To build muscle and truly tone your body, you'll need to have a well-structured exercise routine along with a calorie deficit. People have made equally radical transformations in just 12 weeks, but the 130-hour rule still stands. If you want to get fit in 12 weeks, training just one hour a day, five days a week is not enough, you would only reach a total of 60 hours. That's nowhere near the 130 hours needed to change.
The program is simple, but that doesn't mean it's easy. As with any 12-week weight loss program, there will be ups and downs. Some weeks will go well and others will not fluctuations are normal and it will help if you wait for them. It took me just 12 weeks to build a shattered, muscular and fit body.
Even now, looking at my photos, I can't believe that it was possible to make such a big change in such a short time. I run one of the best gyms in the world, where they train some of the fittest people in the world, from NBA and NFL professionals to movie stars and elite Special Forces soldiers.