Male Transformation Of The Week - Phil Thompson!

With his family's history of health problems, Phil knew he needed to become a positive role model for his children. So, with a goal in sight, he started on his fitness journey. Read on to learn how he shed 12% body fat!

Before Before:
190 lbs
After After:
195 lbs

Vital Stats

Name: Phil Thompson
BodySpace: NoEndInSight

Age: 28
Height: 6'2"
Weight: 190 lbs
Bodyfat: 20%

Age: 33
Height: 6'2"
Weight: 195 lbs
Bodyfat: 8%

Why I Got Started

Growing up, I had always been lean as I was active with sports, but found myself gaining weight in my mid 20s due to poor eating and drinking habits. Being overweight has always been an issue in my family, leading to many family members' health problems.

I didn't want to continue down that path, and it wasn't until my first child came along that I realized this, and I knew I would have to set a good example and become a positive role model for our son.

How I Did It

I began to train 5-to-6 times per week, and put much more focus on what I ate. A year ago, I implemented crossfit 2 times per week into my workout regimen, and it has made a huge difference in increasing strength and conditioning. I find that crossfit uses a lot of core and leg exercises such as deadlifts and squats; therefore I don't separate core workouts or legs during the week.

Crossfit is a core strength and conditioning program. The program was designed to elicit a broad adaptational response. Crossfit is not a specialized fitness program but a deliberate attempt to optimize physical cometence in each of the ten recognized fitness domains.

They are cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

I completely changed what I ate, as well as how often I ate. I used to eat a lot of foods high in saturated fat, such as pizza and fast food. I was also eating only 3 meals per day, and so when I would sit down to eat I would be so hungry that I would shovel food in without giving much thought to if and when I was getting full.

Phil Thompson
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I Completely Changed What I Ate.

Going back for seconds or thirds was a regular occurrence. Once I implemented 5-or-6 meals in a day, I was able to control portions. I make sure to have a serving of protein and complex carbohydrates with every meal, along with a few servings of vegetables or fruits and essential fats throughout the day.

Suggestions For Others

Although making a change requires a lot of work, discipline, and commitment, it is OK to mess up on occasion. If you happen to have a cheat meal, or miss a workout, don't beat yourself up. Know that you can get right back on track with your next meal or workout. Sometimes eating a guilty meal lets you realize just how much better you feel when you stick to eating healthy and exercising.

Phil Thompson
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Making A Change Requires A lot Of
Hard Work, Discipline & Commitment.

Making short term goals help in attaining the overall goal. I usually make goals to reach during a 3-month period. After the 3 months, whether I've met my goals or not, I create new ones. I also recommend changing up the workouts every month. I had my best results over the last couple of years once I began doing so.