Day 263: Sightseeing In Seoul & More Airport Check-In Drama!

G'day,

Today I had a full-day to go sightseeing in Seoul and hit the markets one last time before catching my 8:00pm flight to Australia.

I went back to the markets at Meyondon to pick up some souveniers for my nephews in Oz and got in another round of kimchi - spicy korean pickles.

Phuket Flashback!

However, my day was not without drama! Anyone who has followed my previous travels to Australia and Phuket know that I have a weird tendency to get my flight times wrong, and consequently make last-minute dashes to the airport.

For example, I literally made my connecting flight from Phuket to Bangkok with 3 minutes to spare back in March of this year. Would you believe I was actually getting fitted for a tailored suit at my hotel...90 minutes before my flight was due to take-off!

My "Master Plan"

Well today was different...kinda. I made sure I was back at the hotel by 4:20pm in time for the 4:40pm bus to Seoul International Airport.

This bus would get me to the airport by 6:00pm, a full two hours before my flight was to leave! My master plan started well, I actually did board the 4:40 bus...but then things started to go wrong as we closed in on the airport.

I Started To Smell Smoke!

Would you believe the bus broke down! Its true, a fair dinkum "limosuine bus" carrying me and another 10 people actually broke down and had to pull over on the highway!

The driver then called in for a backup bus which took 20 minutes to arrive. My master plan was already falling apart!

A Mammoth Check-In Line!

We eventually got to the airport at 6:20pm which was not so bad...until I saw the check-in line. In all my travels I have never seen a line so long! It literally snaked around 7 times.

My master plan was in tatters by this stage as I started to wonder if I'd even make it on the plane in time. Half and hour had soon passed and I figured by the length of the line It'd be another 40 minutes until I could check-in.

My Saviour...

Once again, I was going to cut it very fine...until a "bright spark" from KAL decided to cut the line in half by opening up more check-in counters on the other side.

Hooray! I was then able to check-in within 10 minutes, get through customs and immigration, all with 30 minutes to spare!

This was a personal best for me...that I will try to beat on my return flight back to Osaka!

Peace,
Adam Waters, NESTA-CPT

P.S. Below my Day 263 pics are some photos of my brief time sightseeing in Seoul.

In front of the hotel I stayed at, Best Western Kukdo (pretty decent hotel gym).


Hittin' the markets at Meyondon


In front of the Dongdaemun baseball stadium.


A dance performance by some high energy Korean teenagers on the sidewalk.

Day 262: Live From Korea!

G'day,

I have touched down in Seoul after a short 2 hour flight from Japan. I'll stay here for one night before I take off on an 8 hour flight to Australia tomorrow.

My hotel in Seoul is located between the two major entertainment districts, Meyondon and Dongdaemun. I was able to walk to both and check out the scene which was extremely lively!

Cool Places In Seoul

Meyondon has a real "buzz" to it with a ton of shopping stalls (selling mainly fake stuff!) along with heaps of places to eat traditional spicy Korean food, like kimchi. If you haven't tried kimchi before I highly recommend it, especially if you'd like to clear your sinuses.

Dongdaemun is a more "upscale" market area dominated by large shopping malls and nightspots. I actually stopped in at a coffee shop on the way back to my hotel and watched the last 10 minutes of the Asian Cup final between Korea and Japan.

Much to the delight of the locals Korea beat Japan in a penalty shootout 5-4 after the scores were locked after extra time. The crowd went beserk, some rivalries never die!

The picture below (from Photos.com) accurately depicts the "buzz" of downtown Seoul.


The Reality Of Training In Hotel Gyms

Tomorrow I'll get up early and do a workout at the hotel gym which has a good supply of cardio gear but very light on with weights.

The more I travel, the more I realize that getting a decent gym in a hotel is very "hit and miss". This is regardless of what rating the hotel is. However, it is up to me to adapt my workout to the eqipment on hand rather than complaining about it!

Before I sign off I'll reveal the answer to the question I posed back on Day 260 regarding my "shocking loss of strength".

Answer To Day 260 Question

The reason why I was unable to lift the same amount of weight for barbell bench press compared to my previous Lactic Acid (LT) workout 2 weeks earlier was because of an error I made with my rest periods.

My rest periods were only 10 seconds in length while they should have 20 seconds for LT. I mistakenly used 10 seconds rest because I mentally prepared myself for Muscle Rounds instead of LT beforehand.

This was a very simple error but one which perplexed me at the time. As I follow the Metabolic Surge fat loss training program this mistake is quite easy to make as the rest periods vary between 10, 20, 30 and 40 seconds for each of ther different types of routines within the program.

However, this is actually the strength of Metabolic Surge as your body is continually being stimulated by the change-up and as a result it cannot adapt to the constant barrage of different workouts. This "non-adaption" was (and is) a key driver for my success over Mission 1 & 2.

For more information on Surge and an RTP bonus offer check out my Day 75 Post: Nick Nilsson's "Power Surge"

Peace,
Adam Waters, NESTA-CPT

P.S. Day 262 pics from my hotel room in Seoul.

Day 261: Ready For Takeoff!

G'day,

6 hours until I take off for my summer vacation! I have a 3 week holiday to Australia and a short stopover in Korea.

I'm really looking forward to the break from the "daily grind" of Japan and chillin' out with my family in Oz.

However, it won't be all fun and games! I still have Mission 3 to attend to, with my phase 1 six-pack deadline fast approaching. In order to complete this phase successfully I'll have to remain laser-focused on my routine and complete the daily actions required to reveal that sixer.

I am confident I will make it happen because I was able to continue Mission 1 successfully when I went back to Australia (and Hong Kong) for 12 days over Christmas.

Anyway, I'll write more about this topic of how to stick to your workout and nutrition plan while "on the go" as I go through this experience myself.

I must go now and do some final packing before I head off to the airport.

Next time I post to this blog I'll be in Korea!

Catch ya!

Adam

P.S. I'll reveal the answer to yesterday's post tomorrow.

P.S.S. Below are Day 261 pics for July 27, 2007: Mission 3 Phase 1 - Day 31 of 60

Day 260: A Shocking Loss Of Strength...Why?

G'day,

Wow, that was a weird workout!

About Lactic Acid Training

Today I did Lactic Acid (LT) Training for chest, back, biceps and calves. LT is a high volume, high intensity form of training that is designed to penetrate your deep muscle fibers and overload them with lactic acid.

I have done this kind of training about 20 times since I started this journey back on November 8, 2006. Suffice to say, I know to a "t" what gains I can expect from LT workout to the next.

As I racked up the bench press with the same weight as my previous LT chest workout my goal was to beat by 2 reps for each of the 8 sets.

To be precise, LT training dictates that you get 20+ reps on the first set, then rest 20 seconds for each additional set with the goal of getting in as many reps as possible.

Here's Where It Gets Weird

I got out my 20 reps on the first set but then averaged 2-3 reps less for each additional set (compared to my previous LT workout).

I was mortified!

This loss of strength has never happened to me before.

How could it be that I went backwards for the last 2 weeks?

The weirdest thing is that I have gained strength across the board for every other chest workout throughout these last two weeks! I am actually now lifting my bodyweight on the bench press for my "heavy sets" which is a first for me.

It Gets Even Weirder!

I originally thought I must be having "one of those days" where I am lacking energy or overstressed about getting that six-pack.

But, I then proceeded to beat my previous rep counts for my back, bicep and calf sets on LT in the very same workout!

What is going on here? I couldn't figure it out.

Then, as I was doing my HIIT cardio session after LT it hit me like a ton of bricks!

Ohh man, how could I make such an elementary error!

Can You Guess What Happened?

If you think you know the reason why I lost so much strength on my chest workout because of a simple error just post a comment to this entry. I'll discuss the answer and who got it right tomorrow.

There may even be a (small) lesson here!

Peace,
Adam Waters, NESTA-CPT

P.S. Lactic Acid Training is derived from the fat loss training system - Metabolic Surge - I have used for Mission 1 & 2 and am currently using for Mission 3 - Phase 1.

For more information on Surge and an RTP bonus offer check out my Day 75 Post: Nick Nilsson's "Power Surge"

P.S.S. Below are Day 260 pics for July 26, 2007: Mission 3 Phase 1 - Day 30 of 60

Day 245 Video: Mission 3 - Goals & Accountability (Part 2)

My goals, accountability and visualization structure for M3 is revealed in this part 2 of my Day 245 video.

I discuss the 2 separate phases of Mission 3 and why it is 136 days long (the same amount of time of Mission 1 & 2 combined).

N.B. As I mentioned in my previous blog post this video was originally recorded back on Day 245.

Cheers,
Adam

Day 259: M3 Video Update Coming Soon...

G'day,

Today will be a short post as I have spent quite a bit of time tonight putting the final touches on my Mission 3: Goals & Accountability video that I originally recorded back on Day 245.

With all the "drama" of the past week I had completely forgotten about it!

Anyway, below are my Day 259 pics for July 25, 2007: Mission 3, Phase 1 - Day 29 of 60

Peace,
Adam Waters, NESTA-CPT

Eat Clean,
Shred Hard,
Think BIG!

Day 258: What M3 Is Really All About

G'day,

Today is July 24, 2007. This means I have exactly 32 days until M3 Phase 1: Judgment Day on August 27, 2007.

As you can see from my "accountability statement" to the left my goal is to get (another) six-pack by Day 290.

Once I achieve this I will then go into a "shredded muscle building phase" in hot pursuit of my "dream physique" by Day 365.

100% Compliance Required

However, I must be honest, getting a six-pack by Day 290 will require absolute 100% compliance to my pre-determined workout and nutrition plan over the next 32 days.

There is absolutely no margin for error if I am to get that sixer. Even if I do manage to follow my plan 100% it will still go down to the wire.

My M2 Experience

I know this from personal experience as Mission 2 was also dedicated to getting that elusive six-pack. Ten days out I knew I had to "go massive" if I was going to get anywhere close to a sixer.

My strategy for M2 was basically hit the cardio as hard as I could. I ran, I swam, I boxed, I cycled and I Tae-Bo'd like a madman during that final 10 day countdown.

Of course I had supreme motivation to do so because I put my US $1,500 pre-paid "redemption trip" to Phuket on the line in the form of a public vote that took place on March 24, 2007. I used this "external motivation" to fuel my fire each and every day of M2.

What followed on Day 136 was the most intense 12 hours of my life as I watched the "yes" and "no" votes roll in unabated in the first 3 hours. I managed to get a couple of hours sleep and woke up about 10 minutes before voting closed.

Below is a 3 minute video that captures the "drama" from that day.



The pressure to reveal that six-pack on Day 136 was enormous, my heart was in my mouth the whole time. M2 literally consumed every waking hour of my life, to the exclusion of everything else.

Regular readers will know that I took 95 days off from the end of Mission 2 until I started Mission 3. I had a lot of "issues" to deal with once I got back from Phuket because I had put everything else in my life on the backburner.

However, I don't regret the experience at all because I gained a lot of self-confidence by "putting myself out there" and coming out a "winner".

After 6 long years of failed attempts to get in shape, I finally believed in myself again. Trust me, I don't say that flippantly, I honestly did not believe in myself or my ability to turn my life around until I was well into Mission 1.

Why M3 Is Different

Anyway, Mission 3 is a little different. The thing I seek more than anything else is consistency and balance in my life. This is the reason why Mission 3 is 136 days long.

I want to prove to myself that I can follow this "fitness lifestyle" for long periods of time so that it becomes automatic. This is what it will take to finally convince myself that I can ingrain these lifestyle habits into my daily routine for the rest of my life.

On a sidenote you can clearly see what those 95 days "rest" did to my physique by comparing my M2 Day 136 picture to my M3 Day 230 picture.

Yes, its true, your body really is a fluid being and it can only respond to the stimuli you give it. It doesn't matter where you are right now, if you stop or stagnate you will go backwards, simple as that.

What M3 Is Really All About

For as long as I live I never want to have to go through the pain of starting at "zero day" again. I firmly believe that once I achieve my "dream physique" by Day 365 I will have enough momentum and forward progress under my belt that I will never go back.

With this goal of consistency and balance in mind I decided not to make Mission 3 subject to a public vote.

M3 is all about proving to myself (nobody else) that I am capable of "internally motivating" myself to follow through on my goals.

However, I did learn a few things from M2 that I will apply to my training and nutrition plan (especially over the next 32 days). These things include monitoring exact caloric intake and expenditure, optimal levels of cardio and the power of "positive pressure".

With that said, my M2 plan was not "perfect" by any stretch. I have since learnt a few techniques like re-feeding and de-training that I will implement during the final countdown for M3 Phase 1.

Anyway, now it is time to get serious and put it all together for the next 32 days as I close in on my M3 Phase 1 deadline.

I must also mentally and physically prepare myself for training and eating "on the go" again as I will be in Australia (and Korea) for 3 weeks starting from July 28, 2007. This will be a challenge within itself but also an important test on whether I really can handle this "fitness lifestyle" under all types of conditions.

Peace,
Adam Waters, NESTA-CPT

P.S. I put up a poll in my right-hand side nav bar today. If you could take the time to vote (once only please!) I would really appreciate it.

P.S.S. Below are Day 258 pics for July 24, 2007: Mission 3 Phase 1 - Day 28 of 60

Day 257: Milestone - 200,000 Video Views

G'day,

Wow! What a roller coaster ride!

Back on Day 235 I blogged in amazement that my YouTube videos had reached 100,000 combined views in just 165 days.

I still remembered Day 70 when I nervously uploaded my first video to YouTube and anxiously waited for the response...24 views in the first 24 hours!

Uploading videos to YouTube or any other video site is so commonplace these days (40,000 new videos a day!) that it easy for your video to get lost within all the others.

The Power Of "External Accountability"

However, one cool thing I have noticed recently is the huge amount of "weight loss video blogs" on YouTube. Many people are starting to realize the power of "external accountability" via chronological video blogging.

This is why I originally started making videos, as I strongly believe in holding yourself accountable in as many different places as possible.

In the Internet Age it is very easy to do, due to all the "Web 2.0" services such as YouTube, Myspace, FaceBook and Flikr that have cropped up in the last few years.

If you are on a physique transformation journey I highly recommend that you take advantage of these free services and start holding yourself publicly accountable to your dreams and goals.

In regards to YouTube, your videos can be as simple as you talking into a web cam and discussing your thoughts and feelings as you progress. The majority of my videos are in this format and it is very simple to do.

The Digg Drama

Is there a downside? In a word yes!

Anyone who has followed my blog recently knows about the "Digg Drama" that surrounded one of my videos last weekend. My video titled 84 Days In 48 Seconds was submitted to Digg without my knowledge and proceeded to get 40,000 views within 3 days.

I got hammered far and wide for that video! People on Digg and other websites were rather brutal in their comments regarding that video.

However, the "silent majority" Dugg the video enough to keep it the Top 10 for 3 days running, so it wasn't all bad. I guess at the time I was totally unprepared for the amount of negativity that video would generate and that was what I focused on, at the exclusion of everything else.

3 Reasons Why I like YouTube

The major lesson I learned from this experience to limit your exposure to only people who are interested in weight loss/physique transformation.

The cool thing with YouTube is that for anyone to find your video they have to search for it using specific keywords related to your video. This means that these people are interested in weight loss to begin with so they are much more likely to draw a positive from your video rather than focus on the negative.

The other factor with YouTube is that you can turn "external embedding" off so your video will not appear on other "wacky" video sites. This gives you the power to limit your exposure and avoid those "anonymous online energy vampires" that seek to undermine your effort.

Lastly, there is one more cool thing with YouTube. This is the ability for people to subscribe to your videos so they will receive an instant alert when you upload a new video. This alone will increase the "accountability factor" as you will feel "positive pressure" to not only continue your journey, but also make a full-blooded physique transformation.

200,000 Video Views!

Anyway, as you may have noticed from today's title I passed 200,000 combined views on YouTube today, only 22 days after I hit 100,000 views. This was entirely due to the "Digg Effect" from that "infamous" 84 Days In 48 Seconds video.

Below is a screenshot of my YouTube account that shows 200, 276 views as of July 23, 2007.


If you like you can subscribe to my YouTube video channel (and help hold me accountable to my M3 goals!) by clicking AdamWatersRTP Video Channel


N.B. You can also watch these videos on my blog by clicking on the RTP Video Archive. For the time being I have continued to allow "external embedding" for the majority of my videos.

Fat Loss Circuit Training Today

Before I sign off today I had an awesome workout tonight doing Fat Loss Circuit Training (FLCT) for chest, back, biceps and calves. This is a high intensity form of training that utilizes the 40 second "rest period" for HIIT cardio.

As I mentioned back on Day 231 I believe skipping to be the "perfect cardio exercise" for FLCT. There are so many benefits to skipping, especially in a crowded gym environment.

FLCT is derived from the Metabolic Surge fat loss training system I used for Missions 1 & 2, and again using to "cut up" for Phase 1 of Mission 3. If you'd like more information regarding Surge click here for my Day 75 blog post that details my personal experience (and a RTP bonus offer).

Peace,
Adam Waters, NESTA-CPT

P.S. Below are Day 257 pics for July 23, 2007: Mission 3 Phase 1 - Day 28 of 60

Day 255: Imagination And Intensity

G'day,

Yesterday we discussed one of the most important components of a full-blooded physique transformation...intensity.

As intensity is difficult to define or quantify in the absolute, I gave you my definition of intensity in the form of a blog post I wrote back on Day 38, Man Vs. Machine.

In that Day 38 post I described in great detail a brutal cardio session that had taken place earlier that day. However, you can also apply the concept of intensity just as easily to your weight training sessions.

How To Create Intensity

Now, you may be thinking, "Ok, that's a good idea, but there are some days when I just don't feel "intense" so how can I force myself to train at high intensity on those particular days?"

I think this may be a common scenario for some people as the day-to-day grind of a long-term physique transformation can be quite draining, physically, psychologically and emotionally.

Well, I have an idea you can use to increase the intensity of your training on "those days" when you are not "feeling it".

Use Your Imagination!

Use your imagination to create intensity. Simple as that!

This has worked amazingly well for me, especially on "those days" when I felt I was struggling to break through a plateau or
I just wasn't feeling the "intensity vibe".

In essence, what you want to do is "raise the stakes" of that particular workout by applying an almost "life or death" or a "ultimate success or ultimate failure" type of importance to your training mindset. Then channel that "intense vibe" into every single rep and set of your workout.

This may sound dramatic, but I know for a fact that applying this type of mindset into the vast majority of my workouts has been a major factor in my success thus far.

Back on Day 118 I described a concept of intensity that I frequently apply called "EarthQuake Intensity". If earthquakes are a common occurrence in the area where you live perhaps you could apply "EarthQuake Intensity" to your training sessions?

Make It Personal

However, the biggest tip I can give you is to make it personal to you, draw on internal or external hypothetical scenarios that strike a nerve with you.

That's right, make it dramatic! Blow it completely out of proportion! Allow it to consume you, then direct that "intensity" into the job at hand...your workout.

EarthQuake Intensity

Imagine that an earthquake struck during your workout (a very real possibility in Japan where I live) and your gym came crashing down with weights, racks, machines and dumbells flying everywhere.

Now just imagine the damage that would cause to the gym…and to you.

Here's what I want you to think about.

In the split second before that earthquake struck would you be going down in a blaze of glory giving it your all? Or would you already regret not maxing out your potential by not pushing yourself through the pain barrier?

Here's the point, train hard with intensity on every rep of every set because you never know how long you have to live your dreams.

Finally...if you don't believe me take a trip to Kobe in Japan and ask people there how quickly earthquakes can destroy buildings and lives. I personally know many people who were directly affected by the Great Hanshin Earthquake in 1995.

Peace,
AJ

P.S. Here are Day 255 pics for July 21, 2007: Mission 3 Phase 1 - Day 25 of 60

Day 254: What Is Intensity?

G'day,

Ooooh man! That was an extremely intense workout today. I was dripping in sweat by the end of it.

Here's the weird part, today's workout consisted of weight training only, no cardio. To be covered in sweat after a cardio workout is a given, though for weight training it is quite rare for me.

Just to top it off, I got hammered by a sudden downpour of rain as I rode home from the gym! How's that for synchronicity!

Anyway, back to my original thought. Why was I covered in sweat after my weight training workout? The answer I believe has to do with intensity.

It stands to reason that the more intense your training is the more you will sweat. In regards to weight training, short rest periods and a high set volume will also increase the intensity factor of your workout.

I firmly believe that the level of intensity with which you train at is a major (and underrated) component of a successful physique transformation.

This is not news to most people, pick up any reputable workout book or magazine and you'll notice that the subject of intensity is often discussed.

The problem with discussing intensity is, how do we define it? Quite obviously intensity cannot be quantified in the same way as sets, reps and rest periods.

Let's face it, what's intense for me may not be intense for you, and vice-versa. With this in mind, perhaps it is better to give you my version of intensity as a reference point that you can use.

Below is a blog post I made on Day 38 while I was in the midst of Mission 1. I am discussing a brutal cardio workout I had completed earlier that day.

N.B. Tomorrow I'll discuss another facet of intensity (other than the purely physical) which I believe to be even more important. Stay tuned!

===========================

Man Vs. Machine

Day 38 of 84 - Mission 1

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 uninitiated 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 transform 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...

===========================

Peace,
Adam Waters, NESTA-CPT

P.S. Below are Day 252 pics for July 20, 2007: Mission 3 - Phase 1, Day 25 of 60

P.S.S. You can see effects of that massive downpour of rain that hit me on the way home!

Day 253: A Well-Earned Rest Day!

G'day,

Today is a day of rest from working out and blogging, so therefore today's post will be quite short. I've had a brutal schedule the last few days so this rest day was well-earned!

Why is rest such an integral part of a full-blooded physique transformation? Well, 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 "reward meal" like ice cream, pizza, beer...whatever you want as long as you don't go overboard!

Well, time for me to get some sleep...

Peace,
AJ

P.S. A rest day from pictures as well.

Day 252: Thank You

G'day,

Yesterday I got choked up. Your comments and messages of support truly overwhelmed me.

Just when I was starting to question myself, this blog and "those videos" I am now re-inspired and re-invigorated to continue this journey for as long as possible.

When I started this journey on November 8, 2006 I honestly had no idea where it would lead me. As I have said many times before no-one but me knew that this blog existed for the first 42 days.

Of course, I was extremely determined and somewhat confident that I could turn my life around, but predicting future success with absolute certainty is something I didn't do.

I just focused on getting through each day and holding myself accountable (to myself) by posting daily pictures and progress reports.

Even though it has been 210 days since my first visitor to this blog it is still very surreal to have people following and supporting me now.

I can honestly say that the best part of this whole experience has been the friendships I have made with you and the friendships you have made with each other.

As Jeff McBride said so eloquently yesterday, we have all re-discovered the fire within ourselves to make a difference not only in our own lives but other people's lives as well.

We have collectively pierced through the negativity, the skepticism and the cynicism that seems to permeate throughout the Internet and re-connected with what it means to be human.

I believe we are all participating in a "real-time mastermind group" and as a result we are all feeling and responding to each other's positive energy.

I believe that this cycle of positive energy is extremely powerful as it is a universal principle that transcends the Internet and reaches out into the ether.

This may sound dramatic, but I was so touched by the comments to yesterday's post that I wanted to speak from the heart and let you guys know how much that meant to me.

On a final note, I sincerely believe that the comments you make and the energy you send out to the universe reflect more about you than it does about me.

It is my honor and privilege to publish yesterday's comments below.

Peace,
AJ

9 comments:

Dylan said...

Adam, I stumbled on your blog recently and read the entire thing in one go. I'm in Japan, too, and on June 1st of this year I started my own journey towards fitness.

I'm interested in Bod Pod for body fat measurements. Do you still recommend it? And if so, where exactly did you have it performed/how much did it cost? Thanks.

July 17, 2007 6:53 AM

hazwan said...

u look dashing in those clothes..cool!

July 17, 2007 7:39 AM

Your Grateful Cyber-friend, Christy said...

Wow! You look great. You deserve a party. How symbolic too! You're going to a "Sayonara Party" immediately after saying Sayonara in this blog to all that drama. It is amazing how the Universe doles out exactly what is needed as we need it.:)

July 17, 2007 8:02 AM

Jeff McBride said...

Adam, you originally posted photos to hold yourself accountable. It worked. How many people did it take to keep the positive pressure on you? You strike me as a guy that would give your all even if there was only one other person expecting great things from you.

You have that person.

Those of us who believe in you have come to believe in ourselves. We respect you for your tireless efforts and your courageous postings. We adore you for your honesty and how you encourage us. I read your blog because of how it makes me feel- Inspired, confident, and ready to take massive action. We believe in you, Adam, because you rekindle the long slumbering faith that we can do the great things we dream of. If you hid your site away in the most obscure corner of the web, we, your friends, would find you and we would encourage you and we would continue to be energized by your journey.

Don't be shackled by the groping hands of mediocrity. Stay here in the high clear air where you have brought us. Breathe deep of our energy and gratitude and know that if you ever feel down, merely look up and see our outstretched hands.

Jeff McAdamfan

July 17, 2007 9:46 AM

Jamie said...

Adam, the last couple of days have been a real test for you mate, don't let it get you down.

July 17, 2007 11:40 AM

Suzette said...

Jeff your post was awesome and truly emulates the feelings we "followers" of Adam have. I believe the greater the trials we have the greater the victory will be. If you never started this online journey you would have never "met" so many awesome and supportive people. We believe in you and will be here to cheer you and each other on!
By the way, you look awesome in clothes! ;)

July 17, 2007 11:46 AM

Anonymous said...

I would like to second motion Jeff's comments.... keep the awesome work!!

Cheers

July 17, 2007 12:49 PM

Anonymous said...

i would like to third what Jeff said! wow, i could not have said it better. Adam is simply an inspiration, and partly becuase he is a real, raw,passionate, feeling person. we are behind 100% Adam so always remember us - the 'silent majority'.
Kel.
BTW, lookin' good in clothes!

July 18, 2007 4:09 AM

Anonymous said...

Hi Adam,

I don't normally "comment" this much, but now really does feel like the time to give back.

Once again.... thank you, and your tenacity for giving me the energy to put back into my own fitness regime.

From the first time you personally replied to an email, to the daily posts that you can really empathise with, www.rtp-blog.com & Adam Waters have been nothing but an inspiration to myself and numerous other regular posters I see popping up here.

Gotta keep focusing on my "PRW" (as I have now catchily shortened it to) and following your progress, and my mission will succeed!!

Thanks again Adam, for all the time and effort you put in.

Cheers,

James, Leeds, UK

July 18, 2007 4:28 AM

P.S Hi Dylan, in reagrds to your question about the BodPod I recommend it and I had it done in Osaka at a cost of ¥1,500. I hope this helps.

P.S.S. Below are Day 252 pics for July 18, 2007: Mission 3 - Phase 1, Day 23 of 60

Day 251: Important Announcement

G'day,

Today's post will not be focused on mindset, workouts or nutrition as I have a few important things to address in light of the general craziness of the last few days.

External Embedding Of YouTube Videos Turned Off

I have decided to turn off "external embedding" of some of my YouTube videos. "External embedding" means that other sites and blogs can embed my videos into their sites and use it as free content.

The reason I have done this is because it is turning up all over the web at sites I want nothing to do with. These sites are not focused on fitness, they are mainly blogs filled with advertising that show "weird and wacky" videos. Also, some of them are really dodgy (if you know what I mean).

I don't want to be associated with these sites in any way shape or form.

The Digg Aftermath

This is all due to "Digg effect" two days ago when one of my videos was posted without my knowledge to Digg. Since then it has gotten totally out of control.

I made these videos with the best of intentions, that was to hold myself accountable and hopefully inspire people on a fat loss journey to take action.

I totally underestimated the amount of negativity these videos would generate on sites that aren't dedicated to fitness. It is just not worth the hassle.

YouTube Videos Will Remain Up For The Time Being

For the time being I will keep them up on YouTube as the people there seem to "get it". The reason why is because for someone to find my videos on YouTube (out of the millions of other videos posted there) they have to search for it. This means that people who watch them are interested in fitness and/or weight loss.

The only people I want to associate with are people who are like-minded and on a physique transformation journey themselves. I have no desire to have to continually justify myself to people who are not interested in fitness but just like to watch "weird stuff".

I Must Refocus My Energy On M3

I have also requested to the person that submitted my video to Digg, that he request to Digg that it be taken down, for the same reasons I mentioned above. For a lot of people this may seem strange because I'll lose a lot of traffic to the videos and this blog.

However, the craziness is just getting to be too much and it is sapping my energy. As a consequence it is starting to affect my confidence which I have worked so hard to restore. I honestly don't want or need this kind of attention.

This drama is also starting to affect my current mission. It is getting difficult to focus my mind while I'm working out in the gym. This is far and away the most important mission yet and it takes precedence over everything else, including this blog and any videos I make.

My current fitness lifestyle is the cornerstone of my "new life" so I just want to focus my energy there rather than having to deal with anonymous online critics. If I don't continually practice what I preach on a daily basis the concept behind this blog will cease to exist anyway, and I'll have to shut it down.

Finally, I'm sure regular visitors understand this but I'll just re-state it now for clarity sake.

Why I Started This Blog

The primary reason I started this blog was to hold myself accountable by making daily progress reports and taking daily pictures. Using YouTube was just another accountability tool as most of my videos there are simply progress reports of me talking into a web cam.

Once I finished my first mission successfully I decided I would make a "compilation" video (84 Days In 48 Seconds - submitted to Digg) that showed my progression in a high-speed time lapse. I thought it would make a cool video, and perhaps inspire people to take action.

The "Mastermind Principle"

Once I finished my second mission I then decided to try and create a community around this blog based on the "mastermind principle". That is why I started the RTP VIP Newsletter and put other people's blogs in my navigation bar. I thought it would be a good idea if we could all continually hold ourselves accountable to each other.

You Have The Power To Choose

If you are a first time visitor to this blog and you don't like what you see, just remember you have the power to click away and go somewhere else.

If you do like what you see please take the time to read some my earlier posts so you can get an accurate idea of what this blog is all about. The reason I say this is because I have been at this now for 251 days and it is impossible to explain everything in one single blog post.

My Workout And Nutrition Plan

If you are seeking more information on my workout routine and nutrition plan please take a look at the books I recommend and use that are listed in the right-hand navigation bar. These links will take you to specific blog posts that explain my personal experience with each book in great detail.

You can choose whether you want to purchase the books or not. It's true that I do make a commission on the sale of these books but I have also done my best to include some valuable bonus items (based on my personal experience) for each book purchased.

Please understand that the information within these books is copyrighted so I am not allowed to re-produce the specific advice and workout routines on this blog. Also, if you would rather purchase these books from the original source you are free to do that as well.

Free Tips From Previous Blog Posts

With that said, if you take the time to read some of my earlier blog posts from Mission 1 & 2 you will find a ton of free tips and insights I learned as I progressed. If you are someone who is truly interested in transforming your physique in the shortest time possible you could start at "Zero Day" and read every single blog entry up to present day for tips on mindset, training, abs and nutrition. This will not cost you a penny.

Hopefully, this is the last post I'll have to make regarding this "drama".

Right now I have a job to do, that is get a six-pack by Day 290! This will require sacrifice, discipline and a laser focus from here on out. This is where my energy will be directed.

Peace,
Adam Waters, NESTA-CPT

P.S. I am extremely grateful to my regular visitors who are supportive and continually hold me accountable by coming to this blog and contributing to the discussion. Thanks again guys! I look forward to the day when we can get back to the "mastermind" group we had before without all the "craziness" that is going on now.

P.S.S. Right now I have to go to a "Sayonara Party" so today's pic is a little different than usual, i.e. I'm wearing normal clothes!

Day 250: Typhoon Season!

G'day,

The typhoon season in Japan was in full-swing this weekend. While Osaka was not directly hit there was still a massive downpour over Saturday and Sunday.

Whenever typhoons do hit Japan the media over here goes wild! It is literally wall-to-wall coverage of live reports from the scene, with of course the weather reporters getting absolutely hammered by rain and wind.

As I "braced" myself for the coming typhoon little was I to know that another typhoon was brewing over on Digg! As I said yesterday a video I made was submitted without my knowledge and it had spread like a raging typhoon when I was asleep.

I got the first inkling on Saturday morning when I checked my email. My in-box was "flooded" with notifications from YouTube, 20 times above normal activity.

I thought to myself, "What happenned?", I couldn't figure out why that particluar video was viewed and commented on so many times.

It wasn't until I checked my YouTube messages that I found the answer. My video got "Dugg", and as a consequence it went to the "newly popular" frontpage on Digg.

I had heard about the "Digg Effect" before but to it actually see it happen to my video was very surreal. I went over to Digg to check the vibe and quite honestly, my jaw dropped!

There were already 50 comments about the video and to be honest, many of them were extremely tough to read. It was a very bittersweet feeling, to say the least.

I have to admit I did take the criticism very personally. I think this is because that video represented a lot of hard work and culminated in being (at that time) the proudest moment of my life.

So, it was very hard to be objective about it, if you know what I mean. On the Internet I think there may be a tendency to view people in videos, on blogs, etc. as unfeeling beings. But trust me I am a "real person" with real emotions.

Anyway, it has now been 36 hours since the drama unfolded and I have had time to reflect. In reality, if you put yourself out there online you have take the good with the bad.

I made the decision to do that back in November 2006 and I have to accept the consequences, whatever they may be. But don't get me wrong, the response overall has been overwhelmingly positive and I am extremely appreciative of that.

Now I just gotta put it behind me and hop "back on the horse". The best way to do that is to get back in the gym and focus on "being in the moment" rather than thinking about the past.

I think excerise in general is a great way to clear your mind. As you can see from this blog excercise was actually the key for me to turn my life around after 6 years of "failure".

So, tomorrow I'll do just that!

Thanks again to everyone who wrote me messages/comments of support. I am truly grateful and I will do my best to support you as well.

Peace,
AJ

P.S. Below are Day 250 pics for July 16, 2007: Mission 3 Phase 1 - Day 21 of 60

Day 249: To Digg Or Not To Digg?

G'day,

This is the weirdest day of my life.

As you can see from the screen shot above my video (84 Days In 48 Seconds) was submitted to Digg.com yesterday. Digg is a social networking news site where users can vote on stories.

My video currently has 319 "diggs" which means that many users have voted in the affirmative. As a result, traffic to that YouTube video and also to this blog has exploded in the last 24 hours. The video got 10,000 views in the last 24 hours and my blog traffic is 4 times higher than usual.

So, this is a good thing right? Well, kind of.

Let me explain. That video was submitted to Digg without my knowledge. I deliberately avoided Digg because of what I have seen there. Digg is a great place to find cool stories and videos but personally I have better things to do with my time than to comment and vote on news stories.

Many of them (not all) completely miss the point of what the video is all about, which was meant to inspire people to do the same thing.

But, there seems to be a "silent majority" who like the video because it is still in the "Most Recently Popular" category 24 hours later due to all the "diggs" it has received. I am appreciative of the exposure but it is really bittersweet at the moment.

I guess the message here is to limit your exposure if you decide to make videos (and a blog) of your fat loss journey. You must try to avoid negativity especially in the early stages of a fat loss journey.

Anyway, I'm going to sign off now and get some sleep. I'm really looking forward to my upcoming holiday to Australia so I can chill out for a while!

Peace,
AJ

Eat Clean,
Shred Hard,
Think BIG!

*N.B. I edited this post today. Yesterday I was quite upset when I originally made this entry. Upon reflection, yesterday I acted on my initial emotion and I let that show. Sorry about that.

P.S. Here is the video that got Dugg.

Day 248: One More Rep!

G'day,

A great day at the "office" today. I did my Lactic Acid workout for legs, shoulders and triceps.

Before I started my workout I mentally psyched myself to get one more rep on each set of each exercise (at the same weight increment) than I had the last time I preformed this routine (15 days ago).

This may not seem like a big goal but there is an extremely powerful underlying principle to this "method of attack".

The Progressive Overload Principle

On the physical realm this is called "progressive overload" which means you continually strive to increase the intensity of your workouts by manipulating rest times, weight increments and rep counts (amongst a host of other macro-factors).

By consistently implementing "progressive overload" you increase the stress on your muscles. As a consequence you will increase your muscle mass due to the "magic healing process" that takes place after tearing your muscle tissue (on a microscopic level).

In reality, a full-blooded physique transformation will not occur unless you implement "progressive overload" every single workout. It really is that important.

On A Practical Level

To incorporate "progressive overload" on a practical level you must have detailed notes on weight increments, sets, rep counts and rest periods in your training log.

This log is extremely powerful information to have when you are planning your next workout. Armed with this info you can decide beforehand which "progressive overload factor" to manipulate for that day's workout.

Today's Results

Today I decided to focus on my rep counts. I decided beforehand to pump out (at least) one more rep on each exercise.

Check this, not only did I get one more rep on every single set I actually beat my previous best by 2 or 3 reps on some sets. This is so powerful! This is irrefutable evidence that I am progressing and on my way back!

As you can probably tell this is also extremely powerful on a psychological level. This further instills belief in yourself and your ability to continually make improvement.

I can't wait until I do Lactic Acid again in 14 days...next time I'll get two more reps!

Peace,
Adam Waters, NESTA-CPT

P.S. The Lactic Acid workout is one part of the Metabolic Surge program I am following for M3 Phase 1. I also followed this program for Missions 1 & 2. For more information on my personal experience with Metabolic Surge click on my Day 75 blog post.

P.S.S. Below are my Day 248 pics for July 14, 2007: Mission 3 Phase 1 - Day 19 of 60.

Day 247: Quick Update Today

G'day,

Today is a quick update as I really need to get a full 8 hours sleep tonight!

The last few nights I've written quite in-depth blog posts, which I really like to do because I have so many ideas and so many things to write about.

The only downside is that these posts take an average of 2 hours to write which really cuts into my sleep time. So, I'll just take a breather tonight and post my Day 247 pics which you can see below.

Peace,
AJ

P.S. I had a really good workout today, I increased my rep counts for all 4 exercises. For the first time since the end of Mission 2 I'm feeling really good about my training and my progress.

Day 246: What 6 Years Of Apathy Taught Me

G'day,

Yesterday I posted Part 1 of my Day 245 Video titled M3 Kick-Off And The Last 110 Days...

This was my first video cam since Day 169 when I had to postpone Mission 3 due to my wrist injury. I also layed out the "issues" that had transpired in my life since the end of Mission 2.

What I Didn't Discuss Yesterday

One thing I didn't discuss in that video was the "emotional let-down" I experienced after I finished M2. After trying and failing for 6 years to get in shape I felt like I had finally reached the "summit".

I felt like I could finally take a breather after 136 straight days of extreme training & diet discipline and enjoy my "redemption trip" to Phuket (after winning that gut-wrenching six-pack vote!) as a just reward for my effort.

Even though I continued training hard during my Phuket trip my heart just wasn't in it. Once I got back to Japan I started to "switch off" mentally and began to allow myself a lot of latitude in regards to training and nutrition.

My Biggest Error

On Day 146 I made my biggest error since I started this journey - I stopped taking daily pictures. Deep down I knew this would lead me down a path of apathy but I justified it internally by saying to myself, "Just take a short break man! You'll be back in no time."

Well, that short break turned into 84 days. It wasn't until Day 230 that I posted a "live" picture of myself. As you can see, pictures don't lie! I put on an extra 5 kg's of fat during my "time-out".

Learning The Hard Way

However, it's not all doom and gloom. I did continue to train quite hard during this 84 day break and my nutrition on the whole was very clean. I'm proud that I didn't "let myself totally go" and undo all that hard work.

So, what's the lesson here? In a word...balance.

I learnt this lesson the hard way after my Body For Life burnout 7 years ago. I went extremely hard for 10 months only following BFL. At the time I still knew practically nothing about fitness. Switching up my training and nutrition routine was something I'd never heard of.

I just went "hell for leather" for those 10 months on BFL and neglected everything else in my life. Then once I started to lose muscle and conditioning following only BFL week-in, week-out I went "hell for leather" in the opposite direction - as you can see below.


This is the biggest flaw in my character. I am either extremely focused and dedicated OR extremely apathetic and lazy. I'm sure I'm not the only one out there like this either! What I need more than anything in my life is balance.

Seeking Balance

Starting Mission 3, and putting up my Day 230 pictures (not easy to do) is my first real attempt to find balance in my life for an extended period of time. I made a conscious decision back around Day 200 to re-focus, re-charge and continue this journey.

I really just want to practice a healthy lifestyle day-in, day out for as long as I live. I don't want to keep having to dig myself out of a hole every few years and start all over again. I want to maintain a lean physique for as long as I can and achieve balance in my life.

In keeping with this approach, this is the reason I made Mission 3 as long as I did. I feel that once I complete this mission (120 days from now) I will not only attain my "dream body" but more importantly I will have proven to myself that I can follow this lifestyle for an extended period of time.

From there I will strive to maintain balance in my life by continuing to "live the fitness lifestyle" until my time here is done.

Peace,
Adam Waters, NESTA-CPT

P.S. I would like to thank Suzette for her insightful comment to yesterday's video that inspired this blog post. Keep training hard Suzette, I believe you have the dedication necessary to get the body of your dreams as evidenced by your Quest For Success Blog.

P.S.S. Below are Day 246 pics for July 12, 2007: Mission 3 Phase 1 - Day 17 of 60

Day 245 Video: M3 Kick-Off & The Last 110 Days...

In Part 1 of this Day 245 video I talk about what happenned since the end of Mission 2 and why I had to disappear for a while.

In Part 2 I'll discuss my goals and accountability structure for Mission 3 that started 15 days ago.

Day 245: Kriistina, You Nailed It!

G'day,

As I discussed yesterday's Day 244 blog post I had been frustrated at my lack of progress since I started Mission 3.

Seeking answers to this predicament I then made an amazing discovery while re-reading Mission 2 Training and Nutrition Log.

The Responses

I then invited you guys to try and guess what this "amazing discovery" was and got the following responses.

Kristiina said...
Hi Adam,

I'm really going to take a wild guess and have a few option, so here goes:

1. Your nutritional cycle that helps with the metabolism?
2. Your TDEE has changed?
3. The amount of cardio?
4. Not enough sleep, since you seem to be awake also during the night :-D

Like I said completly out of the blue guess lol

Though I have to say that you are doing a great job and the progress is visible every single day. Amazing!

July 10, 2007 1:02 PM


Jamie said...
I would also say more food and less cardio.

July 10, 2007 3:14 PM


Anonymous said...
just going back to the 'why' aspect...the reasons being strong enough to push you harder/focus???

Kel.

July 10, 2007 6:23 PM


Anonymous said...
Karlos:
your not eating good fats?

July 10, 2007 6:53 PM

Before I discuss the answer I would just like to thank Kriistina, Jamie, Kelly and Karlos for taking the time to write a response and participating in this discussion. The factors you bought up are all valid points and could quite be the "missing link" for any number of people on a fat loss journey.

There Is No "Magic Bullet"

This is because it's the little things (like those mentioned above) that truly count while on a physique transformation mission. Eating right and working out are a given for anyone who wants to transform their body in a short period of time. However, it is quite literally those extra daily efforts (as little as 5% more) that compound over time and enable you to make a truly stunning transformation.

Yes, its true. There is no "magic bullet." In reality, the "magic bullet" is the combination of mindset, weight training, cardio and nutrition all executed with precision...day in, day out.

With all that said, let's get back onto the topic at hand! What was the "amazing discovery" I made yesterday? Who was the closest to guessing the correct factor?

Kriistina, You Nailed It!

Your comment regarding TDEE and cardio was spot on!

Since I started Mission 3 I have continued the same style of cardio that I had been doing on Mission 2. When I say the same style I am talking about Hybrid Cardio which is my "custom built" cardio program that I fine-tuned over those first 136 days.

Needless to say I have become very attached to this form of cardio due to the results I got from my first two missions. However, there was one small problem with this approach, my body ain't the same as it was back then!

Let me explain, I computed my 14 days of Mission 2 cardio calorie expenditure goals when I was at around 9% bodyfat (on my way down to 6.5%) with the explicit intention of not overdoing cardio in order to preserve muscle.

N.B. It wasn't until the final 14 days of Mission 2 while on my "cutting phase" that I went insane with cardio in order to burn off the last layer of fat to get that six-pack, i.e. I did 16 hours of HIIT cardio in the last 4 days!

My Error Of Judgement

The problem is that I started doing the same form of cardio for Mission 3 that I had been doing for the start of Mission 2. Of course, since it is now my priority to burn off that extra 5 kg's of fat (rather than to increase muscle) for the first phase of Mission 3 my caloric expenditure targets through cardio must be re-formulated. I can't just "copy and paste" my Mission 2 cardio plan and expect it to work the same as before.

In light of this "revelation" I have since adjusted my Mission 3 cardio plan with new caloric expenditure targets that are in line with my current condition and future goals. I have upped the intensity, frequency and duration of each cardio session so that I am now meeting the specific calorie output required on a daily basis.

As simple as this sounds, this was my "amazing discovery." It is a little embarrasing to admit that I made such a mis-calculation publicly but I have been telling the truth (as I see it) since I started this blog on Day 1, and I'm not about to stop now.

Lessons Learned

I guess there are few lessons here that I (perhaps you too!) can take away from my incorrect cardio formulation.

The first is to keep an accurate Training and Nutrition Log that details your exact plan each and every day. Over time you will find (like I did) that this is an extremely valuable resourse to refer to. Having a detailed log will allow you to make extremely accurate formulations in your future missions while similtaneously enabling you to make corrections to your current plan.

The second is to be aware that you need to continually analyze and adjust your training and nutrition plan as your body changes over time. The caloric intake and expenditure formulations you make at 20% bodyfat will be vastly different to the ones you make at 10% bodyfat.

The third is to not be afraid to change a "winning formula." Even though you may have had success previously following a specific plan don't be scared to change it up. As an example I did signicantly change up my cardio routine from Mission 1 to Mission 2. Often times, it will actually be necessary to change up your routine because if you don't your body will adapt to that plan and your progress will cease (or go in reverse).

Just take a look at this picture slide below to see what happened to me 7 years ago when I continued to follow the same routine (Body for Life) for 10 months straight. As you can see I lost a heap of muscle between June 2000 and October 2000 because my body adapted to BFL.


Well, I think that explains my "amazing discovery" pretty well!

So, what about you? Have you made any "amazing discoveries" on your physique transformation journey? Do you have any advice you could give people who are just starting out? If so, I invite you to leave a comment to this post, and I'll "feature" your story in tomorrow's blog post.

Peace,
Adam Waters, NESTA-CPT

P.S. Here are my Day 245 pics for July 11, 2007 for Mission 3: Phase 1 - Day 15 of 60

P.S.S. I did incorporate my new cardio plan today and believe it or not I think I can already see a difference in my face from yesterday.