Archives for December 2011

It’s time for the next interview, today with Kelly Hancock who won the third Venus Index Transformation Contest.

Check out her amazing transformation for yourself:

Kelly has undergone an unbelievable transformation.

She did a great job.

Simply Amazing!

Kelly said that she feels proud of her body and is very happy with the results and she has a damn good reason to be. A lot of things change when you get in shape, not only that other people will act differently toward you, but your own behavior will change as well. For example what people find out after a big transformation (both guys and girls) is that you become a calm and confident person. Things you are not capable of controlling will stop affecting you and the things that are in your control, well you suddenly realize that you can change them, so there is no reason to get upset because of those either.

Kelly’s Journey

Kelly while at school was an active person, she played lots of sports and didn’t really worry about her look. Well, as lifestyle changed after school, her weight changed as well. She wasn’t playing any sports and with her job stress became a big challenge.

Based on this it probably comes as a no surprise that she gained some weight.

In 2008 she started doing cardio on the elliptical for an hour every night and eating salad for dinner. She had no idea how to get in shape, but this seemed like a logical approach.

She lost about 20 pounds while doing this. Well, because she had no idea how to lose weight and how to keep it off, due to her lifestyle circumstances she gained it all back.

This cycle of losing and then regaining continued for a while and was causing her a lot of frustration.

She also joined gym and started reading bodybuilding forums, because she was interested in having a toned and defined body and the gym seemed to be the answer.

Ultimately she found the Adonis Index that had some great information, but the workouts were focused on guys. Luckily there was a program with the same approach for women, enter the Venus Index.

This was what she was looking for all those years.

Losing and gaining showed her that she has no control over her body, so she needed to try a different approach and the information provided at Venus Index was logical, based on science and made sense to her.

In November 2010 Kelly bought the program and started doing the workout.

She was also very active in the Venus Community and learned some great tips there. For example she found out that fat loss is all about calories and that based on the Eat Stop Eat approach many of girls were fasting on a weekly basis.

She incorporated that in her lifestyle as well.

She wanted to try a little experiment and fasted six days in a row.  It wasn’t scary like you might think, she realized that her body could function without food for multiple days, in fact the only side effect was that she  just got bored. No kidding, it’s not exactly a fun thing to do.

This was good enough proof for her that it works.

She wanted to take it to the next level and fast until she got to 130 pounds and ripped.

Well, she did exactly what she set out to do. The only issue was that after 12 days of being without food, she ended up blowing it completely. Kelly started massively overeating and beating herself up over that, which lead to overeating again. This wasn’t a good experience and she felt ashamed of those months.

Today when Kelly is going through her old diary, the feelings come back and like she said, she felt like a failure and was disappointed by what she did.

She was intentionally stuffing herself with food, not working out and all this justifying by her studying and making excuses about not having time for the workouts.

Ever did something you knew is not right for you, but you did it anyway and just rationalized the behavior afterwards?

Like she said, not a very positive chapter of her life. She felt like she let herself, her friends and the girls in the community down.

Obviously she had to do something to get out of this less than positive space.

She decided to turn this upside down and start over again.

She moved to a different city, changed her job to a more flexible one with less stress. She regained control over her food and her workouts and got back on track with the Venus Index.

This resulted in feeling control over her life again, having freedom in her choices, not being a slave to her work schedule and finally being able to take care of her body again.

After listening to several podcasts and talking to her friends in the Venus Index community she knew that  she could do it.

Kelly’s Approach for the Contest

After four weeks Kelly was able to stop counting calories, because she already got to level of being able to ‘eyeball it’.

You can do the same. Most of us eat pretty similar meals every week, so it takes as little as four weeks to know the calorie content in those meals and once you do you can just focus on the portion and “eye ball” it. This is the big difference between the calorie counting and calorie guessing approaches.

Calorie guessing is more freeing and simpler than weighing every meal and tracking down the exact calorie content of that food. Plus if you over guess the content you are consciously leaving some room for error. So even if you make a mistake, it will be accounted for.

There were days when Kelly would eat half a pizza and have some beers, but there were also days when she would have just a few apples and a salad. If you balance it and stick to calorie restriction you can lose fat on almost any diet you choose. In other words you can lose fat while eating your favorite foods.

Sounds nice doesn’t it? There are some modifications you will have to make, for example if your favorite meal is pizza then you will have to restrict yourself a lot, because a whole pizza is pretty high in calories. So, it makes sense to stick to low calorie choices like vegetables, fruits, chicken and other foods that can fill you up and then from time to time you can have your pizza or whatever your favorite denser calorie choices are.

You can chose whatever you want to eat, the rule is to limit the amount. Do that and you will lose fat.

After Kelly got her calorie intake in check she moved to the next thing and that was her workouts.

She started going to the gym right after work, did one hour of weights, following the Venus Index workout protocols (for those more interested it was specifically the circuits and the shoulder specialization) and then she did two hours of low intensity cardio.

This was enough to get into contest shape, and most importantly to stay there instead of gaining it all back like she did before. The maintenance point is important as well. It’s not as hard as getting in shape, but it still requires some effort and figuring out on your part.

However, this was all just the “mechanical” stuff, in order for this to work and really win the contest and stay in a great shape even afterwards she needed to figure out how to stay sharp as well. There is a quote that sums this up perfectly:

Success in any area is foremost 80% psychology and only 20 % mechanics.

Tony Robbins

For Kelly it was her internal reflection that made it possible. She began with the question: “What pressure have I put on myself that is unnecessary?” From this point she started shutting down things that were robbing her of energy and not helping her achieve her goals in any way. She started putting herself first and taking care of her life first.

This is something that you may have a hard time grasping.

Would you be comfortable saying this: “I put myself first, I am the priority in my life”?

Give yourself a sincere answer.

You absolutely need to get to a state of mind where you can say “Yes!”.

Why?

It’s simple and don’t worry it doesn’t mean you should be arrogant or selfish, quite the opposite.

Here is a great analogy and if you’ve ever traveled by plane you already heard it. When you sit down and prepare for the flight you are filled in on the basics of what to do if something goes wrong. In that case you are supposed to put a gas mask on yourself FIRST, even if you have a child sitting next to you, you are supposed to put it on yourself FIRST.

Does this mean that the airlines don’t want you to save your kid? Of course not. But if you start putting the mask on your kid and you faint, then you can’t help them anymore.

Are you starting to see where this is going?

If you ever want to help other people achieve their goals, help them get over their challenges and get that great feeling of knowing that you are contributing to this society in some way then you have to take care of yourself first. This is true in all of the areas of your life – relationships, finance and both health and look.

So to get back to Kelly’s challenge, when she put herself first and stopped doing what other people wanted her to do she suddenly gained control over her actions, could achieve what she wanted and that lead to many other great things. When she got to where she is now, other people started to seek out her advice.

The moral of the story is to make yourself a priority and then you will be able to take care of others as well.

If you want to look like Kelly, here is a summary of the things she thinks are important to someone in the position she was in:

• Cut everything out of your life that is putting unnecessary pressure on you
• Stop doing what other people want you to do and make yourself the priority
• Don’t get affected by the things you can’t control and handle the things you can control – that is the path to happiness
• Intelligent hard effort pays off
• Figure out when you can go to the gym on regular basis and start going there
• Walking on a tredmill in front of TV may help you avoid stuffing yourself with unnecessary food in the evening at home in front of the tv…if you’re going to watch tv anyway, might as well workout at the same time
• It’s okay to have few bad days, just stay on track
• Eat less and only when you are hungry
• Find yourself a support group
• If you assume you are alone you create your own isolation – remember that you’re not alone
• Don’t be scared to ask for help

Words & phrases mentioned in the interview:

Adonis Index – Workouts for men

Venus Index Workouts – Workouts designed to maximize your genetic potential to look your best both in bikini and clothes

Venus Index Community – You will never find a more supportive, accepting, forgiving, outgoing, and RESULTS based community like you’ll find with the Venus Index Community.

Eat Stop Eat – Lifestyle and diet protocol by Brad Pilon focusing on fat loss

Listen to the interview here: View Profile: jwilliams – The Official Hugo Community – Online Slots

Podcast: Play in new window | Download

Today you get a chance to listen to Alisha’s interview. She managed to win for the second time! In the first contest she won the transformation category and in the last one she won the open, so you could say she did it all.

Here are her latest pictures, check this out:

Most people don't realize that they are just couple of months from a cover model body.

For the first contest it was very goal specific, Alisha wanted to lose fat and get more fit. However, this time she had to show a completely different look in order to take first place. She had to build more muscle and focus on building a specific shape.

What the real challenge for her though was figuring out her “sweet spot” where she could maintain a great looking body and her peace if mind.

She worked really hard, and was completely tired afterwards.

For the first contest she was afraid of looking too skinny. And while she was excited by how much bodyfat she lost other people were telling her that she was too skinny.

Alisha will admit, she probably took it too far, because even people that she met for the first time were asking her if she is okay, because her face seems skinny.

But it is really hard to do all in just twelve weeks. It’s one thing to lose fat, but building muscle is completely different, that takes more time, especially for women.

This is why it takes several contests to get close to your ideal proportions. For this second one Alisha achieved what you could call a body re-composition. Her upper body and face is definitely not skinny anymore, her body is symmetrical and her measurements are near perfect.

What Alisha Did Differently This Time

Right after the first contest Alisha was decided not to compete again.

But she felt a bit left out and started thinking about it.

What really changed her mind was seeing the results from the second contest and the fact that a lot of girls that placed in this one mentioned her being a big inspiration for them. For her that was the coolest thing that could have happened.

She made up her mind and decide to compete again.

This time was a little different. Not only did she have to come up with a new plan, because she needed to show up with different pictures, but this time around she didn’t really need to lose much fat. She stopped punishing herself for eating a bit more on certain days and made her weekends maintenance days.

Here are her pictures from the previous contest:

These are the pictures from Alisha's first contest. As you can see, for this contest her main focus was on building muscle rather than losing fat.

The difference was that she knew where she started and how many inches and pounds she had to lose to get back to her contest shape. The only thing she needed to do was mark the calendar and get going.

Her goal was to win, she wouldn’t even submit her pictures if she looked the same.

There were 12 weeks of hard work in the gym ahead of her.

Weekends were the maintenance days and week days were the “dieting days”. Four weeks out she changed the plan and went low carb for the entire week while keeping low calories. This kept away her hunger, however after this trial she realized that she isn’t able to lift that much in the gym anymore. She had to adjust to a point where she would get enough carbs in her meals and have energy for her workouts.

There are different ways. If you want to try let’s say three different approaches and determine which works for you best, it will take three contests until you do determine the best method. Your body is your own experiment. Or as once Madonna put it:

I am my own experiment. I am my own work of art.

Madonna

Once you know what works for you the best, you will have a template you can use over and over again.

There Is a Difference between Photoshoot Shape & Everyday Shape

What most people don’t realize is that you look different in reality than you do on camera or in pictures. This is why you need to go more extreme for the photoshoot to show the world how you actually look. This may be hard to grasp, but if you have ever taken some good pictures you know this already. There is just so much going on at a photoshoot such as lighting, how far are you from the camera, tanning, posing heel height, background etc.

Extreme techniques like water depletion and carb loading are a way of helping you look your best for the photos. This is only sustainable for several hours though.

Obviously this is only visible if you drop the fat on your muscles, but once you do you will be surprised how water, food and training can make you  look sharper or bloated. And you need to learn what makes you look better to take the photos in your best state.

Once you do the contest you will have a new set of challenges in front of you. The biggest might be figuring out how to stay where you are and not go back to your pre-contest body.

In other words you need to find your maintenance point. Good analogy would be a swinging pendulum. If you were used to overeating your pendulum is swinging mostly to the left, if you started eating less for the contest it’s going to be swinging to the right. But if you go too far to the right, the pendulum will get too high and while it will stop there for a fraction of a second it will quickly fall to the left, which you might see as some kind of overeating after the contest that a lot of fitness models undergo. This is the proverbial yo-yo dieting.

The idea is to go through several contests and get in the best shape possible, reshape your body and focus on building a lifestyle that allows you maintaining this new body with as little effort as possible or in other words you need to figure out what you have to do to minimize the swing of your body pendulum.

Please understand that bodyweight is a range, it will keep changing based on your daily actions, the idea is not to have it stable (which is impossible), but not go too far up or down…reduce the swing of pendulum.

Take Home Message

•  The big thing is not to be so hard on yourself, be more realistic with your goals, realize what the range of those goals will be based on lifestyle, understand you will have fluctuations and expect it, if it’s not working change your pattern
• Commit to doing the contest
• Bodyweight is not stable, you have a range based on what you eat and drink
• Sometimes you may not notice that you are progressing and the stagnation is really just in your mind
• Expect people to disagree with your approach
• Gaining muscle takes time and one contest is not enough for full body re-composition
• Go through as many contests as possible, you will always learn something new about your body and improve your shape
• Don’t punish yourself over slipping away from time to time, you are allowed to take a step back as long as you keep taking two steps forward…you don’t have to be perfect, just consistently improve over time
• If you are tall, then an inch on your waist won’t be that noticeable and my actually be within your maintenance range
• Don’t compare yourself to others
• Track everything
• Never give up…ever

Words & phases mentioned in the interview:

• VI workouts – Venus Index workouts
• Venus Index Contest No.:1
• Venus Index Contest No.:2
• Venus Index Contest No.:3
• Alisha’s First Interview
• Interview with Erik Ledin
• Uncensored Podcasts

Listen to the interview here:

Podcast: Play in new window | Download