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Published 11:33 8 Dec 2016 GMT
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The 12-week plan created by UP personal trainer Matt Warner was aimed at building the maximum muscle and burning the most fat, in the fastest time possible.
He made some big changes to Adam’s diet which helped fuel his training to help him start packing on muscle and melting off the layer of fat.
The training he underwent was pretty hardcore, to say the least – but in just three short months he managed to drop more than a stone of body fat.
JOE spoke to Ultimate Performance trainer Matt to find out exactly how he helped Adam with his TV transformation.
The key to such a drastic transformation was making his daily nutrition work around his family and work schedules, along with consistent communication and tracking of important factors such as sleep, energy, mood, daily food and training.
This allowed him to make more consistent, optimal food choices during filming and travel, while ensuring his recovery was adequate. These were key contributors to Adam’s transformation.
Processed foods are more often than not, pro-inflammatory for the body. This means that nutrient absorption and transport could potentially be inhibited, thus slowing results. That, combined with the caloric density of these foods, makes for poor progress.
The foundation of Adam’s nutrition was based around good quality, nutrient dense foods. Varying sources of animal protein, namely red and white meat, with oily fish alongside dietary fats like avocado, nuts and healthy oils and green, cruciferous vegetables.
We then added the occasional higher carbohydrate day when Adam’s energy levels dropped significantly due to the intensive training.
Having a higher carbohydrate day can up-regulate many of the hormones needed for optimal performance in the gym and improved health, in particular testosterone and thyroid function.
Weight training sessions would typically last 60 minutes and have a full-body focus, with added frequency on weak body parts that would provide an improved overall physique.
Any additional cardiovascular work was periodised and prescribed based on assessment results, progress and daily feedback.
Cardiovascular work does not exclusively mean walking or running. Cycling, swimming or any form of exercise that increases heart rate for a period of time can benefit fat loss. Doing what you enjoy will mean increased compliance here.
If you want real body transformation results like Adam Thomas speak to Ultimate Performance about a Personal Training plan.
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