FIT­NESS Make me hot up­date 2.

Let’s hear it for the boys! It’s been eight weeks since eight lads started their per­sonal jour­ney to look, feel and func­tion bet­ter and with the re­sults he’s see­ing, coach Andrew Greig has ev­ery rea­son to be proud.

DNA Magazine - - CONTENT - with Andrew Greig

The guys are look­ing great. What’s more, they sur­vived the hol­i­day sea­son in­tact – most of them ac­tu­ally stuck to their eat­ing and ex­er­cise. Just goes to show what can hap­pen when you’re mo­ti­vated to look good for the ‘af­ter’ pho­tos! By week eight, it’s ac­tu­ally ad­dic­tive work­ing out the right way.

Each week we have an hour we­bi­nar, which has been fun as it’s fully in­ter­ac­tive and gives ev­ery­one a chance to add some­thing no mat­ter where they are or what they’ve achieved. We also have per­sonal Skype coach­ing calls each fort­night to check on in­di­vid­ual progress, over­come prob­lems and make ad­just­ments where needed.

The real key to suc­cess in any healthy liv­ing pro­gram is ex­actly what the guys have been do­ing from day one (which may or may not be a re­sult of my con­stant hound­ing): track­ing.

They know what con­sti­tutes a qual­ity meal (which I’ve shared here), so all they need to do is track when they have one. Hope­fully that per­cent­age of their to­tal meals in­creases each week. They all have work­out pro­grams, rang­ing from four to five days per week, of weights and car­dio. They must record the weights and reps used for each ex­er­cise, so that not only can I track what they’re do­ing, but they can push them­selves to achieve more in the short time they’re at the gym each week. So it is the num­bers – of qual­ity meals each day, amount of weight lifted and how many times – that show ex­actly how these guys are mak­ing se­ri­ous progress.

Each mem­ber of our far flung team is fac­ing his own wins and losses, but is also get­ting a lit­tle stronger and learn­ing each new week. I’m thrilled to see how far each of them take it by week 12!

STO­RIES FROM THE CHAL­LENGE

It’s all start­ing to come out now: tales of what it’s been like for each of our en­trants. We’ve had one ca­su­alty: on­line en­trant Ty­rone, 47, from New York was as­signed to jury duty and full-time work and couldn’t see him­self be­ing able to com­mit.

Gareth has been ad­just­ing to ex-pat life in China and has had a world of is­sues. First of all, find­ing re­li­able sources of meat and seafood. When that failed, he got food poi­son­ing (one way to lose weight fast!) and fol­lowed that up with the flu. He’s also had to start go­ing to the gym for the first time.

Craig has, so far, over­come his love af­fair with gelato and al­co­hol and has been al­most with­out ei­ther for eight weeks. Most re­cently, he in­jured his shoul­der run­ning (prob­a­bly over-en­thu­si­as­ti­cally) but he’s on the mend and back lift­ing weights.

Bill doesn’t seem to stop trav­el­ling around Aus­tralia from his base in Mel­bourne, then works al­most ev­ery night which means he has to deal with late evenings and the dou­ble temptation­s of booze and fried chicken Parmi­giana. He tells me he’s fine and posts a lot of pho­tos of mangoes, so I don’t worry.

Josh is keep­ing it cool in Toronto (at 20 be­low zero) and is pow­er­ing through his pro­gram. He did get up­set when I at­tended the wed­ding of two of his friends in the Hunter Val­ley, so I made sure to eat dou­ble wed­ding cake just for him.

Zack and Kevin (two of our on­line en­trants) have been trav­el­ling the en­tire eight weeks. While Kevin has been keep­ing it real with gym work­outs in the US cities he’s vis­ited, Zack dropped off the dig­i­tal face of the earth in both re­gional South Africa and dur­ing a

hol­i­day on the Red Sea in Egypt. He was left to de­ter­mine what tra­di­tional South African foods were con­sid­ered part of his plan (vodka fac­tored in some­what more than I would have hoped). Lastly, Queens­land’s Marc faced ex­ams and

work­ing dou­ble-shifts over the hol­i­days. He started 2014 feel­ing like he’d gone back­wards and lost weight, but we got him back on track and new healthy eat­ing habits un­der his belt for the fi­nal four weeks. 12 weeks is a long time to have to im­ple­ment some­thing new each week. In fact, when it comes to chang­ing be­hav­iours and habits, hu­mans are more suc­cess­ful chang­ing only one ma­jor as­pect at a time. That’s why, early on, we set the ground­work for ex­pec­ta­tion on eat­ing and work­outs, and then only make lit­tle ad­just­ments to those two things as we go for­ward. Kind of like fir­ing a rocket into outer space: make sure it’s packed with all the right things and head­ing in the right di­rec­tion when you aim it, be­cause all you can do af­ter it’s launched is make mi­nor course cor­rec­tions. It’s too hard hav­ing to con­cen­trate on a whole new idea or plan ev­ery week.

Early on we laid down our nu­tri­tion and ex­er­cise guide­lines. Cen­tral to this was our ini­tial in­struc­tion:

“If you’re al­ready eat­ing or ex­er­cis­ing in a way that is work­ing for you (de­liv­er­ing all your body com­po­si­tion, feel­ing, and en­ergy goals), keep do­ing it. If your eat­ing habits aren’t help­ing you reach those goals, be open to the idea that some­thing needs to change.”

Each one of us are dif­fer­ent and re­spond dif­fer­ently to the ex­act same diet or ex­er­cise plan. There’s a cer­tain dys­func­tion to sci­en­tific stud­ies in­volv­ing things like weight loss or mus­cle gain: ev­ery study has what are called out­liers. These are the folks who, when ev­ery­one else on aver­age is los­ing fat, they are gain­ing; or when ev­ery­one else is get­ting big­ger, they are stay­ing the same size. No one, least of all me, can pre­dict your body’s re­sponse to a cer­tain diet or ex­er­cise plan. You could get the aver­age re­sult, close to it, or be a to­tal out­lier.

Don’t get me wrong, be­ing an out­lier can be good if you re­spond re­ally well to a pro­gram. How­ever, sta­tis­tics and life tell us there will be people who don’t re­spond or go back­wards when ev­ery­one else is go­ing for­ward. It doesn’t mean that it’s a ter­ri­ble pro­gram or diet, it just means there might be some­thing out there bet­ter for you.

If you’ve al­ready ex­per­i­mented and found a diet that works for you, stick to it. But, by and large, look­ing at Western so­ci­ety, most people’s di­ets aren’t work­ing for them to be lean and have loads of en­ergy. When it came to our MMH guys, not one could tell me they had a per­fect diet. So we went to the Make Me Hot nu­tri­tion guide and started there.

Josh pow­ers through his pro­gram in sub-zero tem­per­a­tures.

Bill works late most night and snacks on man­goes.

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