The Best Workout that Changed My Body (Model Workout)
Growing up, I was a chubby kid. As a teenager, I was “skinny-fat” - I had a tummy but lean arms and legs. I have tried everything to burn that belly fat off; right from detox teas, waist clinchers, sports, Pilates, limiting my calorie intake, weight lifting, strength training, eating only health food for months, lemon water, even K-Pop stars’ diets… you name it and I’ve probably done it.
Then I finally found something that worked out for me. I stumbled across it on Reddit, and I shared it with my friends, not thinking that it would actually work.
Except that it did.
A friend who had gained 10 kgs because of her thyroid lost nearly 8 kgs in a matter of a couple of months. Another friend - who’s quite skinny and petite and struggled with weight gain - saw her body get more toned in just a couple of weeks.
So I decided to try it out as well - and I could actually see a difference in just a week’s time (as crazy as this sounds). A few pants I had that I always felt a little insecure about wearing actually felt LOOSE at the waist! I couldn’t believe it!
Now, for a little disclaimer. The person who created these workouts happens to train models. They are specialised in model training- reducing waist cm, hips is their specialty. HOWEVER. They were accused of filming their clients in their gym bathroom. Their spouse eventually took over the company. But that still doesn’t sit right with me. So that means that I will not be buying any of the company’s products, even though the work outs are really effective and require minimum equipment.
So I did a little bit of sleuthing - and found 5 out of 6 of their workouts for free on Reddit.
I’m going to share the link that I found on Reddit. I am NOT responsible for uploading the files. I have no role to play in it. These have been available on Reddit for literally years. I have no idea who the original distributor is, either. Also, these videos are quite old. I’m sure that the new ones are different from these.
The workouts range from 20-60 minutes (most of them are at 40 minutes though). The best part is that you can do these anywhere.
The only equipment you really need:
- yoga mat
- Slide discs/ wash cloths
- Ankle weights
- 3 pound dumbbells
Here it is (the link)
The nutrition guide:
(I have not come up with this. Do not hold me responsible if you do not agree with what the trainer says).
1. Calorie intake: 1600 calories
2. No juice, rice, pasta, potatoes, bread 2-3 hours before you workout. If you must eat, it has to be low calorie protein or lean (eggs, protein shake, lean protein, salad, vegetables).
3. No carbs after 3 pm.
4. Dinner should be protein and vegetable based.
5. No protein for 1-2 hours after workout. Fruit juice, fruits, vegetables and starchy carbs are fine.
6. Only treadmill for cardio. Slow jogs. No weights for lower body, outside of the program. No lunges, squats or deadlifts. Yoga and Pilates are fine. I personally do 12-3-30.
How I use this routine:
Monday: workout 1
Tuesday: 12-3-30
Wednesday: workout 2
Thursday: 12-3-30
Friday: workout 3
Saturday: workout 4 +12-3-30
Sunday: 12-3-30 / yoga/ rest day
I take 5 days off in a month during my period. These workouts are also not crazy intense (I’m used to playing sports and being active in general) so I’m fine doing it everyday.
What is 12-3-30?
Treadmill workout where:
12- incline
3 - speed
30 - minutes
