Documente Academic
Documente Profesional
Documente Cultură
By Oskar Faarkrog
ISSA Certified Personal Trainer
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The writing in this eBook is based on my own skinny-fat transformation
where I lost 60 pounds of fat and gained more than 40 pounds of muscle
mass and the many success stories from my online coaching program.
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Are You Skinny-Fat?
Being skinny-fat means that you lack muscle tone while being soft around
your lower waist.
In clothes, a skinny-fat guy looks like a regular guy, but once the
clothes come off all the flab and softness is revealed.
Skinny-fat guys find it difficult to gain even small amounts of muscle tone
and we gain fat just by looking at food.
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Here are the characteristics of a skinny-fat guy:
You can learn more about transforming the skinny-fat physique on the link
below:
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Fitness Mistake #1: Training with heavy weights you
cant control.
Have you ever seen the classical bodybuilding movie Pumping Iron
featuring legendary bodybuilders such as Arnold Schwarzenegger and
Serge Nubret who had some of the most aesthetic physiques ever?
If you look at the way they train in that movie, its basically a lot of
sets, a lot of reps, short rest time between sets and training for the
pump.
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Yes, some of them did train heavy, but heavy is relative.
If you can bench press 500 pounds, using 260 pounds for sets isnt
heavy.
So dont get fooled into thinking that you need to train with maximal
weights to develop your physique.
Training for strength and muscle mass are two different goals
which require different types of training methods.
The thread got almost 12,000 comments(!!) and Serge provided all of us
with a wealth of knowledge. One of his main points was that he never
lifted heavy weights (heavy being a relative word here).
Serge Nubret stated that you can always make the weight harder to
lift.
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Most people use bouncing, swinging and momentum to lift the weight.
They dont think about engaging the target muscles in the movements
they are performing and on a set of 12-15 reps, they might only get in 2
or 3 quality reps.
The main benefit of lifting lighter weights is that you can grow the
target muscles that are underdeveloped.
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So when these people do incline bench presses, they use the lower
chest to push the weight because they havent built the mind-to-muscle-
connection for the upper chest yet.
When you do that, your shoulders essentially take over the movement
and your triceps dont get much quality work done. And then your triceps
dont grow.
The same goes for any other exercise that is done heavy.
When you lift heavy, you use the muscles that are already strong and
developed and this is a HUGE mistake if youre looking to grow muscles
that dont seem to respond to training.
In addition, when you train with lighter weights, you recover A LOT faster
between training sessions because they put less stress on the Central
Nervous System.
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This means you can train more often, do more sets during each
training session and use a bigger variety of exercises to train your
muscles from different angles.
These factors (how often you train, how many sets you do for each
muscle group and using a variety of angles to train your muscles)
contribute more to muscle gains than heavy weights do.
Heavy weights are a recipe for injury and you can see that across all
heavy weight training forums where even beginners that are just getting
started suffer from low back pain, hip pain and shoulders injuries.
You can see a comparison I did in May 2014 where I checked the
amount of injury topics on a popular calisthenics forum called Madbarz
vs. a heavy weight training forum called Starting Strength.
Madbarz vs. the Starting Strength forum (as of 5th May 2014):
Madbarz: 93 topics are about injuries and there are 9,044 users
(1.03% of users have made an injury related topic)
Starting Strength: 1,358 topics are about injuries and there are
17,125 users (12.61% of users have made an injury related topic)
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If we assume that each user has made no more than one topic related to
injuries, and we take a sample of 1000 people, the starting strength
forum will have 126 injured people, while the Madbarz forum has just 10.
Its not worth it to impress other guys at the gym with a heavy set of
bench presses if it comes with the risk of suffering from chronic pain for
the rest of your life.
Its only a matter of time before your form slips on a heavy deadlift or
squat and you get chronic knee pain, back pain, hip pain, neck pain,
elbow pain or wrist pain.
Unless youre built with big joints and you train very carefully on a great
training program, chances are that you will get seriously injured with
heavy weights. Its just a matter of time.
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Fitness Mistake #2: Neglecting your strength on the
pull up and push up.
Can you do 20 pull ups in a row with good form and can you squat down
so your butt touches the floor with your heels planted on the ground and
hold that position for a minute?
Most men cannot do these two essential things, yet they start their
training careers off with heavy weight training before they can even
move their own bodyweight properly through space.
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Theres no reason to skip these essential basics.
Just think about mathematics: The basics are extremely boring, but
they make it so much easier to learn the advanced stuff.
Similarly, when you build a house, you start with the foundation. Once
you build a solid foundation, everything else becomes so much easier.
An early injury can put you out of the gym for MONTHS, and sometimes
that injury will stick with you for years and thereby inhibit your true
transformation potential.
Now, some of you may think that yeah, bodyweight training sounds
reasonable, but I dont care about mobility. I just want to look good
naked.
When you have good mobility, you have better posture and you move in
a more confident way.
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It doesnt matter how much muscle you have if you have the mobility
and posture of an 84 year old man.
Once youve done these things, youre ready to start weight training.
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Fitness Mistake #3: Eating too much protein.
The reasoning goes that since protein is responsible for building and
repairing muscle mass, you need to eat a lot of it.
Anything less than that and you will supposedly waste your training
sessions and get no results.
First of all, consider a 200 pound guy who needs to eat 200 grams of
protein per day.
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200 grams of protein is the equivalent of:
Thats a lot of protein to eat on a daily basis, but thats the kind of
ridiculous advice that you find in the fitness industry.
They want a 200 pound guy to eat enough protein to feed an entire
African village.
If youre skinny-fat and out of shape, your body doesnt need all that
protein.
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How is your body going to use all that protein for repairing and building
muscle mass, when you start out with a very low amount of muscle
mass and your training sessions are limited in volume, frequency and
intensity?
Instead, you will get constipated, bloated and feel heavy because
you dont digest all that protein.
How are you going to eat enough starches, vegetables, fruits and
healthy fats if youre sick and tired of eating by the time youve gone
through the protein in your meal?
Theres only so much food you can eat and protein is very satiating, so
eating a lot of it will make it hard to get in other satiating foods such as
vegetables, potatoes and rice.
And then you will often try to make up for the lack of high quality
carbs by eating quick sugary carbs and other junk which is very
light on the stomach.
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The third issue is marketing.
Theres no peer reviewed and well-designed study that shows you need
that much protein.
Most of the scientific arguments for eating all that protein are
made by the marketers who sell protein supplements not by
nutrition experts.
You also dont need to eat protein every 2-3 hours. (When you eat a
protein based meal you will have protein in your system for at least 6-8
hours).
Now, this doesnt mean no one can follow a high protein diet with
results.
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People with great genetics such as professional athletes, fitness models
and pro-bodybuilders can digest a higher amount of protein without any
negative effects because:
Instead, aim for a balanced diet where you have a bit of everything, and
experiment with different types of foods to find the ones that YOU digest
best.
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Fitness Mistake #4: Following a diet plan that doesnt
match the demands of your training program.
One thing a lot of people dont know is that your training program and
diet plan are connected.
The way you eat, affects the way you train and vice versa.
Just think about your average couch potato who wakes up after a night
of crappy sleep, then goes to work a stressful job and then comes home
late at night to watch TV and eat junkfood.
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He comes home after a long training session, and he could eat the exact
same junkfood meal as the couch potato, but he would most likely not
gain much fat (if any at all), because his body needs that food after a
rigorous training session.
The point here is that you cannot look at diet and training separately.
The more you train and the harder you train, the bigger your dietary
requirements are.
This is also why training too much can be detrimental for people
who want to lose fat.
Yes, you read that right: TRAINING TOO MUCH CAN BE BAD IF YOU
WANT TO LOSE FAT.
When you want to lose fat, you must restrict your calories however when
you train a lot, you must eat a lot of calories to support the training.
In other words, training hard and often while trying to lose fat is a BAD
idea.
The key here is to find that balance where your diet and training
match.
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Getting that balance right where your training and diet match is very
difficult and it took me years of experimentation to find my balance, but
once you get it right the effort is 100% worth it.
You will start making massive changes to your body while feeling good
throughout the process.
A good start for fat loss is to focus 100% on 4-5 short and high quality
bodyweight or weight training sessions per week.
These will help you build strength and preserve muscle mass which is
very important during fat loss because the amount of muscle mass you
have determines your metabolic rate.
So skip the cardio, because it wont do much for your fat loss anyways
(its much easier to cut out a snickers bar than it is to run for 20 min).
Training is done to increase strength and muscle mass, not to burn fat.
You burn fat through a well-designed diet plan and sculpt your
muscles with weight training.
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Fitness Mistake #5: Exercising instead of training with
a purpose.
Exercising is going into the gym without any goal, and thats what most
people do.
There are plenty of people in the gym who keep coming back, and they
will repeat the same exercise they did last time.
They will do the exact same exercises, use the exact same weight and
stop when it starts getting a little bit uncomfortable.
This is fine if you want to maintain your current fitness level or body
composition.
In fact, thats what I do now since Im happy with my body and fitness
level.
You want to get better and in order to do so, you must stop exercising
and start training.
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Theres a big difference between exercising and training.
You want to be able to do more weight more sets more reps more
exercises more difficult exercises.
Going from 3 to 4 chin ups might not sound like a big deal, but imagine
going from 0 to 20 chin ups over 6 months.
Theres no way your body will stay the same when you make that
kind of progress.
It will have do adapt to the new stress by increasing your muscle size
and thats why you need to go into each training session with a plan.
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Fitness Mistake #6: Having an underdeveloped back.
If youre like most people out there, your gym routine most likely consists
of a lot of work for the chest, shoulders, arms and abs.
But how about the upper back, lats and rear shoulders?
All these areas are underdeveloped in almost every lifter, and thats a
shame, because developing these muscles will give you a much more
aesthetic physique.
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When you train for back width and thickness, you will look wide on the
upper body and powerful form the back.
And when you train the back of your shoulders, you will get much more
wide looking bowling ball shoulders.
As Im writing this, Ive been training for nearly 7 years and Im still 100%
injury free.
A good way to know whether youre training your back hard enough is to
check your barbell bench press to bent over barbell row ratio.
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If you can bench press more than 1.2 times as much as you can
bent-over-barbell-row, your front is too strong and youll need to
strengthen your back muscles to prevent injuries.
Try to get them as close to each other as possible. In most cases, the
bench press will always be a bit higher than the barbell row, but you
want to strive to keep them as close as possible to prevent injuries and
muscular imbalances.
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Fitness Mistake #7: Looking for the perfect training
program.
I heard that Mark Rippetoes Starting Strength Program is the
best out there.
Theres the best program for YOU, for YOUR goals, at this EXACT TIME
of your training.
Now, years later, high volume training is pretty much all I do and it works
really well for me.
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As they move from Phase 1 to Phase 2, their training demands change
and therefore their training program has to change as well.
And thats why you should follow a training program that fits your
current fitness levels and is designed for your unique body-type.
If the training program isnt designed for YOU at the right time in your
training career, it will not produce great results.
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Fitness Mistake #8: Bulking before cutting.
When you want to transform your body, there are two goals to choose
between:
Cutting (fat loss) requires a caloric deficit in your diet while bulking
(muscle gains) requires a caloric surplus.
I first tried to bulk with a slight caloric surplus for a few weeks at a
time, but got nowhere with that.
Eventually, I did cut off all the excess body-fat I gained in my first year of
training, and ended up looking pretty much the same as when I started.
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The progress photo below shows my 2 year progress, where I was
spinning my wheels with cutting and bulking:
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The progress photo below shows how I lost body-fat between April 2012
and November 2012 and later gained a lot of muscle mass from my
lean base:
The reason is that I had changed the way my body works by getting
lean.
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Fitness Mistake #9: Worrying about small details
that dont matter.
When I started training at age 16, I remember one of the first things I
researched was protein supplements.
I was still at that age where I believed that a supplement can help
me gain 20 pounds of muscle mass in 12 weeks.
So I wanted to know what the best protein supplement for muscle gains
is.
At the same time, I was eating a horrible diet full of white bread, sugar
and deli meats, partying every week and sleeping 5 hours per day and
training just 2 days per week.
Now, think about this for a second: What option would give you the best
Return-On-Investment?
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What do you think would give you the best gains over a time period of
1-2-3 years?
You will get a lot more out of focusing on training often, eating healthy
and getting long high quality sleep, than anything else.
Therefore, take a look at your current diet, training and sleep and
start fixing the basics before you obsess about small details such
as protein powder.
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Fitness Mistake #10: Having expectations that dont
match the work youre willing to put in.
He ate clean food every single day and rarely (if ever) cheated on
his diet plan.
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Heres Logans 1 year transformation on my beginner bodyweight
program and later my coaching program:
If you arent willing to follow a proper diet plan and training program, you
cant expect the same results as someone who does.
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Fitness Mistake #11: Relying on a training partner.
Have you seen those guys at the gym who make the bench press into
an assisted rowing exercise?
Either way, you need to know that this kind of training is not only
dangerous, but also unproductive.
As a beginner, your joints and muscles are not ready to max out, so its a
VERY bad idea to start training with a partner who pushes you too much.
In contrast, when you train with a partner that is much weaker than you,
you will spend a lot of time talking in between sets and wasting time.
In addition, most training partners will show up for a few weeks and then
suddenly the excuses start coming in:
Sometimes these things are true, but in most cases they are just
excuses.
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Its not like you cant show up at the gym just because you didnt sleep
much or because you have a cold.
These kind of training partners are the worst because they give you
an excuse to skip the gym on a regular basis.
Now, this doesnt mean that all training partners are bad.
And my advice is that you wait with finding a training partner until you
have at least 6 months experience on a proper training program.
Once you have more experience, you will be in a better position to know
how far you should push yourself each training session and what kind of
training partner is good for you.
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Fitness Mistake #12: Thinking of transforming as a
sprint rather than a marathon.
I want to look great naked in 6 months.
I want to lose fat now.
Please tell me some tips to get ripped fast. (While putting in as little
effort as possible.)
Theres nothing wrong with looking for solutions that will enable you to
reach your goal physique fast.
However, theres a big issue if you want to avoid hard work to get results
faster.
No matter how you put it, the only way you will build a great body is by
consistent, hard work for +1 year.
The people who look for quick fixes, easy solutions, secret diet pills are
similar to the people who sell these gimmicks: even if they do become
successful, they will miss the most important lesson of getting a good
body: the character growth that comes as a result of working hard for a
goal that you want to achieve.
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You see
I have seen a lot of steroid and hormone users at my gym, and while
they have become more muscular and more shredded than me (in a
shorter period of time), they lack the character development that
comes from years of working hard.
Most of them are big on the outside, but small on the inside.
The same goes for people who sell these diet pills and fitness
scams.
So think twice before you decide to go for a quick fix rather than putting
in the work.
The decision can shape the way you do things in other areas of life such
as business, career and relationships.
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Fitness Mistake #13: Not being open to new
approaches.
Then, one day I came across a book called How Much Protein by
Brad Pilon.
The book basically stated that there are no good studies supporting the
kind of protein intakes recommended by the major bodybuilding and
fitness magazines.
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I stopped obsessing about hitting my daily protein target of 200 grams, a
target that I was convinced I must hit to be able to build any amount of
muscle mass.
What Im trying to say is that you should try out different things once in a
while and listen to people who have done what you want to do.
Most diet and training studies are poorly designed anyways and you can
find a study that proves pretty much anything you want it to.
Therefore, you need to actually try things out first, regardless of what
some study says.
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Fitness Mistake #14: Wanting to look like a fitness
model or actor who gets paid to look great.
One of the biggest fitness mistakes I see among skinny-fat men is
related to expectations.
I have guys email me pictures of how they want to look, and these
pictures are often of fitness models or actors that MAKE A LIVING
FROM THEIR BODY.
When an actor or fitness model has 8 weeks to get ready for a role or a
photo-shoot, they cant leave it up to chance and potentially lose a lot of
money.
These give them a huge advantage over those of us who train drug-free.
In this article I cover a 1996 study which shows that guys who inject
testosterone gain 2 times as much muscle mass without doing any kind of
training, compared to guys who train three times per week without injecting
testosterone.
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You read that right: A guy who injects testosterone but doesnt workout,
gains two times as much muscle mass as a guy who does regular
workouts without injecting testosterone.
So yes, steroids and hormones do work extremely well and you cant
compare your results to someone who takes them if you dont.
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The photo is of famous fitness YouTuber, Scott Herman who is roughly
170 pounds at 510.
Scott has worked out for over 10 years and he has above average
genetics. (He has never been fat before).
His physique can be achieved by those of you who are naturally lean
and willing to put in 5-10 years into building muscle mass.
1 Fat cells form during puberty. If youre fat while growing up, you will have more of them and
these will never go away. Theyre always ready to get filled up when you eat big meals, thereby
making it much harder for those of us who carried a lot of fat while going through puberty to stay
lean.
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The rest of us skinny-fat and fat guys will be able to achieve a
bigger and fuller looking physique with more body-fat and perhaps
more muscle mass, but we wont be as lean as Scott.
With that said, we will be able to cut down and get very lean for limited
periods of time, but it will be hard to maintain very low body-fat levels
long-term since its not where our bodies naturally want to be.
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The reason is because lighting, training pump and angles make all the
difference.
I could change up just the lighting and angle to take a before-after photo
of my body in the same day! Thats how much they matter.
So, what kind of look should us skinny-fat guys aim for? A good and
realistic goal for most of us is to build a V-tapered upper body with wide
shoulders, a flat waist and some ab-definition, but not necessarily 6-
pack abs.
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The photo above shows that while it can be hard to get visible abs if
youre naturally skinny-fat, its very possible to build A LOT of muscle
mass in the right places and draw attention away from the mid-section.
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Fitness Mistake #15: Using the mirror to track
progress.
When you look at yourself in the mirror, you will be the last person to see
your progress because the changes are so gradual.
In addition, you cant expect the people that you see on a daily
basis to tell you that you look better.
Most often, they will either not say anything since the changes will be so
gradual.
Or they will say something discouraging like: It looks like youre getting
skinny so you should come eat some McDonalds with me.
You see, the people around you will always say they want you to
become healthy, but what they say and do are two different things.
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This ensures that I can monitor their progression and make adjustments
to their plan whenever needed.
Below, I will show you 2 examples of how progression tracking can look
like.
The sheet above shows my clients 5-6 week progression where he went
from 0 to 10 pull ups (and he was only training 80 minutes per week due
to his busy work schedule).
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Thats not unusual for my clients.
The truth is that even the most dedicated people fall of the wagon once
in a while, but the difference between the ones who make it and those
who dont is persistence.
The clients who make the biggest changes to their bodies are the
ones who relentlessly look for solutions whenever theyre travelling
or busy and who pick up where they left off as fast as possible
when they fall of the wagon.
You dont need to do everything perfectly to get results. You just need to
take the right actions most of the time.
This sheet shows my Indian client Harshit Godha who wants to build
wide shoulders.
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In 8 weeks Harshit added almost 2.5 inches (6 CM) to his shoulder
circumference while losing more than 10 pounds of fat and almost 2
inches on his waist.
Harshit is young and hitting the gym 6 days a week for 90 minutes and
following a diet plan to the letter, so he is pretty much an ideal scenario
when it comes to how fast a skinny-fat guy can progress.
(Harshit Godha after being on my coaching program for about 12 weeks. Click Here
to read my case study about him.)
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In addition to tracking their progress in a spreadsheet and making
adjustments to their plan based on their weekly check-ins, I also
have my clients take monthly progression photos.
They are the only way to see your actual body progress.
When you see even small amounts of progress on your photos, you
will get a big boost of motivation to continue with your training and
diet.
Sometimes body-measurements arent enough because when you
lose fat and gain muscle mass at the same time, your measurements
might stay the same but your photos will show a big difference.
I would even go as far as saying that had I not taken progression photos
and regular body measurements, I would most likely have quit training
before I got to see any results.
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Testimonials By Coaching
Clients
Steve Chavez, Peru
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1b) Was it an easy decision?
I never did online coaching before. And I didn't thought I would ever do it
since I've always heard that it was easy to get scammed, but after reading
your honest advice and doing the application form for your coaching it was
clear to me that that risk didn't exist, so that made the decision easier for
me, it was the best decision I made for my personal health.
4) What kind of results have you gotten since you started following
my coaching program?
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Results have being the best I've got in my entire life. I'm in the best shape
I've been. I think the pictures say all of this. Before I followed intermitent
fasting, HIIT and a routine that was designed for me in a gym, I didn't get
any noticeable results.Yours were the best results by far.
5) How do you feel about the structure of my diet plan? Do you feel
strong and energized on it? Is it easy to prepare the meals and stick
to the diet throughout the week?
Is the best diet I've followed. Since you customized according to my needs
it was simple and easy to maintain and I never felt it was hard to follow it.
The pinneaple does magic to my stomach, I never feel bloated now and I
feel energized over the day.I'm plannig to stick with this diet for the rest of
my life.
7) What makes my training programs and diet plans better than those
you tried before?
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They take into account the skinny-fat body type, since it comes from your
own experience being skinny fat and overcoming it.
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8) How did you like the weekly progression check ins and monthly
progression photos? Did they help you stay focused and stick to your
plan?
They showed me how to train. Before the only way of tracking progress I
had was by watching myself. They made me visualize progress and served
me to be motivated and to stick with the plan.
12) Is there anything you would like to add? If so, please do it here.
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Your program has improved my physical and and mental health. It was the
best investment I've ever made. Also a life lesson I got by reading your
blog that can be applied to accomplish other long term goals as well
wasthat one must not rely on motivation but on habit. I'm going to maintain
your training program and diet as a lifestyle.
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Gordon Martin, US
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I have lost over 25 pounds and about 4.5 inches since we started. I still
have a long way to go, but I am so much happier with my body.
4a) What kind of results have you gotten since you started following
my coaching program?
For the first time in 36 years, I am losing fat rather than gaining it! I already
look better than most of my friends who are out of shape and overweight.
4b) How do these results compare to the results you got on other
programs you followed prior to my blog advice and coaching?
The results are slow but steady. Other programs always offer a quick fix
the quick fixes sometimes work. Then you stop, and you gain everything
back again. Your coaching is more like running a marathon rather than
sprinting a short distance. I now realize that it will take another year or so
before I reach my goals, but you have given me the tools to reach them
slowly but surely. You helped me build new, healthy habits!
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5) How do you feel about the structure of my diet plan? Do you feel
strong and energized on it? Is it easy to prepare the meals and stick
to the diet throughout the week?
I have never eaten so much on a diet! There were many times I simply felt
that I couldnt stuff another bite in my mouth. I shop and cook once a week.
Right now, my fridge is stocked for the week salmon, chicken breast,
ground turkey meat, grilled vegetables, rice, sweet potatoes I have the
most delicious meals that only require 3 minutes in the microwave. No
more endless snacking on garbage that never fills me up. The food always
makes me feel full and happy and never bloated or slowed down or gassy.
7) What makes my training programs and diet plans better than those
you tried before?
The personal interaction and accountability. When I first started, I often
found myself choosing healthier food options because I did not want to
have a bad weekly check-in with you. I knew that if I did bad, you would
question my commitment, and I would feel like a lazy fool.
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8) How did you like the weekly progression check ins and monthly
progression photos? Did they help you stay focused and stick to your
plan?
I will probably do weekly check ins and monthly progress photos for the
rest of my life. This is the ONLY thing that consistently works for me. Its
Monday morning, and I am already thinking about what I need to do to
have a great week and lose some more inches off of my mid-section.
Making photos of yourself is a great way to critique your physique. Its
totally different than simply looking in a mirror.
11) Is there anything you would like to add? If so, please do it here.
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You are one of the few people on the Internet involved with mens health
topics that actually cares and can get results for clients. The money I spent
on your coaching services are the best money I ever spent!
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Logan Rando, US
For several months I had been killing myself in the gym, lifting heavy
weights five days a week. My results were lacklustre and I constantly felt
lethargic and irritable.
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I was putting in very hard work at the gym yet wasnt gaining the muscle I
felt I deserved. Even worse, I felt that I was retaining fat in all the wrong
places. I still had a visible belly and very little definition. I had friends that
put in half the effort I did yet were receiving stellar results? I thought to
myself what am I doing wrong?!
For the first time in my life, someone was specifically addressing my build
and my genetics. The skinny-fat physique perfectly described my body
type.
I was so eager to try out his back-to-basics routine that I drove so fast and
actually got a speeding ticket on the way over to the gym.
After 6 months of doing the beginner body weight routine I found myself 30
pounds lighter, with visible abs and a lean build.
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I took a vacation to the Dominican Republic and was constantly
complimented on my physique. Friends who hadnt seen me in months
were astonished and inspired by my transformation.
I knew this program worked for more than just me when I saw him lose his
love handles and chest fat while gaining a toned masculine build in a few
months time.
After making the best progress I ever had, I felt amazing but was hungry for
more. I knew I was ready to take my fitness to the next level, so it was a
no-brainer when I made the decision to work with Oskar in the online
coaching program.
After skyping with Oskar he made note of my personal fitness goals and
designed an exercise routine and diet plan tailored to my goals and
lifestyle.
Following the fitness regimen could not have been simpler. Oskar laid out
each exercise with the prescribed rep range, number of sets, and rest
periods.
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The diet plan included nutritious foods that I like to eat and was incredibly
easy to follow.
I was never tempted to fall off the wagon because Oskar built into the plan
two cheat meals per week. I constantly looked forward to my meals, felt
satiated, and was energized for my intense workouts.
In the past, workout routines I found online had me lifting so heavy that I
was quickly drained of energy and struggled to complete the remaining
exercises. The results I received from these efforts were nonexistent! The
routine that Oskar designed challenged me to work every muscle group in
my body in a timely, effective manner. I always left the gym feeling satisfied
that I put in a hard days work while hitting each muscle groups effectively.
Simply put, the return on investment that Oskars plan yielded far exceeded
that of any workout I had previously used.
The most important part of the training process for me was the constant
line of communication I had with Oskar. On a weekly basis I input body
measurements into a google spreadsheet. With this data, Oskar could
monitor exactly how my body was changing and could adapt the plan to
minimize fat loss while maximizing muscle gains.
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Whenever I needed clarification or had a question, I could count on Oskar
getting back to me very quickly. I felt that I received a lot of value and
personal attention from the program.
If anyone is unsure about whether or not this coaching program is for you, I
urge you to try Oskars body-weight routine, see the results you get, and
then ask yourself if you want more. Oskar is determined to help you reach
your fitness goals and will be along with you every step of the way.
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Alex Huang, Taiwan: Presenting The SKINNY-FAT
TRANSFORMATION philosophy for his class
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