Six Pack In Just 12 Weeks: The Secret Of Men's Fitness Writer

If your New Year’s resolutions include losing weight, adding muscle and looking and feeling fitter, happier and healthier then you don’t need to spend hours pounding the pavements or even give up your favourite foods.

Joe Warner, the deputy editor of Men’s Fitness, the UK’s best-selling fitness lifestyle magazine, went from flabby, out-of-shape man to a cover model star – complete with rock-hard six-pack – in just 12 weeks, and reveals the secrets to how you can build a brand new physique with only four hours of exercise per week.

So what's his secret? 

'I spent most of my 20s doing a lot of running but no matter for how far or how long I ran I would always have a bit of a belly and never any muscles on my chest, shoulders or arms,' he says.

'After turning 30 I decided to see whether I could get into the best shape I have ever been in.

'I deal with a lot of fitness models for my job but always thought I would never be able to get a physique like theirs.

'I believed I just didn’t have the right genetics or enough time to make it happen. But it turns out that there is no legitimate reason for not making huge changes to the way you look without a t-shirt on. 

'If I can do it, anyone can. I’m an average guy with a busy, deadline-driven desk job so finding the time to train is always difficult, but the regime I followed proves that you don’t need to spend hour after hour exercising to dramatically transform the way you look, even in a relatively short period of time.'

Nick Mitchell, the founder of Ultimate Performance, which has two personal training gyms in London, who designed and oversaw Joe’s training programme says:

‘When Joe came to me he had a 'skinny fat' physique, which is when you have very little muscle mass on your torso but a large amount of fat stored around the stomach.
'It’s a body shape I’m seeing increasingly among UK men and one that can lead to a lot of long-term health issues, especially diabetes. 

'But Joe and I have proved that an effective training regime, which doesn’t require hours of boring exercise, coupled with smart eating can radically reduce body-fat levels while also packing on significant amounts of lean muscle for a better, and ultimately healthier, body.'

Nick’s training programme revolved around just one hour-long gym session four times per week, and in 12 weeks Joe shed 8kg of fat – the equivalent to 16 large packets of butter - while building 10kg of lean muscle mass to completely transform his body into one worthy of gracing the cover of Men’s Fitness magazine.

Joe’s four sessions were carried out on Monday, Wednesday and Friday lunch times, and first thing Saturday morning, so it had minimal impact on his work or social life.
'Instead of working through lunch with a sandwich at my desk I got out of the office, trained, worked off some steam them came back to my job more energised and focused,' he says. 

'I found my productivity soared once I started training. Even if you have a very busy, very stressful job finding just four hours per week to train will not only have huge benefits to your physique, it will also help you combat stress levels and allow you to work more effectively and efficiently. 

'I booked my training sessions into my diary just like I would any other meeting. It sounds silly but it makes them feel more important so you’re less likely to cancel them.'

'I started seeing major changes after the first week and after a fortnight by body-fat percentage had tumbled from nearly 17 per cent to 12.8 per cent, with nearly all of the fat falling off my stomach,' says Joe. 

'I was also adding lean muscle mass to my chest, shoulders and arms, so being wider on my torso but narrower at my waist made me look radically different relatively quicker.'

'The key to getting rapid results is to work out intensively for a short amount of time, then give your body time to recover fully before training again,' says Nick.

'Training for too long in one go is counter-productive to getting a better body: it places too much stress on your body, which actually eats away at your muscles and encourages the storage of fat. 

'It’s also important to frequently change the exercises you do, and how many sets and reps of each you do so that your body is always out of its comfort zone so must keeping burning fat and building muscle so it’s ready for anything.'

Joe’s diet revolved around plenty of lean red meat and white meat, fish, fresh vegetables, eggs and slow-release carbs, such as sweet potatoes.

'The diet I followed was simple but effective so I was never hungry,' he says. 

'You do need to be organised so that you are never tempted by a quick sandwich and crisps at lunch, but I found that I was actually enjoying my food more on the diet than before, mainly because steak, vegetables and sweet potato mash is far more delicious than a pre-packed sarnie or ready meal. 

'And when you are training hard you want to feed your body the right food to keep your muscles growing and your belly shrinking.'

'I could even have a glass of red wine at the weekends, so never felt as though I was sacrificing anything,' he adds. 

'At first it was hard to go out and not being able to drink or order anything I wanted off the menu. 

'But most restaurants will serve steak, chicken or fish and happily give you as many vegetables as you want.

'It didn’t take long before I stopped craving for sugary foods and snacks because I could see that my training and diet regime were really working.'

'Joe has proved that training hard and eating healthily is all you need to do to transform your body into one that can grace the cover of a magazine,'Nick adds.

'A smart training plan, executed with 100% effort, really is the best, and most effective, way to build the body you’ve always wanted.'

Read more: http://www.dailymail.co.uk/femail/article-2258461/Six-pack-secrets-Mens-Fitnesss-Joe-Warner-reveals-man-build-body-wanted-TWELVE-weeks.html#ixzz2MVQBCF3w

Liewsville woman shed pounds to enlist in army

As Ashley Barrett-Carter left Ryan Memolo’s Army recruiting station following their first meeting more than a year ago, the staff sergeant thought, “I’ll never see her again.”

Sgt. Memolo had seen overweight applicants before, including some who dropped the pounds and returned to enlist. But those people exceeded the weight requirement by 20 or 30 pounds.

Ms. Barrett-Carter needed to lose 100.

But two months later and 20 pounds lighter, she came back. And she kept returning to Sgt. Memolo every few weeks to report more weight loss.

Today, the Lewisville resident has shed a total of 113 pounds. She met the enlistment requirement and is preparing for basic training.

“It’s given me the courage to follow through and serve my country,” she said.

Ms. Barrett-Carter, 21, started contemplating a military career a few years ago. She said she maintained a “normal” weight during high school but then started gaining. She weighed 263 pounds and wore size 22 pants when she first met Sgt. Memolo.

The Army’s weight and body fat requirements vary based on height, age and gender. Sgt. Memolo gave Ms. Barrett-Carter a target weight of 160 pounds.

Startled to hear that her weight surpassed the Army’s standards by such a large margin, Ms. Barrett-Carter that night tore apart her pantry, pitching anything that she considered unhealthy.

Her doctor advised her to shed the pounds slowly — about 2 per week is considered healthy weight loss.

Ms. Barrett-Carter estimates that she had been consuming 5,000 calories a day, more than twice the recommended amount. She reduced her calorie intake and started exercising daily.

She hung a pair of size 7 pants on her closet door as a reminder of her goal. No fads. No pills. No as-seen-on-TV gut-busting contraptions. Not even a gym membership.

She didn’t diet; she changed her lifestyle.

“I didn’t stop eating normal food, I just started rationing,” she said. “I still eat rice; I still eat ice cream. It’s just about how much you eat. … You have to control the urge to eat the entire half gallon.”

Ms. Barrett-Carter initially gave up fast food, sweets and junk food. Her daily exercise started with walks around the block. She couldn’t go any farther.

As her endurance increased, she added jogging, stationary biking and weights. She enrolled in a physical education class at Richland College, where she was working toward an associate’s degree, and the instructor helped devise a workout regimen.

When Ms. Barrett-Carter reached 200 pounds, she indulged cravings once or twice a week with small helpings of previously off-limits foods. After hitting 180 pounds, she was exercising 90 minutes a day.

Every few weeks, she took the size 7 pants off the hanger to try them on. At first they barely touched her knees. At 200 pounds, they reached mid-thigh. And when they finally slipped over her hips and buttoned at her waist, Ms. Barrett-Carter joyfully danced around the house.

“It didn’t just fall off. It took a lot of changes on my part,” she said. “It just got easier and easier as time went on. Eventually I looked at it, and those little mini goals suddenly became the huge goal that I wanted it to be.”

Ms. Barrett-Carter avoids fast food, though she acknowledges that “eating out of a box” is easier and cheaper than buying fresh foods and cooking them. She exercises five days a week, running a mile, doing sit-ups and pushups and completing the routine from a workout video.

Sgt. Memolo says Ms. Barrett-Carter is well-prepared for nine weeks of basic training, which she’ll follow with 18 months of nursing instruction at Fort Sam Houston near San Antonio. Her husband, Jerrod Carter, will stay in the Dallas area to continue school.

Adjusting to her new size has taken time. Sometimes Ms. Barrett-Carter still walks to plus size area in clothing stores before realizing those clothes are too big. Airplane seats no longer feel snug. And the constant exhaustion has evaporated.

“I didn’t even realize how much it was affecting my life,” she said. “I have more energy. I’m healthier. I’m able to do everything I want to do in a day.”

Jeanne Barrett said her daughter’s outlook transformed along with her appearance.

“She made a commitment to change her life,” said Ms. Barrett, who has followed her daughter’s example by altering her eating habits and replacing a living room couch with an exercise machine. “She’s inspired me.”

In her quest to join the Army, Ashley Barrett-Carter lost 110 pounds over the course of a year. Here’s how she did it: .

Basic principles

Weight loss occurs when you expend more calories than you take in, either through diet, exercise or both.

Ms. Barrett-Carter followed her doctor’s advice, which coincides with healthy weight guidelines by the National Institutes of Health.

Exercise

For weight loss, the NIH recommends at least 60 to 90 minutes of moderate physical activity daily.

Ms. Barrett-Carter started with 10-minute walks and later added jogging, weights, sit-ups, pushups and stationery biking. She eventually began exercising 90 minutes a day.

To maintain her weight, she works out for an hour five days a week, including one-mile jogs, sit-ups and push ups.

Diet

To lose 1 or 2 pounds a week, the NIH recommends cutting 500 to 1,000 calories a day.

Ms. Barrett-Carter initially cut out fast food, junk food and sweets, but later allowed herself to eat small portions.

A typical day consists of oatmeal for breakfast; an apple or banana for snack; half a sandwich, soup, fruit and water for lunch; a granola bar for an afternoon snack; and for dinner, skinless chicken, fresh fish or pork with small portions of side dishes.

dallasnews.com

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5 weight loss decisions of Chantel Hobbs

It's funny how things happen sometimes.

This column was going to be about a local guy who has chosen to go public - very public - in his quest to lose 100 pounds. But I decided his story would have to wait when a colleague dropped off a book for me to look at.

On the cover is Chantel Hobbs, a gorgeous woman who has shed 200 pounds - without surgery, pills or deprivation. The subtitle caught my eye: "Make five decisions and break the fat habit for good."

What a coincidence. My last two columns have been about five small changes to your eating habits and five helpful hints to get you off the couch. So, in what seemed to be a theme, I just had to check out Hobbs's five. And they're all good.

Her book, Never Say Diet (WaterBook Press, 240 pages, $24.99), isn't vastly different from the huge choice of weight-loss books lining store shelves, with exercise suggestions and food guidelines. What I do think sets Hobbs's book apart is her blunt honesty and her belief in a more spiritual approach to weight loss.

Anyone knows - or should know by now - that when you have significant weight to lose, it's usually about more than just the brownies.

Hobbs, who lives in Florida, suggests we make a real connection to our inner selves in order to bring about change.

Her five decisions - Be Truthful: Be Forgiving: Be Committed; Be Interested and Surrender - are the cornerstones of her program.

She goes into personal details for each one. And her experiences can be quite painful.

When I spoke with her last week, she told me that "change comes from a place of misery," and she had been miserable - even though most people wouldn't have guessed it.

In the Get a Move On chapter, for example, she cites the time when she was trying to begin an exercise regime. A member of the gym staff tried to measure the percentage of her body fat, but couldn't - the machine couldn't handle more than 50 per cent body fat.

Still, it didn't stop her from trying. As she stresses in her book, consistency is vital.

"Since my goal was to establish a new exercise habit, I needed consistency. No debating whether I wanted to exercise every day. I treated it as my new job. I had to show up six days a week no matter how I felt or how I might be influenced by outside sources. As with any new job, I figured I had no vacation or sick time coming."

And stick to it she did.

The first month was the toughest. She eliminated all sugars and junk food. But after that, she didn't deprive herself of anything. If her family was having fettuccine alfredo, then she would, too - just a much smaller portion. And after the third month of her eating plan, one evening a week she'd indulge in whatever it was she wanted.

A church-going gal her whole life, Hobbs claims it was God she turned to in order to help turn her life around.

She remembers with clarity the evening she asked Him for help, and recounts hearing a voice saying she was not being the best she could be. And she wanted to be her best.

Hobbs has certainly accomplished that. She's now a certified personal trainer, a spinning coach and motivational speaker. She even runs marathons. "There are days even I can't believe I run them," she laughed. And she admits: "it's awesome to know I don't ever have to go back. I can be the new me forever."

Hobbs has begun a Brain Change Challenge on her website, encouraging people to get on their own path to changing their lives. She's been on Oprah and on the cover of People magazine

There's no denying her commitment - and the value of the five decisions that led to it.

For more information, visit www.chantelhobbs.com.

www.canada.com


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200 pounds weight loss inspiration by 57 years old woman

At 452 pounds, Deborah Diederich could barely walk without breathing heavily. Sometimes, she'd call her children from across town to help her up if she fell.

The Burton resident developed diabetes, high blood pressure and high cholesterol.

A yo-yo dieter, Diederich had tried Weight Watchers and Take Off Pounds Sensibly groups in the past. She even considered gastric bypass surgery.

"I've always been an emotional eater," said Diederich, 57. "I used food for medicating. I'd eat when I was happy, sad or bored. I could eat a big bag of chips in one sitting or go through a half-gallon of ice cream."

Now a much-thinner 250 pounds, Diederich is an inspiration to TOPS Chapter 1738, which she leads.

She will tell her success story at the chapter's open house 6-8 p.m. Thursday at West Court Street Church of God, 2920 W. Court St., Flint. Also speaking will be Irene Houghton, nurse manager of the heart unit at McLaren Regional Medical Center.

"Even when (Diederich) did have a little setback, she still kept going," said Kim Murdough of Swartz Creek, chapter secretary. "She didn't let it throw her off track. She really walked the walk of eating sensibly."

Diederich was the state and international division winner for her weight group in 2006. She was honored in Providence, R.I., last year.

TOPS - a nonprofit, weight-loss support organization based in Milwaukee, with chapters worldwide - celebrates its 60th anniversary this year. It has 200,000 members in 10,000 chapters in the U.S., Canada and other countries.

After years of losing and gaining weight, Diederich was fed up.

"I had to change my lifestyle or I was going to kill myself by overeating," she said.

Either that, or she figured she would be bedridden.

A friend who belonged to TOPS told Diederich about the group she attended in Flint.

"I'd always had good success with TOPS," Diederich said. "I know I have to go every week. If I don't want to eat at 10 p.m., I can give someone a call. It's affordable, too ($24 per year and $5 for monthly dues at the West Court Street Church location)."

Diederich tackled her weight loss one day at a time, sticking to a 1,200-calorie diet.

She used a smaller plate and didn't fill it up to overflowing. She chose an 8-ounce glass for milk. She wrote down everything she ate, and she didn't eat after 8 p.m.

"I try to eat healthy - whole grains, lean meats, lots of vegetables," she said.

For example, she'll drink vegetable juice and eat a small bowl of cereal with low-calorie bread and a teaspoon of peanut butter for breakfast.

Lunch includes a cup of soup, a sandwich with turkey and lettuce, a small salad with cucumbers and tomatoes and a glass of milk.

For dinner, she'll consume a 3-ounce piece of lean meat, a small sweet potato with spray butter, salad with low-fat dressing and fruit.

"Once in a while, I'll have a small candy bar," she said. "But I try to stay away from it. Sometimes I have to argue with myself and say 'you don't need that' (especially) at family gatherings where everything revolves around food."

Diederich, who is 5-foot-6, said the reason she succeeded this time is because she was "very determined. It has to all come from within. No diet's going to do it if you don't do it for yourself."

Diederich exercises regularly by lifting 10-pound weights, walking on a treadmill and using an exercise bike or "mini-stepper."

Someday, she might have surgery to remove the excess skin from the weight loss, she said.

As part of her makeover, she cut her hair and bought a few new clothes. But she wants to lose another 100 pounds before purchasing any more outfits.

"I'll wait until I get to my goal and buy a new wardrobe," she said, beaming.

www.mlive.com

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Alex Bennet weight loss - 15 kilos in 6 months

Alex Bennett lost 15 kilograms in six months. The bonus? He no longer needs medication for blood pressure, gastric reflux or cholesterol.



At the beginning of 2007, after spending a relaxing summer holiday on the beautiful New South Wales beaches, I should have felt terrific. Instead I was disgusted as I viewed the photo snaps of myself. Gut hanging over my board shorts, T-shirt bulging past my feet as I looked down.

Time to diet, exercise and discipline my body back to health.

Ten years earlier I had lost weight on the Atkins diet, but that weight returned quite rapidly and I wasn't comfortable with all the bacon and eggs.

I also recognised the value of exercise as I had had some success in the past with swimming laps, but found the results rather patchy.

I was willing to work out but needed it to be convenient and relatively cheap. I purchased some second-hand gym equipment, set up the machines in my garage, and invited my family and a close friend with similar goals to work out if they felt the need. It is terrific to have another person to help you become committed to routine.


Getting started




I chose the CSIRO Total Wellbeing diet because it seemed like a more sensible use of a broader range of food groups than the Atkins diet, and had the backing of a very reputable organisation.

I started to exercise about three times a week for 20 to 30 minutes a time, but soon found I could extend my routine and enjoyed working out five days a week for around 40 minutes.

I appreciated the relaxed feeling after exercise and preferred not to miss out. It really helps to have an exercise partner to keep you on task.

The weight loss was slow at first and I preferred to weigh myself in the morning after sleep. Originally I hadn't considered what sort of weight reduction I could achieve and my primary focus was to reduce the waistline.

I purchased a set of electronic scales that calculated BMI, or Body Mass Index. It showed that an ideal weight for my height would be around 80 kilograms. That would put my BMI at around 25 which is on the upper limit of a healthy range.

With fluctuations I lost 15 kilograms in six months. My weight plunged from an obese and disabling 97 kilograms to a more reasonable and comfortable 82 kilograms. I felt fantastic but I found additional benefits.

No more medication



Prior to this time I was on 'permanent' blood pressure, gastric reflux and cholesterol medication. Upon losing the weight, I discontinued the blood pressure medication (on doctor's advice) because I was feeling very dizzy. Blood pressure without medication is now well inside normal limits.

A relaxed and calmer man would arrive home from work, without feeling the need for a stress-relieving red wine. In fact, alcohol was easy to cut down on as my health improved.

No need for the gastric reflux meds anymore. The CSIRO diet does not include many carbohydrates after the midday meal. I found this was easier on my digestive system. No longer did I have the uncomfortable feeling of gastric juices fighting with my evening meal. No more waking with a very uncomfortable burning in my throat, and no need for the expensive medication.

No cholesterol medication because I was no longer at risk. My reduced weight, sensible diet and regular exercise has put me into a very normal category. Not superman, just normal.

The new me

My message is simple. Don't allow pills to let you follow an unhealthy lifestyle. I made a decision to improve my health by losing weight and I now save over $90 a month on medication and I feel much better. My stamina and concentration has improved and my general demeanour is far more positive and less aggressive (lower blood pressure makes you far less volatile).

My family prefers the new me and I get the bonus of people telling me how much better I look. All my family members benefit from better food and they have an exercise partner to help them reach their own goals. I look forward to my exercise and I enjoy my meals a lot more than the junk food and snacks that I rubbished on before.

www.abc.net.au

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Big weight loss of a Shreveport mom

It's sometimes difficult to weigh the differences between twins.

For Tyler, Texas, native Dottie Buck and her twin sister, most people overlooked such details as their unique personalities and obvious difference in hair color.

Instead, the most common distinction between the two was measured in pounds.

"I have an uncle that says, 'You used to be the chubby one,'" Buck said. "People always looked at my weight. I got tired of it and I wanted to change."

Today, Buck is more than 50 pounds lighter.

In addition to the physical change, her life changed in October when she was named a $10,000 winner by fitness Web site MillionDollarBody.com.

The giveaway is a part of the company's Million Dollar Body Game — an online competition that will award more than $1 million this year to urge people to get in shape, according to the company.

Each month, male and female contestants submitted their stories of their transformation, along with before and after photos, and each month a male and female $10,000 winner is chosen. Winners also were selected for $1,000 prizes and other giveaways.

There have been more than 75 winners this year.

The contest will conclude in March with a $250,000 grand prize for the Best Transformation of the Year.

As a $10,000 winner, Buck is eligible for the grand prize.

"It's still a little unbelievable," Buck said. "It's a very cool thing."

Buck, 40, lost the weight by eating healthy and exercising. But it the road to healthier living wasn't easy, she said.

"Obesity runs in my family," she said. Buck had been a petite 98 pounds as a teen, until she became pregnant at age 18. It seemed to trigger rapid and significant weight gain, she said.

"At three months, I was 98 pounds," Buck said of her pregnancy. "By nine months, I weighed 200 pounds."

After giving birth to her son, she began to try a myriad of weight-loss products, which included everything from exercise videos to diet pills, she said.

Though she lost weight, she quickly gained it back between diets. Eventually, she found herself spending a lot of time at home with no desire to do anything.

But as time inched closer to her 40th birthday, Buck's feelings began to change.

"A lot of people say that life begins at 40," she said. "I didn't want to be the one sitting at home on the couch doing nothing. I knew I had to do something and do it the right way."

Buck's friend Tonette Lovett was a customer at Cyndi Johnson's permanent cosmetics business off U.S. Highway 80 in Princeton. When Buck learned that Johnson had won a trip to Hawaii as a result of losing weight, it was enough to motivate her to work hard to get in shape.

Also, Johnson decided to coach others upon returning from her trip, which also was good news for Buck.

"I wanted to be able to give back by helping others lose weight," said Johnson, 41. "It's not a quick fix. It's a life change."

Buck, joined by her close friend Lovett, began working out with Johnson nearly a year and a half ago.

Leigh Ann Hardage, of Bossier City, joined the group last summer.

The group, which started with 30-minute workouts five days per week, now works out for about 90-minutes five days per week.

Having each other makes it easier, Buck said.

"We have a reason to be accountable," she said. "We all make each other accountable for the decisions we make. We support each other and we push each other and we all feel good about ourselves."

Lovett, of Haughton, had gastric bypass surgery eight years ago, but gained more than half the weight back. She was hesitant about joining the group until Buck suggested that they do it together.

Now, it's contagious, she said.

"It's not easy," said Lovette, 46. "One year and five months later, it's still hard, but we push our sleeves up and work harder. We depend on each other."

Hardage's weight reached 200 pounds after the birth of her fifth 9-pound baby. After working to lose the weight, she was stuck at 175 pounds.

Soon after, Hardage, 45, started working out with the group on weekends.

"I live here now," she said, laughing. "I'm in better shape now than I was 25 years ago. I've dropped two sizes and I've built muscle. I feel so much better."

Together the group participated in a Walk for the Cure event in Shreveport in September. Then in October, the group supported Johnson in her participation in the 60-mile Susan G. Komen Breast Cancer 3-Day fundraiser walk in Dallas.

Since Buck shared her story, she's talked to others who ask for advice about losing weight and living healthier.

"Talking to someone and motivating them is a motivation in itself," she said. "Now I have the energy to do anything. Once I get up and exercise, my whole day is different. It gives you strength in more ways than one."

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Fat burning success of Adam Waters - 84 days to new body

Here's the video story by Adam Waters, the man who tired of seeing his ugly body in the mirror and decided to change his life. Watch and get inspired!




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