My 1 Year Body Transformation | Fitness Tips & Motivation
I’ve been trying to keep fit since the
age of 16 in 2013 as back in my teenage
years the only thing I regularly lifted
was whoever sat on the other end of the
seesaw this last year in particular I’ve
really pushed myself but I’ve never
really been someone who’s felt compelled
to force my progress pictures down the
throats of my followers that’s just not
true I’ve thought long and hard about
whether to make this video because I
don’t want it to come across in the
wrong way I thought I’d show some of my
friends my before-and-after photos from
this last year don’t pout I remember my
absolute like that then I turned nine
what are you doing
a caress transforming myself
transforming what you do
what do you transform me when you
transform your content pitchy try this
right now don’t bleep my swear words you
game let’s try it now for I’m big fun
I’ve got to say of the way you’ve you
swap the picture behind you so it looks
like it’s a dick like a different period
of time and that yeah I’m just breathed
in you know I’m actually really proud of
you Chris you’ve you’ve put in a lot of
work in the gym and you come really far
but it’s a shame there’s nothing you can
do about this hallo to ghost nose oh my
name is Chris empty and I can gain money
muscleman subscribers pathetic
congratulations you’ve got some ABS now
you’re still you’re still five for two
though you can’t do a gym for that mix
feedback what made up my mind was
thinking if when I first started try no
whoa
my body back when the only thing I
consistently worked out was whether I
can count up chocolate orange is one of
my five a day it would have helped me
matter today I want to show you what
I’ve done this last year and share with
anyone who’s trying to work on their
body and get in better shape everything
I’ve learned so far so first off this
was me back in 2013 I’ve never been fat
but I’ve always had that sprinkling of
as your mother tells you
poppy fats but at some point it stops me
poppy fat and you become just fat can we
just talk about that tan by the way who
allowed that to go outside with
Instagram and the love island stuff
these days you know that’s all image
it’s just far too much pressure on your
body you should be happy whatever you
look like there’s more to life than
looking yourself in the mirror 9 times a
day but if you are someone who’s trying
to improve your body after you take the
nine to account it should hopefully help
so when I started out in 2013 doing
actual workout stuff I started at home
cuz none of my close friends went to the
gym and no wonder my friends didn’t want
to be close to me with vests like that
after a while I did stop going to the
gym and got into eating really healthy
so I was in quite good shape in 2016 the
summer following that I kind of lost it
eating barbecues and drinking in the
summer by August 2017
I was looking like this and at this
point I kind of look to myself and was
like okay next summer I want to look
good so then and there I said goodbye to
the love of my life
breakfast pancakes my girlfriend can see
that after a year or so of exercise I
might actually be a totally
lucky she stuck around I started to get
into it again but then Christmas was
heavy at the start of January I looked
like this for the next ten months I then
really push myself I set myself a target
of exercising six days a week I’m doing
like a bit of exercise on each day I’m
eating as helpfully as I could with the
exception of one day a week eating
whatever I liked and doing no exercise
so I have three types of workout gym
sessions ab workouts and runs I’d
usually count football here but because
my injury even injured Chris oh you
should have mentioned what an I would
say if I’m doing a gym workout I’ll get
up as early as I possibly can that way
your brain hasn’t had time to wake up
and realize how horrific an idea going
to the gym at six of coffee
knowing you Fusco the gym is a scary
place the treadmills the only thing that
you really trust and that’s probably the
thing you’re most likely to get
massively wrong out of all of it
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don’t let it put you off first bit of
advice is to start going with a friend
or what YouTube tutorials if you don’t
have any mates could still probably find
them for you on my history when I first
started off I was always really worried
about doing things wrong
don’t ever be worried about people
laughing at you for doing an exercise
slightly wrong it’s ridiculous those
people are just the worst if you’re
gonna laugh at something than laugh at
this guy’s massive earlobes
they’re humongous I do just want to say
I’m about as qualified to preach about
fitness as I am about consistent
uploading I’m always trying to learn how
to do things better and I’m not an
expert okay and I don’t think I’m one
what’s this like you would rogue the
short pack opening so don’t take
everything in this video as fact I used
to go to the gym much less and for about
an hour and a half and if you make it
that long it just becomes so much bigger
in your head nowadays I say 40 minutes
and then I can stay longer than that if
I want
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and just like Meza is all playing at
home I turn up so much more often on
each exercise I do I’ll be preset
there’s so much rubbish out there from
health sites and gym sites and stuff so
for all the stuff I do know about I’ll
put all the relevant links in the
description below to check out their
selves something I found out recently
there if you push yourself to failure on
each exercise it increases muscle
hypertrophy a term for the growth of the
size of muscle cells compared to
stopping when you know you could do more
reps but you’ve got to do it safely okay
it’s it’s a fine line
which brings me on to my next point do
bench press with a friend always pushing
yourself to fail you on this is of
course the most efficient way of
building muscle right up until you fail
at which point you lie there for a
couple of minutes deciding whether to
keep your life and call for help or keep
your pride and be quietly crushed to
death now most gyms will usually have a
guy who likes to think he’s the alpha
male of the territory usually wearing
some sort of stringy vest that says I
look at myself in the mirror during sex
you can find them by following that the
grunting sounds coming from the weights
area the volume of this depends on how
they’re taking to the boys quite often
these the people that just discard
weights in midair if you’re just kind of
swinging waist down once you’ve lifted
them up and you’re halfway through the
exercise then you’re literally not
making the best use of your time you
know you’ve got it you’re missing out a
few seconds of hanging down and watching
your muscle now this is another section
I’ve read up on so you can check all the
links in the description below the
relevant stuff here but in between 1 to
12 reps on an exercise is the most
efficient to get your muscles filled up
again though you’ve got to be doing it
to failure
in efficient on the scientific studies
they’ve done on muscle hypertrophy
there’s never been a big enough
difference between 1 to 12 reps to
conclude it makes any difference at all
which is really interesting
if you’re going to failure on any more
than 12 though then you begin to see a
decrease in results now another thing a
muscle definition is something that I
only found out about recently but that’s
to do with how tone your muscles are
common misconception about muscle
definition and tone is you have to do
more reps it’s actually about how long
your muscles are contracting with more
reps you’re just more likely to spend
more time with your muscles contracted
more reps perform at a slower time is a
good way of getting good muscle tone
unfortunately this means that in the
last 10 minutes of your workout you’re
gonna look like you’ve been on the
senior yoga class weight which you might
have been I appreciate every one of my
1.4%
or subscribers age 65 and plus out there
unless you’re driving the car in front
of me isn’t even legal to drive that’s
life don’t worry we won’t even need milk
from the shops by the time we get there
we’ll have starve to death
finally fix it up with squats lake press
conferences lunges
that’s all thing I will show you them
today you’ve booked some ankle
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you decide now abs are like youtubers
you can get about 15 minutes of work out
of them each day before they’ve had
enough I’d actually been following like
a timed out workout on YouTube since
yeah when I first started so four years
you get like the 40 reps of an exercise
and then you get 15 seconds rest time
and it’s like got different segments
recovery they started adding mid rolls
into the timed workout I know that’s a
little hypocritical but you started
having to halt your workout and sit
through the same grammarly out just like
they see a youtuber and assume you’d
fail a year for a spelling test that was
one time so I went for the level one
workout for ages like look there’s
something to do like okay if I do that
for like a year that will definitely get
me these ABS you know since then I’ve
gone on to doing like exercises where I
can do up to you know like more like 12
reps instead of 40 we should obviously
increase muscle hypertrophy and
everything like that so yeah I feel like
I’ve got good results from moving on I’m
incredibly lucky when it comes to where
I lived Jersey has these like amazing
coast paths to just go on bond on and
that is just great for fear in your
minds or forgetting any worries at the
end of the two miles of pretty much
forgotten that we’ve probably got
another year in the Europa League no
blend any kind of workout quite relaxing
I really recommend it you do have like a
period way of worrying about something
it’s just you can literally just go to
the gym for an hour and come back and
you feel so the Dolphins you feel so
much better and
like giving your mind an hour of Rights
crazy so like Jim sessions what I do
have runs is I go for twenty minutes or
two miles
he’s an app called Strava they’re not
paying me I used to go for like
40-minute runs but they’re just less fun
than going for two 20 minute ones
they’re just easier to take on also if
you do two 20 minute runs your heart
rate goes up and down twice so it
actually burns more calories than if you
just did 40 all in one go I also found
out recently about running compared to
losing burns about three times more
calories over the same distance diet is
a diet is a constant internal battle
imagine your Legolas and fast food and
alcohol is that Eric I trying to slip
under your defenses and destroy your
rock-hard abdominal helms deep films
like I said all week I try knee as
healthy as I can with the exception of
one day where I just pig out what that
means is I give myself three cheap meals
for the week well it started like that
anyway I’d count a portion of chips
there’s one cheat meal and a sticky
toffee pudding is another then after a
while these cheat meal became three
forces a beverage bread for the table
got carried away faster than when I
asked ran out of what it was like being
the second best player in the world
just being aware of how many calories
certain things I eat have in them makes
a huge difference alone for example as a
teenager I always used to try and start
off my day right with a bowl of shredded
and some milk in the morning full of our
partial mighty 10 minutes in the shower
another 10 minutes if I wanted to matter
what else I did helping a porridge has
about 300 less calories than helping
Freddy’s and like I actually prefer
porridge so I was quite annoyed the day
that I found that out I’ve always liked
sausages and chicken about the same but
sausages have generally like three or
four times as many calories in you just
don’t know unless you’ve looked it up so
that’s half there now protein you should
have about 0.8 grams of protein for
every kilogram of bodyweight you have
you should have a bit more if you’re
like actually doing exercise and trying
to put on muscle but I always have a
protein shake when I
at the end of a walkout unless it’s
directly before meal otherwise it’s just
all pointless you might just have a
chicken
I guess it’s maybe about half the time I
have a protein shake what it’s the
weekend now in terms of dinner eating a
helping out of a bowl is a great idea as
opposed to a plate I used to always have
dinner at the plate and like you just
end up subconsciously taking helpings
that are just way too big for you plus
if you finish that helping it’s like
okay you want seconds you’re gonna have
to get for at least one doorway to go
get it fatty no here a lot of people
these days telling you to avoid
processed foods food companies tend to
stick like things that make it taste
nicer but that tends to add unnecessary
calories compared to if you cook it
yourself
the problem is people generalize that
time just because something’s processed
doesn’t mean it’s bad for you head over
12 good friends on Facebook and they’ll
tell you to avoid them like they would
vaccines now it’s a sad day when you
find out how many calories alcohol
hasn’t it I’m not actually gonna tell
you today I don’t want to be that guy
but yeah it’s not great calorie wise
I’ve seen in addition to its fun side
effects what’s that one oh yeah liver
disease spirits are generally much
better than beer I’m not sure that in
calorie wise anyway and it’s a good
excuse when you’re asked why you’re
drinking a delicious cocktail instead of
a Foster’s well that’s what a friend
told me anyway I generally go for JD’s
and Diet Coke and while absolutely
disgusting soda water and vodka is even
better so I usually look for foods that
are high on the satiety index like
morgues mom they’re really good at
making you feel like you’ve had enough
of something but polonaise instead of
breathing lastly I have tea instead of
food to try and fill me up and sort of
keep me eating something a lot some
editing’s only I find this a really good
way of keeping pull and not snacking
unless you have six cups of tea a day
which I just think nowadays are for
though I have to put limit myself seven
sugars in each so that’s my lifestyle
and what I’ve been doing for the last
year now you know that and now we passed
the ten-minute mark it’s probably time
to show you my progress pictures
so this is four months in from January
doing well my photography skills have
gone the other way though background
beat up nicely he played three public
your idols number one come from that
when we filmed our bumpers he had a
challenge in the summer I remember
checking the footage in being like
tumblr reddits here I see go please go
for the comments in this one I can tell
you seriously though what is your ab
workout now you know right 13th of June
this was in the Lake District the old oh
sorry I didn’t see you taking a photo
there this was one of the best days of
my life
sorry this is just turning into a diary
but this is me eating a scone in front
of France Argentina you know the full
three another month on from that the
World Cup was over I’ve been to water
and back things here would have been
very different with the amount of dark
fruits consumed if England had been in
the final then we recorded the video a
month later with only getting buried
alive
I never looked anywhere near like this
in my life so yeah I was very happy now
finally these little lost photos I took
before Christmas so 10 months on a year
and three months after I took this one
in 2017 yeah I was just so proud of how
I looked just look at me I’m like oh
look at those arms there’s a video in
there somewhere surely oh oh that
there’s AI I saw a lot of areas I want
to be free of legs particularly because
I have to be able to trade them for like
the last year because my injuries
alrights my head could fit in out
that was before Christmas and then and
then because I my uncle even helps
exercise really but this was last week
so I’ve kind of limited the damage
relatively okay yeah hope you can take
something away from this whoever you are
I’m gonna spend the next year with a
little bit more assists on working on my
mental health because that is more
important than any discipline to Univera
none of this means anything if you don’t
take your happy up there anyway I hope
you’ve enjoyed this insight into my life
please subscribe if you are new around
here I would massively appreciate it
thank you so much for watching and I
shall see you later
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transforming get out of here
