At Bodybuilding.com, we've seen and published thousands of inspiring fitness before and after stories over the past 21 years. They all make an immediate impression, but some seem to stand out and age better than others. Declan "Farmer Fit" McGovern is one of them.
In 2018, Declan participated in the Bodybuilding.com Transformation Challenge with the help of the renowned Australian strength trainer Vince Ozalp. His goal, of course, was to change his life, but also to win the competition and use the money for fertility treatments to help him and his wife have another child.
Fast forward a few months, and Declan had completely changed his body and won the challenge. Two years fast forward, and not only is he still sporty and active, he has also knocked out a few Spartan races, watched his four-year-old son at Spartan Kids, and even added a second son to the family.
This is a transformation that we can leave behind ̵
All three six-week volumes that make up your transformation are structured around some key techniques that evolve systematically over time and build up your overall strength, condition, and intensity with which you work in the gym and outside of the Can handle the gym. Here's why she and this full 18-week training experience could suit you perfectly.
Technique 1: Strength Training Circuits
Circuits – where you do four or more exercises in a row and then repeat them – are a proven way to burn extra fat and create time-efficient workouts.
But here is something important that is often overlooked in circuit training: It doesn't have to feel like a race for your life or let you gasp for air at the end of each lap. It can also consist of some well-chosen exercises that are put together to distribute fatigue throughout your body, allowing you to work more, burn more calories, and add more muscle where you need it.
In Your Transformation begins Here you mix body weight and dumbbell movements in circuits with little pause between movements, but in which you can move as needed. If you are used to being afraid of doing exercises, this may be exactly what you need.
Technique 2: Walking
I have hosted the Bodybuilding.com podcast for almost 100 episodes, and I've heard many stories about the right and wrong ways to transform myself during this time. One of the episodes that still comes to mind in the "right" column was "Possible Pat" Brocco. In its largest form, Pat weighed over 600 pounds and feared for his future.
So what did he do? He ran. In fact, he went the 2 miles to his nearest grocery store three times a day to buy groceries. That wasn't "the secret" of his potential 350 pound weight loss, but it was definitely why it started on the right foot, so to speak. Strength coaches like Charles Staley, creators of Bodybuilding.com's Total Body Strong program, also swear by walking. In fact, in this program, Staley writes that walking and whole body strength training may be the "cardio" you need.
Walking was also an important part of Declan's transformation – as it is in the transformation starts here. They alternate short "Speed Walks" on Tuesdays with longer walks at a brisk but sustainable pace on Thursdays and Saturdays. This can be your secret weapon, not just for fat loss, but also for better recovery between workouts – and just to feel better overall.
Do you want to improve your walking? Simple: do it outside. In your transformation, active resting starts here as trail walking. You don't have to be on a trail per se – after all, not all of us have the Australian outback in our back yard – but a walk in the sunshine is highly recommended. Fresh air and vitamin D are firm allies, no matter where you are on your fitness trip.
Technique 3: Get down on the floor
Crawling seems to be something you grew out of a long time ago – like if you could run instead. However, many smart coaches swear that adults can do crawling variations as part of the training to make everything else they do in training and in life stronger and safer. Elite athletes in sports such as football and American football have been crawling in their training for years – and now it's your turn.
What makes crawling so special? On the one hand, it trains the contralateral "gait" pattern of the opposite arm and leg, thus increasing general coordination and body awareness. If that's a little too academic, there's one thing: it trains your shoulders, core, back and legs at the same time and teaches them to play well together. In "Your transformation starts here" you alternate bear crawling with boards, and – spoiler alarm – not only simple small intervals of 10 to 20 seconds are required. Think about 30-60 seconds. This will be sneaky, but also incredibly effective.
Are you ready to see what's left in stock? Check if your transformation starts here: Volume 1 in BodyFit Elite!