Day 53 Pics: My Last Workout For 2006

12 Week Fat Loss Challenge

Start: November 8, 2006
Finish: January 31, 2007

Day 53 of 84

Status: Round 6: Phase 1: Day 5

G'day,

Happy New Year! I trust you had a happy (and healthy!) New Years Eve party. I celebrated NYE in Brisbane City, Australia at the "Sebel", an awesome hotel right in the heart of Brissy. Below is a picture of the hotel.

Unlike previous years I exercised discipline in my partying, I was in bed by 1.00am and had only 1 drink all night.

I simply do not feel the need to trash myself anymore, just because its what "everyone" else does. This attitude is congruent with my new-found health, happiness and physique!

I closed 2006 with a high intensity "Lactic Acid" workout focused on chest, back, biceps and calves.

I also started my "Six-Pack in Six-Weeks" workout program based on David Grisaffi's book (check him out in the links section). I KNOW I will carve out an awesome six-pack on his program, just based on today's session.

Here are Day 53 pics for December 31, 2006 taken at my sister's house.

Peace, AJ

Day 52 Pics: Live From Surfers Paradise!

12 Week Fat Loss Challenge

Start: November 8, 2006
Finish: January 31, 2007

Day 52 of 84

Status: Round 6: Phase 1: Day 4

G'day,

A beautiful day today at Surfers Paradise on the Gold Coast. As you'll see in the pictures below...I'm really doing it tough at the moment!

First stop was Cavill Avenue, the heart of Surfers. We had an awesome seafood meal at a restaurant called "Seafood On The Beach." The food was great and so was the location, situated on the boardwalk overlooking the main drag along the beach.

After that we took a ride up "Q1", the world's tallest residential tower. The 77 floor ride by elevator took only 47 seconds! The views from the observation deck are NOT million dollar views they ARE 100 million dollar views! Absolutely breathtaking.

I took my Day 52 pics in front of Surfres Paradise beach, sorry, the quality is not great due to the shadows cast across me. I did however, get a nice shot from Q1. Check'em out below.

Here are Day 52 pics for December 30, 2006.

Peace, AJ

Day 51 Pics: Wet'n'Wild Cardio

12 Week Fat Loss Challenge

Start: November 8, 2006
Finish: January 31, 2007

Day 51 of 84

Status: Round 6: Phase 1: Day 3

G'day,

Wow! That was cool! We went to a waterpark on the Gold Coast today and surprisingly got in a great cardio workout (I'll fill you in as to why in a sec.). The Wet'n'Wild waterpark had a record crowd in attendence, I overheard two workers say over 11,000. This is because it is both summer holidays and school holidays here in Australia now.

The waiting time for each major waterslide ride was about 45 minutes. As we didn't get to the park until 3.00pm we had only two rides under our belt by 5.30pm. The park was staying open until 9.00pm once their Dive'n'Movie showing in the wave pool had finished. This was our best chance to get some rides in quickly!

By 7.00pm the park had really thinned out, most people were watching the movie now. We went for it. We hit every major ride twice in under 1 hour. With our adrenalin pumping and our endorphins flowing, we were running back up the stairwells to go on the rides again. We felt just like kids again. By the end of the day we had got in a steady-state cardio workout due to all the running we were doing!

I will have a workout tomorrow in the only gym in Surfers Paradise! Can't wait for that, it will be my first "Lactic Acid" workout
since December 14. I will be feeling it!

I must go now...

Peace, AJ

P.S. Here are Day 51 pics for December 29, 2006. These pics were taken on the Gold Coast at my Mum's house.

Day 50 Pics: Ohh Brother....

12 Week Fat Loss Challenge

Start: November 8, 2006
Finish: January 31, 2007

Day 50 of 84

Status: Round 6: Phase 1: Day 2

G'day,

My brother and I did our first ever workout together! We went to a local gym in Brisbane and did some "Fat Loss Circuit Training" HIIT cardio and "core combo." My brother got his Australian PGA Pro card 3 weeks ago. I'm real proud of you mate.

Me and my brother really focused on "the core" of abs, lower back and obliques. My bro knows that this area is extremely important for golfers. This is for two reasons, firstly the speed and power of your golf stroke is largely determined by the amount of strength you posess in your core. Secondly, and equally important, exercising your core regularly can help to prevent injuries in this critical area.

Anyway, today my bro was already feeling it...especially in his legs (we did some hardcore lunges!) He could barely stand up by the end of the day. I told him about DOMS (Delayed Onset Muscle Soreness) and how the sooner the soreness comes the fitter you are. He was happy to hear that.

In fact, my bro may become my first personal training client (I will receive my certification very soon). I have a lot of exciting idea I'd love to implement in personal training. I want to make it more results based by using new twists on accountability, discipline and motivation so that clients who put the effort in will see massive results in a short period of time.

Gotta go now, will be hitting Dreamworld and/or Wet 'n' Wild today.

Peace, AJ

P.S. Here are Day 50 pics for December 28, 2006

Day 49 Pics: Short & Sweet

12 Week Fat Loss Challenge

Start: November 8, 2006
Finish: January 31, 2007

Day 49 of 84

Status: Round 6: Phase 1: Day 1

G'day,

This will be real quick. I'm in Oz right now and everything is hectic, catching up with family and friends. But you are gonna love the background to my photos! My brother-in-law painted this wall for his son's room, as you can see he is very talented! If you'd like to hire him to paint your kid's wall let me know.

Unfortunately these photos are not great quality, my cameraman had a very unsteady hand. It looks like I've put on a few kilos! I was back in the gym today, hardcore! I did "Fat Loss Circuit Training" with core combo and 10 mins of HIIT cardio.

Here are Day 49 pics for December 27, 2006

Peace, AJ

Day 45 Pics: 14 Years Later, I Claim Victory Over My Board Shorts!

12 Week Fat Loss Challenge

Start: November 8, 2006
Finish: January 31, 2007

Day 45 of 84

Status: Round 5: Rest and Recovery Period ( Day 1 of 3)

G'day,

Let me explain...I had a weird flashback today.

I was rummaging through my wardrobe trying to find some summer clothes for my Christmas vacation to Australia.

They are all stacked at the back gathering mothballs for two very good reasons.

The first is because it is winter time here in Japan now so I have no need for summer clothes. The other reason is that even if it was summer time in Japan I still wouldn't be wearing any of those clothes.

This is because I haven't had a physique in the last 6 years that required wearing my summer gear! I was the kind of guy who would wear oversized long sleeve tops and baggy pants to hide my gut during summer. There is no way on earth I would ever even have considered wearing something as revealing as board shorts!

In fact I used to sweat my ass off at work wearing suits during the summer time. I got lots weird looks, probably something like "Hey Tomoko, why is that guy in a suit? Its 35 degrees in the shade!"

Anyway, back to my story, as I was packing my suitcase I found a pair of board shorts I got for my 18th birthday! That is 14 years ago! You wanna know a funny thing...they hardly look more than a week old! They haven't been worn since a few days after my 18th birthday, because during that time I started working at Sizzler Restuarants. With all the staff discounts I stacked on a spare tire around my gut in no time.

But this is not the flashback experience I am talking about, this one is much better. About 6 months ago I started a short-lived physique transformation program. I only lasted a few weeks before I made some lame excuse to myself about how difficult it was, and quit soon after.

And check this! Just as a gag I thought I would take before pictures in my 14 year old board shorts. The look on my face seems like I am laughing, but I'm definitely not. More like grimacing in pain. It was a brutal struggle just to get them up that far. I'm serious! It took me a good 30 seconds to get them past my thighs.

Anyway, right now there is a happy ending to this story. Before I packed my boardies in my suitcase I thought I would amuse myself by doing today's Day 45 pics in them.

Yeah...as you can see, just a slight difference in fit!(and tan). Boy I'm glad I started this thing 6 weeks ago. The timing couldn't be better...now I can wear my boardies instead of my baggy pants on the beach in Surfers Paradise!

Well, I gotta wrap this up now and hit the sack. I have to get a good night's sleep tonight so I don't mess up my body clock for the flight tomorrow night.

I'm going to have a rest over the next 3 days, I've worked my butt off the last 18 days so I think I earned it. I will recommence my workouts on December 27.

From that point I will have exactly 36 days to carve out a six-pack following David Grisaffi's "Six-Pack In 36 Days" advanced ab circuit training program (I just renamed his book because I only have 36 days instead of 6 weeks!).

Here is the direct link to David's site: Firm and Flatten Your Abs

Important Disclosure: This link will give me a commission if you decide to buy. However, if you do purchase through this link I will be happy to answer any question you may have about how to implement David's advice (after you have read his book).

Within 24 hours of your purchase you will receive an email from me. This will come from my private email address that I check multiple times daily.

I will give you a detailed answer to any question you may have as you progress through your physique transformation journey.

When you do ask me a question you will recieve an answer from me within 24 hours no matter where in the world I may be.

Disclaimer: I know David's book back to front as I have printed it out and constantly refer to it when I am fine-tuning my abdominal training program. I have used David's book successfully thus far by implementing his "7 Level System".

However, neither David nor I can guarantee you results if you decide to buy. The results you get will be directly proportional to the effort you put in.

Anyway, I won't be posting here again until December 27. From then I'll be posting daily updates from Australia and Hong Kong over a two-week period. It'll be mad, I'll be up and down Brisbane and the Gold Coast, in and out of gyms and hotels getting my workouts in and celebrating Christmas with my family. But, like I said yesterday I have a plan, so there is no need for me to panic.

I want to wish you a Merry Christmas and a Happy New Year, especially to any members of Tom Venuto's excellent fat loss support site BurnTheFatInnerCircle.com who are reading this (Link opens up new window).

If you are not a member yet check it out, it'll be the smartest play you could make if rapid-fire fat loss is your goal.

Peace, AJ

Day 44 Pics: How To Enjoy Christmas And Come Back In Better Shape!

12 Week Fat Loss Challenge

Start: November 8, 2006
Finish: January 31, 2007

Day 44 of 84

Status: Round 4: Phase 3: Day 5

G'day,

Today will be a very short post as I have to prepare for my trip to Australia for Christmas. This will be a two-week trip where I will be surrounded by all manner of Christmas cheer. The joy of seeing my family and relatives again, the thrill of opening presents on Christmas morning, and of course the traditional Christmas lunch, dinner, dessert and any other food that may be laying around!

However, the circumstances are different for me this Christmas. Being in the middle of a 12 week physique tansformation I have to call on all my reserves of discipline to make sure I don't go overboard during the Christmas holiday period. This is an extremely critical time for me, every single day matters if I am to be the recipient of a six-pack on my birthday, February 1st, 2007.

This is where planning is important. Two weeks ago I wrote down my daily training and nutrition schedule for the following four weeks taking me right through to the day I arrive back in Japan. I even delayed my hard-earned "free day" by 3 days to coincide with Christmas dinner.

Keeping up a regular training schedule is also important. This means knowing where the closest gyms are and having all your gym clothing and equipment ready to go. If you too are in the same situation this Christmas I would like to point you to a great article that addresses the issue of balancing your training and nutrition with Christmas holiday obligations.

The article is written by Tom Venuto who explains a step-by-step process to not only keep in shape during the holiday period but to actually come back in better shape than when you left. That is truly thinking "outside the box", something I wouldn't have even considered possible until I read his article.

I have printed out and attended to the points that Tom raises, I advise you to do the same if you are stressed out about how not to "fall off the wagon" this Christmas. Here is the link:

Burn The Fat Blog

Here are Day 44 Pics for December 22, 2006.

Peace, AJ

Day 43 Pics: Mentor Series - A Six-Pack in 6 Weeks?

12 Week Fat Loss Challenge

Start: November 8, 2006
Finish: January 31, 2007

Day 43 of 84

Status - Round 4: Phase 3: Day 4

G'day,

Well, now my objective is clear. I've been at this caper for 43 days now and I can see the makings of a six-pack. For the first 6 weeks I have progressively increased the resistance on my ab workouts. I followed the "Flatten Your Abs" 7 Level System by David Grisaffi for the first 6 weeks.

Here is the direct link to David's site: Firm and Flatten Your Abs

Important Disclosure: This link will give me a commission if you decide to buy. However, if you do purchase through this link I will be happy to answer any question you may have about how to implement David's advice (after you have read his book).

Within 24 hours of your purchase you will receive an email from me. This will come from my private email address that I check multiple times daily.

I will give you a detailed answer to any question you may have as you progress through your physique transformation journey.

When you do ask me a question you will recieve an answer from me within 24 hours no matter where in the world I may be.

Disclaimer: I know David's book back to front as I have printed it out and constantly refer to it when I am fine-tuning my abdominal training program. I have used David's book successfully thus far by implementing his "7 Level System".

However, neither David nor I can guarantee you results if you decide to buy. The results you get will be directly proportional to the effort you put in.

Anyway, back to my blog post. Now that I have built a reasonably strong core I will take it up a notch.

I will use David's bonus eBook "Six-Pack in 6 Weeks" advanced circuit training for abs. This program is intended for intermediate to advanced level trainers, definitely not for the faint of heart.

The good thing is that if you are just starting out it is possible to see results within 6 weeks as I have demonstrated so far with the "Flatten Your Abs" system.

Anyway, over the next 6 weeks I will put David's advanced program to the test. I'd like to be humble and say "we'll see what happens" BUT I cannot afford to have this mindset if I am to succeed. Like I said yesterday, in my mind I have ALREADY achieved it. I practice visualization techniques everyday.

For me, getting a six-pack is the holy grail. It is no doubt the hardest part of your body to get ripped. Just take a look at my 6 week before and after pictures that I posted yesterday. My abs are the body part that is lagging behind.

For those of you out there desiring a six-pack remember this, BUILDING your abs and SEEING your abs are two different things. To build your abs you must work your core intensively. The core includes not only the rectus abdominus (six-pack) but also your obliques and lumbar area. And let me tell you that conventional sit-ups are a joke, you need a variety of intensive exercises to get the job done for your core.

Now, seeing your abs means quite simply losing bodyfat. You need to get under about 10% bodyfat before you can see them clearly. Losing bodyfat to most people means cardio, and to a point that is true. However, don't underestimate the power of weight training. When you start to replace bodyfat with muscle is when you will see results.

I personally use a combination of cardio and weight training, both done at high intensity. The staple of my cardio is running on the treadmill, but I also do swimming, boxing, cycling and skipping. My weight training is primarily is high rep/high intensity with short rest periods. This combo has gotten me to where I am now.

So now (for my benefit) I will clearly state my mission. Get a rock-hard six-pack within the next 6 weeks. Failure is not an option.

Ok, that's settled. Here are Day 43 pics for December 21, 2006.

Peace, AJ

P.S. Today I did HIIT cardio on the treadmill and 10 laps of the pool. It was pure agony. But, visualizing my abs during the agony is what got me through the pain barrier. And the good news is that I lost bodyfat today. No, I didn't check my bodyfat, I don't need to, I can see it in today's picture compared to yesterday's one.

P.P.S. Remember, if you don't make gains every single day when are you going to make them!

Day 42: Half-Way Point! 6 Week Before & After Pics and Progress Report

12 Week Fat Loss Challenge

Start: November 8th 2006 - Finish: January 31st 2007

Day 42 of 84 - December 20th 2006

Status - Round 4: Phase 3: Day 3

G'day,

Well, here we are, the exact half-way point of my 12 week fat loss challenge. I took the photos just before, I make a point of wearing the same blue shorts for all my weekly shots so it is easier to compare the before and after pictures. Even though it is bloody cold in Japan now, it was 0 degrees tonight! That's why you see most of my pictures are taken in tights.

I am very happy with my progress so far, BUT the pressure is really on now to make a TOTAL body transformation. For me that means destroying the "pooch" that has been a permanent fixture on my stomach for last 6 years. This will be done by losing more bodyfat, simple as that.

I also want to increase muscularity in my legs, I feel that they have been a bit slow to respond to my weight training. I'll have to increase the intensity, especially on squats and deadlifts. I'm happy with my upper body and arms, they seem to respond well and quite quickly.

BUT, as you know from the title of this blog what I desire more than anything else is an ultra-defined midsection. YES, I will get the coveted six-pack in the next six weeks. I desire to eat a big, fat chocolate birthday cake on February 1st 2007 (one day after my 12 week challenge finishes) while holding a six-pack of abs. This will be pure heaven for me. It will be my reward for all the diet sacrifices I have so far made (and yet to make).

As I said a few days ago in my "How To Use Visualization" post, I can already see the six-pack I desire. I meditate and stare at it everyday when I wake up and before I go to bed. I am implanting in my mind the thought that I already have it, it has already happenned. Here it is below if you missed it before.



Well, that is my 6 week progress report. On to today, I did a boxercise session in the morning consisting of skipping, speedbag and punching bag work.

In the evening I went off to my local gym for HIIT cardio on the treadmill and 10 laps of a 25m pool. The treadmill cardio was a personal best for me.

I did 3 cycles of 1 minute intervals for 6, 12, 14 and 16 km/h, on the 4th cycle I went 6, 12 and 2 minutes 10 seconds on 16 km/h. Very happy when it was over.

Here are the before and after pics for Day 1 and Day 42 (6 weeks) for the period of November 8, 2006 to December 20, 2006 (today).

Peace, AJ

Day 41 Pics: Updated Post

12 Week Fat Loss Challenge

Day 41 of 84

Status: Round 4: Phase 3: Day 2

*This article has been updated and is now a full-blown special report that you can download if you purchase BFFM through this blog.

Here are Day 41 pics for December 19, 2006.

Peace, AJ

Day 40 Pics: The Eternal Dilemma: Form Vs. Progress

Day 40 of 84

Status - Round 4: Phase 3: Day 1

G'day,

I had a dilemma today. Its a situation that is common to many a bodybuilder. The dilemma is form versus your progress.

Which is more important? Is it more important to have perfect form during the movement of the exercise? Or is it more important to progressively increase your weight poundage to stimulate new muscle growth, at the expense of form.

Even though most bodybuilding books and fitness experts will tell you that form is more important, the answer is not always that clear-cut, especially with top bodybuilding pros.

Many pros use techniques such as "forced reps" where a spotter constantly hovers over the movement to help the pro make that last do-or-die rep. However, the thing to remember is that most pro's training methodology is complete muscular failure on every set, regardless of the rep count.

The reason why pros use "forced reps" is because they are of the belief that training to muscular failure is the only way to stimulate new muscle growth. For example, you often see pros going near parallel to the floor when doing lat pulldowns, this is not textbook form as the textbooks will tell you to lean back only slightly to perform the movement.

How do I know this? Well right now I am completing my own personal trainer certification and the issue of form is a key component of a personal trainer's duty when giving advice to clients. The reason for this is that many times injuries are sustained when incorrect form is used. Likewise, injuries are also caused by loading up too much weight just to satisfy your ego.

So what's the answer? Well, it depends on a variety of factors like your training experience, your primary objectives (fat loss or muscle gain) and your pain tolerance factor just to name a few. The difference between pros and amateurs is that pros have experience, they often train to failure and MOST importantly they know when and why they are breaking form.

If you are new to bodybuilding I would strongly advise you to master (near) perfect form first before you start using advanced techniques like "forced reps." Once you have a solid base of knowledge and training experience (6 months to a year) then you can start using advanced techniques.

For me personally, the choice it quite simple at the moment. Even though I am a relatively experienced trainer (3 years in total) I have chosen to use perfect form on my exercises even at the expense of progressive overload.

The reason why is because my primary objective now is fat loss. Losing bodyfat through training requires a finding a happy medium between weight training and cardio. Too much of one or the other can be detrimental to your results.

When weight training for fat loss it is best to use to apply the overload principle to a high training volume rather than to muscular failure. The reason for this is that using the high volume technique in conjuction with short rest periods stimulates your metabolism which is at the heart of fat loss. If you train to muscular failure on every set you will simply not have enough energy to complete your workout effectively. When training for fat loss you should always keep that do-or-die rep in you.

Of course, if you are training for muscle gain only then the opposite is true. You should employ longer rest periods in conjuction with lower rep counts.

This brings me back to my original point. Today I had a dilemma with how much weight I should use for my squats on the high volume, high intensity "muscle rounds" routine. This is a technique of having only 10 seconds between 6 mini-sets of 4 rep counts. Previously I have been able to push 160 kg on squats when I have rest periods of 2 minutes.

However, in order to effectively complete "muscle rounds" I would have to drop the weight down considerably which is a blow to my ego! The other option was to do "partial squats" with a heavy weight (around the 140 kg mark) and keep my ego infalted at the expense of form.

In the end I chose to use perfect form and drop the squat weight down to 80kg for "muscle rounds." The reason is for the main point I talked about earlier, that is my main goal right now is fat loss not muscle gain. It is imperitive I do a high volume of training with effective form and short rest periods. This will (and has so far) stimulated my metabolism effectively.

Keep this in mind when you are next faced with this dliemma. Ask yourself " What is my primary objective here? Fat loss or muscle gain?"

Here are Day 40 pics for December 18, 2006.

Day 39 Pics: All Fruit, All Rest, All Day

Day 39 of 84

Status - Round 4: Phase 2: Day 2

G'day,

Today I had a well-earned rest day, typing on the keyboard now is the most I have exerted myself all day!

These rest days are actually just as important as the work days. Resting allows your body to recover and grow. Remember this, your muscles only grow outside the gym. Working out with weights actually causes micro-trauma to your muscles.

You know the soreness you feel the next day following a workout? Thats because you have inflicted microscopic damage on your muscles. Your muscles then respond by calling in the cavalary (protein) to grow stronger to defeat this force attacking it. Think of nutrition as a crucial supply line in a war zone. That is how critical it is that you eat early, eat right and eat clean after a gruelling workout.

Coupled with your nutrition, rest is equally important. This means taking regular scheduled days off from training (once or twice a week) and getting enough sleep (7-8 hours a night). It is during these rest periods that your muscles actually grow.

My nutrition plan today consisted of all fruit, all day. Thats right, NO PROTEIN! How can this be? Well thats a topic for another day but suffice to say you must continually shock and surprise your body and metabolism. As I said yesterday stagnation equals no progress.

Your body will always strive to adapt to whatever you throw at it, you must overcome this by not only mixing up your workout routines but also your nutrition plan.

Here are Day 39 Pics for December 17, 2006.

Peace, AJ

Day 38 Pics: Man Vs. Machine

Day 38 of 84

Status - Round 4: Phase 2: Day 1

G'day,

Today was a titanic struggle, it was literally man versus machine. No, I wasn't squaring off against the Terminator, the machine I am talking about is far more lethal. Can you guess what it is? One word...Treadmill. Yes I know, it may look harmless to the unitiated but once you start a high intensity workout on it there's no going back baby!

It all started at 9.30 am this morning. When I woke up I felt queasy just thinking about it. I was going for my personal best - 4 cycles of 6, 12, 14, and 16 km/h at 1 minute intervals BUT the last cycle had to be 2 minutes and 5 seconds.

I hit 2 minutes at 16 km/h on Tuesday this week, now it was time to up the ante to 2 minutes and 5 seconds. Five extra seconds may not sound like much but let me tell you...it was pure torture. As I entered the final minute I was already feeling nauseous, my stomach was churning, my calves were aching.

The final 15 seconds felt like 15 minutes. This is living life in the moment, right here right now. Will you fulfill the most important promise you can make? You know...the ones you make to yourself. Of course I did, do you know why?

Because, no matter how hard it is I always know in the back of my mind that these are the moments that define success or failure. The only way you can dramatically tranform your physique in a short period of time is to continually raise your standards.

You have to break through new barriers every single workout. If you stay stagnant even for one workout you will not progress, simple as that. The great thing is that you can apply these intense experiences to other areas of your life. Are you living in the moment? Do you cherish what you already have? Do you respect yourself and others enough to keep the promises you make?

I have discovered over the course of the last 38 days that changing your body shape is a great metaphor for life changes. I already feel more confident and secure in myself. I also notice that the people around me are reacting to me differently, in a positive way. The changes in me are now becoming obvious, almost daily I am stopped by someone I know. They tell me how great I am looking, they also notice my new-found confidence.

So yes, I can safely say that those extra 5 seconds don't just make a little bit of difference...they make ALL the difference. Until next time that is, when it will be those extra 10 seconds. I can already feel it now...

Here are Day 38 pics for December 16, 2006.

Peace, AJ

Day 37 Pics: I Can't Sleep, I Am Too Excited!

Day 37 of 84

Status - Round 4: Phase 1: Day 5

G'day,

Today was a killer "Lactic Acid" workout for legs, triceps and shoulders. The real story is the punishing thigh and hammie routine I did! I did a total of 12 sets of lunges and squats for thighs and 6 sets of leg curls and deadlifts for hammies, all with only 20 seconds rest between each set.

Lactic Acid training is designed to hit those deep muscle fibres to stimulate new growth, and man I felt it today. The weight on my squats was only 60 kg (I usually do 160 kg with 2 minutes rest) but the tempo of resting only 20 seconds creates REAL PAIN. I was absolutely stuffed after my workout today, actually a good feeling once you calm down with the endorphins still flowing.

The only challenge was that I got only 3 hours sleep last night so I am really tired right now. The funny thing is, it didn't really affect my workout too much. I know if I had only had 3 hours sleep previously I would be screwed for the whole day. Its amazing what clarity and extra fitness will do for your body and mind.

The reason I couldn't sleep last night was beacuse I was thinking so much about my workout today. I have become obsessed with reaching my ultimate physique within these 12 weeks. So much so that I can't sleep, I'm too excited!

Tomorrow will be a double HIIT cardio session, one in the morning on an empty stomach and another in the evening. I am pumped up to exceed my current mark of 2 minutes on the last cycle of 16 km/h, on the treadmill. I am aiming for 2 minutes and 5 seconds.

This kind of attitude is very important when undertaking a physique transformation in a short period of time. The first is to have pre-determined goals before you enter the gym, and the second is to continually raise the bar on your personal bests. This concept is known as progressive overload, you basically stay one step ahead of your body because your body adapts quite quickly.

Anyway, here Day 37 pics for December 15, 2006.

Peace, AJ

P.S. As I live in Japan, the hysteria about Daisuke Matsuzaka signing with the Red Sox is unbelievable. I can't wait to get back to Australia for a couple of weeks over Christmas. I go crazy staying in Japan for too long!

5 Week Progress Report, Before & After Pics

12 Week Fat Loss Challenge

Day 36 of 84

Status - Round 4: Phase 1: Day 4

G'day,

Before I show you my 5 week progress pics I will talk a little about today's routine. I did another session of "Lactic Acid Training" with chest, back, biceps and calves the target muscle groups. As I have two "Lactic Acid" workouts per round this is the seventh time for me doing this workout.

However, today I really focused on feeling the burn by making sure I stick to the 20 second rest periods exactly. Another strategy for feeling the burn is to go slow and controlled on the eccentric (lowering) phase. One rule of thumb is to make the concentric (lifting) a 1-count and the eccentric phase a 4-count. Try it some time, I'm sure you'll feel it just like I did today, you can thank me later!

I finished off with my "core combo" of abs, lower back and rotator cuff, and then 2 cycles of HIIT cardio on the treadmill for 6, 12, 14 and 16km/h. Needless to say I was utterly hammered after today's session.

Anyway, onto my 5 week progress report and pics. At this stage I am very happy with my progress. I am kind of amazed myself when I look at the difference in my physique over these last 5 weeks. I must also say that this process of posting pics daily to this blog is excellent for accountability and motivation.

Often times when I am really "hurting" during my workouts and the "sacrifice" of eating clean I think about the pictures I will take that evening, it always refocuses my mind and allows me to push myself harder.

I really want to keep my momentum going throughout the Christmas period when as we all know it is so easy to fall off the wagon. For me I will going to back to Australia for 2 weeks to visit my family (from Japan) so I will have to be extra disciplined and organized to make sure I don't miss any workouts or meals. I have already begun planning by checking online for gyms that are closest to my family's house. I have also stocked up on supplements and meal replacements.

As I revealed yesterday (my morphed head on my dream physique) my objective for these 12 weeks is to totally and radically transform my body. As I look at my pictures the main area I want to improve are my abs. I desire a totally ripped midsection with upper, lower and obliques clearly defined, etched in stone as it were.

Anyway here are my 5 week progress before & after pics, for the period of November 8 to December 14, 2006.

Peace, AJ

Day 35 Pics: Boxercise Part 2

Day 35 of 84

Status - Round 4: Phase 1: Day 3

G'day,

For something different today I did some boxercise for my cardio training. While not exactly high intensity I was still sweating nonetheless. I am actually quite lucky because there is a boxing gym free to use right near my workplace.

I warmed up with 15 minutes of skipping doing lots of different combos. Skipping is highly under-rated as a cardio exercise. There are so many different things you can do with skipping to make it more intense, like double & triple jumps, switchfoot, heel & toe, etc. Skipping also improves your co-ordination and endurance.

I then did 20 minutes on my new favourite exercise, the speed bag. This is the one where the small ball hangs above your head and rebounds of the wooden surface when you hit it. This is also great for building hand-eye coordination and shoulder endurance.

I finished off with the punching bag. The bag I used was filled with water, a little softer (and safer for my wrists) than the heavy sand bags. I actually broke my thumb a few months back hitting a heavy bag so I don't want a repeat of that. I hit the bags with a left-left-right combo. I'm fairly new at this so I'm still working on my technique.

Tomorrow I'll be going hard with "Lactic Acid Training." I'm looking forward to seeing how I stack up compared to my Last LA session 12 days ago.

Here are Day 35 pics for December 13, 2006.

Cheers, AJ

Day 34 Pics: How To Harness The Power Of Visualization in 6 Easy Steps

Day 34 of 84

Status - Round 4: Phase 1: Day 2

G'day,

Today was another intense day with a weight training workout (Fat Loss Circuit Training Part 2) and an evening HIIT cardio session. I hit my pre-determined goals with my weight training workout. However, due to time constraints I had to postpone my "core combo" until the evening. I have a job to do too ya know!

My HIIT cardio workout was another story. I completed my current cycle of 6, 12, 14 and 16 km/h with 1 minute increments but could only do 1 minute on 16 km/h on the final cycle instead of the 2 minutes I had planned. I was literally gasping for air with that queasy feeling in my stomach. However, I'm not gonna be too hard on myself. I think it was due to fatigue in my legs from the heavy volume of leg training I did in the morning (8 sets of 100 kg squats with 30 seconds rest).

Harnessing The Infinite Power Of Your Subconscious Mind

Today I also want to talk a little about harnessing the power of your mind to help you achieve your physique transformation goals. Your subconscious mind can either be your greatest ally or your mortal enemy depending on what you program it with.

Your subconscious operates under the radar of your conscious mind but it is infinitely more powerful when programmed the right way. Just like the mind control techniques developed by mass media, advertising agencies and propagandists to influence you and your opinions you too can use the same types of strategies to empower you.

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Important Update: This blog entry is now an exclusive article for Tom Venuto's excellent fat loss support community membership site. To read the rest of this article sign up for a membership at Burn The Fat Inner Circle



To learn more about Burn The Fat Inner Circle read my Day 65 blog post: Dreams do come True!

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P.S. Here are my Day 34 pics for December 12, 2006...almost there!

See you tomorrow, AJ

Day 33 Pics: Back After A Well-Earned Break & Why You Need To Rest

Day 33 of 84

Status - Round 4: Phase 1: Day 1

G'day,

Well, that was a nice break. I took 3 days off after going for 29 days straight. Even though I had taken a few single days off in the 29 day period this was my first break with consecutive days off.

Taking a break from your regular training and nutrition plan is very important for a few reasons. First and foremost it gives your body a rest and allows you to physically re-charge your batteries. Secondly, it also gives you a mental break from the day-to-day grind which is just as important as the physical rest. Thirdly, a rest from training also prevents over-training which can lead to injuries and allows for little "niggles" or "twinges" to recover.

Finally the rest you take can also co-coincide with a couple of "reward meals" like ice cream, pizza, beer...whatever you want as long as you don't go overboard! My favouites are oreos, choc ice cream and fried chicken, of which I partook.

I timed my rest period to coincide with my work Christmas party which was last Friday night (December 8, 2006). It was the first time I had let my hair down for a month. The nice thing is that I received a lot of nice comments on my obvious physique change.

Never underestimate the power of positive feedback. It gives me validation that my physique transformation is working and also the motivation to keep going and really "blow their minds" in the coming weeks. The feeling you get when you can wear nice clothes that reveal your physique is also a blast. Other people really can notice not only your physique but also your new-found confidence and "swagger."

Now don't get me wrong, you should not attempt to undertake a physique transformation to get other people's approval or validation. If this is your primary focus I guarantee you that you won't get far. It must start with you, you must find and locate your primary reason that ignites your fire.

Your inspiration, goals, reasons and motivation must be internal. Using external reasons that are beyond your control is a great way to set yourself up for failure. Anyhow, the truth is that most people couldn't really care less what your physique goals are, including your family and closest friends. They will only start to take notice once you have done the "hard yards" yourself.

Back to today...I did a double whammy of "Fat Loss circuit Training" in the morning and HIIT cardio on the treadmill with a session of abs in the evening. My circuit training is similar to my previous session (don't know what that was? check out Day 25). My cardio session was high intensity, even with my 3 day rest I was able to hit my cycle of 6, 12, 14, 16 km/h with 2 minutes of 16km/h on the last cycle. All the proof I need to know that my rest was a positive factor.

Well, here are Day 34 pics for December 11, 2006.

P.S. Tomorrow I'll fill you in on how to use the power of visualization in a fun easy way.

Cheers, AJ

Day 29 Pics: A Lactic Acid Pump!

Day 29 of 84

Status - Round 3: Phase 1: Day 5

G'day,

A short post today. I had a solid "Lactic Acid Training" workout today. This routine contained 30 sets in total with 20 seconds rest in between each (after doing 20+ reps on the first set). I hit shoulders, triceps, quads and hammies with a lot of force.

I finished off with my "core combo" of abs, lower back/trunk and rotator cuff. Yes, the feeling you get from this type of training is intense but if you do it hard enough you get a great pump.
Here are Day 29 pics for December 6, 2006.

Peace, AJ

Day 28: Week 4 Progress Report - Before & After Pics

12 Week Fat Loss Challenge

Day 28 of 84

Status - Round 3: Phase 1: Day 4

G'day,

Well, today is my first judgment day. The 4 week progress report. I have decided to take my physique transformation in 4 week increments and publish my before and after pics at these intervals.

This is another way to keep myself accountable by setting smaller 4 week goals. So, instead of blabbing on about my workout routine today I will just show the before (Day 1 pics) and after pics (Day 28).

Here we go, day 28 pics for December 5, 2006.

P.S. I used the Japan Times newspaper as evidence of the 4 week time period. You can see a blown up picture of the newspaper date on the last picture below.