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My name is Kris Gethin and I am the Editor in Chief of Bodybuilding.com. Over the past 12 weeks, I have been training and guiding fellow Bodybuilding.com employee Sarah Jones, so you could also follow these exact guidelines to experience your own personal transformation success. I have successfully transformed the lives of hundreds of clients in the past and now I have shown you how to do it - FOR FREE. You can't afford a great trainer, you don't know what you should eat, and you have no idea what to do - NO MORE EXCUSES. Over the last 12 weeks, you joined me as I transformed Sarah's health, fitness and appearance dreams to reality, so now you can do the same.
  Click To Enlarge. Sarah's Current Weight.
 Click To Enlarge. Sarah Jones, Weeks 11-12. Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Day 1 - Sets × Reps
Chest:
Dips (Tricep Version) 3 x Failure Skullcrushers 3 x 8-10 Bench Dips 3 x 8-10
Upper Abdominals: Day 2 - Sets × Reps
Back:
Biceps:
Calves: Day 3 - Sets × Reps
Legs:
Shoulders:
Lower Abdominals: *Cardio should be increased to 5 evening sessions per week. 20 minutes before the last meal at night will be enough to further spike your metabolism and to push past any plateaus that maybe lurking on the horizon. [ Back To Video ]
Meal 1 or
30 minutes of cardio - walking Meal 2, 3 Meal 4 (1 hour before workout) Meal 5 Meal 6 4 - 6 liters of water per day.
Meal 1 30 minutes of cardio - walking Meal 2, 3, 4 Meal 5 30 minutes of cardio - walking Meal 6 3 - 6 liters of water per day [ Back To Video ]
All supplementation should remain the same except for the inclusion of L-Carnitine. This supplement should be taken prior to exercise and will assist in the use of fat cells being required tor energy. A tablesppon at this time is adequate. Twinlab has a good L-Carnitine product that I recommend. [ Back To Video ]
Sarah has now completed her 12 week program but has begun a lifestyle change that we hope will continue to improve as well as be healthy. Although Sarah didn't lose the 10-15 lbs I had estimated, she did change her body composition. During some stages of the program, her weight didn't go down but actually went up. I hadn’t ever witnessed this first hand before so with the recommendation of a doctor’s visit we found her thyroid was inactive. Sarah is now on medication for this condition but continues to prosper with her goals and is continuing to improve. I hope you have enjoyed the series and are inspired by Sarah's fighting fit character.
[ Back To Video ]
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Read More About Sarah's Transformation In Her BodyBlog 
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