Congratulations, you have either made it through the program or flipped through the book and decided to take part in the #completephysiquechallenge. In either case, it’s a win-win situation. One of the main threads in creating this book was journey continuance; the answer to the all-important question, “What’s next?” But another major question, its seed planted at the beginning of this volume is “How do you maintain all that you have gained and sacrificed for?”
How do you avoid the rebound effect?
The author in 1994 …
As surely as the mindset and intensity of fully committing to any program for 12 weeks cannot be kept up forever—or at least the same level of tenacity—the thought process and physical execution in going forward come down to a few simple words: let up on the gas. What we do know is that muscle will not turn to fat if you stop working out. Your muscle cells will simply shrink, and your fat cells will enlarge and possibly multiply if you ingest more calories than you expend, but this process will reverse itself once you resume healthy eating patterns. Just as we all need a reset button from time to time, sometimes we also need a rest—but not a sleep.
Following principal photography for Complete Physique, I allotted myself one week complete rest and recovery from the gym and a relaxed (very relaxed) nutritional regime for that week. That time away gave both my mind and body a much-needed recuperative period, but then I went right back to my healthy lifestyle, keeping myself within striking distance of a complete physique.
This too should be your approach. Get the absolute most out of your 12-week program, and then back off on the throttle just a little bit until you are ready to push it again. Be almost unreasonable in the short term (12 weeks), but realistic over a lifetime. I set my own expectations so high for both books that I had no choice but to achieve because I knew I could scale back once there. I knew that the pictures here of me barely clothed last forever, and, what’s more important, I am content in the fact that life cannot and need not be a pedal-to-the-metal kind of pace. Generally speaking, we only build a house once. But we must keep it clean and maintain the outside and pay the utility bills indefinitely in order to keep it running.
… and 20 years later. These photos and those on the previous page show that the Complete Physique plan is a lifestyle for the long haul.
As they say in art, it is never finished, so too will you wish to ever-improve your physique. You will never be completely satisfied with the image in the mirror. And therein lies your almost permanent motivation to keep bettering yourself. Keep in mind, however, to not be completely satisfied is not the same as to be dissatisfied. “Dissatisfied” says that this is totally unacceptable. Not being completely satisfied just says you still want more. Wanting more states that this is my best for today, and I look forward to seeing how I can further improve tomorrow.
Back when I was competing in bodybuilding, it was never about beating other athletes, but rather about surpassing my own previous best. The photos on the preceding page and the ones above, taken almost exactly 20 years apart, show that I have kept up my lifestyle and still look to improve. This means not only am I still very much in love with my two life’s passions, writing and bodybuilding, but I use periods of time to hit the pedal to improve and then back off to maintain. Remember this is not a sprint, but rather a well-metered marathon.
Most of us can’t help but be curious about the other guy. Whether it is a direct comparison or keeping others in our periphery, to be human is to compare. The images in Complete Physique are meant to inspire. They are the result of my own personal war in bettering myself. In the end, look into the mirror and focus on yourself and your improvements. Some of you may never build high peaks to your biceps, or your calf development may seem nonexistent. Perhaps you are wide in the hips and less than ideal in your chest. Although the genetic framework, like that of a chassis on a car, cannot be altered, the magnificence that resides on top can always improve.
The way both this book is designed, the practitioner goes through a 12-week program that leads to a startling change. Although this idea is pretty basic, 12 weeks can often seem like a lifetime. That is why I divided the program into three 4-week phases of transformation. It’s not that hard to commit to something for one lone month. Then, of course, once you see change, you will want to continue.
Your own cumulative real transformative photos will help keep the desire to change thriving. These pictures can be one of your greatest tools in obtaining your own complete physique and even for future maintenance. Pictures tell the real story: they show how you look on the outside and even offer some perspective of what’s going inside—your mood and thought process. Just as pictures taken weekly will show the two main things you are looking to achieve—increased lean muscle mass and decreased fat—they are also a good check-in when going beyond the Complete Physique program. A picture will often tell you when it’s time to floor the pedal or at least increase intensity and keep it cleaner at the dinner table.
The program has also been designed with a cheat meal built in because this is the real world we are living in. Sometimes you may miss a workout or meal here and there or even slip up. And this is okay because in between your physique goals occurs life—and sometimes life gets in the way. All I will ever ask of you is to simply give this your best shot.
In my role as personal trainer, I’m in the trenches with clients. I test ideas and make improvements to them and then record proven results and techniques here on paper for everyone to benefit from. I’ve never been one to change workouts just for the sake of change. I find the greatest benefit to change is simply the mental break one gets from doing the same thing over and over again. Of course Complete Physique offers a completely new workout, but aside from the new angles and exercises, what will always be of paramount importance is how those workouts are performed and the mental clarity and freshness that you bring week in and week out to your own program and transformation.
There are two classifications of persons: achievers and non-achievers. Some achievers do it linearly, starting at point A, then moving to point B and on to the ultimate destination, point Z. Others may start with point A, then hit Q, back up to D until ultimately arriving at Z. As this equates here, some of you will complete the 12-week program having achieved their personal best and hit all their goals. Others, not having arrived yet, will still show remarkable progress. Not everyone begins at the same starting point, and the finish line (there never really is one in the realm of health and fitness or life, for that matter) is different for everyone.
If you’ve made it through the Complete Physique program and are better in your after picture than in your before, you’re an achiever. And achievers come in all shapes and sizes. So don’t compare yourself to anyone. Focus on the good within you. I guarantee that the person that you look at and wonder, “If I only had what he or she has,” is looking to someone else thinking the same thing.
You can still use others as inspiration, though. When I was 19 and winning my class at a national bodybuilding contest, I was coming off stage and took a gander at a competitor who was just taking to the stage. He had amazing detail in his lower body that I just didn’t have. I remember wishing that I had what he had, but I was also glad we were in different weight classes. After my win, I was happy with what I had achieved: however, I did set my sights on a new goal—achieving a quality similar to that other competitor. His accomplishment hadn’t stopped me or taken away the pride I felt when awarded a trophy and a title, but it did push me as you should be pushed to forever strive to improve.
So what’s truly next is progressing toward your goal and letting off the throttle periodically. As long as you don’t step completely off the gas and put the foot on the brake then you’re still in the race. Igniting passion is easy; keeping it lit and burning through a pathway is hard. Your successful transformation will keep that passion alive.