(Completing the 12 week Body-for-Life challenge was one of my top things to accomplish from my 100 things to do before I turn 31 list. I’ve now completed all 100 things and have created a new epic list of 100 things to do before I turn 41. You can see the new list by clicking here.)
So yeah, as you can see from the photo above, I drastically transformed my body in just 12 weeks! It was remarkable to see the before and after photos and to get the results from my body fat testing BUT guess what? I didn’t even realize I had made these changed until I saw the end results. Either the transformation was too gradual or my mind couldn’t see the new me. In fact, I remember feeling great but somewhat disappointed until I saw the after photo. That’s when I realized how much I had accomplished.
Here’s my advice for transforming your body in 12 weeks.
Stop putting it off. Don’t wait until the perfect time. That time will never come. There is always going to be some sort of excuse for putting off a diet or fitness plan.
“We’ll, there’s a big party coming up.”
“I have friends visiting from out of town next month.”
“I’m starting a new job in a week.”
Yadda Yadda Yadda.
I used to do the same thing. I still occasionally do the same thing. But once I told myself that I was going to finally start and FINISH the body-for-life program, I made sure to stay true to myself.
How bad do you feel when you start something important to you and then stop short of successfully completing it?
I feel awful. It bothers me for months and even years.
2006 (when I did the program) was a long time ago, but I still remember finishing the program and listening to the results from the trainer who took my body fat measurements on day 1 and on day 84. He was impressed. I was impressed. I almost couldn’t believe my eyes when I printed out my before-and-after pictures.
Really though – it was shocking. Not only did I look and feel better, but I had this profound feeling of success. Something I kept telling myself to do for years had finally been completed. People had previously told me to stop talking about it and do it. So I did.
And man, it felt good.
You might be wondering what I’m doing now. Im not in quite as good of shape as I was but I’m pretty close. Despite years of travel, random food, and some partying, I’ve managed to maintain the weight without a proper fitness program. I’m actually doing the program again right now and will likely do some version of a 12-week program every year.
But your here for you. So let’s get to it.
I only have 2 programs I can recommend from experience. The Body-for-Life program and the Slow-Carb Diet.
The Body-for-Life program is a 12-week program and the one I completed back in 2006. It consists of eating 6 meals per day, 1 cheat day per week, 3 weight-lifting days, and 3 cardio days. If fat loss is one of your goals, your workouts would be best in the mornings before breakfast.
The Slow Carb Diet is from the 4-Hour Body and the 4-Hour Chef by Tim Ferriss. It also has a workout program but since I haven’t tried it yet, I can’t say how good it is. Since it comes from Tim, I’m sure it’s great. Please note: If you haven’t really committed to a fitness program before, it doesn’t really matter what “workout” you choose. As long as you stick to a plan, eat healthy for 6 days per week, and complete the program, YOU WILL SEE RESULTS.
If your very new to fitness and your main goal is fat loss, you might want to start off with the Slow Carb Diet. You can do it for 30 days and you don’t need to work out. All you need to do is eat the proper food, drink lots of water, and enjoy one day per week of eating anything you want. It’s very simple to follow and if you find it boring, there are many recipes in Tim’s new book, the 4-Hour Chef. Basically, your only carb is beans. The protein consists of chicken, grass-fed beef, fish, and eggs, and you can eat as much vegetables as you want. Drink NO calories and make sure you drink lots of water to help flush out the fat. If you can add some simple exercises like walking, jogging, or mild weight lifting, even better! Never a bad thing to get your body moving.
You will see results guaranteed. Some people lose 30-50 pounds in just 30 days. Wicked!
If you also want to become lean, strong, and have more muscle, I recommend either doing the Body-for-Life or choosing a weight-lifting program from Tim’s 4-Hour Body.
I’m not going to go into detail because the information is available in these books. You can also go to Bodyforlife.com.
I promise you this though. If you choose one of these, truly commit to it 100% and finish it, you will see GREAT results. You will also feel a new power within yourself. A positive energy. The ability to do anything once you commit to it.
That’s it. It’s that simple. Stop reading and looking at countless amounts of diets and fitness programs. It will just confuse you and lead you to quit. Pick one of the above and complete it. Then, if you enjoy it, do it again or engrain it into your life. Maybe do a different one and test that one out.
Once you finish and look at yourself in the mirror while comparing your before-and-after pictures, I highly doubt you’ll ever return to bad habits.
Tips on transforming your body
- Eating properly is more important than working out. Although moving your body (cardio and weight-lifting) is highly important mentally and physically, losing weight comes more from eating proper foods. Some say it’s about 90% food, 10% fitness. I don’t know but it’s obvious that food should be a focus.
- Sticking to a diet / fitness program for a minimum of 12 weeks is crucial. Not only is this a sweet spot for making incredible changes but it also transforms your habits into good ones. If you pick a program that combines healthy eating and fitness and complete it for 12-weeks (no cheating), it will work!
- Track your progress. I’m not someone who records data every day or even every week. I find it annoying. However, you should absolutely take your photos and body fat testing before and after the program. This is the only way to see what really worked. The scale alone is not a good indicator of success.
Did you like this article?
Share your thoughts below!
PS: No links are affiliate links. Just heartfelt recommendations.
Want to Live Limitless and explore life’s possibilities? Become a free member of the Live Limitless community!