Operation Sexy Back

Goal 1. – Eat clean for a whole month

February – Eat clean for the whole month. Actually starting this on Monday 30th January til end of February. I need to de junk
my system and this seems the best way to do it. This means no treats, no processed food at all, with the exception of my
protein shake nothing will be coming from a factory. I’m hoping this will have a big impact on the appearance of my butt/thigh
region on back of legs.

Goal 2. – Once a week weigh in

Weigh myself once a week only along with tape measurements, nothing worse than not seeing the number you want on the
scale yet you know you look better in the mirror. Too much attachment to the scale. So weighing in once a week only -
measurements and pics to follow (probz tomorrow now)

Goal 3. – Perform 3 TT workouts per week plus 2 HIIT sessions per week. 1 shoulder routine workout added on to 3rd TT
workout which takes place on a Saturday on a high calorie day.

I’ll start TT Big 6 on Monday (finishing up one of the 24/7 Fatloss workouts this week – think it was intermediate)

Shoulder routine is:

DB Over head press x 10
DB Side laterals x 10
Plate front raise x 10
Upright rows x 10
Rest 2 mins, repeat 3 times.

Goal 4. – Run 5K in March in under 30 mins

I’ve signed up for a wee 5K which is on Sunday 11th March, my pb for a 10K is 1hour 3mins so my aim is sub 30 mins, would
be chuffed with 25.

Goal 5. – Post my nutrition daily to MyFitnessPal.

Calories will range from 1350 on low day, to 2000 on refeed day (Saturday). Eat min 1g protein per lb body weight.

Goal 6. – Post workouts and nutrition summary on here every day.

Monday, Wednesday & Saturday are weights, HIIT either added on at end of weights or Tue/Thurs. Friday and Sunday are rest
days.

Goal 7. – Get to 15% body fat in 18 weeks – lose 1.5″ from waist, 3″ from hips, 3″+ from butt.

I’m bringing sexy back, who’s with me?!

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Before & after pics with blog post coming soon! #sixpackjourney #itaintover : )

I am knackered! Had a hectic day, that’s me just got all my pics on my pc, need to crop and sort.

My after pics! http://yfrog.com/gypne2jx

And so here we are Day 84/84 in 12 weeks I’ve lost 10lbs fat and well on my way to my six pack! Pics in one hour! #sixpackjourney

Day 83/84 D-Day tomorrow! Measuring tape is at the ready! BF % down, LBM up!! Cals 2day 1405 plus 45 mins cardio. #sixpackjourney

Just finished my last cardio sesh for a week! Well deserved rest week after my 12 week programme. 1 sleep 2 go. Time to tan! #sixpackjourney

Morning! Off for my bodyfat & final weigh in this morning! One sleep to go! I’m going to be smelling yucky later, tan time! #sixpackjourney

Day 82/84 2 sleeps to go! Cals 1307 plus 2 cardio sesh on the bike. Tanning tomorrow and full body weights workout. #sixpackjourney

Morning! Sun is shining & I’m off work! Cardio & weights 2day in prep 4 the big reveal. Going to get my bikini today too : ) #sixpackjourney

Day 81/84 not much I can do now, it’s almost time for the big reveal #nervous #yetexcited cals 1387 & 3 cardio sesh on bike #sixpackjourney

Getting my 2nd bike sesh in right now. Easy pace, looking fwd to my run, cold out but at least it’s dry! #sixpackjourney

Just about to get my first sesh on the bike out the way! Two more planned for today, plus weights and a wee run! #sixpackjourney

Day 80/84 that’s it folks, almost time!! Cals 1347, plus 50 mins cardio. 3 runs planned btwn now & Sun plus 3 weight sesh! #sixpackjourney

Morning! Only 4 sleeps til the big reveal! #nervous Have 2mw & Fri off to get extra prep in! Lots of cardio for me : ) #sixpackjourney

Day 79/84 oh wow the “end” is in sight!! Cals 1430 & 50 mins cardio. Weights tomorrow, Thurs & Sat, cardio every single day! #sixpackjourney

@InKilterFitness @MarkPT my #planktimetobeat 3mins7secs woop! Roll on June’s Glasgow workshop! Investing in 12KG kb, have 7.5KG already : )

Wooo! #planktimetobeat 3mins7secs thought I’d only b able to hold for 90sec or so!! Skadoosh : )

Day 78/84 cals 1305 plus 40 mins on bike. A quick soak then time for Hells Kitchen : ) #sixpackjourney

@UKTeam_Optimum @robriches get a six pack, compete at a UKBFF or Musclemania show (still to pick!) be a #UKTeamON athlete : ) #goalsrock

Day 77/84 cals will be around 1250, just finished Workout C Booty4Wife & did cardio this morning. #sixpackjourney

Day 76/84 cals 1505 plus 2 cardio sessions on bike. As of tomorrow going lowcarb for last week before photo!! # #sixpackjourney

Two cardio sessions done and dusted, now time for my wee muscles to get a soak in a nice hot bubble bath aaaaah #sixpackjourney

Day 75/84 cals 1415 and a complete day of well deserved rest! #sixpackjourney #bigreveal9sleepstogo woop woop

I have cut up my #UKTeamOn t & made it into a nice little crop top for the big reveal! Still need to buy a bikini!! @UKTeam_Optimum

Day 74/84! Yaaaaay not long now til photo! Cals 1356 plus workout B Booty4Wife & 30 mins cardio! #cmontheabs #sixpackjourney

@runwithmark @MichelleM_STV @wobblywilliams if he can make mine a crop 1 I’ll have some abs to show off by then!! #iamin #sixpackjourney

Day 73/84 cals 1400 plus 40 mins cardio on bike. #sixpackjourney off to bed, nanight!

…….”never, ever, EVER give up” – @craigballantye => Two of my favourite quotes! #sixpackjourney

@CallieCat_ @UKTeam_Optimum I’ve got the little white shorts and abs at the ready! #sixpackjourney : )

Day 72/84 cals high at 2000! Workout A Booty4Wife, some HIIT and then Saw the final chapter, or is it?! #sixpackjourney

Day 71/84 cals 1247 plus 40 mins cardio on bike. On the home run baby! Legs a wee bit tight after yday’s squats #sixpackjourney

Sweet Potato & Chilli Soup

1 tsp olive oil
1 onion roughly chopped
1 red chilli, finely chopped or a pinch of chilli flakes
1 tsp ground coriander
2 garlic cloves crushed
750g sweet potatoes, peeled and cut into chunks
vegetable stock fresh, cube or concentrate made up to 500ml

Heat the olive oil in a large pan, add the onion, chilli, coriander and garlic. Cook for about 8 minutes until softened. Add the sweet potato and cook for a few more minutes. Add the stock, bring to the boil then simmer for about 10 minutes until the veg is soft.

Mash, or blend if you want a smooth soup. Season, serve, enjoy! Go back for more!

Day 70/84 cals 1349 did cardio am Booty4Wife pm. Took girls to see Rango @ cinema. Was ok, but Tangled was way better IMO #sixpackjourney

Day 70/84 Workout C Booty4Wife & cardio. Now @ cinema to see Rango. Wasn’t impressed with trailer but kids wanted to see it! #sixpackjourney

craigballantyne: RT @bettywantsabs: Day 70/84 wow 10 wks down 2 to go @craigballantyne’s Transf. Contest! Can’t wait 2 share my results!! #hardworkpaysoff #sixpackjourney

Day 70/84 cardio sesh out the way, metabolic circuits with weights later. Otherwise known as Booty4Wife #sixpackjourney

Day 70/84 wow 10 wks down 2 to go @craigballantyne’s Transf. Contest! Can’t wait 2 share my results!! #hardworkpaysoff #sixpackjourney

Day 69/84 cals 1402 and 2 x 40 min cardio sessions on the bike am & pm. Feeling good about the next 2 weeks. Final push!! #sixpackjourney

Day 69/84 cals 1402 and 2 x 40 min cardio sessions on the bike am & pm. Feeling good about the next 2 weeks. Final push!! #sixpackjourney

“If you can control it, why worry about it? If you can’t control it, why worry about it? That leaves nothing to worry about” – @tomvenuto

Morning!! Bout 2 get 1st cardio sesh outta the way! A wee cheeky 40 mins on bike. Kids watching Disney so iPod full blast #sixpackjourney

Day 68/84 cals 1273 did workout B booty4wife plus 30 mins on the bike. Felt good working up a sweat! #sixpackjourney

Day 68/84 nutrition back on track! Felt sluggish after 2 days of bad stuff! Bout to get my workout in with Ufc fight night on happy nite!

Ok this is for yday: Day 67/84 cals #way2high, exercise boogying at @MansionHouseGLA it does count! #sixpackjourney ok, time 2 bring it..

Day 66/84 cals #lostcount! Exercise, hmm does shopping 4 new dress for @MansionHouseGLA launch party 2mw nite count? #sixpackjourney

Day 65/84 cals slightly over at 1550 did workout A Booty4Wife + 30 mins cardio on bike. #sixpackjourney #lowcarbmustendsoon #toomoody! Lol

Was thinking of getting a run in but it is so cold outside! Little sesh on the bike, then weights later #sixpackjourney

Day 64/84 cals 1267 plus 2 x 25 cardio sessions on the bike. Almost counting the sleeps to go til photo time!! #sixpackjourney

Day 64/84 small cardio sesh out the way. Time 4 dinner, then 2nd round of cadio, 2 x 25 min sesh easier than 1 long 1! #sixpackjourney

Day 63/84 cals 1357 2 x 25 cardio & Workout C Booty4Wife now chillin watchin Top Gear #sixpackjourney

Day 63/84, 3 weeks til photo time!! So excited. Did some number crunching, fat down / lbm up, some good no’s! Share soon! #sixpackjourney

Day 62/84 cals 1307 swopped booty4wife workout 2×30 min cardio sesh. Niggles in my elbow, hopefully it’ll feel better 2mw #sixpackjourney

#ff awesome fitness ladies, keeping me inspired on my #sixpackjourney @BikiniOrBust @BikiniStaci @livinthefitlife @fit2atworld @Fit_Michelle

Day 61/84 cals 1245 no exercise, today is my rest day. Workout C Booty4Wife 2mw and a wee run on Sunday. Cmon the six packs! #sixpackjourney

craigballantyne: RT @bettywantsabs: Day 60/84! cals 1447 workout B final phase @craigballantyne’s Booty4Wife & HIIT what an awesome workout, talk about sweat! #sixpackjourney

Day 60/84! cals 1447 workout B final phase @craigballantyne’s Booty4Wife & HIIT what an awesome workout, talk about sweat! #sixpackjourney

Now time for my workout, looks solid! #sixpackjourney

Day 59/84 cals 1852 carb refeed day, 2×30 min cardio sessions on bike. My wholewheat pasta bake was delish! lowcarb 2mw #sixpackjourney
4 days ago from Twitter for iPhone

Can somebody say abs?! It’s happening baby! #sixpackjourney #bestshapeofmylife )))))))

Day 58/84 cals 1305 & workout A booty4wife that workout just kicked my butt! I don’t know what exercise I *liked* the most…#sixpackjourney

cheshirevenom: RT @bettywantsabs: Day 57/84 cals at 1264 and 40 mins cardio on bike. Lots of definition in my arms, abs coming along nicely too, butt nearly! #sixpackjourney

Day 57/84 cals at 1264 and 40 mins cardio on bike. Lots of definition in my arms, abs coming along nicely too, butt nearly! #sixpackjourney

Starting final 4 weeks of @craigballlantyne’s Booty4Wife 2mw, looks solid! Curves will b
in all the right places!! #sixpackjourney

Thinking all over a rich chocolate, or a full head of highlights!! Decisions. But first,
some easy cardio on the bike! #sixpackjourney

Day 56/84 cals 1289 plus an hours brisk walk. Starting final phase booty4wife tues. Off
work 2mw so may get a wee run in! #sixpackjourney

Day 55/84 cals 1284 workout c booty4wife plus 30 mins easy cardio #sixpackjourney that
wraps up phase 2 booty4wife abs coming along nicely!

Day 55/84 2 scrambled eggs n a little cheese for brekkie this morning, delish
#lowcarb #sixpackjourney

Day 54/84 cals at 1250 no exercise, rest day, contemplating a big raspberry milkshake b4
I go all low carb on u! #sixpackjourney

GreatestQuotes Great Minds Quotes
by bettywantsabs
“If your plan isn’t working, adjust your plan. Never give up.” – Matt Martin

Time for my workout! Workout B booty4wife plus some HIIT, my legs finally feel like
normal after my run on Sunday, yes I said Sunday! lol

Day 52/84 What a busy, busy day! On bike getting my cardio in, chest sore after yday’s
workout . Cals 1340 #sixpackjourney

DB incline curls make me rather noisy and set my arms on fire!! Easy cardio too, hiit
will need to wait another day. #sixpackjourney

Day 51/84 had 2 mod my workout due 2 the 5 miler I did on Sunday. Thighs r not happy.
Did 2k4-all upper body weights.

Day 51/84 cals 1348 bout to do workout A booty4wife and hiit on the bike. Let’s get
sweaty! #sixpackjourney

Day 50/84 got serious case of the munchies but managing to resist the junk!! Nibbling on
some pomegranate instead : ) #sixpackjourney

Day 50/84 cals 1363 plus an easy 30 min sesh on bike, legs r tired after yday’s workout
& run #sixpackjourney

Day 49/84 cals 1237 did workout C booty4wife and a 55 minute run. Did 5 miles, 1st time
out since October felt good! #sixpackjourney

Time for a workout, then I might venture outdoors for a wee run, it’s been a while, hate
running in winter, but I’m up for it today

Day 48/84 cals 1252 rest day due to Rugby! Even tho we got beat it was superb, what an
atmosphere! thanks @UKTeam_Optimum #sixpackjourney

@Julia_B 9. To challenge urself to do things u never thought possible, chin ups! & last
but by no means least 10. To get a visible six-pack!

Day 47/84 cals 1322 bout to hit the bike for some easy cardio, blasting out some old
classics, Mr Vain & Rhythm is a Dancer #sixpackjourney

@Julia_B 5. To be fit & healthy 6. To reduce risk of heart disease & other ailments 7.
To have me time 8. To be a role model for my kids !!

@Julia_B 1. To feel good about yourself 2. To enter a race & get a medal – great
feeling! 3. To get stronger/feel strong 4. To look hot!

@craigballantyne I’d like a pat on the back please! I’ve not missed a workout in 6 1/2
weeks 20 TT workouts plus activity on non TT days!!

bettywantsabs Lisa Betty Warren
Day 46/84 cals 1316 did workout B Booty4wife plus hiit on the bike. Cream crackered!
#sixpackjourney

Day 45/84 cals 1368 plus an hour cardio on bike. Going bikini shopping at the weekend!
Moan the six packs! #sixpackjourney

Day 44/84 cals 1303 did workout A booty4wife plus a sesh on the bike. At ortho today
brace on 4 at least another 8 weeks #sixpackjourney

Day 43/84 cals 1380 and 1 hr cardio on bike split over 2 half hour sessions
#sixpackjourney

Here’s weeks 5 & 6 summarized from my tweets!

Week 6

Day 42/84 cals today strict at 1200 dead plus workout c booty4wife plus hiit. Good day after yday’s cheat!! #sixpackjourney

Day 42/84 halfway thru @craigballantyne’s Turbulence Training contest! Results r awesome keeping under wraps going full out for shock & awe!

Day 41/84 cals #noidea had a very naughty cheatmeal plus cream egg ice-cream #tummyhurts my own fault! Payback tomorrow!! #sixpackjourney

In between cleaning I’ll make time for a workout. Workout C booty4wife. On day 41/84 almost halfway! #sixpackjourney

Day 40/84 cals 1294 plus 50 mins easy cardio on bike, gonna pump the weights 2mw! Cmon the six packs! #sixpackjourney

Day 39/84 cals at 1278 did workout B booty4wife plus HIIT on the bike. Knackered. An early night me thinks #sixpackjourney

Don’t ever give up! => “Most people achieved their greatest success one step beyond what looked like their greatest failure.”-Brian Tracy

Day 38/84 cals 1359 & 50 mins easy cardio on bike. Ready for bed. Been a long day & a teacake is shouting at me! #willpower #sixpackjourney

There’s no magic pill. Hard work, commitment,dedication,visualization, goals & a plan-you can achieve it! Take action 2day! #getwhatyouwant

Day 37/84 took some progress pics tonight, can’t believe the definition in my back & arms! Abs coming along nicely too!! #sixpackjourney

Day 37/84 cals 1467 did workout A booty4wife and some very slow cardio on bike-left inner thigh not happy so no HIIT tonight #sixpackjourney

Day 36/84 getting cardio in on the bike and tweeting/emailing at same time! Multitasking at it’s best! Cals 1247 for day. #sixpackjourney

Happy Monday everyone! Today marks the start of week 6 of my 12 week @craigballantyne’s transformation contest. Progress has been AWESOME!

Week 5

Day 35/84 Aside from an ironing pile the height of my couch today was a rest day! cals 1507 snuck in a cheat meal #sixpackjourney

Day 35/84 5 weeks down 7 to go!! Total day of rest today Fat & measurements all down again! Woohoo! My plan rocks! #sixpackjourney

Day 34/84 cals 1253 cardio am plus workout C Booty4Wife & HIIT. Now watching @crissangel DVD series 1 it’s blowing my mind! #sixpackjourney

Six pack is on track, even my leg muscles & butt may put on a good show at this rate!!

That’s my first cardio sesh out the way. Workout C from Booty 4 Wife plus some HIIT up later! Day 34/84 #sixpackjourney Now some Top Gear!

Day 33/84 cals at 1305 & Workout B Booty4Wife. May do cardio on the bike. Got adjusted at Chiro 2nite so may just relax! #sixpackjourney

Getting my cardio in on the…..u guessed it, bike day 32/84 cals at 1245 and 50 mins cardio mod pace high resistance. #sixpackjourney

Day 31/84 cals at 1305 workout + cardio done & dusted. Legs didn’t have enuf in them 4 HIIT, that’ll have to wait til 2mw #sixpackjourney

Day 31/84 started weeks 5-8 @craigballantyne’s Booty4Wife tonight workout A. Legs r gonna pay 4 it 2mw! Awesome workout #sixpackjourney

Day 30/84 cals at 1350 and 45 mins on bike mod pace high resistance. Weights this week Wed,Fri,Sun. Still sore from yday! #sixpackjourney

Day 29/84 workout C Booty 4 Wife + HIIT done & dusted. Roll on warmer weather so I can get out for a run! #sixpackjourney

If you stopped me on the street to ask me what my number one fat loss tip for this year is, there are a hundred different directions I could lead you. Of course, there is one strategy that stands out among the others, and in almost all cases, this would be the first thing I suggest. This is the one absolute requirement for weight loss, and it’s something you’ve probably heard of before. However, there’s one critical distinction about this familiar advice that you might not have considered – and this one thing makes all the difference in the world…

Let me quote Melvin Williams, PhD, professor emeritus of exercise science at Old Dominion University and author of the textbook Nutrition for Health, Fitness and Sport (McGraw Hill):

“Human energy systems are governed by the same laws of physics that rule all energy transformations. No substantial evidence is available to disprove the caloric theory. It is still the physical basis for bodyweight control.”

There are a variety of diet programs and weight loss “gurus” who claim that calories don’t count. They insist that if you eat certain foods or avoid certain foods, that’s all you have to do to lose weight. Dozens, maybe hundreds of such diets exist, with certain “magic foods” put up on a pedestal or certain “evil fat-storing foods” banished into the forbidden foods zone.

Other weight loss “experts” invoke the insulin/carbohydrate hypothesis which claims that carbs drive insulin which drives body fat. That’s akin to saying “Carbs are the reason for the obesity crisis today, not excess calories.”

They are all mistaken.

Of course, there IS more to nutrition than calories. Food quality and nutrition content matters for good health. In addition, your food choices can affect your energy intake. We could even point the finger at an excess of refined starches and grains, sugar and soft drinks (carbs!) as major contributing factors to the surplus calories that lead to obesity.

However, that brings us back to excess calories as the pivotal point in the chain of causation, not carbs. A caloric deficit is a required condition for weight loss – even if you opt for the low carb approach – and that’s where your focus should go – on the deficit.

Now, here’s that critical distinction…

You’ve heard it said, “exercise more and eat less” a million times. However, saying “focus on the deficit” is NOT the same thing. If you don’t understand the difference, you could end up spinning your wheels for years.

You could exercise more, but if you compensate by eating more, you cancel your deficit.

You could eat less, but if you compensate by moving less, again you cancel your deficit.

This type of compensation can happen unconsciously, which leads to confusion about why you’re not losing weight or why you’re gaining. That often leads you to make excuses or blame the wrong thing… anything but the calories.

Therefore, “focus on the deficit” more accurately states the most important key to weight loss than “exercise more and eat less.” Make sure you understand this distinction and then follow this advice.

Last but not least, keep in mind that there are a lot of ways to establish a deficit and many of those ways are really dumb. Eating nothing but grapefruits, cabbage, twinkies… but in a deficit?… Dumb!

A calorie deficit is required for fat loss, but once your deficit is established, the composition of your hypo-caloric diet DOES matter. That’s why any good fat loss program starts with calories but doesn’t stop there – you also need to look at protein, essential fats, macronutrients, micronutrients, food quality and how the diet you choose fits into your lifestyle.

Don’t let the simplicity of this idea fool you. This is the #1 key to your successful weight loss this year, and every year: Focus on the deficit!

Train hard and expect success,

Tom Venuto, author of
Burn The Fat Feed The Muscle

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.BurnTheFat.com or  www.BurnTheFatInnerCircle.com