How I Lost 30lbs and Dropped from 35% Body Fat to 22% in 12 Weeks

What You Will Get From This Fitness Plan

If you want to lose belly fat and get fit, this plan is for you. It’s 12 weeks of carefully planned and designed nutrition and exercises by Martin Bugaj, a certified personal trainer with over 8 year experience and hundreds of happy clients.

Key Features of This Fitness Plan

• Exercise only 3 days per week
• Each workout is 1 hour
• Eat healthy food via our easy-to-follow instructions that you can prepare yourself
• Guaranteed success if you follow the plan

Who Will Benefit From This Plan?

This plan is designed for someone who is currently overweight and has very little gym experience. Michael, below, completed this specific plan and is ecstatic with the results. When he started, his body fat was 35% (which offically placed him in the "Excess fat" category, according to Wikipedia's body fat table). He had very little gym experience and struggled initially with some exercises. For example, he could only do one chin up at the start of the challenge.

The first week of the plan is designed to help you find suitable weights for your current level of strength, so it's tailored to your ability. The diet is designed for someone who is about the same size as Michael, e.g. about 200 lbs, it's easily adaptable to your own size. Michael is 40 years old, but anyone over 18 years old can do it.

Results This Plan Achieved

In just 12 weeks, Michael lost 14kg (31lbs), dropped his body fat from 35% to 23%, and his waist dropped from 39 inches to 33 inches. Amazing! His belly fat was pretty much removed, and in certain light you could even see a bit of a six pack starting to appear!

Some key stats, Michael is 40 years old, 5'10'', and his weight at the start of the challenge was 201lbs and 170lbs at the end.

You can see photos for every week on the Photos page and his full measurements on the stats page.

This is what Michael said after his Bodyhack transformation:

"I’m the fittest I have ever felt. I feel amazing for what I have achieved. Key things have been to weigh my food, eat the right things, keep very hydrated, sleep really well and push myself very hard. I knew I was disciplined in other parts of my life, but this shows I can do it anywhere."

Look how much weight Michael lost:

In the photo below, you can see that his six pack is starting to appear:

Proof the photos are real:

What Will I Eat on This Plan?

The meal plan is based on healthy whole food such as meat, fish, nuts, oils, veggies, eggs, and some starchy carbs, that require little prep and cooking. It's designed to provide sufficient calories for your body’s requirements. You'll eat three main meals plus three snacks every day. So even if you're hungry at times, it won’t be long until you'll eat again.

What Exercises Will I Do?

The first week is designed to find the right weights for your ability. You don't need to be fit... Michael could only do one chin-up in the beginning.

We give you an instructional video for each exercise, so there's no guessing or trying to do it on your own. Each week you'll do 3 workouts, each lasting about 1 hour. There's a rest day in-between each session, e.g. you'll workout on Mon-Wed-Fri, or Tues-Thur-Sat, the choice is yours. The sessions consist of circuits using weights and lasting about 10 to 18 mins, with a 2 minute break in-between. There's a maximum of three circuits per session.

Weekly advice from Michael

Wouldn't it be nice to complete this 12 week transformation with someone else? Well you can! Michael kept a weekly "experience diary", where he recorded his emotions, problems he encoutered and gave tips on how to deal with them. So, each week you can read his comments and follow in his foot steps.

Below are his week 1 comments:

Week one of losing 10kgs in 12 weeks. Lots of tightness in the calves, legs and stomach muscles from the exercises. Technique is going help me with the weight lifting and how hard are chin ups. I can't even do one. Sleep is super important as having the cat wake you up before 5am is not the best preparation. It takes a fair bit of effort to get the food sorted, but the water amount is fine. I have been tempted by cakes and biscuits, but the discipline is there. I have really wanted bread and needing to help prepare my pregnant wife's breakfast every morning is a challenge. I have definitely felt lighter and look forward to finding out how much weight I have lost. I was coming off a rather bloated Xmas and New year celebration and now know that everything I consumed contained sugar.

Michael.

Michael is now super happy with his new look. How would you like to get these same results in just 12 weeks?

Still have questions, checkout our FAQ page for this plan. Or if you're ready to get started reshaping your body sign-up below!