September 18

How I Lost 18.5 Pounds In 6-Weeks (MENS WORKOUT PROGRAM)

​Fat Loss, Men's Workouts

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Fat Loss, Men's Workouts

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How I Lost 18.5 Pounds In 6-Weeks (MENS WORKOUT PROGRAM)

Josh Gibson

How A Busy Dad lost 18.5 pounds in 6-weeks working out at local Private training Gym

I've always batteled weight since high school...

I was never into sports, I didn't care for gym class...

Rather I would of listened to Van Halen and played video games with my friends...

Being healthy and fit was the last thing on my mind.

I just never connected with the idea of working out so I figured 

" Working out is for losers ! "

Fast forward twenty years ...

  • Getting married to my awesome wife
  • Having 3 daughters
  • Thinking about my long-term health and time with my family
  • Being there for my daughters graduation and beyond...

Alan w/ Group

@Athletic Preparation

Life and things started to change...

BEING HEALTHY BECAME VERY IMPORTANT PRIORITY IN MY LIFE !!

But I didn't know where to start ? ...

I've never done this before and honestly have no idea

  • What to do when I go to the gym...
  • I don't want to get hurt working out
  • I definetley don't want to waste my time (because I'm busy and have other obligations)
  • And I'membarassed to be a beginner because I feel i'm already so far behind and everyone will know

I had trouble sleeping at night and trouble doing every day tasks, but now I'm getting better quality sleep and work is alot easier due to my workouts.


Alan L.

Finally I was fed up with where I was at...

I started to think about the future:

  • What if I never do anything about my health?
  • Where will my family be if anything every happened to me ?
  • Am I being the best father and role model for my family ?

Despite being nervous, intimidated and not knowing where to start...

I decided I'd talk to Josh at Athletic Preparation. 

I knew him previously from helping him with video editing and production and he knew what he was doing so I decidedto join his 6-Week Training For Men.

I decided to try it because it had everything I needed to start ...

  • Nutrition ( I was used to eating whatever I wanted)
  • Workouts (something that a beginner could do)
  • Accountability (some to check-in and show me what to do)

Alan doing heavy sled rows during his workout at the gym.

The thing I was most nervous about was starting ...


I thought there was going to be all these "fit people" who are already in shape, and know what they are doing and I was going to be the lonely person who was out of shape and knew nothing ...

What I found was..

  • there were other people just like me who never worked out a day before
  • other guys who were in similar situations as be me but now lost 20, 30 and even 40 pounds and used to be in my shoes.
  • And coaches who really could meet me where I was to help me improve and modify each workout based off my fitness level

Sample Meal Plans Alan Used To Get Leaner!

I can't say enough about how helpful getting coaching was to help me START a healthy lifestyleand I actually LOOK FORWARD TO MY WORKOUTS!

See alan deadlift 300 #


Alan's typical weekly workout structure :

WEEK

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY


WORKOUT

Weights

Hypertrophy

OFF

High-Intensity Conditioning

OFF

Weights
Strength

OFF

OFF

 *A sample strength and fat loss program weekly setup *


The in-decision of getting started was really the toughest part, but I knew I had to start!

Josh really showed he cared by correcting my form, checking in with me weekly to keep me on track for my weight loss goals and teaching me how to actually workout.

I started to feel better within my first week of workouts alone.

I wasn't where I wanted to be after week one or even week 6 but I've made the most progress I've ever made and noticed

  • lifting things at work was a lot easier
  • I could sleep better at night
  • my pants were fitting looser around my weight
  • my wife and kids could tell I had more energy



** Alan even ended up running a 5K with his family  **



The workouts weren't just improving my health and body, but was the catalyst for eating better and having more energy and excitement to do things with the family!

alan's transformation ( in 6-weeks )

Before > After

- quick stats -

body weight  /  265.4 to 246.9  /  - 18.5 pounds

body Fat %  /  36.4  to  31.9  /   - 4.5 Percent 

I never would be where I'am now if I tried to workout and achieve my goals on my own...

  • It would of taken me 5x as long to achieve these goals
  • I never knew I could achieve my goals
  • It would of costed me more money if I didn't decide to do this at the gym

It's a great feeling knowing that I look and feel healthier for me and my family.

Plus it sets the right example for my wife and kids to follow and that's a huge motivating factor to keep goin when things get tough.

Blue Line - Shows Alan Body's Weight Go Down

Orange Line - Shows Alan's Body Weight Go Down

Green Line - Shows Alan's Lean Muscle Go Up

Red Line - Shows Alan's Body Fat Go Down

Alan's continued weight loss progress after his 6-weeks of training!

What Advice Does Alan Have For Dad's Getting Back To Working Out 


1) You DO Have time, You just have to schedule it

Work, wife and 3 kids .. plus their school activites.

Make time for YOURSELF, it trickles down into your relationship with loved ones!


2) Show Up To Learn

Wether you're just beginning or think you know what you're doing.

There always ways to make it simpler or harder. You don't know what you don't know!


3) The Longer You Wait... The Harder It Gets

Life is going happen and pass by wether you like it or not.
There will never be a "best time" to do anything.

So you might as well live the next year healthy and build that momentum NOW!

notify me when Men's Training opens !

Register Your Interest For FREE!

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About the Author

A former walk-on football player, Gym Owner, and industry leading Speed & Strength Coach that specializes in helping team sport athletes sprint faster and develop explosive power that is sport-specific and translates to on-field success the athlete can feel.

His mission is to empower 1,000 athletes earn college scholarships by 2040 through coaching in person, his YouTube channel and the products he creates.

Josh Gibson

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