Before & After pictures (Day1 "vs" Day28)

XAVI

KAISA

MIM testimony (Kaisa):

I've been a personal trainer for 11 years now and have been more or less fit always but not necessarily lean until the last few years. I lifted intensely in college but since grad school I've been doing weights in an unstructured manner and without a proper goal and had hardly been to a weight room in the last year. Instead my workouts have been circuit types and outdoor intervals and that seemed to maintain a decent level of fitness for me.

I had never tried "on-line" training or on-line programming and really have always thought it would be hard to be motivated. I was so wrong! The MIM experience is probably the most motivated I have ever been and I really enjoyed the on-line training component and community. It was great to have other people to keep me accountable and posting photos and blogs was a great way to keep myself on top of the trainings and the nutrition.

It took me 3 weeks to organize my calendar and reserve time for all the workouts. This was probably the hardest part of the entire program! Not knowing how long the workouts would take and not being able to match the long workouts to my easier work days complicated my life quite a bit.

The first week was pretty aweful. The workouts left me destroyed and the first two days (weekend) I had to take a nap. All week the soreness was so bad that I could hardly sleep. Then my body adapted and I hardly had sore muscles the rest of the time. Or maybe I just got used to the soreness and liked it. :) At first the results were frustrating because I got kind of thick. Then in the second week I started to lean out and my guns started growing like crazy! At the end I almost started skipping arm workouts because I didn't want my biceps any bigger!

The final results were just as promised: more muscle and less fat. I gained 2.5kg of muscle and lost 1.5kg of fat. I gained 3cm at my shoulders, 1cm at chest, and 1cm at each bicep (relaxed). I lost 2cm at my waist, 1cm from my buns, 2cm from each thigh. As you can see from the pictures I became a lot more defined. In addition to the body transformation benefits, I also gained a lot of strength and best of all, I feel really accomplished. I stuck to this plan 100%. I didn't miss a single workout. I did all the workouts with high intensity. I stayed on the diet 100%.

I would recommend the Muscle in a Month program for people wanting fast muscle gain and definition. However, it is a program for people who already have a base level of fitness and a good handle on technique and a desire for pain. This program is REALLY HARD. It will kick your ass. You will hate Dax Moy during the workouts but you will love him when you see the results. I would also recommend doing the program with a partner or participating in a forum to help stay motivated. If I hadn't made a public commitment to this program I would have given up on the first day. This program is also time consuming. You will need to manage your time well and schedule in your workouts. You will need to sleep more and eat a lot. Even though it is intense and time consuming, the results are worth it and really, you can do anything for 28 days. It is a short time to sacrifice for awesome results.

Thanks Dax!

Day 28 - S'ha acabat!!!

Per fi el patiment s'ha acabat! Bé, no del tot... s'han acabat els entrenaments llarguíssims i intensíssims però encara hem de mantenir la dieta una setmana més. A finals de setmana ens farem les fotos finals i podrem ensenyar-vos l'abans i el després.

De moment us hem preparat un petit video perquè pogueu veure el què hem hagut de patir per arribar a tenir els "modelets" que tenim ;)

Day 4 - English

Oh my GOD it's only day 4?!???! That means another 24 days of this hell!

I suppose if I just got to train, eat, sleep, and relax this would be ok. Running a business, creating another business, being a wife, and doing this challenge is a lot. Definitely don't think this would be possible with kids unless they came with a nanny and a maid. :)

Well, it's now or never so I'll work hard this month and reap the benefits later. Once the goal is achieved, maintaining is much easier.

Slept crappy due to all the soreness. Woke up everytime I changed position because it hurts to move. Every muscle I own is sore. And I've never done "planned overtraining" training. I usually don't go to town on a muscle group if it's still sore from the previous workout. Well, with this program, that is the point. It better work because it's bloody painful!

Today was an "easy" day so the workout took "only" an hour and included bis, tris, and hams. We messed up in writing down the workout and did more work than was intended... Hams were on FIRE. Harrup curls rock in general, but suck when done in never ending supersets with 2 other ham exercises. Uuuffff. I think my moaning and groaning is starting to bother the other gym users. :S

Food:
BF: rye bread (the real kind from Finland!) with butter, natural yogurt with pear puree and berry sauce
Snack: banana, almonds
Lunch: carrot-onion-lentil puree, chicken breast, pinapple juice with a greens supplement
Snack: rice cakes with almond butter and agave, mandarine
Dinner: salad with chicken, avocado, rukula, cucumber, olives, pear, seeds, bell pepper; apple sauce with berry puree


Results so far:
Weight is up a half a kilo. Start measures were done around 11am where as now we're doing remeasures and pictures in the evenings so that half kilo is probably an actual loss of a half kilo.

Measures keep changing but in general shoulders, biceps, and calves (iik!) are bigger while hips, thighs, and chest (double iiik!) are getting smaller. Waist and ab are still more of less the same. Ideally I would like shoulders, biceps, and chest (a girl can dream) bigger and thighs, calves, hips, and ab smaller. A visible sixpack without flexing would be great. :) So, I need to drop at least 3-4% body fat while gaining some muscle.

What do you think, can I do it in 28 days?

Day 3 - English

Uuuuuuffffffff.

I am suuuuper tired from today's workout.

Thankfully Xavi was there to motivate me. At one point he did tell me that if I didn't put some more weight on the bar I shouldn't be wearing a shirt with a Fitness Integral logo... He was right, I was able to lift more and finished the set with 4 more kilos.

The workout was incredibly brutal. The hardest workout I have probably ever done. I think my arms doubled in size from being so pumpped up. I was able to do some full chinups which made me proud. Still no where near full sets of chin ups. If I want to be like GI Jane, I better improve my pullups and learn how to do 1 arm pushups. :)

We did superset of legs which included squats, lunges, and squatjumps. Auch! Today also included a total of 10x10 for bench press split into different super sets with back.

This program is the first time I have done windmills. I like them. :) Started first day with 6kg to get the technique down and today did sets with 14kg. Cool.

Later I had a hard time demonstrating exercises for a circuit group. Tomorrow I'm not sure I will be able to move. Had to use the elevator today too...

Food:
BF: rye porridge, apple sauce, walnuts, greens supplement
Snack: walnuts, 2 mandarins, 1/2 apple
Lunch: salad with avocado, sardines, cucumber, tomato, olives, 1 egg; panga fish
Snack: oat milk with bambu
Dinner: salad, gluten free pasta with tuna

Day 2 - English

Woke up with a slight sore throat. Hhmmm... Downed some vits, did a sinus "bath", and took a homeopathic cold remedy. Plan on keeping this bug from taking over.

Definitely have some soreness today. I'm usually a 2nd day DOMS girl.

Food:
BF: 2x natural yogurt, applesauce (home made), oats, brewer's yeast, walnuts
Lunch: carrot, onion, pink lentil soup, brown rice, panga fish, kiwi
Snack: pistaccios, queso fresco + agave, veggie/fruit juice
Dinner: hummus on rye cracker, carrot-onion-lentil soup, panga fish

The workout wasn't too bad compared to yesterday's and compared to tomorrows! Just shoulders and arms. I must say typing this is a bit difficult... Part of the workout were a total of 100 bicep curls as part of supersets... I'm already feeling those.

Tomorrow's workout looks like HELL! Lots of legs and I think it will take at least 90min...

Going to bed. This program is leaving me super tired.