Looking for a complete body transformation but not sure what to do to exercise and diet? Do you have 12 weeks to commit to something that will change your appearance forever? If you want to turn that pear shape into a V shape with a 6-pack of abs, I highly recommend you check out my experience with Chad Waterbury’s 10/10 Makeover.
The first thing I have to say is that I am a huge fan of Chad Waterbury. He presents excellent training programs with his cutting-edge theories on muscle development and recovery. He’s been the new kid on the block for the past few years, but he’s quickly gained notoriety because his shows do something very important. They produce real and remarkable results!
Before continuing, let me give you a short bio of his website so you know that this is no other ordinary trainer:
Chad is a neurophysiologist and author.
His training methods are used by a wide range of athletes, bodybuilders, models, and fitness enthusiasts.
Chad is the director of strength and conditioning at Rickson Gracie Int. Jiu Jitsu Center in Los Angeles.
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 led him to make radical changes to the way he trains competitive athletes. Your workouts are now shorter and faster, producing superior results in strength, power, and muscle development.
His e-book, The 10/10 Transformation, is a remarkable triumph of new muscle technology put to work. It is designed for you to 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 taking a few inches off your waist and adding 10 pounds of pure muscle to your physique. If you can shrink your waist while tightening your upper body, you will be amazed at the difference it can make to your appearance.
The 10/10 Transformation has several elements that appealed to me. As a fitness enthusiast, I’m always looking for a great routine that will deliver real, visible results. Standard routines and diets are just plain boring. The 10/10 mixes everything with challenge and change at all times. It includes a daily diet, a daily exercise routine, a complementary diet, and tips for success. It’s a very easy program to follow, but you need to be ready to commit to some grueling workouts. The program is divided into four separate three-week programs. Your body won’t be able to fully adapt to this, which means you’ll get consistent results for the full 12 weeks. The first three weeks are fat loss, followed by 3 weeks of muscle gain, 3 more weeks of fat loss, and the last 3 weeks of muscle gain to put the finishing touch on your body.
By focusing exclusively on burning fat or gaining muscle 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 varying from rest, repetition, and weight bearing. I did them on Monday, Wednesday and Friday. They only take about 35 minutes, but by the end you will be sweating and exhausted. These workouts build muscle and burn fat. You 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. The total time spent in the gym is approximately 3 hours for the entire week. It’s not a long time to lose 5 pounds of fat and get stronger at the same time! During my first 3 weeks, I was a bit lazy on the diet and had 3-4 cheat meals per week instead of the prescribed 2 (yes, you can eat cheat meals, pizza for me!) At the end of the first 3 weeks I lost 1 inch from my waist as I gain 2 pounds on the scale. I found that every inch of 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 think it’s a lot of mass to gain, but I started using the build during those 3 weeks and usually my muscle cells bulge up and I gain exactly 6 to 7 pounds once it’s in my system, for what was on target. I lost about 5 pounds and my muscles had more volume due to the creatine.
I went straight 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 a week. Weight, reps, sets, and rest periods are changed with each workout so your body keeps guessing and allows the separate pathways in the muscles to have recovery time. I gained an impressive 8 pounds in 3 weeks. It hurt a lot the first week, but I got used to it. Part of my success was following her diet very closely, which recommended a high amount of BCAAs for the full 3 weeks. High protein content, supplemented BCAAs, and rigorous 3-week workouts put muscle on fast. There are no cardiovascular exercises during the 3 weeks because the body needs all its time to rest.
After those 6 weeks I already had a great transformation in my body, so the price of the book was already worth it. I completed the transformation and I can tell you that it lives up to its name. The initial 3 week fat burning program is so effective that I have used that segment only 3 more times over the course of the year when I want to lose 5 to 6 pounds quickly and gain some muscle.
If you are looking for something that is extremely effective for losing fat and gaining muscle, I highly recommend the 10/10 workout. The diet plan is simple to follow and easy enough for someone who doesn’t have time to cook or prepare meals. It presents all the details of this simple book and leaves nothing to chance. The other thing that I liked was that now you will have 4 routines that you can use at any time. If you want to lose fat, you can either do one of the two fat-burning workouts, or on the other hand, gain muscle with one of the two 3-week muscle-gaining routines.