The Ultimate Performance Training Transformation Contest
What Can You Do In 28 Days?
Let’s find out with the Ultimate Performance Training 4 Week Transformation Contest.
With a complete schedule of specific training and diet plans supplied this is as close to a “no fail” program that you’ll ever get. All you require is the hard work and compliance.
What Is It?
It’s 4 short weeks consisting of 3 resistance workouts and 3 cardio sessions a week, coupled with a strict nutritional plan that will drop body fat fast!
What Requirements Are There?
All that’s required from you is the commitment and details of where your starting from. This means, body measurements taken with a tape measure, weight, a body fat percentage if your able to obtain this, and a photo. The more of these criteria you are able to provide, the more accurate your results will be and the better your chances come judging time.
What Do You Get?
All training sessions and nutritional plans and designed specifically for you with your equipment, body weight, food choices and training experience/capabilities in mind.
You will have 24hr access to me via email during the entire 28 days and the opportunity for on-going support after the contest to ensure your hard earned results are maintained.
You will also get a free 28 Day Ultimate Performance Training spreadsheet to allow you to keep track of your training and nutrition.
What Do You Need To Do?
Each Monday you will 'weight in' and submit your results. I will post the weekly results on the website to help keep everyone motivated and accountable, (this is optional).
For best results, strict compliance is required but the results you experience will be nothing you have seen before.
Special!!
By referring a friend to the Ultimate Performance Training Transformation Contest, you will receive a 25% discount on the total price. This is a great way to save a bit of money on the cost so you can buy that new dress or pair of jeans to show off your new body, but also allows you to have a 'training buddy' and some added social support to help you stay on track.
How Do I Sign Up?
The first step for you to take is to contact me by clicking here to express your interest. I will then send you a registration / pre exercise questionnaire that will detail payment options as well as providing space for you to list any past/present injuries, equipment availability, nutritional requirements and any other vital information required to specifically detail the program towards you, and only you.
The entry fee for the Ultimate Performance Transformation Contest is AUS$160.00. Initially that may seem like a lot but when you consider that that works out to be just $40 per week or $5 a day, and that the average 1-on-1 Personal Training session is anywhere between $60 - $80 per hour, it’s not actually that much to achieve your ideal body.
Contact me to discuss payment options if required.
So if you're ready to take control of your body, now is the time to do it.
Sign Up now!!
If your still not sure, below is a testimonial of someone who has already undertaken the program and what she has to say about it:
When I commenced the program I weighed 76kg. I had been training for 3 years and though I'd seen results, I was still unable to get back into a pair of jeans I had worn a few years before. Initially the program seemed very daunting, but with
Troy to help me understand the nutritional components and plan my training for me, all I really had to do was train as hard as I could during my sessions. In the first week I didn’t see very much change and was a little disappointed because I though all my hard work had gone to waste, but in the second week, I lost 2.6kg and dropped 3% of body fat. By the end of the 4 weeks I'd not only lost roughly 8.5kg and 9% body fat, but I was fitter than I had been in years, and my dead lifts had increased to 68kg Not only was I back in those jeans, they were loose. I found it was less daunting to consider it in week by week blocks rather than 28 days. Once you get through one week, you find you have a bit of a routine and that makes it much easier to stick to. Dont get me wrong, it wasn’t easy, its a hard program but if you want the results enough, once you start to see that its working its not so hard to stick to it and I'd recommend anyone to do it.
B Wade -
Melbourne,
Australia
And another:
After 6 months of training with
Troy my fitness had improved immensely. As a singer I already exercised daily but although happy with my fitness level, I found that I was not achieving the weight loss goals that I desired. It was time to step it up a notch as I had a shoot for a film clip coming up and wanted to be looking my best.
Troy then started me on one of his 28 day programs. Before starting troy explained the importance of combining nutrition while training to achieve the goals we had set. We set out a meal plan which at first seemed difficult as I was used to having only three meals a day. After the first two weeks I realised that it was really just about being more organised and preparing meals in advance.
The first week of the program was the most challenging as I was adjusting to a new routine and training regime. After only two weeks I was seeing results and after starting at 65 kg by the end of the 4 week program I had lost 6kg. I found that
Troy keeps the sessions interesting and creative to keep you motivated. Over the next 6 weeks I dropped another 4kg’s which gave me the 10kg result I was after for the film clip. You do have to be disciplined and ultimately only you can make the choice to achieve but
Troy makes it easy by guiding you and giving you all the detailed steps. If you follow the programs, not only will you feel the fittest you have ever been but you will see the results and fast!
A Cage -
Melbourne,
Australia
Wednesday 22nd April, 2009
Body Composition
About a month ago a visited Kaye Wright, a naturopath and client of mine, to get a Segmental Bio-Impedance Body Composition Analysis which is basically a simple and non intrusive way to calculate your vital body composition statistics. My results were as follows:
Weight 76.6kgs
Body Fat % - 15.4% or 11.8kgs (crept up on me that one)
I hold the 15.4% / 11.8kgs body fat in the current spots:
Left Arm – 15.4% / .7kgs
Right Arm – 14.4% / .7kgs
Left Leg – 16% / 2kgs
Right Leg – 15.1% / 2kgs
Trunk 15.4% / 6.4kgs
This put me in the healthy range according to its body fat charts.
Lean Muscle Mass (including bones, organs etc) 61.6kgs
I hold the 61.6kgs in the current spots:
Left Arm – 3.8kgs
Right Arm – 3.8kgs
Left Leg – 10.2kgs
Right Leg – 10.6kgs
Trunk – 33.2kgs
It gave me a physique rating of 6 which is high muscle mass and average body fat percentage.
My basal metabolic rate is 1887 calories or 7895 kilojoules.
My metabolic age is 20 (I’m 31 this year!!).
My water weight percentage is 61.3% (50 – 65% is a pass).
I have a visceral fat (fat that is in the internal abdominal cavity, surrounding vital organs in the trunk and abdominal area) score of 2 (1 – 12 is a pass)
My bone mineral mass is 3.2kgs (2.7 – 3.6 is a pass).
I will try and improve and some area’s here (body fat % being the main one while maintaining and/or increasing current muscle mass level) and try and get another reading in about 4 weeks time to compare.
Kaye Wright is the founder of LaVida Health located in Melbourne,
Australia. She can be contacted by email at http://www.lavidahealth.com.au/
Tuesday May 5, 2009
UPT Update
We currently have 5 confirmed enterants in the UPT Transformation Contest!
Remember that all training and diet is supplied, all you need is hard work and committment for 28 days.
If you can give me that, I can give you your body back.
Contact me to enter.
A new article titled "Where Do I Start?" was posted online today so check it out.
Also if there is any content you would like to read about on here, questions or feedback, then don't hesitate to let me know and I'll post it right here on the site.
Thursday May 7, 2009
Footy Tomorrow...
If you're anywhere in the world but
Australia, then you probably don't know what this is so here's a video:
http://www.youtube.com/watch?v=d-PFRrJQtew
The video is of the top league called the Australian Football League (
AFL). There's 1000's of league's around
Australia too.
I played in my hometown of Warrnambool since I was a little takka but I haven't played since I moved to
Melbourne four and a half years ago, but this year I am making my comeback at the ripe old age of 30 for Melbourne High in the amature league (VAFA).
In round 2 I made my belated comeback and, not being very familiar with any of my teammates (I can't train because of work) and our generally ordinary play, the team, as well as myself weren't much good. I set myself for last week and I thought I played well considering we got flogged by 100 points with my speed and speed endurance training over the last 5 weeks paying off as I was able to get to more contests through an increase in my running abilities.
Those who know me will know that I am not big on doing a lot of cardio/running without actually having to need it for sport or something.
Anyway,
AFL is about to come on the TV so I better strap myself onto the couch, hydrate myself for tomorrow and I'll post how I went tomorrow as well as some new content.
Friday May 8th, 2009
Q and A...
Question:
I am in trouble, please help me. I am 15 and just 5"3 in height and weight 43kgs!!
Abhi
Answer:
I don't think you're in trouble, you're basically an average 15 year old. Now I assume you want to put on weight which is pretty easily done but the height thing is out of my jurisdiction though, and you can blame your parents if you remain at that height.
I was the same as you at that age, almost the exact same stats, but unfortunatly it took me years to decide to do something about so kudos to you for making that decision at such a young age.
The first thing you need to do is start some resistance exercise if you're not already. Push ups and sit ups won't cut it either, you need to work the whole body.
Initially you should train with bodyweight exercises only, to condition your muscles for future training with external weight (dumbbells, barbells etc). They will also strengthen your stabiliser muscles (rotator cuffs, core and glutes) so when you do finally hit the weights, you can do so without having to use the cute little pink dumbbell's.
Also try and make friends with fellow lifters, preferably older one's, that can pass down some words of wisdom to you although nothing beats some self education, of which you can gain a lot of from this site, t-nation and any one of it's authors sites.
I wrote an article just a few days addressing this here.
Secondly, nutrition is where most teenagers fall away. Foods you should focus on are fruits, lean proteins, vegetables and healthy fats.
For more information on nutrition go here.
Teenagers are lucky as they can get away with sub standard eating practices but still, for best results, clean foods are the way to go.
Thankd for question Abhi, I hope I have been of assistance.
If you have a question, send it to me here
p.s. We got beaten again at footy this week but performed a lot better then last week, after another slow start. We had no interchange players for the second half which didn't help and I kicked 2 goals and 2 behinds (should have been 4 goals) and suffered rather severe calf cramps for most of the second half. Next week I need to make sure I am taking in more then enough fluids all Friday and Saturday morning in preperation, I'm no use to the team when I can't move.
Saturday May 9th, 2009
Jenny Craig, The Muscle Eater
I was training my naturopath client Kaye last night and she told me about one her clients.
She had taken the Segmental Bio-Impedance Body Composition Analysis a month ago and took it again yesturday. In the 4 weeks between weigh-ins she decided to try the Jenny Craig weight loss (not fat loss as you'll soon find out) plan.
The results were terrible. Although she recorded a 4kg drop in bodyweight, 3.5kgs of that was muscle tissue which probably means that the other .5kgs was water loss from less water being stored because of less muscle tissue. So no actual body fat.
It seems the "quick fix" option has failed again. Granted, she apparently holds quite a bit of muscle for a female and is pretty active, but it goes to show that a "one size fits all" approach never works.
A personally tailored, long term and sustainable nutrition and/or activity plan is what is required. and ecspecially one that addresses both the negative and positive behaviours towards both, is essential to long term health and body composition.
This is exactly what I promise you through my services.
Training wise, on Wednesday's I have decided to let me fiance train me where she basically goes and has a coffee and thinks up the most ridiculous exercises she can get me to do. Today she came up with me to do a one arm gymnastic ring push up hold from my toes, with my free arm performing a db row of which I managed 8 reps for 2 sets. I'll try and get a video up of this one, it tore my core apart.
Remember you can contact me for any content idea's, questions, basic feedback or online nutritional and/or training programming here.
Wednesday May 13th, 2009
Training Today...
To get my fitness up for footy the last 8 weeks or so, and because I can't train because of work, I have been doing speed running drills on Tuesdays and speed endurance running drills on Thursdays.
I have just come off a 4 week program and have decided to repeat it, as it’s easy and simple, but I have made it progressively harder (hey, it takes me a weekend to do my own programs when I need another one!!!).
Currently I am repeating the third week which calls for 6 x 1 minute sprints with 2 minutes rest in between each set. The 1 minute sprinting interval is basically from one end of the ground to the other and back, which is about 280 meters at the Junction Oval in St Kilda.
The first time I went through it I simply ran as far as I could in the timeframe but as I hadn't done any meaningful running in 4 and a half years, I couldn’t make it back to the starting point in the 1 minute time limit, past the first set.
This time around though I have set the marker about 10 meters in from the end and have since been going from the original starting point, to the other end and back to the marker (which is set 10 meters from the starting point) each set.
Today I did 6 sets with 2 minutes rest (I'll lay out the full program in a later post) and made it back to the marker for each set except the last one where I fell about 5 meters short, if that.
I almost died, really.
My heart rate 1 minute after the last set was 141 and 2 minutes later it was 112 which shows decent recovery abilities which is one of the best signs of improved fitness, especially for a sport like football where it's a lot of stop start running with short breaks and the better you can recover between them, the more contests you make around the ground.
Thursday May 16th, 2009
UPT Update and General Wounderings
Well it's been a while since I last updated for a variety of reasons.
a - The cable that runs from the house to the main electricty pole out the front of the house was torn down by either the builders over the road or the garbage truck so we had no connection for a week or so and,
b - Once we got reconnected, I found that the website layout had stuffed up somehow and I had to wait for my computer guy Dave to fix it up but he was working crazy hours and didn't get to it for a while.
So here we are, back on track and ready to go so here's a little about what's happened in the meantime.
1 - We're almost half way through the UPT Transformation Contest and it seems everyone is going really well with one enterant losing 5 pounds in the first week. If she continues at this rate she will lose more then I thought anyone could so I hope she does.
2 - Football is not going great. We had 21 players injured or either away at the club last week leaving our reserves team (who I play for) depleted. Considereing a whole team has 22 players you can see why. Tomorrow we play the top team who haven't lost yet so don't expect an upset. Adam Watson is playing though.
3 - In the AFL my belovered Sydney Swans embarrassed Port Adelaide last week. I still don't know why everyone still underestimates us even though we still have 8 - 10 premiership players from our 2005 premiership side. I can't wait until we play Collingwood in 3 weeks or so and finally beat them for the first time years.
4 - If you have tight hip flexors (and I bet you do) then do this, it works:
http://www.youtube.com/watch?v=_wmg_jGvuuA&feature=related
5 - Just met and had dinner with the celibrant for our wedding to be held in December and basically just planned the wedding, although the fiance seems to think there's a lot more to organise then I do.
6 - Training wise I'm currently lifting 3 times a week (Monday, Wednesday and Friday) because of footy. Here's my current program:
Monday - Max Effort Lower Body Focus
Deadlifts - work up to a personal best 1RM which this week was 140kg on the bar. I've done 156kgs before but that was about 6 months ago and had a break from Deadlifting (not sure why) so I'm working back up to an even better figure.
5 x 1 @ 92% of personal best - equated to 130kgs
Then did a triset - circuit type thing of:
Single Leg Stiff Leg Deadlifts @ 40kgs
DB Chest Supported Row @ 30kgs
Single Arm Cable Push @ 150pds (or kgs depending who you talk to at work)
I had 60 then 50 seconds rest between each exercise in the weeks leading up to this week and 40secs on this day for 3 cycles.
Finished off with another circuit of:
Ring Supine Bridge Leg Curl 2 x 15
In and Out Pull Ups 2 x 12 (lift to top position then pull yourself away then back in towards the bar for all reps before lowering back down)
DB Grip Roll Outs with knees on the rower 2 x 12
Tuesday - Sprints Day
This week I was actually able to go to footy training for the last half of it as I finished work early but the blisters from my new boots I wore Saturday posed a major problem. Before this week I was doing 30 second cycle sprints where you sprint for 30 meters every 30 seconds. I did mine inside the studio so I was doing 15 meters down and back. I started out doing 8 sets every 30 seconds working up to 12 sets every 30 seconds them decreased rest until I did 12 sets every 20 seconds last Tuesday.
Wednesday - Whatever Day
This is in between running session days so originally I had planned this to be organised by the fiance (she's also a personal trainer and we work at the same studio - yes how romantic) but the last couple of weeks she finished early so i made up a basic upper body circuit based on Chad Waterbury's fast tempo lifting. Here's what I did this week:
Single Arm Wide Cable Row @ 200pds for 4 x 8 paired with Ring Push Ups with feet elevated @ 20kgs 4 x 8
Pull Up @ bodyweight 4 x 8 paired with Seated DB Shoulder Press @ 15kgs 4 x 8
Powerband Bicep Curl 3 x 10 paired with Powerband Pushdown 3 x 15
Thursday - Speed Endurance Day
Did a 7 minute challenge thing we do at work which is a particular setting on an elliptical trainer going for the maximum distance you can get in 7 minutes where I got a modest score of 1.3kms but I'm not made for endurance. Before then I was outside doing sets of 1 minute with 2 minutes rest which I posted about a couple of weeks ago. The progression for this was:
Week 1 - 4 x 1 minute, 2minutes rest
Week 2 - 2 x (3 x 1 minute) with 2 minutes rest between sets of 1 minute and 5 minutes rest between 3 x 1 sets.
Week 3 - 6 x 1 minute, 2 minutes rest
Week 4 - 2 x (4 x 1 minute) with 2 minutes rest between sets of 1 minute and 5 minutes rest between 4 x 1 sets.
I had gone through this twice up until this week.
Friday - Max Effort Upper Body Focus
BB Floor Press - work up to a personal best 1RM which this week was 105kg on the bar.
5 x 1 @ 92% of personal best - equated to 97kgs
Then did a giant set - circuit type thing of:
Deadlifts 3 x 3 @ 112.5kgs (extra volume)
Side to Side Pull Up 3 x 6 @ bodyweight (lift to top position then pull yourself from side to side for all reps before lowering back down)
Step Up with opposite leg hip flexion 3 x 8, 8, 4 @ 32.5kgs
Single Leg Hip Extension with single leg hip flexion from Prone Brace Push Up Hold 3 x 7, 6, 6
First video here:
http://www.tmuscle.com/free_online_article/sports_body_training_performance/functional_ab_training_for_bodybuilders
So that's what I've been up to really. Please email me any comments you have about this post or the site in general. Questions will be posted answered on here too!!
Friday May 29th, 2009