Are you looking for a complete body transformation but you aren’t sure what to do for workout and diet? Do you have 12 weeks to commit yourself to something that will change the way you look forever? If you want to turn that pear shape into a V-shape with 6 pack abs I recommend you check out my experience with Chad Waterbury’s 10/10 Transformation.
The first thing I have to say is that I am a big fan of Chad Waterbury. He puts out excellent workout programs with his state of the art theories on muscular development and recovery. He’s been the new guy on the block for the last couple of years but has been gaining notoriety quickly because his programs do something very important. They produce real and noticeable results!
Before I continue let me give you a quick bio from his website so you know this isn’t another run of the mill trainer:
Chad is a neurophysiologist and author.
His training methods are used by a wide range of athletes, bodybuilders, models, and fitness enthusiast.
Chad is the director of strength and conditioning at Rickson Gracie Int. Jiu Jitsu Center in LA.
Chad is a regular contributor to the T-Muscle bodybuilding website.
Chad has a master’s degree in physiology from the University of Arizona.
Chad’s focus there was on the neurophysiology of human movement and performance. This lead him to make radical changes in the way he trains competitive athletes. His workouts are now shorter and faster, producing superior results in strength, power, and muscular development.
His eBook, the 10/10 Transformation, is a remarkable triumph of new muscle technology put to work. It’s designed to have you gain 10 pounds of muscle and lose 10 pounds of fat in 12 weeks. Your body weight will be exactly the same but you will look completely different by shedding a few inches off of your waist and adding 10 pounds of pure muscle to your physique. If you can shrink the waistline while beefing up the upper body you will be amazed at the difference you can make in your appearance.
The 10/10 Transformation has several elements that appealed to me. As a fitness enthusiast I am always looking for a great routine that will give real visible results. Standard routines and diets are just plain boring. The 10/10 mixes everything up with challenge and change throughout. It includes a daily diet, daily workout routine, supplement regime, and tips for success. It is a very easy program to follow but you must be ready to commit yourself to some grueling workouts. The program divides itself into four separate three week programs. Your body will not be able to fully adapt to this which means you will get steady results for the entire 12 weeks. The first three weeks is fat loss, followed by 3 weeks of muscle gain, 3 more weeks of fat loss, and a final 3 weeks of muscle gain to add the finishing touch to your body.
By focusing exclusively on either fat burn or muscle gain during each 3 week period you can maximize your results, keep your body off guard, and keep your mind fresh without getting bored. During the 3 week body fat phases you will do 3 full body workouts during the week which vary the rest, rep, and the load of the weight. I did those on Monday, Wednesday, and Friday. They only take about 35 minutes but you will be in a full sweat and exhausted at the end. These workouts build muscle and burn fat. You do need to have a bit of conditioning under your belt to tackle these workouts because they will kick your butt. The other two days of the week you do a 20 minute HIIT cardio session. Total time spent in the gym is about 3 hours during the entire week. That’s not much time to drop 5 pounds of fat and get stronger at the same time! During my initial 3 weeks I was a bit loose on the diet having 3-4 cheat meals per week rather than the prescribed 2 (yes you get to eat cheat meals, pizza for me!) At the end of the first 3 weeks I lost 1 inch off of my waist while gaining 2 pounds on the scale. I have found that every inch off my waist equates to 4-5 pounds of fat so I lost about 4 pounds of fat and gained 6 pounds of lean body weight. The difference in my physique was dramatic. You might be thinking that is a lot of mass to gain but I started using creating during that 3 weeks and typically my muscle cells volumize and I gain exactly 6-7 pounds once it is in my system so it was right on target. I lost close to 5 pounds and my muscles had more volume from the creatine.
I went right into the muscle building phase which is a nice change of pace. Waterbury uses something very radical called HFT or High Frequency Training. I trained each muscle about 5 times per week. The weight, reps, sets, and rest periods are changed up each workout so it keeps your body guessing and allows the separate pathways in the muscles time for recovery. I gained a stunning 8 pounds in 3 weeks. I was really sore the first week but got used to it. Part of my success was sticking very close to his diet which recommended a heavy amount of BCAA’s during the entire 3 weeks. High protein, supplemented BCAA’s, and rigorous workouts for 3 weeks put slabs of muscle on quickly. There are no cardio workouts during the 3 weeks because the body needs all of it’s time for rest.
After those 6 weeks I already had a big transformation in my body so the book was already well worth the price. I completed the transformation and can tell you it lives up to its name. The initial 3 week fat burning program is so effective that I have used that segment alone 3 more times during the course of the year when I want to drop 5-6 pounds quickly and gain some muscle.
If you’re looking for something that is extremely effective for fat loss and muscle gain then I highly recommend the 10/10 workout. The diet plan is simple to follow and easy enough for someone that doesn’t have any time to cook or prepare meals. It lays out every detail in this 1 simple book and leaves nothing to chance. The other thing I liked was you will now have 4 routines that you can use at anytime. If you want to lose fat you can pull out one of the two fat burning workouts or on the flip side gain muscle with one of the two 3 week muscle gaining routines.