The 12WFC came along at a great time for me. I am 40 yrs old, married with 2 kids and I run a small business, so I'm BUSY. I've always been active but never really understood the types of workouts and nutrition necessary to make the changes I wanted with the time I had available. However I wanted to make some changes and decided to do the 12 Week Fitness Challenge.
Making this temporary “commitment” made me got all out to learn as much as I could and work has hard as possible. The team at 12WFC was always there with motivational emails and promptly answered any questions I had along the way.
My exercise program before 12WFC was 3-4 days a week consisting of weight lifting, running, yoga and Jiu-Jitsu. I am a vegetarian and my nutrition was 3 meals a day and no supplements, coffee in the am and wine in the pm. I’m sure many can relate to this!
12 Week Fitness Challenge got me motivated to working out 6 days a week and eating 5x a day. During the first 6 weeks I did circuit training and running for about 1.5 hours daily. As 12WFC taught me more about high intensity interval training (HIIT) I moved primarily to this type of training. During the second 6 weeks my workouts were HIIT based and shrunk to 30 minutes a day 6 days a week.
Eating changed to high protein and lots of fresh vegetables and leafy greens. My goal was to be steady all day and avoid insulin spikes. I had one cheat meal a week and 12 WFC instructed me to keep a log of what I ate. I wrote down my daily protein and calorie totals (protein around 120g and calories around 1800). This was such an eye opener to me as I now understood the importance of eating right and not “Lying” to myself about what I ate.
Starting Weight: 155 Lbs Starting Body Fat: 10.4%
Ending Weight: 146.5 Lbs Ending Body Fat: 5.00%
There was no loss of lean mass. I only lost body fat.
The Best part is that 12 weeks was scientifically proven for being the perfect time period to solidify a new habit.
Now I have many new healthy habits! I will be telling everyone to do this challenge no matter what age, shape or size they are!
Neal Thornhill
Thanks. I cannot tell you what a difference this challenge has made in my life - I feel so much better, more energy, better mood - love the exercise, have not missed anything (well maybe an occasional slice of pizza). On top of feeling good about the way I look, wearing clothes I have not worn in years, my sex life has sky rocketed etc. And I am only about 1/3 of the way to my ultimate (personal) goal. This has really been a life changer for me! I am scheduling a physical with my Doctor soon as well - cannot wait to compare to where I was last year. Thanks for your encouragement and guidance!
When I get finished, I will be a walking bill board for your program. I have been going through my closet, trying on clothes, throwing things away (especially my fat clothes!). I have been saving all of my beautiful suits, but now that I try them on I realize some of them are out of style…oh well, when I get done, I will reward myself with some new suits! Alteration costs are killing my…lol. I took some trousers in to be taken in and by the time I picked them up, they were loose again. I plan on updating my life insurance (need to get some more, but have been waiting until I was in better shape).
Best Regards, Jay
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When I turned 30, my body started to change. When I hit 40 I noticed my body hadn't changed for over 6 yrs!! I had found myself "Living the Life". I mean who had the time for the gym when I was out on the town, traveling, working full time and was a single mom??!! Well thankfully I reconnected with an old friend who introduced me to the 12 wk Fitness Challenge!!! When I started the challenge I was "Clinically Obese" 43.7% body fat!!! And now, after completing my second 12 wk Fitness Challenge, I look and feel healthy, fit and young again!!! This challenge has not only changed my appearance, but it's changed the way I look at things I put into my body and the way I work out!
Ivette
41 yrs old
I used your nutrition spreadsheet to keep track of everything I ate, protein intake and workouts for the first 7 days. Lost 2 lbs since the dunk.
These circuit workouts are killer!
Neal
Another reason why its important to tell people about 12 Week Fitness Challenge...I was visiting my aunt's Monday around lunch time. I should have known what would be in store. Not because they eat badly but because they know what I like (talking about an excellent burger joint in her area) and that's usually what we eat when I visit. So I had the burger but it was my only bad meal since I started the challenge. So far so good. I'm down 8.5 pounds! I'm even more excited now because tomorrow I'm back in training. 11 more weeks of good results and you will most likely find me climbing through the ropes or entering the cage again! This time, leaner and healthier.
Mo B.
Plyometrics and cardio today. I can barely walk. hooray! oh and lost a total of 3lbs last week. bring on week two!
H. Loy
Well, I walked ALL of Balboa main island yesterday. I am very proud of myself. I am determined, even, if I might be slower than a lot of the challengers. I think I am down 7 pounds. YEAH!!!
Barb A.
Last nights workout was 3 rounds of circuit training, 20 mins on the elliptical, 20 mins on stairs, 20 mins on the bike, and then finished with15 mins of stretching in the sauna. Feel great and the scale says I'm down a few pounds :) Looking forward to tonights workout!
Sara B
2 days in and I've already lost 2 LBs!! Following the Diet to the "T", taking my supplements and have been following the work out plan!!! I already feel the higher energy levels!! Awesome!! I weighed myself last night after I got home from the gym (when i should be at my heaviest for the day) and i'm was 5 lbs lighter than i was at my Dunk weigh in on Monday. 4 days in -5 lbs off...Gotta love it!!
Rick V.
As you obviously know, changing things up keeps one motivated—my current work out routine is limited by work schedules, etc, my diet is boring, I’m stimulated by new approaches/new information, so I thought I’d look at the challenge. I need a change and heard that 12 Week Fitness Challenge would provide me that next challenge to keep me on track!
That’s been the key to my success thus far. I just keep changing it up when I get bored. I used a bodybugg (which was fun, but bulky), am now using a Fitbit (which is fun, but the software doesn’t work too well).
Did Weight Watchers, the “Lose It!” program, make “green” shakes out of weird veggies, play with vitamins, ride a stationary bike, some general weights, all kinds of things, all kinds of theories…keeps learning fun!
So I’m down to the last 20 to 30 lbs which I’ve heard are the hardest. So the challenge sounded interesting. I dunked a long time ago at Fitness Wave and its about the only way to get an accurate fat read. I’m ready to get serious and really get to my ideal weight and finally be the person I always thought I could be!
Marcie
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