This is what 9.2lbs down, 4.5% bf down, and a total of 10 ¾ inches down looks like. I feel uneasy about these pictures, but as with every set of before and afters I’ve ever done, I’ll come back to these in a couple of days and see the big changes.
The top two are pre-weight loss. My self esteem was rock bottom, my health was terrible (asthma, constant migraines, tiredness, binge eating disorder, depression and anxiety) and I was unhappy. Seeing that first picture was the thing that finally gave me motivation to change. I didn’t recognise myself. I didn’t know that was me.
The two mid photos are during.
And the bottom picture is me today.
It has been a long journey; and it still isn’t over, but I am proud of how far I have come.
5 stone down. 1 stone 10lbs to get to ultimate goal weight.
:::::::::::: July 10th, 2016 to December 26th 2016 :::::::::: #TransformationTuesday the left is the by product after 1 year of laziness, eating fast food, drinking, and not giving my body the proper exercise. The right is the result of 6 months of healthy eating, limited drinks (one weekend a month) and regular exercise. July 10th marks one year of health and fitness for me so I have a long road ahead of me but I love looking @ my little progressions along the way…..is that the slightest hint of muscle…? Nahhhh…. lol
So here’s the scenario, your pushed for time this week and need to hit every muscle in the body..HARD!
Push, pull, legs is a very simple yet extremely effective 3 day split. Push workouts include chest, shoulders & triceps, pull back & biceps and legs quads, hamstrings & glutes.
The reason this is such an effective way of training is the way in which it focuses on multi joint compound lifts, which in turn hits multiple muscle groups. It’s back to basics with the excersises and there’s only four excersises per workout, so you can perfect your form and focus on progression in repage and weight on the bar.
This is the way I like to execute the plan however you can adjust the intensity accordingly. For guys trying to pile on some good quality muscle try these rep ranges, for women trying to tone up maybe lower the weight and increase the repage. Have a play about with it and see what works best for you.