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Best Body Transformation 2013

By on May 15, 2013

For the past two years, I have been posting free workouts here at Health Habits

These workouts employed all manner of fitness equipment and as such, were more appropriate for people with gym memberships.

This year, we are going to focus on people who workout at home.

  • To begin with, we will only be doing body-weight exercises.
  • After a month or so, we will add in some strength band workouts. I suggest you buy yours NOW!!!
  • As we go along, I might add in a kettlebell or some other piece of home fitness equipment. I will give you lots of notice OR give you alternative exercises.

The workouts we will be posting online are exact replicas of the ones I am using with one of my newest clients. In fact, to show you how effective these workouts can be, my little guinea pig  has agreed to track his physique transformation as the year progresses.

His goals are as follows:

  1. Reduce body-fat
  2. Get fitter – stronger, more flexible, agile, etc
  3. Get healthier
  4. Look great in the buff

Which are probably the same goals as 93% of y’all.

Here’s what we’re starting with…

Measurements : Day # 1

  • Weight : 283 lbs
  • Waist – landmarked @ Belly Button  : 50″
  • Hips – landmarked @ Butt : 45″
  • Upper Arm - Midpoint between Shoulder & Elbow : 17″ relaxed – 18″ flexed
  • Thigh – Midpoint between Hip & Knee : 28.5″
  • Neck :19″
  • Chest – landmarked @ Nipples : 53″

There are a few other health issues that we will be tracking, but will not be reporting here at HH (as per client request). Nothing out of the ordinary, but he wants to retain some modicum of privacy. If, in the future, he decides to open up his life a little more, I will report how this transformation has affected these issues.

Pictures: Day 1

Transformation 1 Front Best Body Transformation 2013

Transformation 1 Side right Best Body Transformation 2013

Transformation 1 Back Best Body Transformation 2013

Transformation 1 Side Lef Best Body Transformation 2013

 

  • On Monday, I will post the first resistance workout.
  • On Tuesday, I will lay out the dietary / lifestyle plan that I put together for our guinea pig
  • On Wednesday, I will post the second resistance workout.
  • On Thursday, I will make some recommendations about future exercise equipment purchases.
  • On Friday, we have the 3rd resistance workout.

If you have any questions for me or the GP, feel free to leave a comment below or shoot me a message on Twitter.

alpha flight canadian super Best Body Transformation 2013

after pic???

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Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, and a student of nutrition and exercise science. Since 2008, Doug has expanded his impact by bringing his real-world experience online via his health & fitness blog, Health Habits. Read more posts by Doug at Hive Health Media.
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7 Comments

  1. Angel

    February 2, 2013 at 4:44 am

    Interesting! I’ll be following as well.

    Reply

  2. Hillpv

    January 29, 2013 at 7:04 am

    I’m watching and following. Can’t wait to do this, good luck to your Guinea pig, he will need all the support he can get until he stats feeling/seeing the benefits himself.

    Reply

  3. Holly B.

    January 28, 2013 at 1:20 am

    What size bands should we buy?

    Reply

  4. Sayem

    January 27, 2013 at 9:51 pm

    This is great mate, was waiting for it for sometime now, I can only hope these workouts can be done in a Gym as well..looking forward to it !!

    Reply

    • healthhabits

      January 28, 2013 at 6:06 am

      Yes – they are gym-friendly

      Reply

  5. Nevin

    January 27, 2013 at 9:14 pm

    I will be following as well. I’m interested in the diet recommendations & how easy/hard it will be for him to sustain.

    Reply

  6. Ray

    January 27, 2013 at 8:01 pm

    I will be following I have the same body tipe

    Reply

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