutes or less. One thing that the workouts did have in common was intensity. You’re not going to drop over 4 pounds per week doing the 30 minute sleepwalk on a treadmill.
4. Watch the carbs like a hawk, but allow a little indulgence occasionally.
Other than the post workout meals, I did not consume any of the typical carbohydrate rich foods like breads, pastas, rice, beans, or dairy. I relied on lots of vegetables and fruits for my carbs. Now I did have a bit of red wine and even some dark chocolate on occasion. And by on occasion, I mean at least 10 days out of the 3 week training period.
5. Know when to say when.
This is unfortunately something that can only be garnered from experience. If I felt that my body needed a break from training, I took the day off. If I could sense the high impact from burpees or box jumps was going to be too much, I used an alternative like kettlebell swings.
And if I felt my focus go fuzzy and the headache of carb depletion bared its ugly head, I ate some pasta – but I only ate a little bit.
There is a fine line between listening to your body and being a slacker. If you’re new to training, a better alternative is to get a solid coach or training partner to help you evaluate if you really need the rest or you are having a momentary lapse in motivation.
The truth of the matter is most people don’t push themselves hard enough in the gym, and it’s one of the main reasons they never see any results.
(Little woozy after some deadlifts)
The “Strong & Shredded For Summer” Challenge
I’m issuing a challenge to all of you, the loyal Gym Junkies readers. Summer is right around the corner, and whether your goals are to look better, get stronger or improve your performance for a sport, I think ALL of us can benefit from 31 days of intense training and focus.
On May 1st, we’ll start the “Strong & Shredded” challenge, and I’ll have some cool little prizes to give away as well. In the next week I will give you EVERYTHING you need to participate in the challenge. This includes diet, workouts, motivation and tips for staying on track.
If you’ve been looking for a kick in the ass to get in shape, this is EXACTLY what you’re looking for.
Again, stay tuned to the posts coming up this week, I will send updates out through the newsletter so enter your name and email below if you’re not on it yet…