Hello fellow body transformation members, my name is Jason and I have been lifting consistently for the past 15 months. I am coming back from a recent 2 month rest during the summer and decided to start fresh and new this week with this program. My goals by the end of the 12 weeks are to cut body fat down to 10% and create some definition in my upper body; particularly my chest, shoulders, and abdomen areas. I can use all the help I can get with nutrition and motivation as these are my personal challenges; so any suggestions are welcomed.

So this past week I have had some difficulty staying with the diet and cardio. Weekends are hard for me to be disciplined enough to keep focused. I have lost 5 lbs since week one and am pleased with the program so far. Any suggestions on how to get your cardio in without having to ride those machines.

Try to make the cardio fun. A Ipod cranked up is what drives me. Try to keep aiming for a goal be it distance or calories burned. If you have a bike then I suggest biking outside, because the view can be so much more interesting than the cardio room at a gym.
Keeping with the diet can be hard some days, especially right now for you. Your body want's that sugar as it thinks that is the best source for energy. Try to challenge yourself in making some of your old favs into healthier versions. Have one or two cheats every once in awhile. I have found eating stuff with healthy fats really helps to avoid these headaches. Also remember the spice rack is your friend.

As deadst73 said... you might want to shake it up on the weekend, maybe an outdoor jog or bike ride. And definitely with music. I've noticed that if I try to run without music, my workout always suffers. So I put some inspirational music on my Ipod and use that primarily. It really gets me going and gets me through those long runs or bike segments.

As for motivation, use photos to keep track of your progress and revel in each little step towards your goal. Whether it is a muscle starting to pop and be noticeable or if it is a weight milestone. Just enjoy the ride and it won't feel so tedious and you won't lose focus. Keep on the routine, keep moving forward and you can't go wrong.

A good selection of music while i workout makes me hit the weights harder and keeps my adrenalline pumping. As for the weekend find a nice bike trail or even a park to go run at. A change in the scenary always gives me a positive attitude, as for motivation on staying on track. i always wake up in the morning and see the results and just remind myself why im doing this. you can have cheat food everynow and then dont make it and everyday thing. I have the biggest sweet tooth also. I just tell myself just imagine what you will accomplish at the end of this.