The IFAST Physique Transformation Challenge
This past May, Bill and I started the Indianapolis Fitness and Sports Training (IFAST) Physique Transformation Challenge. The goal was simple: To use our training methodology and show people that you can absolutely lose scale weight, body fat and inches by exercising a couple of hours a week and improving your diet.
We also wanted to prove that, unlike trendy shows like the Biggest Loser, you can absolutely lose weight in a safe and effective manner, without living in a vacuum for months at a time.
To add some extra incentive, whomever dropped the most weight (as a percentage of beginning body weight) would receive an additional three months of free training at IFAST.
Diet and nutrition guidelines were provided via my wife Jessica (a registered dietitian), and monthly workouts were designed by Bill and/or myself. All the basics were included:
– Soft-tissue work
– Mobility exercises
– Acute corrective strategies
– Iron Work
– Energy System Training (EST)
– Post-workout stretching
Here are the results, along with some stories that may interest you regarding our contestants.
Jen came to us with an enthusiastic attitude and a desire to win. Never mind the fact that she was going up against boys, she wanted to win the damn contest!
Jen was the epitome of steady, consistent progress. It’s not sexy, but losing a pound or so of weight a week in a consistent fashion is a sign of great progress. A few weeks in, Jen was very frustrated with her lack of progress with regards to the scale. After we examined her pictures from each week, however, we saw a profound difference in how that weight was allocated.
Quite simply, the scale isn’t always the best measure of progress. And it’s definitely not the only measure.
Over the course of the challenge, Jen dropped 12 pounds of scale weight, all of which was body fat! She also took her body fat down from 36% to 29%.
Over the course of the contest Jen lost 7.29% of her starting body weight. Awesome work!
Nick is a good friend that I’ve known for years. However, back in college he was quite a bit skinnier as I remember! Regardless, Nick came to me via a post on my Facebook account and we were off.
I didn’t know what to expect from Nick, as he works an absolutely crazy schedule as a manager at Scotty’s Brewhouse. On top of that, he was expecting a baby as well! Needless to say, Nick was definitely a wild card.
I’ve got to admit, though, Nick kicked some serious ass over the past 12 weeks. Not only did the guy lose 26.2 pounds, but he did it in spite of his work schedule, meeting with doctors as he was expecting his first child, and all the other craziness in his life. I can’t tell you how proud I am of this guy!
We’ll save the percentage of weight lost until the end, because it truly was a photo finish.
Brody was referred to us via IFAST member and pro MMA fighter Dan New. Dan had told me about Brody numerous time before, and this sounded like the ideal way to get him into the gym.
Dan had mentioned that Brody was a competitive guy, and he definitely lived up to that billing! Brody came in as our heaviest contestant, but in my humble opinion he may have worked the hardest. Brody got up at 4:45 AM every morning to make the 40 minute drive into IFAST, and he busted his butt each and every time he came in here.
Much like Jen, Brody showed slow and steady progress over the 12 weeks. 2 pounds here, three pounds there, it really added up over the course of the challenge. When it was all said and done, Brody lost exactly 30 pounds and definitely made some serious changes to both his strength and physique.
As you can see, all of our contestants lost some serious weight and made some huge changes to their body composition. But I’m sure you’re wondering, who won???
As I mentioned, it was a photo finish. Jen started at 164.6 pounds, finished at 152.6 pounds, for a total weight loss of 12 pounds and a 7.29% weight loss.
Nick started at 256.4 pounds, finished at 230.2, for a total weight loss of 26.2 pounds and a 10.21% weight loss.
Finally, Brody started at 292.8, finished at 262.8, for a total weight loss of 30 pounds and a 10.24% weight loss.
Yes, Brody beat out Nick by 3 HUNDRETHS of a percentage point! It was definitely a close race, and I can’t tell you how proud I am of all of our contestants.
Obviously, I’m very pleased with the results of the contest. However, it definitely got me thinking about how we could improve the process – how could we really take it to the next level if/when we did another challenge?
I think the biggest change I would make is shifting the emphasis away from just scale weight, towards a system where multiple criteria are evaluated. We could score/rank each client on their percentage weight loss, their percentage of body fat loss, and possibly total inches lost over the course of the contest.
Not only would this help keep motivation high (as at least ONE criteria should be down every week), but it would also help people forget about the scale a little bit. Obviously if you’re heavier you’re going to have some psychological battles with the scale, so maybe if we judged them on multiple criteria it wouldn’t be as bad.
Before I sign off, I just want to say congratulations again to all our contestants. I can’t tell you all how proud I am of all your hard work!
As well, if you’re in the Indianapolis area and interested in losing body weight, body fat, or inches, you need to give IFAST a shot. Give us a call at 317.578.0998 or drop us a line at [email protected].
You won’t regret the decision!