Edit: Thinking about this challenge some more, it should be opened to everyone. I originally thought about it being tackled only after weight loss because it would not seem good to have such a transformation challenge interfere with weight loss. However, now I think anyone should be able to do it even to help with weight loss, as long as you are able to physically and mentally rise to the challenge. I will let you define what this criteria means to you, but I would think it excludes those that are less then 2 months post op. I would probably not attempt it until 5 months post op, but that is just my opinion.

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Transformation is something that may interest some veterans who are done with the weight loss phase of VSG. Losing weight is the beginning of the transformation process to become a beacon of health and radiant energy for yourself and those around you.

I am really a big fan of both transformation programs that the Phillip brothers have spearheaded.

In 1999, bill Phillip created the much revered Body-for-life program that is 12 weeks of intense transformation. Some have trouble extending their success of the 12 week program to the rest of their life, possibly because they jumped in too fast or did not have the mental and physical strength to continue after 12 weeks.

That is where his brother Shawn Phillips came along more recently and created the Strength-for-life program. This program focuses more on developing habits of strength in all areas of physical and mental health. The results gained from exiting the 12 week strength-for-life will be foundational for the rest of your life.

The strength-for-life program includes a base camp phase that is 12 days long. It is important to do this base camp phase before starting the 12 week program in order to set your body up for success. During this time, you focus on rebooting your body.

Essentially,

1. Eat lean, clean and green

2. Drink Water in abundance (no alcohol, sugary drinks, energy drinks, etc, just water)

3. sleep at least 7-8 hours of restful sleep a night

4. Have an attitude of gratitude

5. Recharge with the base camp training plan

As VSG post op, we know how to eat and how to drink water. Try and keep the Protein as lean as possible. Drink as much water as you can, but do not drink the energy or sports drinks ( too much sugar). sleeping restfully will lower the cortisol levels and help the body detox.

The base camp training plan is essentially Training 3 days a week with body weight movements. Do 3 sets of 3 different exercises, pausing for 30 seconds between each set.

Monday: 15-20 reps of push-ups. 3 sets.

Wednesday: 15-20 air squats or lunges. 3 sets.

Friday: 12-15 ab crunches. 3 sets.

If you slip on any of the 5 principles listed above, start over. It is important to get thought the 12 days successfully before moving onto the 12 week transformation. You may see some weight loss and or lean muscle gain during this short reboot. However, the real change will occur over the next 12 weeks.

Here is where I would like to propose a transformation challenge. The challenge will be 12 weeks long and success is defined by achieving a set of clearly defined goals. Make sure the goals are as personal as possible and link them to your feelings.

Create 2 physical goals and one inner strength goal.

For me, I am :

37 years old

5'11"

188 lbs pre transformation (as of yesterday)

Married with no children, a dog, 3 cats and currently provide a place for my brother.

Physical goals:

I will lose 15 pounds of fat, gain 5 pounds of lean muscle and lose 2 inches around my waist by September 1st. I have high energy and soaring confidence.

Mental/emotional goal:

I will have positive energy to share with my wife and brother. We enjoy 1 family activity a week that is not centered around the tv. I will read 2 leadership books and hire a business coach to strengthen my career by September 1st.

Be sure to measure along the way:

Weight

Body fat percentage

Resting heart rate

Blood pressure

Cholesterol

Other

Take weekly photos : front, back and from each profile. Shoot the photos in the same position and location, wearing the same clothes. At the end of the 12 weeks, you will literally be able to see the transformation from week to week.

During the transformation, consider the following eating guidelines:

1. Shoot for macronutrient balance, eating lean protein first.

2. Eat 5-6 x a day, keeping each meal small.

3. Avoid sugar and alcohol

4. Eat your Omega 3s. These really help with inflammation.

5. Get more Vitamin d either as a supplement or being in the sun

6. Eat organically

During the transformation, consider the following strength training guidelines:

1. Monday - Upper body push (chest, shoulders, triceps and biceps)

2. Tuesday- HIIT and abs

3. Wednesday- lower body / legs ( quads, hamstrings and calves)

4. Thursday - upper body pull (back, rear delts, triceps, biceps)

5. Friday - HIIT and abs

6.saturday - circuit (strength, stamina, stretch)

7. Day off - recover and rejuvenate

Train strong and not long.

1. Monday, Wednesday and Thursday should last 33 minutes to 44 minutes

2. Tuesday and Thursday HIIT would be 20 minutes

3. Saturday circuit should be 20 minutes followed by 8-12 minutes of stretching

The strength workouts should be no longer then 4 sets:

Set 1: 12 reps

Set 2: 10 reps

Set 3: 8 reps

Set 4: 8+ reps

For example,

I will be using a pair of dumbbells at home to complete the strength training

Try and be very focused during the strength training. It is the focus that is going to help the most with achieving the transformation. Be progressive and increase the weight from week to week. Make every rep count. Make them super high quality.

HIIT training is far more effective then long cardio training at steady state.

1. Start with 3 minute warm up

2. First interval is 60 seconds at high intensity

3. Second interval is 60 seconds at lower intensity (catch your breath)

4. Repeat 2) and 3) for 18 minutes. No more.

5. Cool down for 2 minutes

For example,

I will be using cross fit training with a PT to complete the HIIT workouts.

On the 7th day, it is a rest day both nutritionally and physically. If you want to eat more calories or have that treat, this is the day to do it before diving into the next week. Each week should be programmatically the same, but should also increase in intensity.

It is important to keep a diary of your training during this 12 week challenge. This will help you with keeping on the program and motivation.

After the 12 week transformation challenge, you will be in a position of strength to set new goals and achieve them.

Good luck everyone!

Congrats to you for your accomplishments. You look great and I'm sure feel great also.

FM, you are awesome!! I wish I had access to some of the workouts you're doing, most of which I've never heard of before. The trainers at my gym are good, so is my physio, but I think all are more old school, not sure if cross fit is a thing here yet. If it becomes available at the 'big' gym (my work gym is an outpost of one in town) I might add on the weekend upgrade option and try to do at least one of those per week. But it's another 500 to add the weekend gym option, not sure if crossfit would be included. Things is crazy expensive here.

Anyhoo, I am the world's worst tracker and can barely keep track of weight never mind measurements. But I have kept up with my new HIIT approach to cardio and also added more weights and abs (and higher weights) as well as push-ups and planks. Seems to be a great workout for me, but my body is a bit stubborn about showing changes... That said, I am wearing my smallest clothes much more than I was, so I assume some changes have occurred.

Thanks for all your great ideas!!

I'm also considering to add a Pilates session once a week if I can find a good one that doesn't cost a bomb and is reasonably near work.

Here is another WOD that is easy to do and really effective:

3 rounds of

15 man maker

20 overhead lunges

25 burpees

Try to get this done in 15-20 minutes. It is hard by the second round.

Let me explain the exercises briefly.

Man maker: grab 2 heavy dumbells. I use 35 lb each. You can pick what challenges you, but does not block completion. Lay in push up position with shoulders over and hands around dumbbells. Do one push up. At top again, pull one arm up with weight. Almost a s-n-a-t-c-h. Reverse and set weight down. Repeat on other arm. Jump from pushup position to feet between hands. Stand up with weights in hand (dead lift). Shoot both arms up so arms are straight with weight above head. That is one rep. Now do 15 of these.

Overhead lunge. Grab a plate of moderate weight. I grab 35 lb. You might start with 15. Hold the plate with both arms straight above your head. Now do a standard lunge on one leg. And now the other leg. That is 1 rep. Do 20 of these while keeping g arms straight with weight above head.

Burpees - we all know what these are. Try and do them as quickly as possible and stay light on your feet.

3 rounds! Try to not stop in between exercises nor in between rounds. However, if you need a few seconds to recover, in between rounds is the best. You will know exhaustion after this workout.

Here is my plan for next 12 weeks ( will be increasing weight every 3 weeksand speed over time)

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M: 2 mile warmup run, bob Harper work outs 1 or 2 (hard - this is HIS work out and is with kettle bells, dumbbells and body weight)

http://www.amazon.com/Bob-Harper-Inside-Out-Method/dp/B007LZ0PWA/ref=sr_1_17?ie=UTF8&qid=1376591011&sr=8-17&keywords=Bob+Harper+workout

T: cross fit with PT

W : 2 mile warmup run, kettle bell workout (45 minute)

http://www.amazon.com/Bob-Harper-Kettlebell-Sculpted-Body/dp/B004EFCVPE/ref=sr_1_16?ie=UTF8&qid=1376590804&sr=8-16&keywords=Bob+Harper+workout

Week 1-3: 20 lb

Week 4-6: 30 lb

Week 7-9: 40 lb

Week 10-12: 50 lb

This is a challenging workout, even at a lighter weight.

Th: cross fit with PT

F: 2 mile warmup run, core work out

http://www.amazon.com/Bob-Hdgdgddddgcggvgbadnvarper-Totally-Ripped-Core/dp/B0051MKNUY/ref=sr_1_5?ie=UTF8&qid=1376589635&srddddśhhhgg=8-5&keywords=Bob+Harper+workout

S: active rest day - some jogging or a hike

Su : active rest day - some rowing at home

Still going to spend about a quality hour a day working out.

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As stated above, I will plan on doing this for about 12 weeks. After that, I will switch to 5-6 days open gym cross fit (PT will end at this time - will be almost a year with my cross fit trainer) sometime in Early November. Maybe sooner.

Hi Fiddle! Wow u have been kicking arse and taking names! Congrats on all ur success. Sorry I've been MIA. haven't been logging on consistently in awhile. I'm still running like crazy. Still struggling with consistent weight/strength training tho. Thank u for inspiring me. Ur posts are motivating!

I have to give your workout a try once I run it by my neurosurgeon. Congrats on your success.

Hey Fiddleman and Butter the Bean, I want to be like the two of you fitness masters when my sleeve grows up. Between the workouts regiments and the 100 miles in 30 day runs, you guys rule. All hail the fitness chiefs!!!!