So I had a big long post typed out asking questions about the effectiveness of the TRX Force training program and then my power went out. I am 5'11'' and at the beginning of my deployment(February) I weighed 215lbs and with cardio and very basic pushups/pullups/crunches/running program I dropped down to 186lbs about a month ago and I can't seem to lose anymore belly fat or get any tone to my chest, arms, or really anything else. I feel like I am in better shape but I just don't have anything good to look at in the mirror. I purchased the Force training kit and my hope is that I can do the 12 week program to acheive my goal of a flat stomach(not 6 pack) and a good full body muscle tone. I will follow all the cardio in the program instead of the cardio that I have been doing to this point. Is is realistic to expect to achieve this goal in 12 weeks using only the TRX program or will I need other types of workouts to supplement this? I really dislike lifting weights and hanging out in the gym, which is what drew me to the TRX in the first place. if anyone can answer my questions or can offer suggestions to help me out, I greatly appreciate it! Sorry about the long post!

 PS: I have until the end of August to be in shape because that's when I see the wife again!

If you can do the full 12 weeks, cardio included, I think you will see the difference. How many miles per week are you currently running?

You have a little over 15 weeks, so you could do the program, when i first did the program i saw a huge different after a month, so after 12+3 weeks you would be in awesome shape.

Losing 30 lbs loods like a big success to me. If you cling to that regimen you should be in shape by August. It´s a tough call for your body to lose fat and build muscles at the same time. It´s  quite normal, that you are slightly disappointed when you look into the mirror after you lost so much weight so fast, because by now your skin ist too big for your body and it will take some time to adjust to your new body volume.

If you want to fill that "empty space" inside your skin as fast as possible, you should choose a resistance level that allows 12 reps per set during your strength training. To my knowledge that´s the most effective resistance level for hypertrophy.

 

Greetings,

Olaf

Thanks for the input! Yeah I lost a lot of weight pretty quick but it was all beer weight! I have lots of spare time out here right now, so I will have plenty of time to do the whole regimen during the day. Currently, I run about 15 miles a week, usually 3-4 miles at a time. I'm just glad to hear that I can use the program to reach my goal and avoid the gym!

That mileage is similar to what I was doing when I started the program. Just pay attention to your legs as the intensity increases and don't be afraid to take a day off from the higher intensity running once in awhile. And don't forget that nasty 's' word....stretch.....

Yeah the running should be alright for me. I'm in the middle of the desert and my only place to run is a straight flat road that is 2 miles long, so I won't be able to do the hills(what a shame). It is a very exciting place to run.  I always try and stretch for about 10 minutes after I run, otherwise I tighten up really bad and have problems the next day. Its going to take a couple weeks for my TRX to get out here, im anxious to start. Any exercise suggestions to help prepare myself for the program?

You could try parachute running as a replacement for hills, since it adds the resistance needed.

Do plank exercises: top of the push up position and hold it for 10 seconds+ up to a minute or two. Support yourself on your forearms if that is too difficult.

Side planks, the same.

Lunges and squats.

And so you can easily do the suspended incline press start doing push ups with your feet on a raised surface (such as a desk). When I first tried i couldn't get into the incline press position So I had to use a table for a few weeks before i could use the TRX to hold my feet.