There was a great turnout at our first Body Sculpting Secrets Seminar last night. Thank you to everyone who took the time out of their busy evening to take part in the presentation.

The Body Sculpting Secrets Seminar covered the key motivation, nutrition, and workout strategies that I applied during my recent transformation…

Here’s Some Highlights From The Seminar…

Mindset: Change the way that you view training and nutrition. Transform yourself from a fitness enthusiast to a physique artist. View your body as a work of art.

Ditch the scale. Focus on visual progress. Take daily or weekly photos of yourself as a measure of your progress. Schedule a photo shoot for accountability and to reward yourself in the end.

Use a training journal and nutrition log book to track your progress and to become inspired every time that you improve from workout to workout or week to week with your nutrition.

Nutrition: Take a progressive approach. Begin by decreasing the quantity that you eat while increasing the quality of food that you eat.

Once you’ve mastered these basics you can then shift to a carb cycling approach where you lower your carbs for three days followed by one day of higher carbs.

Calories MATTER! We discussed the importance of knowing how many calories your body burns throughout the day. Here are the calculations in order to determine what your caloric intake should be…

Harris-Benedict Formula For Calculating Caloric Intake

Men: 66 + (13.7 x wt in kg) + (5 X ht in cm) – (6.8 X age in years)
Women: 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

Conversions:
1 inch = 2.54 cm
1 kg = 2.2 lbs

Here’s an example of a male who is 5’8” tall, 35 years old, and weighs 165 pounds…

BMR: 66 + 1027.5 + 863.6 – 238 = 1719.1

1719.1 calories is what this particular male would burn if he was at rest all day. This does not take into account his activity level.

If you are working out 3-5 days per week your activity level would be considered moderate and you sould multiply your BMR by 1.55 to give you your Total Daily Caloric Expenditure (TDEE).

For the example above, this male would multiply 1719.1 X 1.55 = 2664.61

Now in order to lose weight you will need to create a caloric deficit… meaning that you will consume fewer calories that what you burn throughout the day.

A great place to start is by creating a 15% deficit, then working your way up to a more aggressive 30% deficit. You should not go beyond a 30% deficit.

This would be the designated deficit using the example above…

15% deficit: 2664.61 x .15 = 399.69
2664.61 – 399.69 = 2264.92 calories per day

30% deficit: 2664.61 x .30 = 799.38
2664.61 – 799.38 = 1865.23 calories per day

Counting calories does not have to be a chore. To make things easier, simply create a 7-Day Master Meal Plan and stick to it each week. You only have to count the calories one time with this method.

Workouts: Incorporate a variety of rep ranges and training protocol within each workout. Change your workout every 4 weeks. Here’s a related article that summarizes what we discussed…

Within Workout Variety For The Ultimate Body Transformation

We talked about hitting each muscle from a variety of angles. Here’s an article and video demonstration that goes into some detail about this topic…

How To Sculpt Your Arms

We discussed ways to incorporate variety into your training by included different training protocol within each workout. Here’s an example of a dropset…

Killer Leg Press Workout

…and here’s an example of a superset…

Superset For Your Back Muscles

Cardio: Do what you enjoy and can stick with. Use it for active recovery.

The question came up about why some of the more muscular and fit BeachWalk Fitness members never seem to do cardio, yet they are really lean and even ripped. The reason is because cardio is not necessary to burn fat. What’s important is creating a caloric deficit. Cardio does burn some calories and contributes to your caloric deficit, but, you must become aware of whether or not doing cardio causes you to eat more. If you burn 400 calories on the treadmill and go home and eat half of a chocolate bar, in addition to your regular post workout meal you would wipeout that deficit with just a couple bites.

The reasons to perform cardio are for heart health and pure enjoyment (if that’s the case). It can be upsetting to see someone chugging along on the treadmill hating every moment of it and only doing it because they think it’s the best way to burn fat, when it’s not. On the other hand, it’s great to see people who experience total enjoyment from a daily jog.

Personally, I walk for 40 minutes 5-7 days per week. That’s my cardio. I find that it suppresses my appetite, whereas jogging, biking, or HIIT increases my appetite. It’s a great form of active recovery, reduces my stress, and makes me feel great!

One of the common things that people were looking for from this Body Sculpting Seminar was some guidance in creating a workout program and ideas to change things up and add some variety to their training…

…If you are in the same boat, I recommend that you check out my Metabolic Masterpiece Body Sculpting Program, which is the exact program that I followed to transform my body.

This is one of the few and rare programs that will increase your fat burning potential, while increasing your strength, and gaining lean and sexy muscle to shape and sculpt your body.

Metabolic Masterpiece is a 6 month workout program (six unique 4-week workout programs), including a workout journal to record your progress (pdf format), videos of each workout to ensure that you are performing the workouts with the best form possible (digitally downloadable), a 7 day meal plan and nutrition book with behind the scenes videos of the exact meals that I eat every week, mindset strategies to accelerate your progress, and 21 Unstoppable Fat Loss audios (mp3 format) to totally skyrocket your motivation!

What’s Next?

We will hold the next Body Sculpting Secrets Seminar in early November, only this time, my wife Angie will be joining me.

This time, we would love to focus the seminar on the most pressing questions that you have when it comes to sculpting your body. Whether it’s motivation, nutrition, or workout questions that you have, we would love to hear them and provide you with the best solution to meet your needs and fit with your lifestyle.

We look forward to seeing you at the next seminar and can’t wait to see you applying some of these strategies in the gym.

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body sculpting programs have been used by people in over 70 countries including, Metabolic Masterpiece and Girl Empowered, which were recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

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