I did an 8 week challenge which transformed by body as you can see in the pictures above. Before I share my fitness tips, I am not a dietitian or a personal trainer. I am a person who has been working out for a while, did not see results, so tried something different. Since then i’ve lost body fat and my waist has gone down to 23′. I’ve done this through training, eating properly and help from my coach. If you want to see a difference, you need to be determined, persistent and consistent – that’s one lesson i’ve learned.
I’ve had ups, I’ve had downs. I’ve gained, I’ve lost and I’ve learned. Read below to find out how I transformed by body In 8 Weeks. One thing to note – If it’s not challenging, it will not change you.
First step – Body measurements
This is important to track progress and to see whether your body is changing.
There are plenty of ways to track your progress when it comes to exercise and weight loss. I always used a scale as I thought it was a good measurement. However, there’s a big problem with scales, it will regularly lie to you about your progress. It will measure everything – every bite of food, sip of water, muscles. There’s no way to track your gains or loss, as it could just be water. Especially in my case as I was carrying a lot of body fat around my stomach, which would mean that i’m not skinny and I shouldn’t go by what the scales tell me.
That’s where body measurements come in. Taking your measurements is a better way to track progress because you get an idea of what’s really happening with your body.
Here’s where to measure different body parts:
- Arms: Measure around the largest part of each arm above the elbow.
- Calves: Measure around the largest part of each calf..
- Chest: Measure the fullest part of your chest.
- Hips: Measure around the biggest part of your hips.
- Thighs: Measure around the biggest part of each thigh
- Waist: Measure a half-inch above your belly button or at the smallest part of your waist.
I would record my measurements every 4 weeks, on a Monday at the same time. I used to take my measurements first thing in the morning before eating or drinking anything.
I also measured my body fat percentage as this tells you what your weight is comprised of. Specifically, it tells you the percent of your total body weight that is fat. The lower your body fat percentage, the higher percentage of lean muscle mass you have on your frame. When I started my body fat was at 26% and I weighed 47kg.
So I have always been sceptical about taking supplements as I didn’t really understand the benefits. However, supplements make it much easier to get the necessary nutrients to build muscle and can even give you an advantage and enhance your training when taken right and combined with a good diet. See below the supplements I take.
- Whey Protein
- 1000mg Vitamin C
- Evogen Carnigen
- Super Greens powder
I usually get all my supplements from Bulk Powders as they are good quality and taste good, and they also offer great discounts. Click on the link below to find out more.
My AM ritual is very important and I do it religiously. On an empty stomach, I take my multivitamin, Vitamin C, super greens powder, apple cider vinegar and warm water by mixing them all together and drinking them before I do any workout. I usually wait around 20 minutes after my morning ritual before I train.
I trained 5x a week which is a perfect amount of training for an upper/lower split. My typical week was:
- Lower body: squat focused leg day, glute and quad work
- Upper body push: chest, shoulders and triceps
- Upper body pull: back and biceps
- Lower body: hinge focused leg day, including deadlifts, hip thrusts and hamstring and glute work
- Morning cardio – LISS/HITT
Diet and Nutrition
This is the most difficult part as you have to get structure, eat the same food, find the food that digests better and gets absorbed without bloating. It was challenging changing my diet but I definitely saw an improvement straight away.
Training day diet – 6 meals per day
Rest day diet – 5 meals per day
The hardest part was the portions as I would still feel hungry but it’s important to calculate portion size and train yourself to eat little but more often. It all depends on your goal.
I started with a waist size of 26″and weight at 48.7kg – here are my results after 8 weeks.
- Weight down by 4kg
- Waist down by 3.5″
- Arms down by 0.5″
- Legs down by 3″