Audrey’s Transformation – Completed!
Click to enlarge!
It is great to do the 13 weeks transformation program by yourself – but even better to do it with your partner. Thus, I do not want to miss showing my lovely wife’s results too!
Here’s what she says:
“After my 90 days of total transformation, I feel so much more powerful, younger, much lighter and healthier than ever before. I am so grateful for this life- and mind-changing program and finally git rid of my problem zones.
Women who are interested to learn more about this program are welcome to contact me at any time!”
Watch Audrey’s statement:
https://vimeo.com/36782645
Transformation – Completed!
Dear all,
what an amazing experience this Transformation has been. I am looking forward to carry this program around the world and I hope that you will be part of it!
All the best, Sven
13 weeks results – CONCLUSIONS
Click to Enlarge!
It’s done!
I am proud that I have successfully mastered the Transformation program. What an experience. The slogan of the program
Give us 13 weeks of your life and we give you a new life!
is so true…
Remember, I started off with 88.5 kg and 23% body fat (see details at the end of this article) and I ended the first 13 weeks at 78.3 kg and 12% body fat.
The scale shows that I lost 10.2 kg of weight. About 11 kg of body fat are gone and some muscles were already (re-)gained (you lose some muscle mass when slimming down).
Almost everyone I meet wants to know what I have done: “You look great, Sven”, “You look so much younger…”, “You are in great shape”… – One guy, who saw me work out at the Gym in the Calista resort came to me later in the bar and acknowledged my workout. He was so impressed, by the way I performed the workout and also about my physiology. It is amazing – I had to become 47 years old to finally be in such a great shape!
So here are the exact final numbers of my Transformation:
Weight: - 10.2 kg Body Fat: - 11 % (approx. -11 kg) Lean Muscle Gain: + 2 kg Waist / Hips / Neck: - 17 cm / -10 cm / – 2 cm 10K run: < 1h Strength (gym workouts): doubled Total Cholesterol: -16 LDL: -15 (VLDL: -9) HDL: +8 Hb1AC: +0.3 Glucose: -18
All of that happened in 3 months! No diet, no starving and in spite of christmas and a week new years holidays in the finest 5* all-inclusive a la carte gourmet resort in Europe. It worked out because I learned it. I know now. And I want to keep what I have accomplished.
It’s not a diet. It’s a transformation. It’s a new life. It works!
Although I have accomplished amazing results, I will not stop. I have set great goals until this summer. My body fat will be <10% and I will have gained 4 more kg of lean muscle mass. This should put me to 81-82 kg, well-trained.
I am so much looking forward to introduce this great program over here in Europe in 2012. Stay tuned – anything is possible with the Transformation!
All the best,
Sven
See the Press Release about the Transformation Program and visit Unicity’s Transformation website.
10 weeks results
As I posted before, with now building my muscles, I was expecting my weight would not drop any more and stay above 80 kg. WRONG! This morning, the scale showed 78.6 kg and body fat between 13-14%. And I am still losing inches around my waist and hips.
The magic number is “10″: 10 weeks, 10 kg, 10% body fat, 10 inches (waist and hips combined).
With some optimism, I can start seeing my (upper) abs come out a little bit for the first time since many years. Small results like these encourage me to go on. I also want to see my lower abs and I believe I need to lose 3-4% more body fat. Al little obstacle will be christmas time – in 8 days. I will try to keep good eating habits up. OK, if not, I will have to work out twice as much during those days. Commitment is commitment.
By next friday, right before christmas, I will also have my blood work done again to see how my lipid profiles improved.
Best, Sven
Some experimenting
Hello everybody,
longer time – no hear. I caught a terrible cold and was not able to perform my trainings for a week. But things are fine again and I am back on track, however, with some slight modification of my original plans.
Thanks to the cold and the ugly weather here in Switzerland in November, I decided to focus on weights in the gym only and stop doing outside running and cycling for the coming winter months. My cardio will be covered by my 2-3 times per week Karate training. Additionally, I have brought my calorie intake up again. I feel great and feel I lost enough weight. Now I need to feed my body a bit more so it can build some mass.
Executing that plan will also help me to increase my basic calorie consumption. I can always “rip” myself in the sunny months of March and April to <10% BF before the summer season. Building is a priority now. Both, building and ripping at the same time is hard to do…
Best, Sven
New goals
“We can do hard things”
I recently did some research on the Internet on how I can maximise my benefits from the program in terms of workout and diet. Seeing what people made possible, I have set new and more ambitious goals. Since I added weights to my exercise I believe that I can in fact get my body fat percentage to < 10%. Here is the maths:
Start of my transformation: October 3rd, 2011: 23% body fat @ 89 kg (20.5 kg body fat and 68.5 kg lean body mass). 5 weeks later: November 10th, 2011: 16.5% body fat @ 81.5 kg (13.5 kg body fat and 68 kg lean body mass). (Glad to see that I actually have not lost lean body mass but almost only body fat (7 kg).) 6 weeks later: November 12, 2011: (Professional measurement) 15.2% body fat @ 80.5 kg (12.2 kg body fat and 69.3 kg lean body mass).To burn 1 kg of body fat, you need to burn 7.000 cals. Given that you take in 1000 cals less than you burn per day, you can burn 1 kg of body fat per week. This would match the 13 weeks of the program and I should have that goal accomplished exactly by the end of the year.
Now here’s the challenge: At the same time, I need to BUILD some lean body mass, not to end up with < 75 kg! To build 1 kg of lean muscle mass, you need to work out in the gym for about 1 month – when you train regularly! So losing 1 kg of body fat is much easier than putting 1 kg of lean muscle mass on. If I keep doing what I do, I can build 2 kg of muscle over the next 6-7 weeks while I lose 6 more kg of body fat.
My final weight at the end of the program would then be 77.5 kg (6.2 kg body fat and 71.3 kg lean body mass). My body fat percentage would then be 8%, which would be a PERFECT result.
My Goal: Jan 1st, 2012: 8% body fat @ 77.5 kg (6.2 kg body fat and 71.3 kg lean body mass). (You can easily do your numbers by using this FFM calculator) Let’s go to work!Sven
5 weeks results
OK, 5 weeks over, toning time…
I started to work out in the gym while also keeping my Karate as well as my Cardio up. Until today, I lost 12cm (4.7 inch) around the waist and 7cm (3 inch) around the hips. Weight (lost 16 lbs) stays pretty much the same now – I expect it to maybe go up a little when building some muscles. I will focus more on body fat now – went from 23 to 17%, aiming toward 12-14%. Depends on what I feel good with.
Concerning Food: I am taking in about 140 to 180 g Protein per day and between 40 to 80 Net Carbs in my daily nutrition.
The attached photo shows my weekly results (left to right 
)
A Testimonial
Brady Cragun: “For anyone worried about losing muscle or getting too super skinny; I have lost 15 pounds in the last month and a half. I did not have much to lose. I could not believe it. I am in no way super skinny, nor are my muscles wasting away to nothing. I feel great! I feel strong and I have more energy. I believe in this program. Even for myself” (a 23-year-old athlete).
New records…
Week 4. For the first time I ran the 5K (in km) under 30 min. Felt great. Another 2 lbs down – total 14 lbs now. Hunger totally under control, energy level up. Good I am running with the breast belt now – I was not expecting the HR being 20 beats higher than I felt/thought it would be!!
Team work out in Paradise
The great thing about the Transformation Program is that you can take it wherever you are in the world. It’s part of your life!
We are currently in South Turkey at the Calista Luxury Resort at the European Leaders Reward Trip…
All the best, Sven
