My progress pictures represent 3 months.
Weight: 114 lbs to 113.5 lbs
Body fat: 24% to 19.3%
I have also included photos from my cardio days of 2014.
I’ve been working in the fitness industry for almost 15 years, spending the bulk of that time doing cardio. If I wasn’t running I was teaching some form of cardio class. Resistance training consisted of light weights and high reps, 2 sets of 20.
I never gained any muscle tone and I was tired and sore from all the cardio and had enough of it. I started doing HIIT and supplemented that with lots of core training and some “heavier” resistance training in the 10-12 rep range.
I was less tired but my body didn’t change much. After reading the book, and deciding in January of this year to put the program and nutritional advise into action, I am blown away with the results.
My body has changed so much, my waist is smaller, I can see my abs, I have muscle definition and curves that I never had in all the years I’ve been training. I am so much stronger.
Some of my lifts have been easier than others to make progress on as I had a shoulder injury that doesn’t want to heal. Even with this I’ve improved on everything.
Chest press: 44 lbs to 68.2 lbs
Military press: 44 lbs to 55 lbs
Deadlift (my new best friend): 143 lbs to 181 lbs
Barbell row: 59.4 lbs to 93.5 lbs
Squat: 77 lbs to 121 lbs
My heavy lifts are performed within the 4-6 rep range.
P.S. Those aren’t typos, I use fractional plates 🙂
The 5-day split.
I was enjoying many nights out eating and having a nice glass of wine in the evenings with dinner. I was comfortable and perhaps hesitant to give up theses comforts.
After Christmas, I decided to focus my mind on the program and see what it brought. So away went the nights out and the wine and in came a 5-day split. 🙂 After 3 months and great success I allow myself the occasional night out as it doesn’t hold me back anymore.
The best thing is that results are fast–much faster than I expected. I enjoy my time in the gym because I don’t have to spend hours doing millions of reps and sets.
I love how the program has changed my shape and love mixing with the guys in the gym. Saturday is now a romantic leg day with my husband, no pink dumbbells for me thank you very much!
I love the compliments I’m getting, I can see my abs, my sleep is amazing–before I’d twist, turn and bang my head off my pillow all night trying to sleep, waking frequently during the night, too.
I’ve followed the advice that’s been dished out over the years–cardio, cardio, and more cardio coupled with light resistance training, and a few ab exercises thrown in. With this I was sore and exhausted and completely overtrained.
Then, I followed a HIIT training program with some slightly heavier resistance training and plenty of ab workouts. Still, no real improvement in the look and shape of my body. Following Mike’s program has brought me on in leaps and bounds in strength and also aesthetically I see that I look way better.
I’m no longer sore or tired and feel great. Nutritionally, I followed a high-carb low fat diet for years, then a moderate fat high-carb diet.
Finally, seeing results doing what Mike advised, I had to dramatically increase my protein intake to over double the amount I was eating, I’ve kept my fat intake at 15-20% and left the rest for carbs. There are no restrictions, but I am so much more aware of what I eat and 99% of the time I eat healthy, unprocessed foods.
It has given me a new found confidence in myself as a woman, a mother, and as a Fitness Instructor. I’m no longer scratching my head looking for answers.
I use the program as a treat to myself…it’s my time, my body, and my results! I’ve plenty of energy for my kids, friends, and family.
I’d recommend this program to women banging away on cardio machines getting nowhere fast; women who plod along to classes thinking that these classes are going to change their bodies (they won’t).
Also, for any woman who wants results and is willing to go it alone and count on herself for the changes she’s looking for; women stuck in a rut not understanding what to do or where to turn to get advice that’s worth following.
Buy the Thinner Leaner Stronger book, and stick to the program. Get your nutrition right and don’t be afraid to use the racks and benches, claim your spot in the gym!
Put some earphones in, keep focused, and take the advice from the book only. You’ll most likely have people giving you their 10 cents; simply nod politely and continue with your program.
No I didn’t; I would have, but I’m in Ireland. ??