10 Week Body Makeover: Week 5 Results

Armen Weight Loss Tips 7 Comments

Well, I tried something different this week.

I cut out most of the specialised cardio workouts in my regimen, and focused on building muscle groups.

The overall measurements (which Mel did again for me this morning; see results below), show some significant positive changes.

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However, it didn’t effectively burn fat from my mid-section. This was something I knew was a possibility, but I was tempted to try it, thinking that if I push myself hard enough, it’ll still work.

Well, even though I pushed myself this week, my belly only reduced by about 1cm. Still a reduction, but less than I know there would have been if I had stuck to the specific cardio workouts I’ve been doing.

So, the lesson? Back to the cardio I was doing starting on Monday. In fact, I may put a twist on that this week, too.

Various thoughts this week:

I only managed to get one video done this week. Enjoy…

Week 5 Results

Anyway, this morning I got Melanie to do measurements for body composition again. Before I started the plan, she did a Jackson/Pollock 7-point calliper calculation for body fat, and measured the circumference of my arms, legs, etc. We did this all again two weeks ago, and again this morning.

Here are the results:

[one_third] Starting Measurements
Weight: 85.7 kg
BMI 28

Chest: 14
Abdominal: 22
Thigh: 25
Tricep: 14
Subscapular: 19
Suprailiac: 13
Midaillary: 16
Total Body Fat: 17.5%

Mid-bicep: R32.1 – L32.4
Mid-thigh: R56.2 – L56.0
Waist: 97
Hip: 103
Total: 376.7cm
[/one_third] [one_third] Week 5 Measurements
Weight: 78.5 kg
BMI 25.2

Chest: 18
Abdominal: 20
Thigh: 11
Tricep: 10
Subscapular: 15
Suprailiac: 12
Midaillary: 10
Total Body Fat: 13.8%

Mid-bicep: R32 – L32.1
Mid-thigh: R56.4 – L57
Waist: 85.3
Hip: 99.4
Total: 362.2cm
[/one_third] [one_third_last] 5 Week Difference
Weight: -7.2 kg
BMI -2.8

Chest: +4
Abdominal: -2
Thigh: -14
Tricep: -4
Subscapular: -4
Suprailiac: -1
Midaillary: -6
Total Body Fat: -3.7%

3 Week Difference
Mid-bicep: R-0.1 – L-0.3
Mid-thigh: R+0.2 – L+1.0
Waist: -11.7
Hip: -3.6
Total: -14.5cm


Further points

If you’ve watched the video, you’ll have noticed the ‘before’ and ‘after’ shots. I think they give a better representation of what has taken place than the figures. I still have some fat I’d like to remove from my upper hips, but I’m

I’m already looking forward to next week. Although the plan is working really well, I’m determined to tweak it until it’s out of my power to make it any better.

Also, like I mention in the video, I made a request last week for others to step forward and try out what I’m doing for themselves. A few got in contact, and two of them have shown a keen desire to get started on it. They’re both carrying more weight than I was, and one is a female twice my age.

It’s a brave step to try something like this, and while their experience may be different to mine, and may require further study and tweaking based on their comments, I hope I’ll be able to report back on their successes.

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Comments 7

  1. Suzannah

    Hi Armen! Still enjoying all of your videos and advice. The side-on pictures really do show how significant your progress has been!

    Interesting that you weren’t able to burn as much fat without your normal cardio routine. Over three weeks ago, I had to cut back on the amount/intensity of cardio I was doing because I sprained my ankle quite badly for the fourth time. The healing process is slow going, and I’ve lost a lot of the normal range of motion in that ankle, so I’ve really had to be careful to keep my cardio low impact. The problem is that it’s difficult to get my heart rate up to the same level, which means my weight loss has slowed. At the same time, I’m doing a bit more strength training, and even though I’m not burning as much fat, I feel I’m getting stronger and my clothes are much looser than when I began.

    Keep up the great work!

    1. Post

      Hi Suzannah!

      There are loads of ways to achieving the goals anyone is after when it comes to exercise. However, I’ve literally spent hours and hours combing through material and trying to evaluate, not necessarily what will give the best results, but what may give 80% of possible results in a fraction of the time. I’m not interested in working out for over 30 minutes at a time. In fact 15-20 minutes is more ideal. There are a number of reasons for this, some of which you may find interesting.

      1. The longer it takes, the harder it is to fit into schedule.
      2. The longer it takes, the more motivation is required each time you need to workout.
      3. If you have the mentality, “I’m going to workout out for 60 mins”, you’re more likely to ‘pace’ yourself in your workout. Thus, it hinders the critical element to getting real results, i.e. intensity.

      Those are the main proven issues I have with long workouts. Another interesting thing I read which correlates with my own experience in the past, is that if you concentrate on long cardio heavy workouts, you’re more likely to crave carbs, which is generally not a good thing when trying to lose fat.

      Also, your injury struck a cord with me. I’ve been deliberately trying to select exercises which have a very low risk of injury. This is the number one rule. If you’re injured, not only are you missing your workouts, you’re more likely to feel miserable and eat worse.

      I’m glad you’re making progress. Especially that it’s visible to you. Although we all want to be trim and slim, the less vain and more meaningful truth is that exercise inhibits disease, and increases the likelihood of enjoying life in old age, rather than just waiting to die.

      1. Suzannah

        Funny enough, I didn’t sprain my ankle during an intense workout; I just slipped on some gravel when I was walking 😉 The last three times I’ve sprained it have been falling down stairs. Yep, I’m a klutz.

        I will definitely take into consideration working out harder but for a shorter duration once my ankle is feeling stronger. I do like the idea of being able to fit in exercise more easily.

        Thanks for the tips!

  2. Taleen

    Armen….those photos!!! You are seriously getting into shape. So proud of you!

    One thing though…I always try to comment on your YouTube videos and it always says ‘Error’ 🙁 ….Why is this?!

    1. Post

      Not sure why that is. No one else seems to have a problem. They don’t allow links a things in comments, so perhaps what you’re writing, or how you’re formatting your comment that is preventing you from posting.

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