G’day,

Today I’m gonna do something different.

Rather than reply in the “comments” section to all the awesome comments made on my Day 324: Daily Accountability: A Double Edged Sword blog post I’m gonna reply individually to each person in this post.

If this is your first time to this blog be sure to read all the comments below, you’ll discover an amazing group of people all with their own advice, perspectives and opinions (and great writing ability!).

Trust me, there is gold to be found in these comments!

Andrew said…
Hey Adam,

I think daily accountability is great with regards to blogging but I think visually it can be very hard. I would say it is nearly impossible to ‘see’ body differences on a daily basis much like weighing yourself on a daily basis, there is not much difference. However that said you do need to ensure that your training is sending you in the right direction.

For my first 10 weeks I was having BF evaluations every 2 weeks. Having now completed this I know believe this is too long as if your training is not getting the results you want then it is a large period of time to go through without making adjustments.

For my next 10 weeks which has just started I am having weekly BF evaluations both via electronic means and by caliper. I hope then if I plateau in any way I can spot it quickly and adapt.

Also, I strongly believe that after a hard week training you are at your lowest on Fridays and this often leads to thoughts that things are not going to plan!!!

All the best, you can and will achieve your results with continued perseverance.

Have a great weekend,

Andrew

Adam Waters Reply:

Hi Andrew,

I agree with you that it is difficult to see progress on a daily basis as our bodies can (and do) fluctuate daily due to a whole host of factors.

At a minimum I would also suggest weekly bodyfat testing to ensure that your training and nutrition methods are sending you in the right direction. Weekly (as opposed to daily testing/accountability) gives you a longer timeframe to work with but still short enough to see measurable results.

In regards to bodyfat testing I have found the “BodPod” to be a reliable form of testing. However, whichever way you decide to test it is important to use the same method on a consistent basis. I believe the variance is actually more important than the raw number.

I look forward to hearing more about your results from your 10-week mission. Train Hard!

Adam.

September 28, 2007 8:16 AM

Anonymous said…

At this point you may have unrealistic goals. Perhaps you need to either focus on caloric deficit (w/some cardio/weights) to reveal existing abdominal muscle or bulk up with weights and extra calories for building muscle. The reason “M1″ showed more considerable progress was due in large part to the fact that you had less muscle and more fat at the beginning of the process. It is probably not realistic to expect a lot of further physique definition and fat loss at the same time.

Adam Waters Reply:

Hi,

Thanks for your input. There were a lot of factors that contributed to my “M1″ success. While my training and nutrition was completely dialed in for those 12 weeks I actually put a large part of my success down to my PRW which I discuss at length in my free report, My Biggest Secret. You are right, I may have unrealistic goals for this mission, however past performance can be a good indicator of future success (if it is accompanied with the the same drive and discipline.

Cheers,
Adam

September 28, 2007 8:37 AM

Kristiina said…

I’m going to say how I have experienced it..

I think taking pictures can bring your mood down or lift it sky high. I have also taken a pic almost every day and by now I know how much my body can differ. It depends on how much I have drank, eaten, slept, worked, stressed.. If I know that I have been good and then don’t see it on the pic.. it can drag the self esteem down. However, I think I have learned to cope with that and accept that there are the great days and then there are the good days. Because every day is better than how I lived before, even if the pic doesn’t tell me that…

Adam Waters Reply:

Hi Kriistina,

I think you have hit the nail on the head. As someone who is doing the same thing (awesome work by the way!) I think you speak with authority on this daily accountability topic. As Andrew discussed above it is unrealistic to expect visible change every day, however I will say that were some days when I actually could see visible progress from the previous day.

These days were very rare, and they usually came after a double cardio session in which I would burn 1000 plus calories over the two sessions. When you couple this with a 500 calorie deficit from food intake it is quite possible to see a change I believe. However, this approach may be considered “extreme” by some experts so I don’t recommend this approach for everyone. The important thing is to find what works for you, then GO MASSIVE!

You have tapped into a very powerful accountability technique Kriistina and if you keep going your success (however you may define it) is inevitable as you have already layed the platform and ingrained a powerful and positive daily habit into your routine.

Cheers,
Adam

September 28, 2007 12:22 PM

Ryuerik said…

Is taking daily pictures a double edged sword?
It could be if you do not know enough about your body (see part of Kristiina’s post).

Is it possible that you may lose confidence and self-esteem if your daily pictures aren’t showing the progress that you feel you should be making?

It is possible if you let your self down. When I look at my pics and do not see much difference between day 16 and 18, I just get angry and go for an extra cardio in the evening(but I am at Mission 1 “loose fat”)

Is it possible that this daily accountability strategy can backfire on you and cause you to quit?

Only if you fall in depression and you are a quitter !! Not your case (you are not allowed to quit!)If you do, I am going to find out where you live and drag you to the gym!!!Remember I am in Takarazuka, 30 min. from Osaka!!!LOL

Maybe you should take 2 or 3 weeks of rest…completely.
Eat a lot of proteins carbs, bulk up a little, gain 2 or 3 kg and transform it into muscles…I’ve read this in various forums.

Everything is possible, if we make it happened…
Ciao!

Adam Waters Reply:
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Hi Ryuerik,

Haha, I love it! That’s the spirit my friend. I have been checking your progress regularly and it is great to see that you are taking daily pics as well as you have definitely made visible progress since you started your current journey.

Knowing that you live only 30 mins away from me will definitely keep me in check!

Cheers,
Adam

September 28, 2007 4:30 PM

Anonymous said…

I can see what you mean about how not “seeing” daily progress can make you feel abit low – esp after working your butt off at the gym, BUT, if you look at the differences over a week, or month or year, it is extraordinary! that is the beauty of taking pics everyday, the fact that over time you CAN “see” massive change, and that would keep me going i reckon!

You have made incredible progress so far, keep going! one day soon you will be looking like that ‘visualisation’ pic and that will be spectacular!! and you’ll have a record of every day, every ‘baby step’ it took to get there. victory all the more sweet!

LTY Kel.

Adam Waters Reply:

G’day Kel,

Thanks for your positive energy. You are so right, when I look back on the progress I have made previously I know precisely where I was in each moment in time, and because I log my workouts and nutrition plan obsessively I also know what it takes to get back into (and exceed!) my previous condition.

Cheers,
Adam

September 28, 2007 7:22 PM

Jeff McBride said…

When I was in the best shape of my life, I had no idea what was happening to my body because I only appeared to be in slightly better shape, even after months of effort. Then, almost overnight, my body transformed. Some people were shocked. I remember standing in the mirror transfixed by the muscles I had always dreamed of. I believe the body crouches a long time in the grass before springing forth into the light and the bewildered herd.

The most important thing is getting in to the gym. If knowing a photo is coming gets you off your butt and in to the gym then it is clearly one of the keys to the kingdom. Your past consistency has shown that you are more than motivated, you are focused. That is a key. Once you are working out, you can bring great intensity into every movement because you know your body won’t break. That kind of confidence is another key to the kingdom.

When you are blazing through a harsh workout with that wild look in your eye and that crazed smile on your face, you realize that pushing a fit physique is thrilling. Amidst the pain, there is anticipation, effort, victory and relief, over and over again. We may not be keymasters yet, but It’s a thrill ride and you know it, mate. And when it’s over, you know you’ve done something special. You may as well be on the field with a rugby ball or sword in your hand gazing upon the carnage in your wake. You stand there with iron on the floor around you and see in the mirror exactly what you are. A warrior. The King of beasts.

Jeff McAdamfan

Adam Waters Reply:

Hi Jeff,

Jeff, what can I say mate! You are an absolute master of the written word. You write with such passion and positive energy that your words literally jump off the page. I don’t know if you have a blog (or if you are a professional writer) but you should definitely start one!

More than that you are absolutely right, confidence and intensity are the keys to the kingdom and they both feed off each other. Symbolically we are warriors fighting weight racks and cardio machines, however the greatest battle we will fight is with ourselves.

Will you go above and beyond the pain threshold and pump out that last rep or do that last 5 seconds on the treadmill.

It is in these moments of decision that are destiny is shaped.

Sincerely,
Adam

September 28, 2007 8:20 PM

Min said…

Here’s some questions you can ask yourself to determine your results: how’s your diet coming along? have you maintained at least an 80% compliance level with it? have you maintained a diet that’s been the same since mission 1? Why have you (not) changed your diet since then? Has your body adapted to this new regime you’re putting it through? (not to sound condescending, but)

Are you absolutely aware that nutrition is THE most important factor in revealing that six-pack? So, ask yourself these questions, see where you’re steering off and find a way to get back on the road to success because we all know that you have the ability to attain this goal that so many others dream of.

And, personally, I think daily pictures/blogging is a great tool to use. Instead of thinking in terms of motivation for these pix…think of them as you say “positive pressure” and as accountability factors – which is important for consistency.

Keep at the hard work, you’re doing great!

September 29, 2007 1:15 AM

Adam Waters Reply:

Hi Min,

Thank you very much for your advice and your kind words. I am constantly evaluating my nutrition plan and making adjustments when I feel it is necessary. I let my results dictate my approach and I also believe there is no absolutely “perfect plan” for me (or anyone).

I think personal trainers the world over know that the “perfect plan” will not help someone lose weight if they don’t get their head right first. With that said, there is still so much I have to learn in regards to nutrition and training, especially with “building muscle”. No doubt my plan and strategies will evolve over time as I continue to learn what works for me (and what doesn’t).

You are also right about “positive pressure”, nothing else comes close!

Cheers,
Adam

September 29, 2007 5:49 AM

Suzette said…

First off, I admire your dedication to even take daily pictures (Kristiina, too). I have yet to establish such a pattern. I can see how it can make you “perform” for your “audience.” But at the same time it is still just you who makes the decision to get off your butt and get the work done. You can only answer to yourself what you have done today.

Can you lose confidence? yes. but again only you can decide to “listen” to that part of you. all you have to do is look at your transformation and know that you have come a long way and have maintain
ed your transformation. that too can be a great confidence booster. something i tell myself is “look at how far you have come. and i did it all myself” no one did it for me. do i have a ways to go? yes. even though i don’t take pics daily, i know where i started, where i am at and where i want to be.

Keep looking on to your final goal. you will get there. you just might have to change things up a bit. Sorry for the long post.

Adam Waters Reply:

Hi Suzette (my fellow blogging warrior),

First and foremost I want to thank you for your supportive and empowering comments. You have been without a doubt the most dedicated commenter on this blog since I started! Even though you don’t take daily pics you have done a remarkable job yourself in transforming your body. Like Kriistina I believe your success (however you define it) is inevitable due to your dedication and drive to hold yourself accountable.

Sincerely,
Adam

September 29, 2007 9:09 PM

James said…

I haven’t started the MS program level 1 yet, I finished the preparation and will start this week, but unfortunately I will not take daily pictures of myself for some lame reasons, I don’t live alone. Anyway from your day 295 to day 324 look at your right arm! It’s clearly increase in volume, why don’t you simply measure it? That way you’ll see results, probably not on a daily basis, but on a weekly basis yes.

Adam Waters Reply:

G’day James,

Great to hear that you are starting Surge this week. Train hard mate and I will be following your progress and keeping you accountable buddy! Yeah, I should also pull out that tape measure one of these days!

Cheers,
Adam

Thanks again for all the wonderful comments. I really appreciate you guys because knowing that you are there keeps me accountable and helps me push above and beyond the “pain barrier” every single workout.

Until tomorrow…

Eat Clean,
Shred Hard,
Think BIG!

Peace,
Adam Waters, NESTA-CPT

G’day,

Wow! I’m kinda lost for words at the thoughtful comments to the questions I asked in yesterday’s post.

Just When I Started To Get Down…

You guys have really blown me away! Just when I start to get down on myself you guys have really given me a lift, and more than that you have also given me great advice.

Today is one of those days when I re-connect with what the essence of this journey is all about. When I started this journey on November 8, 2006 I had no idea where it would take me.

Life Really Is A Journey!

However, by Day 42 I resolved within myself to keep going after I finished Mission 1 because I began to realize that life really is a journey, there is no final destination.

This is especially true of a physique transformation challenge. For as long as you continue to draw breath your body (and mind) will be with you.

Your body can only continue to operate at optimum levels if you give it the required stimulus through exercise and proper nutrition.

If you rest on your laurels after you have finished your “12 week challenge” your body (and mind) will soon reflect the current effort you are putting in. It may come relatively slowly but trust me, it will come.

The Essence Of This Blog

This “life is a journey” mindset is now the core essence of this blog and why your comments yesterday resonated with me so much because you can always learn (and implement) new ideas and techniques. You can also reassess your strategies and renew your passion and drive as you progress through your journey.

I’ll Be Back Tomorrow…

When I posted that entry yesterday I had intended to reply to each comment individually, but to be honest I hadn’t anticipated such a large response!

In order to do justice to your thoughtful and supportive comments I’m gonna have to make a separate blog post tomorrow and answer each comment then. This is because I had to work today (I usually have Saturday’s off) and I have just gotten home from the gym so I am pretty hammered right now!

I promise I’ll be back tomorrow to reveal my answer, and respond to each comment.

Until tomorrow…

Eat Clean,
Shred Hard,
Think BIG!

Cheers,
Adam Waters, NESTA-CPT

P.S. Go to Day 324: Daily Accountability: A Double Edged Sword to read yesterday’s post and the thoughtful comments from Andrew, Anon, Kristiina, Ryuerik, Kel, Jeff and Min.

P.S.S. Below are Day 325 pics for September 29, 2007: Mission 3 Phase 2 – Day 31 of 70

G’day,

Ooohhh man…another intense training session today!

Fat Loss Circuit Training Progressive Overload

I went all out on Fat Loss Circuit Training (FLCT) for Part 2 – from the Metabolic Surge training program I am following for M3: Phase 2 – which consisted of circuit sets for shoulders, triceps, quads and hamstrings.

What makes FLCT so intense is the fact that the 40 sec. “rest period” calls for HIIT cardio. So basically there is no rest period on FLCT, you go full-on for the duration doing a total of 22 weight training sets combined with 880 seconds of HIIT cardio!

The great news is that today I increased rep counts for shoulders (15 kg dumbbell press) and weight increments for quads (105 kg squats) from my previous FLCT workout.

Increased Cardio Capacity

I also noticed a dramatic increase in cardio capacity for my HIIT cardio “rest periods” doing skipping (I prefer skipping because it is a stationary exercise that doesn’t tie up other cardio equipment in the gym).

After the first 10 sets of skipping I usually switch from “double jump” to “single step” skipping, however today I was able to maintain the more difficult “double jump” technique for the whole 22 sets!

My M3 Success Is Inevitable, Or Is It?

Clearly I am gaining strength and endurance as I progress through the final stages of Mission 3, as these numbers don’t lie. As I have said many times previously I am now lifting, benching and squatting more than at any time in my life.

Now couple these gains with the “positive pressure” that real-time accountability forces upon me through uploading daily pictures onto this blog, and it is inevitable that I will reach my goal of a shredded six-pack by Day 365, or is it?

My M3 “Holding Pattern”

I gotta be honest, I sometimes feel that my daily pictures don’t reflect the gains I am making. I actually have that feeling today, it looks as though I went backwards from yesterday as there is less sharpness in my abdominal region.

Truth be told, I have felt this way for a while now. I feel like I’ve been in a “holding pattern” for a large portion of Mission 3. I know I have made incremental gains, especially when I compare my Day 230 pictures to today.

However, since I got back from Australia on Day 281 I don’t see much progress in my physique even though I have been training my butt off consistently during this time!

Why M1 Was Different

I think the problem I have is I keep comparing myself to the massive progress I made during Mission 1, where almost every day my body transformed in a forward manner. Looking back now, I am almost amazed at the progress I made during M1.

However, the big difference with M1 was the fact that I channeled my 6 years of pent-up anger, depression and frustration into those 12 weeks. As I spoke about 7 days ago in my Day 317: Pain Vs. Regret blog post, I took full responsibility for where I had found myself and understood that the “pain” I was about to unleash on myself was a necessary part of the process.

To be honest I don’t feel that way anymore. I now wake up every day happy and content that I am finally living my dreams, and the fact that I have maintained a decent physique for 9 months now!

I Have Three Questions, What Do You Think?

Anyway, back to the title of today’s blog post!

In light of my limited visual progress over last 2 months, is taking daily pictures a double edged sword?

Is it possible that you may lose confidence and self-esteem if your daily pictures aren’t showing the progress that you feel you should be making?

Is it possible that this daily accountability strategy can backfire on you and cause you to quit?

My answer to these questions and the reason why I think so will be revealed tomorrow.

In the meantime, I’d like to hear your thoughts and experiences on your own daily/weekly/monthly progress picture strategy and how it has impacted your overall physique transformation progress.

Until tomorrow…

Eat Clean,
Shred Hard,
Think BIG!

Cheers,
Adam Waters, NESTA-CPT

P.S. Below are Day 324 pics for September 28, 2007: Mission 3 Phase 2 – Day 30 of 70

G’day,

Yesterday I discussed my M3 Final Shred Phase with the goal of getting a genuine six-pack in the next six weeks.

I also discussed the power of real-time public accountability. This real-time accountability (RTA) factor played a massive role in my success during M1 & M2.

The RTA Force Field!

In fact RTA drove me with such force there were days during the early stages of M1 when I would literally run 10 blocks to get my pre-planned meal in at the right time (I have a full-time job so my schedule doesn’t always fit into nutrition plan).

Every evening when I came home to take that day’s picture and upload it live onto my blog I always asked myself the following questions, “Are you worthy of a picture today?” and “Have you done everything possible to make progress today?”

The answer I got was yes almost every single day, minus my 2 week vacation to Australia over Christmas when I lacked focus.

Why I Now Look Forward To Taking Daily Pictures!

Instead of it being a chore I actually began to look forward to taking my daily picture because I knew I had done the work that day to edge incrementally closer to my dream physique.

In fact I enjoyed (and still do) seeing my physique transform in front of my eyes. Let’s face it, pictures don’t lie!

I cannot stress enough how empowering it is to take daily pictures AND hold yourself accountable in real-time by uploading those pictures onto a blog where other people will see them.

This creates the “positive pressure” required make a rapid-fire physique (and life) transformation by taking you way out of your comfort zone.

The truth is you must get out of your comfort zone both physically and mentally in order to make massive changes in your life in a short period of time, no matter what your goals are.

Are You Game?

Therefore, my question to you today is, “Are you ready to harness the power of real-time accountability for your physique transformation goals?”

If you answered YES I have some great news for you, you can harness the power of RTA on this very blog! If you currently have a blog (or start one in the next 24 hours!) that documents your own physique transformation journey then I will exponentially increase the accountability factor for you.

How Will This Work?

Simple, I will put a link to your blog in the RTP VIP Members Blog Roll which is displayed in the right-hand nav bar. As I believe daily blogging (documentation) is the most effective way to journal a physique transformation I will rank the blogs in a specific order.

Translation: Those who blog more often (daily is best) will get “top billing” on the RTP VIP Blog Roll. Also, once you finish your journey I will feature you and your blog in the RTP VIP Newsletter that is distributed to thousands of readers.

The Bottom Line

This will force you to get out of your comfort zone by increasing the “positive pressure” on you to follow through on your physique transformation goals as you will have ready-made stream of visitors to your blog almost instantaneously. (I currently have daily readers from 85 different countries).

Let’s Get It On!

Ok, first go to www.RTP-VIP.com and sign up for your free membership and bonus report. In a few days time you will receive an email from me that will direct you to an online form where you will submit blog URL details.

Once you submit your blog details to the above URL I will have you up and running on the RTP VIP Blog Roll within 24 hours.

To get a visual of the RTP VIP Member Blog Roll in action just go to my blog and look down the left-hand side and you will see 17 of your fellow members who have already taken action.

You too can join Kristiina, Suzette and Dougal and be among the most successful and dedicated RTP Bloggers in a matter of days!

On a technical note, if you are looking for a blogging solution that is no cost and simple to use I recommend www.blogger.com

I look forward to seeing you on the RTP VIP Member’s Blog Roll…

Until tomorrow,

Eat Clean,
Shred Hard,
Think BIG!

Cheers,
Adam Waters, NESTA-CPT

P.S. Guess what? My gym was closed today! Not a big surprise as they have so many random days off. Anyway, I still got in a dose of cardio with HIIT sprints and skipping along with ab training and push-ups.

P.S.S. Below are Day 323 pics for September 27, 2007: Mission 3 Phase 2 – Day 29 of 70

G’day,

Well, the time has come to turn the heat up…on myself!

My singular focus for the next 42 days is to carve out a genuine “full frontal” six-pack.

A six-pack that far exceeds my Mission 1 & 2 efforts. Yes, it is time practice what I preach and achieve the Mission 3 goal I set for myself way back on Day 230: Mission 3 Goals & Accountability.

After going through this “cutting process” twice before I know what it will take. I have learnt a great deal from my two earlier attempts, I know what I did right and more importantly I know where I went wrong.

I have never felt more ready to take on this challenge publicly in real-time. Over the last 92 days of M3 I have built a solid foundation, I am now lifting more, benching more and squatting more than at any time in my life.

Now it is time to shred that muscle by burning off the last layer of fat around my stomach and finally reveal that elusive last row of abs!

The Programs I Am Following:

1) Nutrition: Burn The Fat, Feed The Muscle – This ebook is the “holy grail” of fat burning nutrition principles, guidelines and tips. I constantly refer to BFFM as I design my nutrtition program for each Mission.

Click Here for more information on my personal experience with BFFM and RTP Bonus Supplement Report.

2) Weight Training and Cardio: Metabolic Surge – I have previously used this “cutting program” for Mission 1 and Mission 2. The core of Surge is a 36 day program consisting of 3 twelve day cycles. These cycles are further broken down into 3 different phases with high intensity/high rep training synced up with a low carb/low fat nutrition plan.

Click Here for more information on my personal experience with Metabolic Surge and RTP Maximize Surge Bonus Pack.


3) Abdominal Training: ABSolution – After spending the first two missions following Flatten Your Abs I have decided to change up my ab training program and incorporate Shawn Phillip’s ABSolution program. By the look of Shawn he certainly know what he’s talking about!

ABSolution: The Practical Solution for Building Your Best Abs (Amazon.com Link)

Are You Up For Real-Time Accountability?

What’s your plan for the next 6 weeks? If you are on a “cutting phase” yourself let’s hold each other accountable! You can follow along with me in real-time as I “cut up” and I’ll do the same for you by putting your blog in my RTP VIP Blog Roll.

Even though my time is extremely limited I’ll visit your blog regularly over the next 6 weeks and keep you accountable if you’ll do the same for me! Let’s do this! Just sign up at www.RTP-VIP.com to be eligible for real-time accountability with me and other RTP VIP members.

Until tomorrow…

Eat Clean,
Shred Hard,Think BIG!

Cheers,
Adam Waters, NESTA-CPT

P.S. If you do sign up at www.RTP-VIP.com you’ll also get instant access to my free report, My Biggest Secret. What are you waiting for? Let’s get it on!