Have you entered the Body Transformation challenge? This is my first of a four-part look into each category and what you can expect along the way as you etch closer to your goals. First up, the weight loss challenge.
Not sure what the Body Transformation challenge is? Read my first blog post about the GNC Body Transformation Challenge 2013.
Are you currently in a cutting phase and wish to drop a dramatic amount of body fat? At GNC we have provided all the tools you need to drop body fat whilst maintaining muscle and shaping your body. How does that sound?
What is included?
To support the weight loss challenge you can download your complementary nutritional and training plan.
Male Weight Loss Plan
Female Weight Loss Plan
I like to think I know a thing or two about the training and nutrition plans seeing as I strategically designed them and even tested its effectiveness. It’s fair to say I am the ‘go to’ guy when it comes to questions about these plans so feel free to fire me over any questions that you may have.
The nutritional plans differ for males and females in that they vary in the quantities of food we recommend. The male weight loss plan consists of 5 meals per day while the female plan just 4 meals. Each meal constitutes to a healthy, balanced diet and includes complex carbohydrates such as oats, sweet potato and brown rice, high protein sources such as chicken breasts, white fish and salmon, fruit and vegetables. Yes fruit is part of the weight loss plan. Too often I read about fruit being bad for weight loss and it’s ‘unneeded’ but I believe in balance and fruit provides vital micronutrients as well as fibre which is critical when fat loss is your goal.
Please note that the meals recommended in the plan are not set in stone, so you can switch up the timings of the meals and adapt it to make it suit your lifestyle.
Depending on your bodyweight and metabolism, the quantities of food will vary from person to person. Calculating your TDEE will allow you to better understand the quantities of food you need to be consuming in order to successfully lose weight. Be sure that you are in a 500 calorie deficit to ensure a loss of 1 pound of body fat each week, this is the optimal amount of fat you should aim to lose to keep your metabolism healthy but also so you know your diet is sustainable.
2x GNC Super Whey Protein – Muscle Repair
1x XMP Super Shaper Formula – Boost Metabolism and Thermogenesis
2x GNC L-Carnitine 500mg – Supports metabolism & energy
2x GNC Fish Concentrate – Anti-inflammatory
Not only do these supplements form part of the plan, I have included the precise timings when you can most benefit from supplementing with them. Supplements are a great addition to a good diet but often people miss-understand timing which is why we have clearly labelled when you should have them.
I’m a big believer that weight training should form the foundation of any weight loss programme. Resistance/ weight training has the ability to boost the metabolic rate, push your heart rate up sky-high whilst shaping and defining your physique. Both plans consists of higher rep ranges (8-15 reps), this will exert your muscles whilst giving your cardiovascular system a minor workout. Working in these rep ranges will burn a high amount of calories during your training. Keep your sessions challenging by aiming to increase the weights you lift from session to session in order to help further shape and define your muscles.
I’m a big fan of HIIT (High Intensity Interval Training) which is why it has been coupled with LISS (Low Intensity Steady State) cardio to further increase the amount of calories you burn. The metabolic effects of HIIT go far beyond your training session so the fitter you get, the more you should aim to do. LISS is a great way of burning calories with little expenditure of energy and taxation on your CNS (Central Nervous System). It also forms part of your recovery as it increases the blood flow around your body to working muscles.
Testimonial – Arthur Bill
Prior to launching the GNC Body Transformation challenge we had to ensure the weight loss plan would work, it was no good taking my word for it. So, we trialled the challenge over 12 weeks with one of our GNC store, lifestyle advisors, Arthur Bill.
Arthur was far beyond the weight he wished to be and for far too long put off getting himself into his desirable shape. He dedicated himself to both the training and diet plan week in week out. He consulted me on a regular basis to ensure he kept himself moving closer to his end goal. He managed to drop a staggering 2 Stone of body fat in 12 weeks!
I was extremely proud to be a part of Arthur’s journey and to see his weekly changes were remarkable. Check out his before and after stats:
Real People, Real Results
Weight: 13st 3lbs
Weight: 11st 3lbs (-2 Stone)
Waist: 32″ (-4″)
Chest: 36″ (-4″)
Biceps: 14″ (-1″)
“The 12 week challenge has been amazing , there have been times I’ve had cravings and I’ve had a few little snacks here or there but I still kept to the diet and training . Seeing the week 0 picture and the progress I’ve made has been great! I’ve always had encouragement from my friends and family, and I’ve always kept in that mind-set that I must give 110%. Stick to the diet, eat clean, train hard and results will come.”- Arthur Bill, Chichester
Take The Challenge Today!
If you are currently on the Body Transformation challenge and require any help and support email email@example.com for specialist training, diet and supplement advice.
Visit our FAQ page for more information, hints and tips.
Do you wish to transform your physique over 12 weeks? Enter the GNC Body Transformation challenge for your chance to win £5,000 cash and £1,000 worth of sports nutrition supplements.