Arris Ford
Location: Atlanta, Georgia
Height: 6'-2"
Weight: 200 lbs.
Age: 31
Favorite Body Parts: Chest & Abs   

How I Got Started and about my Fitness Plan:

I had always been overweight as a child and just thought that it was genetic. I started lifting weights in high school, and I saw minimal results but was still overweight. In college I lost a lot of weight my freshman year, but by the time I graduated I had gained it all back plus some. I began seriously training after I graduated from college. At the time I was overweight at 270 lbs. After a few months of resistance training I noticed a positive difference in my appearance and began to incorporate cardio with my training. Cardio really helped to carve my abs into the six pack look I was trying to achieve. Over time I lost 70 lbs. and was featured as a Success Story in Men's Fitness magazine. This inspired me to help others to attain their fitness goals as well, and I became a certified personal trainer in 2006. Five years later I am still training and enjoying every minute of it!

              


What Keeps Me Motivated:

Every day when I look in the mirror!

My Workout:

This is my current workout. I change workouts every 4 weeks so that my body does not get use to performing the same routine. After 4 weeks of training I do 1 week of cardio training only. I perform 1 abdominal exercise at the end of each workout.

Day 1 - Shoulders

Front/Lateral Raises (3 sets of 15 between each of the following exercises:)
Upright Row (3 sets of 10)
Dumbbell Shrug (3 sets of 10)
Cable Shrugs (3 sets of 10)
Ab Wheel (3 sets of 15)

Day 2 - Back

Pull-Ups (3 sets of 10 between each of the following exercises:)
Lat Pull Down (3 sets of 10)
Machine Row (3 sets of 10)
Dumbbell Row (3 sets of 10)
Russian Twist (3 sets of 20)

Day 3 - Chest

Decline Push-Ups (3 sets of 30 between each of the following exercises:)
Machine Chest Press (3 sets of 10)
Incline Cable Fly (3 sets of 10)
Machine Fly (3 sets of 10)
Machine Crunches (3 sets of 20)

Day 4 - Legs

Squats (3 sets of 10)
Step-Ups (3 sets of 10)
Lunges (3 sets of 10)
Glute Flexor (3 sets of 10)
Standing Calf (3 sets of 10)
Sitting Calf (3 sets of 10)
Bicycle Kicks (3 sets of 10)

Day 5 - Arms

Dumbell Curls (3 sets of 10)
Seated Dip (3 sets of 10)
Machine Preacher Curl (3 sets of 10)
Dumbbell Kickback (3 sets of 10)
21's (3 sets of 21)
Tricep Press Down (3 sets of 10)
Leg Raises (3 sets of 15)

Cardio:

I perform 30 minutes of cardio after each training session. I do a variety of cardio including running, treadmill, elliptical, jumping rope, plyometrics, and step aerobics.

My Diet:

My diet consist of lots of vegetables, fruits, lean meat and plenty of water. I have three meals a day in addition to 3 snacks. Breakfast is my biggest meal of the day and dinner is my smallest. My snacks consist of fruits or nuts. I drink an average 1.5 gallons of water a day. I also supplement with Body Fortress Whey Protein and Creatine Monohydrate on training days.

Advice:

The advice that I would give to anyone wanting to get a six pack is to actually visualize the way that you want to look. The mind is a powerful tool and over time the visual will become reality. Also approach each workout with a positive attitude. Surround yourself with positive people and people with similar goals to your own. Also, I would advise people to have patience because your goals will not be achieved overnight. It took me almost a year to lose 70 lbs. Finally, I would advise people to educate themselves on proper form, breathing techniques, and nutrition because that is more important than the amount of weight that you can lift.
 

Good luck with the Sixpacknow Program, You'll love it!

Arris

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