Two-Week Total Transformation Challenge

The Total Transformation Two-Week Challenge (Beginner)

How much could you change in two weeks if you REALLY applied yourself? How much could you change if you didn’t give in to temptation, if you pushed through obstacles, and if you went the extra mile? How much could you change if you didn’t just build your arms, but also your mind and spirit? Think about it!

Are you radically out of shape? Is your life not giving you the level of fulfillment you expect? Would you like to expand your mind, improve your body, and set your spirit free?

In this page I have attempted to present a two-week program- similar to the one I used in the beginning of my own transformation challenge. A program that benefits from the knowledge of my own mistakes and errors- mistakes made surprisingly frequently for a period of only two weeks.

In addition, you’ll find herein countless knowledge culled from years of reading insatiably about fitness and health. As always, consult a doctor before you begin any fitness regimen. I also must advise you that I am not a certified trainer and so my advice is that of a layman. That said, I hope in some small way that what I write will help you in your own fitness journey.

-Overview- (Keeping it Simple)

Get a ballpark figure of how many calories your body needs for basic maintenance here. For those of you who are math geeks you can find the actual equation here. But don’t fret, you don’t need to calorie count- it will suffice to have a general idea of your foods calorie count (which you can find on the box or here). You also might find it helpful to know how many calories your various activities throughout the day burn, so check here.

Food & Drink

Shopping: Food shopping is one of the most important parts of any fitness journey. Your first goal- read labels. Trust me, even things labeled “fruit juice” or “raisins” aren’t necessarily healthy for you. (If you want to bypass this and keep it real simple just click here, and then click on “clean out the fridge”- it will do almost all the work for you).

Step 1: If you see any of the following ingredients in the food product you are looking at (especially if it is in the top five) put it back!

Partially hydrogenated fats (trans fats); enriched bleached (or unbleached) flour.

Watch the following foods, but you don’t have to completely eliminate them.

Sugar (keep it to a bare minimum); sodium.

Step 2: Buy healthy. Your cart should have plenty of colorful foods (boxes don’t count). Red apples, green peppers and pears, yellow tomatoes, oranges, etc. Buy only “100% whole wheat bread”- it must say so on the package and on the ingredients. But by now I think you get the point. If you take nothing else from this, remember, READ LABELS!

Eating: Eat Six times a day; drink at least 10-12 cups of water each day.

Now, after you’ve eliminated bad foods and shopped for the good stuff, you are ready to eat. Here are a few very simple guidelines.

1. Each meal or snack (ideally) should include protein, carbs, and veggies or fruits. While snacks should be either balanced or protein heavy, meals should include a potion of each group mentioned above.

2. Each portion should be about the size of your clenched fist. With carbs error on the side of too few, with protein and veggies error on the side of too much.

3. Drink water with each meal and snack- it will keep you from wanting (eating) more when you finish.

4. Allow yourself one day (you don’t have to use it) to indulge in your favorite bad foods- but don’t get carried away. Two slices of pizza is fine, a whole pie, well that’s not a good idea.

5. Even if you do end up eating the whole pie, put it behind you and move on. Don’t let a dietary mistake lead you to pronounce your weight loss experience over and done. You can come back stronger than before.

Exercise

Resistance training: Hit the gym or the weights or the ground three times each week. You don’t have to have a gym membership- I don’t. Be creative! I have two buckets filled with gravel from my backyard that count as 50lb weights. I do dips and push-ups off the bumper of my wife’s car. Look around and see what you already have, then use it.

Cardiovascular training: Hit the pavement or the treadmill or the bike three to four times a week. You’ll find some tips on running for people who hate running here. You’ll also find a training program for beginning- and I mean beginning- runners here. If you can’t run because of your knees or your weight- you might try adding a cardio aspect to your resistance training or consider biking or other cardiovascular activities.

Stretching: Just do it! Here is a helpful link to get you started. I like to stretch first thing in the morning and before a good workout or run.

Sex: If you have a spouse who is willing, I recommend at least 3 times a week (6 times is even better!). Given enough time, sex three times a week can be the equivalent of running 10 miles during that same week.

Spirit

Prayer: This could be the most important thing you do. Establishing a connection with your creator and redeemer is reassuring, comforting, strengthening, and brings a level of peace that will bring you through your mistakes and set-backs- and they will happen. You don’t need a prescripted prayer or a long winded monologue. Just talk straight from the heart, from you to God. Ask for strength, patience, endurance, and reassurance. I always ask for these since they are beneficial in all aspects of our lives.

Mind

Read: Sign up for dictionary.com’s word-of-the-day. Nothing is cooler than a big vocabulary- well maybe a Ferrari, but neither of us is buying one anytime soon, so read up. Then I would encourage you to get a subscription to a weekly news magazine. It isn’t challenging reading, but it will keep you up on world events and challenge you to think outside of your community.

Focus: Work on this during your workouts; work on this at work; and work on this when you read. The ability to focus can be improved with practice. Trust me, at one point I had the attention span of a gnat- and not a particularly intelligent gnat.

-Week (Day-by-Day)-

Before Day 1: Set your goals and take your measurements. Write down at least 5 short term goals (goals you can accomplish in 6 months). Also write down 5 long term goals. They should be specific- “Lose weight” should be “Lose 10 lbs by May 15, 2007.” “Get in shape” should read, “Run a 5K by Nov. 12, 2007.” You get the point. Also take a few key measurements. Check your height, weight, BMI, waist measurement (at your belly button), and if you want your arms and upper legs. Also, it is good to check our cholesterol, resting heart rate, and blood pressure- this is not essential, but it is fun to see it come down after a few weeks.

Day 1: Go for a 30 minute walk.

Day 2: Go for a 30 minute walk. 1st resistance training routine. (Do as many reps as your body is comfortable with).

Jumping Jacks, plyometric squat jumps, push-ups, tricep dips, wall squats, lunges, and sit-ups.

Day 3: Walk 30 minutes. Try to run for 2-3 minutes twice- walk in between runs.

Day 4: 2nd resistance workout.

Jump Rope, sumo squats, walk through push-ups, tricep dips, lunges, and sit-ups. (Cycle through twice if possible).

Day 5: Walk for 30 minutes. Try to run 2-4 minutes three times- walk in between.

Day 6: Rest.

Day 7: Walk for 30 minutes. 3rd resistance training session.

Jumping jacks, sprints (don’t do more than 3-5), plyometric squat jumps, push-ups, tricep dips, wall squats, lunges, and sit-ups.

Repeat Week. If the program gets too easy add reps to each exercise. I try to keep my rep range between 12 and 18. When I can go above 18 I either add weight or I do a different version of the exercise that has a higher level of difficulty. For example, if push-ups get too easy, try doing circle push-ups, plyometric push-ups, or diamond push-ups.

A Reminder

My goals for this weight loss experience are:

1) Lose 25lbs and/or 6 pant sizes (almost) ; 2) Learn to eat healthy for the rest of my life; 3) body fat loss of at least 10%; 4) Reduction in resting heart rate of at least 10 beats per minute (ACHIEVED); 5) Lower B/P (ACHIEVED).

Hopefully these can offer you some insight into shaping your own goals for this transformational experience.

————————————————————-

The Total Transformation Two-Week Challenge, 2.0

How much could you change in two weeks if you REALLY applied yourself? How much could you change if you didn’t give in to temptation, if you pushed through obstacles, and if you went the extra mile? How much could you change if you didn’t just build your arms, but also your mind and spirit? Think about it!

Do you look back on the days you were in shape and feel a tremendous amount of regret? Are you kind of fit, but no where near where you were back in college? Is your life not giving you the level of fulfillment you expect? Would you like to expand your mind, improve your body, and set your spirit free?

In this page I have attempted to present a two-week program- similar to the one I used in the middle stages of my own transformation challenge. A program that benefits from the knowledge of my own mistakes and errors- mistakes made surprisingly frequently for a period of only two weeks.

In addition, you’ll find herein countless knowledge culled from years of reading insatiably about fitness and health. As always, consult a doctor before you begin any fitness regimen. I also must advise you that I am not a certified trainer and so my advice is that of a layman. That said, I hope in some small way that what I write will help you in your own fitness journey.

-Overview- (Keeping it Simple)

Get a ballpark figure of how many calories your body needs for basic maintenance here. For those of you who are math geeks you can find the actual equation here. But don’t fret, you don’t need to calorie count- it will suffice to have a general idea of your foods calorie count (which you can find on the box or here). You also might find it helpful to know how many calories your various activities throughout the day burn, so check here.

Food & Drink

Shopping: Food shopping is one of the most important parts of any fitness journey. Your first goal- read labels. Trust me, even things labeled “fruit juice” or “raisins” aren’t necessarily healthy for you. (If you want to bypass this and keep it real simple just click here, and then click on “clean out the fridge”- it will do almost all the work for you).

Step 1: If you see any of the following ingredients in the food product you are looking at (especially if it is in the top five) put it back!

Partially hydrogenated fats (trans fats); enriched bleached (or unbleached) flour.

Watch the following foods, but you don’t have to completely eliminate them.

Sugar (keep it to a bare minimum); sodium.

Step 2: Buy healthy. Your cart should have plenty of colorful foods (boxes don’t count). Red apples, green peppers and pears, yellow tomatoes, oranges, etc. Buy only “100% whole wheat bread”- it must say so on the package and on the ingredients. But by now I think you get the point. If you take nothing else from this, remember, READ LABELS!

Eating: Eat Six times a day; drink at least 10-12 cups of water each day.

Now, after you’ve eliminated bad foods and shopped for the good stuff, you are ready to eat. Here are a few very simple guidelines.

1. Each meal or snack (ideally) should include protein, carbs, and veggies or fruits. While snacks should be either balanced or protein heavy, meals should include a potion of each group mentioned above.

2. Each portion should be about the size of your clenched fist. With carbs error on the side of too few, with protein and veggies error on the side of too much.

3. Drink water with each meal and snack- it will keep you from wanting (eating) more when you finish.

4. Allow yourself one day (you don’t have to use it) to indulge in your favorite bad foods- but don’t get carried away. Two slices of pizza is fine, a whole pie, well that’s not a good idea.

5. Even if you do end up eating the whole pie, put it behind you and move on. Don’t let a dietary mistake lead you to pronounce your weight loss experience over and done. You can come back stronger than before.

Exercise

Resistance training: Hit the gym or the weights or the ground three times each week. You don’t have to have a gym membership- I don’t. Be creative! I have two buckets filled with gravel from my backyard that count as 50lb weights. I do dips and push-ups off the bumper of my wife’s car. Look around and see what you already have, then use it.

Cardiovascular training: Hit the pavement or the treadmill or the bike three to four times a week. You’ll find some tips on running for people who hate running here. You’ll also find a training program for beginning- and I mean beginning- runners here. If you can’t run because of your knees or your weight- you might try adding a cardio aspect to your resistance training or consider biking or other cardiovascular activities.

Stretching: Just do it! Here is a helpful link to get you started. I like to stretch first thing in the morning and before a good workout or run.

Sex: If you have a spouse who is willing, I recommend at least 3 times a week (6 times is even better!). Given enough time, sex three times a week can be the equivalent of running 10 miles during that same week.

Spirit

Prayer: This could be the most important thing you do. Establishing a connection with your creator and redeemer is reassuring, comforting, strengthening, and brings a level of peace that will bring you through your mistakes and set-backs- and they will happen. You don’t need a prescripted prayer or a long winded monologue. Just talk straight from the heart, from you to God. Ask for strength, patience, endurance, and reassurance. I always ask for these since they are beneficial in all aspects of our lives.

Mind

Read: Sign up for dictionary.com’s word-of-the-day. Nothing is cooler than a big vocabulary- well maybe a Ferrari, but neither of us is buying one anytime soon, so read up. Then I would encourage you to get a subscription to a weekly news magazine. It isn’t challenging reading, but it will keep you up on world events and challenge you to think outside of your community.

Focus: Work on this during your workouts; work on this at work; and work on this when you read. The ability to focus can be improved with practice. Trust me, at one point I had the attention span of a gnat- and not a particularly intelligent gnat.

Week 1:

Day 1:

Mind: Choose a book and begin reading. You might begin with Hemingway’s “A Farewell to Arms,” or Baroness Orczy’s “The Scarlet Pimpernel” available online here. For those averse to chapter books, pick up a copy of Shakespeare’s sonnets (or you can just click here).

Body: Jumping Jacks (60), Jumping Squats (10-15), Star Jumps (10-15), Push-off Push-ups (15-20), Tricep Dips (15-17), Crawl Through Push-ups (12-15), REST, Feet-up Push-ups (10-12), Planks (3*15 seconds), Side Planks (3*15 seconds).

Spirit: Bible Study. I always like to start with 1 John. It is only 5 chapters long. So make a point to read the whole book once each day for five days. You will come away with an appreciation for the assurance of your salvation through Christ.

Day 2:

Mind: Continue reading day 1 material and please go out and buy a newspaper or get a WSJ.com membership.

Body: A good moderate run to get the blood pumping but nothing to challenging. For me, at this point, this would be a 15-20 minute run in the morning. I would also go walk at the end of the day for 20-30 minutes.

Spirit: Re-read 1 John. If you have the time begin reading the Gospels.

Day 3:

Mind: Continue your reading projects and add two opinion journals. For a right leaning source you might consider Townhall.com; for a left leaning source you might consider HuffingtonPost.

Body: Jump Rope (3-5 minutes), Jumping Jacks (60-80), Sprints (7-10), Rock Carry (Or Dumbbells if you have them) (2X-4X), Jack Knife Sit-ups (10-14), REST, Sprints (3-5), Diamond Push-ups (10-15), and Shrugs (15-18 reps).

Soul: Continue w/ 1 John and Gospels

Day 4:

Mind: Continue with first three tasks (Book, WSJ, and Opinion Articles).

Body: Run. This run for me is usually light and easy- no more than 15 minutes at a relaxed pace.

Spirit: Continue w/ 1 John and Gospels.

Day 5:

Mind: Continue with first three tasks (Book, WSJ, and Opinion Articles).

Body: Run. Another moderate (for me about 20 minutes) run.

Spirit: Continue w/ 1 John and Gospels.

Day 6:

Mind: Continue with first three tasks (Book, WSJ, and Opinion Articles).

Body: Sprints (5-7), Squats (18-20), Bench Press (12-14), Shoulder Press (12-14), Dumbbell Flyes (10-12), Side Raise (10-12), Bicep Curl (12-14), Tricep Over-head Extension (10-12), Hammer Curl (10-12), Tricep Kickbacks (10-12), Swiss ball back extensions.

Spirit: Continue w/ 1 John and Gospels.

Day 7:

Mind: Rest.

Body: Rest.
Spirit: Bible Study- wherever you feel led.

Week 2:

Mind: If you are still keeping up with this section and want a challenge I would suggest seeking out an on-line discussion forum on your book of choice or (if you are a more private person) beginning a journal where you comment and criticize your current reading project. At one time I highly enjoyed writing alternate endings- yes I was that big of a geek.

Body: Repeat the first Seven Days schedules, But take a good long run on Day 4 and make day 5 a light run.

Spirit: Now that 1 John is finished, I would move on to paying full attention to the Gospels. They are always worth another read- even when you’ve read them 100 or more times. I would also start a prayer journal- record the things you pray about and the things you tell God are burdening you in addition to those things he lays on your heart.

***I am not a certified trainer, please consult a doctor before beginning ANY fitness regimen.***

A Reminder

My goals for this weight loss experience are:

1) Lose 25lbs and/or 6 pant sizes (almost) ; 2) Learn to eat healthy for the rest of my life; 3) body fat loss of at least 10%; 4) Reduction in resting heart rate of at least 10 beats per minute (ACHIEVED); 5) Lower B/P (ACHIEVED).

————————————————————

Comments
  1. [...] April 21st, 2007 I have begun work on three new sections: Two-week Total Transformation [...]

  2. [...] To read more click here. Posted by totaltransformation Filed in plans, run, weight, weight lifting, challenge, goals, goal, Bible Study, bible, Christ, Biblical Topics, spartan workout, two-week transformation challenge, long range plans, Spiritual Struggle, Biblical Weight Loss, lifting, spartan, runner, Jesus, fitness, health, faith, Food, Virtues, misc, Christianity, News, life, Me, education, tags, hobbies, Exercise, fat, Weight loss, my life, hopes, teaching, running, personal [...]

  3. TT,

    I like the way you explain everything! It is very nicely detailed. I will start your program also. I will try to shed some weight. All this will begin at May 5th, 2007. That is when I Walk for the Blue Ridge Women Center. A two mile walk. After that walk I want to stay on track about losing weight. I try already now to watch what I eat. And next week I am starting to walk a bit here on my own to get ready for the “walk”.

    Thanks for a great help in this weightloss.

    Blessings
    Andrea

  4. One of the biggest parts of losing weight is your first shopping trip- combined with getting rid of the worst offenders that live in your fridge and pantry. I know you’ll do well Andrea.

  5. [...] have much time.  You want to change your life, but you don’t want to do all that stuff I wrote a couple weeks back.  Well, why not try these simple steps toward a healthier life and a thinner [...]

  6. [...] and you will get your whole work out right in your home from your computer with his help Click HERE and be [...]

  7. liara says:

    Short-term pain can be worth it in light of foreseeable longer-term gain. Tell yourself anything is possible and you will begin to nurture the courage to change as you choose. Consistency and discipline will be key. Consider it another test. You are in control and will pass will flying colors! It all begins in your mind. Visualize success. It will take you far…

  8. [...] Two-Week Total Transformation Challenge « TotalTransformationTest The Total Transformation Two-Week Challenge (Beginner) … Hit the gym or the weights or the ground three times each week. … Go for a 30 minute walk. 1st resistance training routine. (Do as … https://totaltransformation.wordpress.com/two-week-total-transformation-challenge/ [...]

  9. [...] Two-Week Total Transformation Challenge « TotalTransformationTest The Total Transformation Two-Week Challenge (Beginner) … Hit the gym or the weights or the ground three times each week. … Go for a 30 minute walk. 1st resistance training routine. (Do as … https://totaltransformation.wordpress.com/two-week-total-transformation-challenge/ [...]

  10. silvana says:

    Thanks for your support you make the process easier and in JESUS NAME I CAN DO reach my weight goal of 150!

  11. May God help you reach your goals Silvana! God bless.

  12. [...] to hold, don’t use this easy grip to avoid adding resistance to that weight (one guy uses buckets filled with gravel that equal about fifty pounds [...]

  13. Brandy says:

    I think I’m going to read over this tonight with Jake.
    He took a BMI test thingy at the gym last week and he said it told him he was slightly obese!! :shock: He’s 6’3″ and 250lbs. I’m 5’6″ and 150 (but I wear a size 6 thankyouverymuch!). eeks. I can’t believe I just said that!!!

  14. “I’m 5′6″ and 150 (but I wear a size 6 thankyouverymuch!). eeks. I can’t believe I just said that!!!”

    Not only did you say it, it is preserved in type forever. HA!

    If your husband has any questions tell him to feel free to email me. When I started this whole fitness journey my BMI was just a few points short of being classified as obese. My stomach shook when I brushed my teeth. Ewww.

  15. I am willing to bet his attention might be drawn to the following (which is part of the above post):

    “Sex: If you have a spouse who is willing, I recommend at least 3 times a week (6 times is even better!). Given enough time, sex three times a week can be the equivalent of running 10 miles during that same week.”

    But since you all have three kids I doubt you need to hear that. ;-)

  16. Brandy says:

    :oops:

    I sent him the link to that this morning. Seriously. I did. :lol: HAHAHA!!!

  17. heather says:

    Hey,
    Thanks for posting this! I agree with what you are saying, but in my case I have a lot to lose (50 lbs) so I am on the negative calorie diet for as long as it takes…but have incorporated healthy fish into my diet to give my body the good fats and protein it needs…got any recipe ideas??? I will exchange a couple with you (with pics) of my own if you email me at heather_n_h@hotmail.com Good luck w/ healthier eating habits and thanks again :o)

  18. Thanks for the comment Heather. Never thought of photographing my food before. Probably more enjoyable than photographing my gut. ;-)

  19. Nella Coccia says:

    Observed your web blog via yahoo the other day and absolutely enjoy it. Keep up the fantastic work.

  20. Just came across your website and love it. Lots of interesting articles including this one. As Lent starts I am determined to eat better and get back to spinach which makes me feel great if I eat it once a day!

  21. Also would you consider placing our prayer campaign for pro life in your blog roll at all. It can be found here http://www.thesiegeofjericho.com we are hoping the annual prayer campaign idea will spread internationally thankyou!

  22. Téah says:

    This blog is so inspiring. I can’t wait to start!!! And can’t wait for future posts from you!

  23. Thank you a bunch for sharing this with all folks you really understand what you’re talking approximately! Bookmarked. Kindly also talk over with my site =). We will have a hyperlink alternate contract among us

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