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YES!!! Today’s the day my friends … Operation Yellow Bikini is officially underway!

I’ve had a couple of requests to share my body transformation strategy with you all, so here’s how it works … and yes, it DOES work – trust me, I’ve done this a few times before, with awesome results 🙂

I have set a 12-week time frame for myself to lose 4-6% body fat. I’m guessing that right now, after all the winter shit eating, that I’m at about 25%, perhaps even 26%. I’ll know for sure when I get into the gym and meet up with my Personal Torturer and he can grab folds of my flesh with those nasty calipers hehe.

So, my goal is to get down to about 20%-21% by the end of November. My weight is currently at 58kg (yikes… have put on 3kgs!!!) and I want to get it down to 54kgs. That means I need to lose about 5kgs of fat and gain about 1kg of muscle. That’s tricky – losing the weight is easy, but building a kilo of muscle is going to be hard work!!

The way I’m going to do this is combine some fat burning cardio training with some muscle building weight training, which will actually help me to burn fat too because muscle requires a lot more energy to sustain. So ladies, don’t let ANYONE tell you that you shouldn’t train with weights. Seriously, it’s the ONLY way to really transform your shape, burn tons more fat and look lean. And NO – you will NOT bulk up if you train the way I do. More on that later, so stay tuned.

The training is important, yes, but even more important is my diet. In fact, its about 80% of the whole body transformation. Even with all the training in the world, you’ll NEVER be lean and/or ripped if you don’t eat clean. BUT, if you eat correctly, you can miss a few training sessions and it’s not the end of the world …

As an aside here, I find the diet side the most challenging part. You may or may not know, but I am a Binge Eater – I have a huge problem with eating in the evenings, when I am alone and bored. It’s a problem that cropped up 3 years ago, when my marriage fell apart and the X moved out. So … that’s my weakness, my downfall and something that I now have to work REALLY hard at overcoming.

So, eating-wise, I’m going to eat 5 small meals a day at 2-3 hour intervals (eat 6 meals if you’re a guy or not looking to burn fat), each one comprising a portion of protein and a portion of carbohydrates. Then, for at least 2 of those meals, I add a vegetable portion as well.

What is a portion? A portion is the equivalent of a handful, fist-sized, or palm-sized serving of food. There’s no weighing or measuring of anything, I judge everything from the size of my hands.

I’ll post more detail about the diet later …

And training-wise, I train 6 x per week – 3 cardio sessions and 3 weight training sessions. My cardio takes 30 minutes and is always done first thing in the morning. My weight training can be done at any time during the day (as long as I haven’t just eaten a meal) and takes about 45 minutes. Ideally, I like to get it done in the morning too, just so that it’s done and out the way and I don’t have to worry about it anymore during the day. But, that’s not always possible, especially when it’s still so dark in the mornings 🙂

Today, for example, I have not trained yet, so I’m going to be working out this evening, before dinner. I’m starting with an upper body workout, so I’ll be training chest, back, shoulders, triceps and biceps. And I won’t be going to gym, I can get it all done here at home … I have a bench and free weights, but it IS possible to train without any fancy equipment just by using your own body weight … so no excuses hey?

Right, so that’s the plan! I’m doing measurements tonight so I’ll publish them tomorrow and I’ll start going into more detail on my programme here so that you can see how it works!

Happy Springness my friends … It’s a new day, a new month, a new opportunity to make yourself into all you want to be!!