Gavin Crosland - From Fat to Fantastic

8/20/2019 Gavin Crosland - From Fat to Fantastic

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Dedications

Let us start by acknowledging all those who have contributed insome fashion to this book and ultimately made it happen. My thanksto you all:

Father Crosland – For sitting patiently through all those countlesshours when, as a child, I demanded more and more rnold!chwar"enegger films. nd of course for providing me with myfirst set of weights all those years ago.

Erica – For putting up with a #tubster$ and seeing him back tonormality with demands for a %uicer.

Freddy – &our comment at the air show about my si"e in years tocome hit me so much harder than anyone might have realised, andultimately was a significant nail in the coffin.

Scott – true friend, my gym constant, and my guru of saunagossip.

Jason – My ambassador of blue, and mid'week #carb hangover$sheriff.

Joe Cross – truly inspirational man who has changed the lives of thousands across the globe.

Mirella Ingamells – true sub%ect matter e(pert who went to greatlengths to support my re)uests and contribute to the content of this

book*and who sports arguably the nicest bottom I$ve ever seen.

The Encore 10’s – +ho keep me motivated all year round

Finally, my thanks to all the good sports who agreed to lend their names and photographs to this book. It wouldn$t be the samewithout your stories.

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avin Crosland

FROM FAT TO

FANTASTIC

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1opyright 2 3avin 1rosland 4567/8

9he right of 3avin 1rosland to be identified as author of this work

has been asserted by him in accordance with section and ; of the 1opyright, ;;.

ll rights reserved. ?o part of this publication may be reproduced,stored in a retrieval system, or transmitted in any form or by anymeans, electronic, mechanical, photocopying, recording, or otherwise, without the prior permission of the publishers.

ny person who commits any unauthori"ed act in relation to this publication may be liable to criminal prosecution and civil claimsfor damages.

1I= catalogue record for this title is available from the @ritishLibrary.

I!@? >;7;//57; 4=aperback8I!@? >;7;//55/ 4Aardback8

www.austinmacauley.com

First =ublished 4567/8ustin Macauley =ublishers Ltd.

5/ 1anada !)uare1anary +harf LondonB7 /LC

=rinted and bound in 3reat @ritain


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Contents

Introduction.....................................................................................75

1hapter 7: @eware of False =romises..............................................7

1hapter 5: Dnowledge is =ower......................................................50

1hapter -: 3et Motivated................................................................/

1hapter : 9he


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Introduction

Aello everyone and welcome to From Fat to Fantastic*your key toa new and better life Ammm, I almost feel as though that sentenceshould be read aloud in the style of a 9 winter sale commercial – GIt$s fifty percent off and BBH&9AI?3 M!9 3JK +ell if weever make a movie from this book then suffice to say we$ll get afamous 9 voiceover to read us in.

My congratulations to you for making the conscious decision to buythis book, well, hopefully or else it means I$ve been stiffed Ineither event the important thing is you$re here and presumably havemade the decision to undertake a number of important changes inyour life. If you$ve not fully committed as yet to that said decision,then keep on reading and we$ll get you there. !o on that note, let$sget started*

9o properly introduce myself, my name is 3avin, I$m thirty'si(years old, and as of anuary 567, I looked like this:

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+hat can I say other than a picture paints a thousand wordsE nd

no, it really wasn$t a pretty sight. I don$t think you$ll be shocked tolearn that there weren$t many modelling agencies fighting to signme at that time

Exactly for months on, despite continuing to eat all my favouritefoods 4chocolate, pi""a, burgers, etc.8, I looked like this:

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Excse the !"dgie smgglers#’ I a$$reciate they’re not e%eryone’s c$ of

tea&

?ote that these results were achieved without pills, potions, or anyother fabled #miracle cures.$ !adly these things don$t e(ist, but moreon that later. Jbviously my results have come from time spente(ercising, but more importantly as a result of my adopting a well'

balanced, sustainable and much healthier diet. Jh, and whilst I stillhaven$t been stopped on the street and offered my modellingcontract, at least I have a better chance now

9he new diet I have adopted is my %ersion of 4what some refer toas8 the #hybrid diet.$ ?ow I say the word #diet$ with utter contemptas this has the wrong connotations. Invariably when someone saysthey$re going on a diet, it means they$re going to cut back their foodfor a period of time to lose weight*only to then pack it all back onafter the holiday or event where they needed to be able to s)uee"e into that little black dress 4or male e)uivalent, I don$t want you tothink I wear L@


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the weekend, allowing me a chance to eat all the #bad foods$ mostof us crave. Bating healthily, for me, translates to %uicing fresh fruitsand vegetables, various smoothies, and eating natural unprocessed

foods. +e$ll dive in to this in depth once we hit the chapter on


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month countdown to my holiday 4or vacation if you$re reading thiselsewhere in the world8. I know from previous e(perience %ust howdaunting it can be to stare down the barrel of several months of

dieting and e(ercise. If you$ve attempted it before, then like me youmay well have found you were good for a few weeks, saw little tono results, and then suddenly or gradually it all fell apart as youinevitably reverted back to your old bad habits. The difference onthis occasion 'as I immediately sa' hge reslts. I (iteliterally lost 1)* stone +,)*-g./1l" 'ithin t'o 'ee-s) I instantlylooked and felt better. @etter still, everyone around me noticed andcommented on my weight loss. 9his in turn inspired me to keep on

going and work that much harder. Jf course we$ll track all theactions and results throughout the course of this book so that I canimpart my success story to your good selves.

!o, enough about me for the moment*what about youE +ell, bythe end of this book you$ll successfully be armed with the followingkey information:

+e$ll detail how to find the real moti%ation to make thoseall'important changes in your life, and most importantly,how to stay moti%ated after you$ve started to see results.&ou$ll note that earlier I introduced my #before 4fat8

pictures$ as being taken in anuary 567. 9his book hastracked my progress over the space of one year and offershonest feedback on my results. +hilst there has been someminor fluctuation in my physi)ue, the good news is I$ve

kept the weight off and am still looking and feeling great.Bven better is that the initial changes I made in my life, particularly in my diet, now feel normal, as such I don$teven have to think about them any more.

+e$ll discuss the importance of avoiding #diets$ and insteadhow to effectively reboot your daily routines and achieve asustainable lifestyle. ?ote that I used to hate the bu""word

#reboot$ as it$s used way too much. Aowever, stick with meas it$s about to become very close to your heart

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+e$ll show you how to vastly improve your health, and thuslive a longer and happier life. It$s actually very possible tolook great on the outside whilst being unhealthy on the

inside. I know this from personal e(perience. !ome of youmay be suffering from health conditions. ma"ing as it maysound, the changes you make by following my model mayeven serve to cure these.

+e$ll offer better ways to e(ercise – both in and out of thegym. wise man once said that if you$re going to e(ercisethen you have to do something you en%oy. 9here$s no sense

in my trying to force you into a gym if that$s your personalidea of torture. Many of you will prefer to get your e(erciseon a sports field, riding a bike, playing a round of golf, or elsewhere ' I$ll leave it to you to add your own personal

puns to the end of that one

!o my friends, let me conclude this introduction by saying thatFrom Fat to Fantastic is not a gimmick. +e$re not sat here watching

infomercials at -am with models using rubber cables which promiseto deliver )uick and easy results – yeah right From Fat toFantastic docments the $ast t'enty years of my life

ex$erimenting 'ith diet and exercise rotines) I intend toconsolidate this knowledge into one simple guide and offer you theability to eat delicious meals 4inclding all yor fa%orite foodsand snac-s that yo might ha%e ex$ected to "e "anned8 and if you choose to e(ercise, to maximie yor training regimes. +e$ll

do this without all the fluff, false promises and dreaded sales tactics.

=rovided I$ve captured your attention, then let$s get to it Bn%oy*

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Chapter 1: Beware of False Promises

s you work your way through this book you$ll notice that )uite afew photos of me and my friends will appear. +hyE Is this a resultof my vanityE Ammm, perhaps ?o, not really. It$s the old adage of the two people going for a %ob interview with the same

)ualifications, only one turns up in a suit whereas the other arriveswearing %eans and a t'shirt – who do you give the %ob toE +ell,when I was a boy the message of the story was it was always the

person in the suit. In today$s society where Facebook and 3oogleoffices are decked out with pool tables and game stations thisanalogy might now be a bit out of date. Aowever, you get the point.9he same applies then to the message I$m selling in this book. If Iwas to %oin a new gym and hire a =ersonal 9rainer, then I$d be

inclined to choose the one with a body similar to the physi)ue Iwant. 9hat$s logical, rightE +ell then, the key to these pictures is toshow what can be achieved. I understand that on a personal level, Iachieve the best results when inspired by others. Aopefully then,these visual aids will result in conveying the right message andmetaphorically dressing me in the suit, whilst others come to you intheir %eans

I$ll speak on motivation later, in depth. Finding my own motivationfor this transformation came from an ustralian guy called oe1ross who, like me, had piled on a ton of weight, having abused his

body for many years. oe ultimately lost his weight by taking positive steps. +e$ll talk about oe in depth during the ne(t chapter.+hilst oe and I have approached our transformations in slightlydifferent fashions, the point for now is that oe$s story struck a realchord for me. I looked at him and found myself asking GIf oe can

find his way back, then why can$t IEK 9he answer was very simpleand it was 2ES, I too could change my ways. 1learly now myintent is to do the same for you. ?ot to sound overly corny here but

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if I can help %ust one person reading this book to change their life,well then it$s all been worth it.

Let$s face it, if you$ve purchased a booked called #From Fat toFantastic$ then there$s a pretty fair chance that you$re in the marketto shift a few pounds. &ou very well may not want to look like meand that is fineN that will be controlled by the type of e(ercise you

perform 4if any8 and we$ll deal with that in a later section of the book. In fact, this book is intended to be )uite broad so as to cater for people of all ages and abilities. Aey, you might be young with agreat body now, but it$s never too early to learn how to start eating a

healthier diet. =erhaps you$re in shape and are looking for new tipson how to push your workouts to the ne(t levelE Aave you a highmetabolism and can$t put on weightE


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trends in diet and e(erciseE Is the human body really evolving thatfast or are we literally making astonishing breakthroughs on amonthly basis that will revolutionise the way we achieve the

ultimate si('pack and live in the utopia of optimum healthE@!JL9BL& ?J9 9his industry needs to keep us all coming back time and time again as they$re in it for the money. It$s assimple as that. high percentage of courses people attend will beconsidered obsolete within the coming years, otherwise how are the#e(perts$ to sell their new e(ercise discoveries, diet fads or muchworse, fabled miracle curesE !ure, I agree we are constantlylearning and that serious improvements have been made over the

decades, and I$m positive that breakthroughs will continue to bemade over the decades to come. Aowever the basic principlescontinue to apply – work hard, eat well*and you$ll achieve your goals. It$s %ust that simple Bverything you need to look and feelhealthy is contained within this book. If, later, you want to take it tothe ne(t level and start competing in bodybuilding competitions onstage, well then you$ll need to move on to another book as we$renot covering that sub%ect here. &ou might be surprised to learn that

those people walking on stage for said competitions are far from being at their peak health levels, they$re actually dangerouslydehydrated and that$s %ust for starters gain, here we$re focused onlooking good, but far more importantly, being healthy.

s this book is centred on being open, honest and focusing on whatactually does work, let me offer you a prime e(ample about how

people can be fooled by myths and gimmicks. nfortunately not all

transformations are successful and not all messages out there are)uite as positive as the one being pushed by oe 1ross. +e$ll startwith a real life e(ample which is )uite a sad story. !ome years ago Ihad a friendN for the sake of anonymity we$ll call him ohn. ohnwas a normal guy with a normal %ob and a normal body. In his earlythirties he decided he wasn$t happy and wanted to make a change inhis physi)ue and career, and as such ohn decided to become a=ersonal 9rainer. 9o his credit, ohn threw himself into this lifestyle

change with such commitment and enthusiasm that we all becameinspired. 9he sad thing though was that ohn became all'consumed by his new industry and forgot how to en%oy it – he was one of those people who would turn up to a dinner party or a wedding with his

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own food because he was determined to achieve his goal of the perfect body. tad e(tremeE I$d say so I$ve heard lots of thesee(amples, such as people eating their roast dinner on a !unday and

then waiting to have their roast potatoes four hours later toma(imi"e the benefits of how their body processes the food.!eriously, what has the world come toE nyway, back to ohn...

ohn spent tens of thousands of pounds on health and fitness relatedcourses in the space of a few years. Ae was fooled into believingthat in order to be fully )ualified to sell his services, he had to becurrent with the latest trends and techni)ues. +hilst I can appreciate

a degree of logic here, I think you$ll understand my point when Itell you that ohn soon racked up a debt of O/6,666. +hoops It willtake a seriously long time to see a return on that investment =leaseremember, whatever level you$re going in at, there are endlessnumbers of companies out there waiting to get their hands on your money. ohn would blindly follow every new piece of informationthat came his way from so called #e(perts.$ nfortunately I can$tremember the precise detail of this part of the story, however there

was a time when ohn was promoting the benefit of a new drug onthe market to our group of friends. Ae was convinced this was the best thing since sliced bread and believed in it wholeheartedly, as ithad come from a study conducted by a doctor. +e didn$t think hisinformation sounded overly convincing so we 3oogled the name of the doctor. If I recall correctly the first page of 3oogle results wasdedicated to this doctor being linked to various scandals and naminghim as a scam artist. +e reported this back to ohn, who ama"ingly

refused to acknowledge our discovery and continued to back the product If this doesn$t serve as a cautionary tale of how one can beentirely bewildered then nothing will*

9he saddest part of ohn$s story is that despite all his effort andfinancial investment, he never achieved the body he wanted. Let$sface it, if you$re reading this andPor pursuing a career in fitness,then that$s really what we$re all here for. ohn struggled to get his

weight down and went through some truly odd diets in his attempts.I remember on one occasion asking him what he was having for dinner that night. ohn told me he was boiling up 4if I remember correctly8 some vegetables and fish and was going to drink the

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%uices – he wasn$t going to eat the fish and veggies, only drink the %uice +hen telling me this, his e(pression seemed to me acombination of depression and hopefulness as he uttered the words

GI$m hoping it will boil and form a broth.K 9here you go, you can both follow my regime and eat delicious, healthy food 4and your favourite naughty foods for two days of the week8, or you canstarve yourself, take your own food to parties and drink broth for dinner. Aopefully this should be an easy choice for you to make

ohn and I rarely agreed on diet, in fact we out'and'out argued onthe sub%ect. ohn$s %ustification was based on the number of courses

he had attended 4as we$ve discussed, at e(treme personal financiale(pense8. My argument on the other hand was as such:

7. Ae$d been in the industry for a very short space of timeN Ihad been following fitness trends for twenty years.

5. I$d personally e(perimented with diet for many years anddiscovered first'hand what does and doesn$t work. 9his

includes having trained myself and helping others to achievethe bodies of their dreams.

-. @y the time ohn had turned to the world of fitness I hadalready put on vast amounts of weight. ohn couldn$t see

past my being fat, despite my having shown him photos of me when I was younger and in much better shape than him.!urely if you can demonstrate your point with physical

evidence then that should be the end of the argumentE !adlythat wasn$t enough for ohn.

ohn also subscribed to the theory of high protein diets. 9his is verycommon if you speak to =ersonal 9rainers. It$s great if your aim isto develop muscle, however if you$re trying to lose weight then it$sreally not the best way to go – at least not until you$ve first lost theweight. I personally don$t believe that fuelling your body with such

high doses of protein is terribly healthy, certainly not in the longterm. short time ago 4the summer of 5678 the latest report being pushed by doctors was that more than two servings of red meat per week puts you at an increased risk of developing cancer. +ell, I

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don$t know if that is true, as such reports seem to invariablycontradict themselves within a space of a few yearsN however itdoes at least fit the model of moderating the food you eat. I do

entirely subscribe to the need for a life of moderation. Moderationis the key to a sustainable future for us all.

9he last time I saw ohn he had given up on getting his weightdown as he was convinced he didn$t have a body type that allowedhim to achieve a lean physi)ue. ctually, ohn had been close, butthe effort needed was so high that it led to depression. Instead heconvinced himself that he should pursue new goals according to

what his #alleged$ body type could actually achieve. I believe ohnthen started down the power lifting path and became very big andheavy with muscle. Aey, it$s fine if you like that kind of thing butit$s a far cry from what he originally entered the fitness game to do.I firmly believe this to be a case of #1ognitive


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market 4i.e. without the need for a doctor$s prescription8 over theyears and have ?BBH seen any results from these. 3E4E5 . 9hatis to say I$ve taken them whilst training and eating well*in which

case I was losing weight anyway. I$ve also taken them whilst not intraining and not eating the right foods, and unsurprisingly they had"ero effect. =lease, please, 67E8SE, do not waste your hard'earnedmoney on these, it$s %ust nonsense. 9here is no substitute for goodold fashioned hard work and moderation.

!o we$ve briefly discussed the ads for pills and potions 4a brief paragraph is all they deserve8, but what about the promises made by

companies selling their latest home e(ercise e)uipment andPor training > over the phone to deliver the same results being sported by those smilingmodels. More likely, e(pect it to be used for a short period and thenstuffed in your garage as you tuck into yet another tub of ice cream.

9he best home e(ercise product I$ve seen is !haun 9$s Insanity programme. If you haven$t seen this before then look it up as this

guy does know what he$s talking about and really will deliver theresults he$s promising. In addition you can buy in to his support package with trainers tracking your progress and offering youencouragement. Jf course you can order his nutritional supplementsto assist in fuelling your workoutsN !haun 9 is clearly not going tomiss out on an opportunity to ma(imi"e his profits. ?ow, I don$t

believe you need to buy in to the supplements part, as you can geteverything you need by eating the right foods. &es, you$ll see in the


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only and I can$t speak as an authority on !haun 9$s nutritionalsupplements 4no one wants to be sued here8

!haun 9$s message is fantastic in that he doesn$t claim to be able tomake you look like him. I might suggest you 3oogle images of !haun 9 so that you can fully appreciate what I mean. +hat he does

promise is to get you in the best possible shape. I like that messageas it$s impossible to aim to look like anyone elseN you can only hopeto achieve the best results possible in your own body.

Aowever, as with all the other providers out there, even !haun 9$s

promises are not without an element of fiction. Ae has multiple products on the marketN I$ve come across Insanity and Aip Aop bs but there are probably more. @oth promise to deliver high resultswhilst working at very different ends of the spectrum – Insanity is

basically hardcore circuit training and Aip Aop bs is designed as away to #dance yourself thin.$ ?ow don$t get me wrong, I$ve seen

both and they$re both e(cellent, I own Insanity and have used it athome on many occasions as part of my training regime. Aowever

4there$s always a however with these things8, don$t believe you$regoing to dance around your living room and end up with pecs or biceps like !haun 9, it$s %ust not going to happen without someserious time spent pumping iron in the gym. 9his also applies toInsanity. If done right that will deliver a lean, toned body and youwill develop muscle, however not to the e(tent of !haun 9. It$s all acase of understanding how e(ercise will affect your bodydifferently. 9o be completely fair to !haun 9, he too acknowledges

that if you want to build muscle then you do have to spend sometime lifting weights. Ae also sells an e(tended

Gavin Crosland - From Fat to Fantastic

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