Copyright
Thorsons
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This edition published by Thorsons 2015
FIRST EDITION
© Nick Mitchell 2015
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Cover photograph © Glen Burrows
Photography © Glen Burrows except where indicated
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Source ISBN 9780008147914
Ebook Edition © December 2015 ISBN: 9780008147921
Version: 2016-01-08
For Marcela, without whose love and support this book would not have been possible
CONTENTS
COVER
TITLE PAGE
COPYRIGHT
DEDICATION
00
WHERE THE EXCUSES STOP AND THE RESULTS BEGIN
01
GET YOUR HEAD STRAIGHT
02
LEARNING TO WALK BEFORE YOU CAN RUN
03
EXERCISE FUNDAMENTALS
04
THE CARDIO CONUNDRUM
05
THE ULTIMATE BODY TRANSFORMATION WORKOUT PLAN
06
TRANSFORMATIONAL NUTRITION
07
MEAL PLANS
08
SUPPLEMENTS AND NUTRACEUTICALS
09
FREQUENTLY ASKED QUESTIONS
GLOSSARY
LIST OF EXERCISES
INDEX OF SEARCHABLE TERMS
ACKNOWLEDGEMENTS
ABOUT THE AUTHOR
ABOUT THE PUBLISHER
00 WHERE THE EXCUSES STOP AND THE RESULTS BEGIN
This is a book for those of you who want something a little bit special. It is for the person who has wasted his time trying to improve his body and wants a plan that has worked time after time for thousands of people who live ordinary, non-gym and non-diet-obsessed lives.
It isn’t a book for someone who only ever follows the path of least resistance. If that’s you, put this back on the bookshelf now and move on down to an author who tells you what you want to hear, not what you need to hear.
Because now you are in my world.
It’s a bit of a strange world to the outsider.
This is a world where we don’t foster mediocrity or sell you easy shortcuts.
It is a place where everyone is equal as long as they are prepared to bust their arses with hard work and commitment.
And no matter who you are in the ‘real world’, when you step into my domain you listen to me or you fail.
There is no room and no time for debate and arguments. Save that for the social media wannabes who waste their lives talking and chattering rather than doing.
This is the world of hardcore results and the opportunity for those who are willing to take action to finally make a change.
Some of you will go all in and totally transform yourselves.
Others won’t be able to muster that level of commitment and will only progress so far. You get out what you put in, and if your ambition is modest then your output will also reflect that. I am not here to judge. I am here to get you the body that your efforts deserve.
I want this book to reflect what I have done with my personal training gyms (www.upfitness.co.uk) which have revolutionised the industry away from ‘fitness fluff’ into serious and credible results-producing machines. How you employ the machine is up to you; just remember that while the advice contained in these pages is the summation of a huge part of my life’s obsession, merely having the knowledge is pretty damn useless unless you have the balls to act.
And not just act for a few days, but to be consistent and relentless when the lazy, procrastinating, excuse-making self that’s inside all of us rears his negative ugly head.
I WILL BE YOUR PERSONAL TRAINER ON THE PAGE
I’ve been called the world’s most successful personal trainer.
I truly don’t care about such hyperbolic statements, but what I do care about are two intrinsically linked goals:
1 I always wanted to create a unique business within the personal training industry.
2 I believe that the only way to do that is by being relentless in the pursuit of results over everything else. That means no fluffy towels, zero marketing spend on PR, changing rooms that are a world away from the luxury of our so-called competitors, and every penny and second of time invested in achieving just one goal – maximum results in minimum time. My philosophy is solely focused on giving a tangible and valuable return.
MAXIMUM RESULTS IN MINIMUM TIME
Maximum results in minimum time is the essence of this book. If you can grasp that then we have taken the first vital step to you achieving your goals.
I want – no, I demand – that you be impatient. If you have no sense of urgency then you will meander, find excuses, and ultimately fail.
What we are going to do in the chapters that follow is set out a blueprint for you to get the body that you want. This is my ‘ultimate transformation plan’ for men, and it covers everything from what to do in the gym if you’re a beginner through to maintenance workouts when you want to cruise; how to eat to maximise muscle gain and how to diet for rapid fat loss; and at the heart of this book is a 12-week training guide that is a first in the world of fitness books in that it gives you control over the parts of your body that you wish to focus upon and improve. You can’t reinvent the wheel in this game, but you will find a novel way to make this plan work for you.
As much as it is possible for me to do so I want to act as your own personal trainer.
The beauty of modern technology means that with a bit of extra effort and care we can add so much more than simply delivering this book and leaving you to fend for yourself. In fact, there is a massive danger
in that, when it comes to the world of exercise, many of you out there have never been properly exposed to the focused intensity of what a real workout is all about.
Fortunately, or perhaps unfortunately for the pain receptors entwined throughout your muscles, this book is the foundation of your programme, but we can enhance it with all the following benefits:
ONGOING ADVICE WHILE FOLLOWING THE PROGRAMME
The easiest solution of all is that if you have a question about the plan I will personally make myself available to answer you via Twitter at @HeyNickMitchell. All you have to do is put this amazing book cover as your profile pic and then ping your question over.
PROPER EXECUTION OF EXERCISES
We’ve gone to great lengths to illustrate every single movement in this book so that you know exactly what you’re doing in the gym. However, I also accept that there are limitations to two-dimensional photographs. If you want more guidance then you can go to www.UltimateTransformation.Guide or use Shazam to access video downloads of me running through every single exercise contained in this book.
SOCIAL SUPPORT
No man is an island, and while I am very much a proponent of the School of Tough Love, I am much more concerned about getting the job done versus being a hard-ass just for the sake of it. Over at www.UltimateTransformation.Guide there is an exclusive online forum for those of you following the journey and experience of this book. It’s a fantastic opportunity to share stories and to inspire, and be inspired by, people just like you.
THE ULTIMATE TRANSFORMATION COMPETITION
If there is one thing that I have learned about what it takes to motivate people to get into shape it is that a clear and defined goal trumps all. We are running a massive competition for those of you who get the best results from the main 12-week programme. All the details are on the website (www.UltimateTransformation.Guide). Trust me when I tell you that throwing yourself into this is the best thing that you can do to make the focused changes you need to transform your body.
WHAT RESULTS CAN YOU EXPECT?
The results that you will achieve are largely a result of three factors:
YOUR PARENTS
I am sorry but I can’t control your genetics and you’re stuck with the hand that your DNA dealt you. No one can change the shape of your clavicles or length of your muscle bellies. However, this book contains a unique programme that is all about helping you to sculpt your body in an extremely precise fashion. It isn’t a generic plan that treats everyone the same.
You can pick and choose the areas that you want to improve upon just as if you were working with me one-to-one in the gym.
TIME
I wish it was possible to create your ideal body in just a few weeks. But results – and one way for you to start thinking of results is as ‘positive adaptations to the stimuli that you place your body under’ – are always a function of time. Yes, amazing things can happen for some people in even as little as six weeks, but the longer you have the better your results.
This book has a 12-week programme that you can adapt to fit whatever timeframe best suits you. You can follow this book for a year and there is enough variety built in that you won’t get bored or stop seeing results. As a little teaser and hopefully a huge inspiration, here’s a before and after photo of one of my most famous transformations. This change, and I promise you there’s no digital retouching or even pushing his belly out in the before picture, took Glenn Parker just 15 weeks! You may not want to change as much as Glenn did, but when you look at this your excuses should evaporate.
© Courtesy of the author
EFFORT
Spot the pattern here? Maximum effort – if channelled intelligently – equals maximum results.
I cannot tell you how much you will change, but I can assure you that if you give it your all you will be astonished by what you can achieve. It is in your hands just as it was in the hands of these men pictured below who followed the 12 Week Body Plan.
MY BODY TRANSFORMATION BY JOE WARNER
© Courtesy of the author
There are times when I wish I’d never met Nick Mitchell. They don’t last long – usually for about a minute every workout when he’s pushing me so far out of my comfort zone I think I’m having an out-of-body experience. But that’s exactly what you need to do if you want to add the most amount of muscle and lose the most amount of fat in the least amount of time. And there’s no one better than Nick at getting incredible results quickly.
I first met Nick about six years ago when I was the deputy editor of the UK Men's Fitness magazine. He became a regular contributor, and his knowledge and experience of the body-composition game sparked two thoughts in my mind: was it possible for a 30-year-old to transform his body from marathon runner to cover model? And, if so, how long would it take? Nick’s answers – yes, and 12 weeks – came with the caveat that it was only possible if I did absolutely everything he said. I did, and ended up on the cover of the September 2012 issue of MF, which was soon followed by the internationally bestselling 12 Week Body Plan.
We’d proved that it was possible to make astonishing changes to your physique in just three months if you made it your number-one priority and worked your nuts off.
But it turned out that, for me, maintaining my new body was a bigger task than building it in the first place.
© Courtesy of the author
BACK TO SQUARE ONE
Fast-forward three years, to April 2015, and I was in the worst shape of my life. There were many reasons why I’d let it slip, but the biggest was leaving my job and setting up my own publishing company, launching a new magazine app called IronLife. The new business involved a lot of long hours, international travel and huge pressure, as well as having to quickly learn an entirely new skill set, and facing and overcoming new challenges with little experience on a daily basis.
As anyone with a busy job knows, the longer your working day becomes, the harder it is to find the time or motivation to work out. And once your four-times-a-week gym habit morphs into a four-times-a-week pub habit, it’s impossible to maintain your current muscle-mass or body-fat levels, let alone improve them. Eating well becomes harder, too, and soon you’re in a vicious circle where you can see your body get into worse and worse shape, and it becomes increasingly hard to get out of the downward spiral.
Before I knew it I was the same weight as I was at the end of my cover-model challenge – around 75kg – but with a body-fat percentage in the mid-20s, rather than in the low single digits. And I looked and felt a decade older than my 33 years.
In short, I was out of shape. In a bad way.
© Courtesy of the author
MISSION IMPOSSIBLE
And that’s when I got a call from Nick. The next thing I knew I was on a plane to Spain – where Nick has a state-of-the-art gym in Marbella on the Costa del Sol – to be the guinea pig for this book.
To say I was nervous is a bit of an understatement. I don’t think I’d ever been more worried about anything I’ve ever done before. Not only was I in terrible shape and harbouring huge doubts that 12 weeks would be enough time to turn my belly into a six-pack, I was also leaving London at an incredibly critical time for work. The launch of IronLife had gone so well that we were in the late stages of launching a second magazine, this time a free men’s fitness-lifestyle title called Alpha Man. I was going to be out of the country and would miss many important editorial and commercial meetings, and all the other essential teamwork behind a new magazine launch.
When I met Nick at the gym the following morning he did little to ease my concerns about whether we were faced with mission impossible – he was unable to stop laughing when I took my top off for our starting week-one photograph. But after sitting me down and talking me through his plan, I remembered why he is one of the best in the business. Yes, he said, I was in a very bad starting position – ‘You have cellulite on your stomach. In 30 years I have never seen that on a man’ – but I had one key advantage that I didn�
�t have last time: I knew exactly how hard this was going to be.
In that one statement he accurately summed up what lies at the heart of any successful transformation challenge, and that’s the right mentality. You need to throw yourself into a challenge like this without hesitation. You need to accept that it’s going to be tough and it’s going to hurt, and there are going to be times when you want to quit, but you need to want it more than anything else in the world. And seeing the ‘Before’ picture of my pale and tired face and skinny-fat body, taken moments earlier under the Spanish sun, was all the motivation I needed to make this challenge my number-one priority.
Nick then explained how we were going to crack this challenge. Imagine there are 100 boxes you need to tick to make positive body-composition changes, he said. The more you can tick off at the same time, the faster you’ll make progress. Before I arrived in Marbella I was ticking just one of his 100 boxes. It was the first one. The one that requires you to be alive. Now I needed to start ticking as many as possible. His takeaway point was simple: do lots of little things – no matter how seemingly insignificant in isolation – right at the same time, and they quickly accumulate and launch you onto the path of progress.
© Courtesy of the author
TICKING THE BOXES
Overnight I dramatically started ticking off his virtual boxes. I started working out – one box – but instead of just going through the motions, under Nick’s constant guidance I started training smarter and harder. That’s another one. I started thinking about every single rep and focused my mind on how the working muscle felt as I lifted and lowered the weight. One more box. And I swapped thinking about how much I hurt and how much I wanted to stop for focusing on why I was there and what I wanted to achieve. Tick, tick, tick.
Your Ultimate Body Transformation Plan Page 1
