When I began the XFAT program given to me by Dawn I weighed 228 lbs. at 6’3”. I had no idea what my body fat % was because I hadn’t had it tested in a few years. The first thing I would recommend to people is to get the most accurate body fat test done when you begin your program so that you can see the actual composition change taking place in your body. I chose hydrostatic testing because it is considered to be among the most accurate and it also breaks your total weight down into fat lbs. and lean muscle lbs. so you know exactly how much you need to lose if you want to get to a certain body fat %. I also recommend taking a lot of before pictures so that you can see the transformation at the end. Then you will have physical proof!
My initial results came back that I was 11.5% body fat. That equated to 26 total lbs. of fat and 202 lbs. of lean muscle. I had always wanted to try to compete in a physique competition but I never felt confident enough in my ability to manipulate my diet enough to drop down into the low single digit body fat range. This where Dawn convinced me that if I followed her program to a “T” I would get the results I was looking for in roughly 3 months time. I was skeptical at first, but I figured I had tried many times on my own to make it happen and could never seem to quite get there so this was my last resort.
I followed the meal plan exactly as it was laid out for me and tried my hardest to follow the workout routine as closely as I could manage. I had a few nagging injuries throughout that kept me out of the gym for short periods of time. I never cheated on my diet program because I knew that was where the majority of my results would come from with trying to get to such a low body fat percentage. When I did a follow up body fat test exactly 12 weeks after beginning Dawn’s program my results shocked me to say the least. I had dropped down to 6.5% body fat. My lean mass actually increased by 2 lbs. from 202 to 204 and my fat mass dropped from 26 lbs. down to 14lbs for a total weight of 218 lbs. So roughly I was able to lose 1lb of pure body fat each week while simultaneously adding a couple pounds of muscle in the process!
After seeing how lean I had gotten by following the XFAT program I finally had the confidence to enter my first Men’s Physique contest this past weekend on 7/14. I ended up taking 4th place out of 50 competitors and would have placed higher according to the judges had I nailed my posing routine. So all in all, I am very happy with how far I’ve come and I have already committed to doing three more shows before the end of this year. For me, having a deadline like a competition is all the motivation I need to not slack off with my diet.
The biggest thing I learned by joining the XBC group (and the XBC Private Facebook Group), is that a community of people supporting each other and rooting for each others success is the true magic that makes these transformations like mine possible. I can honestly say that without the encouragement and daily motivation that I get from the XBC group, I probably would have given up at some point like I had in the past. But the real key to seeing results comes from CONSISTENCY! Never giving up no matter how frustrated you feel or how tired and sick you get of eating the foods that you eat on a daily basis. Because at the end of the journey there is no greater accomplishment than the sense of pride you feel when you complete the program knowing you gave it everything you’ve got. Not to mention you end up looking better than you ever thought possible.
Thank you Dawn and all the members of XBC that have encouraged me throughout this process. I am going to continue training and eating like a beast until I earn my Pro Card in the NPC for Men’s Physique!
A little background on myself… I have always been an athlete and in relatively good physical shape. I played baseball at the college level. As a college athlete, I learned the importance of exercising properly and developed good lifting technique. However, the one thing it never really taught me was how to tailor my eating/nutrition/lifting regimen to lean out and gain muscle mass while maintaining a certain body weight. Once I stopped playing sports, I got more into lifting with a focus on gaining muscle mass. I had never lifted for size gains before, so I started out how most people do. I read books and magazines on lifting and began lifting with my more knowledgeable friends at the gym. I made decent gains but there was no real science behind my methods; it was all just a shot in the dark through trial and error. I pretty much lifted whichever muscle group I felt like and I had no plan for my gym sessions. I had a strong desire to get more definition and tone but was having trouble achieving it on my own.
Prior to talking with the XBodyConcepts group, I was 6’1”, 210 pounds with a body fat around 11%. I was benching in the mid 300’s and was rarely doing any leg exercises. I was frustrated with all the fad programs and wanted someone knowledgeable to layout a plan that had the science behind it to assure I got the results I was after. I was referred to Dawn at XBodyConcepts. I told Dawn what my goal was and she customized a detailed workout and nutrition plan that was going to get me the results I was after. Dawn provided me with a customized plan (XFAT Lite 3) that I was to stick to for 12 weeks. I took the challenge with the understanding that I would not be training for a competition and would break the meal plan occasionally for a night out or a dinner. Though I know if I had adhered to the plan 100% my results would have been even better, I would say that I stuck to the plan about 95% of the time. Even with my occasional cheat meals, I was able to easily see the results almost immediately. I could see my abs coming through on my stomach and noticeable definition in my shoulders and arms. My friends were noticing my results as well and I was getting a lot of positive feedback. I felt very strong on all my lifts during the program. Additionally, I began to lift my legs again and am back to squatting in the mid 400s for the first time since college. After 12 weeks on the program my final weight was 197 pounds and I dropped down to 8.2% body. I am very pleased with my results and look forward to running the XLRG plan this winter to target all out mass gains!
I have always been the skinny girl who could eat anything and never gain a pound. I was active and played sports, but indulged in whatever food I wanted. I had never been on a “diet” my entire life. Five years ago, after some big life changes, I got back into running and trained hard for many races and ran my first half marathon. I cross trained and included swimming and mountain biking in my daily routine. I ate restrictively, but not necessarily healthy or balanced for a runner. I had a love hate relationship with running. I enjoyed the social aspect and the feeling of accomplishment, but dreaded training, the agony of race day, and always felt sick after the event. It would take days to recover and many parts of my body ached and felt beat up. It never got easier and progress was measured in minute miles and distance versus how I felt.
After some injuries and life’s demands I pulled back, stopped signing up for races and just restricted my food intake to maintain my weight. I was tired all the time. Sleep was maybe 4 hours a night, but never consecutive. Happy hour was not just reserved for weekends and after awhile I started to see changes in my body shape and not positive ones. I became the skinny fat girl! I saw Dawn’s transformation on Facebook and was in awe. Such a beautiful women who now had a body that was staggeringly stunning. I read Dawn’s posts and started reading the stories and transformation of her clients. I saw Dawn in person in March and was mystified by how happy healthy and hot she looked!
In May I pulled the trigger and signed up. I weighed in at 119 with 19.23% body fat. It was shocking to see my before pictures documenting my start on this journey. I was used to looking skinny and seeing 108 when I jumped on the scale. Dawn started me on the XFAT LITE program to ease me in. The first two weeks on the new eating plan were torture. A big shift in what and how often I was eating. No candy? No wheat beers or IPAs? No cereal for dinner? Oh boy was my body in for a shock.
This was a cleanse for me. I saw the eating plan and thought this will be a miracle if I can do this for one day without cheating! I did ok the first 5 days (my two girls would say I was a grumpy mama!) and then had a bad day and fell off the plan and ate too many doughnuts and a box of Mike and Ike’s. The next day I was very surprised how icky I felt. Saturday and Sunday were “get back on track” days and I renewed my commitment to stick to the plan no matter what. Each day got easier. I started to feel better and I was sleeping through the night. My body adjusted to this new “eat to fuel” way of meals and the workouts and there was no turning back.
After 3 weeks my girls started noticing the changes in my mood, outlook, and appearance! In 4 weeks my weight stayed the same but I lost 2% body fat! I went swimsuit shopping with my 6 foot 1 fifteen year old glamazon daughter and it was bitter sweet. I had to go down a size but I still had much work to do to achieve my goal. Confidence in my own skin. Feeling great, strong and beautiful in a bikini. At 41 this was more work than I ever imagined. It was hard to admit that this would not come easy. I would get the results if I did the work at 100%.
Progress continues and a week and a half ago I graduated to the XFAT plan and I have remained committed. My results after four weeks on the XFAT LITE program are I am down to 116 pounds and 14.6% body fat (a loss of 4.6% body fat in four weeks!). I have turned the corner. I am amazed that this was always within me. I am setting a healthy example for my precious girls that success can be measured in how we look externally but success is achieved with the balance in how we feel about ourselves. Healthy, happy and hot!
If you are teetering on the edge of whether Dawn’s plans can work for you, trust me, take the leap of faith and commit! It works whatever your goals are. If you follow her plan you will achieve success. What do have to lose? Just some body fat and maybe some insecurities. Shedding those two things in your 40’s is priceless.
When I finish my journey on the XFAT plan I will have Dawn post my updated pictures and you’ll see being “skinny” is not all it’s made out to be. I’m now my own measuring stick! I want to be a lifetime XFAT girl!
“Hello XBodyConcepts Family, I want to give a little background about my journey into bodybuilding and becoming a figure competitor. During July of 2010, a friend introduced me to weight training and helped me prepare for my first Figure competition. I didn’t place or even make the top ten in the competition, but I was hooked for sure. I was determined to improve my physique by following a simple diet and weight training routine. When I began training, my starting body fat was 28% and I weighed 165 pounds on a 5 foot 9 inch frame, needless to say I was skinny-fat.
In February of 2011, I decided to hire a professional trainer to help me train for my second competition. Once again, I didn’t place, but I was considerably more conditioned than the previous show. I was determined to prove to myself that I could make the necessary improvements by my third competition.
After my second competition, my body hit a plateau, I was stuck. The extreme double cardio sessions and strict dieting left my body in a state of confusion. No matter how hard I worked out, I continued to put on extra pounds and found myself at 179 pounds and 17% body fat! I had also suffered a strained hamstring during a track workout that hindered my workouts. It was suggested by a friend, that I contact Dawn at XBodyConcepts to get my diet and training dialed in for maximum results. I was told that Dawn was an expert in getting people past their sticking points and had many strategies that she used to jumpstart her clients’ metabolism in situations where they had created problems for themselves using other far less effective weight loss and/or training schemes.
I started the XBodyConcepts XFAT program on December 11, 2011. Dawn customized the program using a unique strategy to trick my body’s stalled metabolism into being a fat burning machine. It was hard to believe I could eat the items on my meal plan, work out and still get results. I had to resist my temptation to revert back to my old overtraining style of working out (i.e. double cardio days, etc.), in order to get the true benefits of the XFAT program. As the weeks went on, I continued to consistently watch the body fat melt away, but with ease. I also noticed I was gaining muscle. I continued with the XFAT program up until five weeks before my competition and then transitioned to a specific Pre-Competition training regimen to dial in my physique for the May 5, 2012 – NPC Contra Costa Bodybuilding Competition.
Five weeks prior to the competition, I was amazed at the obvious improvements of my physique. I had never had so much lean muscle mass coupled with such low body fat. It was effortless compared to what I had been putting my body through prior to finding Dawn and XBodyConcepts.
THE RESULT… On May 5, 2012, weighing in at 140 pounds and approximately 6% body fat, I won first place in the NPC Contra Costa Bodybuilding Competition (35+ Figure Competitor) and won fourth place overall in the open Figure Competitor Division. The key to my success was allowing Dawn at XBodyConcepts to take me outside my comfort zone. All I had to do was follow the XBodyConcepts plan and everything else fell into place!”
“I grew up as the original athletic tall skinny kid. I always had trouble putting on weight and had lightning fast metabolism. Through heavy lifting over the past twenty-five years or so and lots of calories, I managed to grow to approximately 223 pounds at about 15% body fat.
Fast forward to my being introduced to Dawn and XBodyConcepts. I talked with Dawn at length about my fitness goals and told her I had a phobia of getting skinny again, which is the opposite of most people. Dawn somehow convinced me to give her XFAT program a try. I did not mind leaning out but was petrified of the possibility I might lose muscle mass I had worked so hard to gain. Dawn assured me that I would lose body fat and gain lean muscle mass.
I took the leap of faith and followed the XFAT plan to a “T.” At the end of twelve weeks my weight had decreased from 223 pounds to 198 pounds and my body fat dropped from 15% to 6.7%. The 6.7% body fat was calculated using a hydrostatic water body fat test which is supposed to be the most accurate available. I was leaner than I had ever been before and still had my muscle mass that I had worked so hard to gain.
I am positive I could have continued on a follow-up version of the XFAT program and continued to cut body fat but I had now shifted gears and wanted to bulk up again. Dawn put me on the XLRG program and customized a new meal and workout plan aimed at all out mass gains.
At the end of sixteen weeks on the XLRG mass plan I had gained an amazing 41 pounds! I had increased my weight from 198 pounds to 239 pounds. My body fat also increased from 6.7% to 9%. Dawn advised me upfront that the XLRG program was aimed at all out mass gains and that I would definitely put on muscle mass but would surely gain some fat along with the muscle. The XLRG program got me better results than I could have ever imagined.
I plan to begin a new hybrid version of the XLRG/XFAT program and am anxious to see the results! Much thanks to Dawn and XBodyConcepts for helping me achieve my goals!”
“Talk about an impressive transformation. I was told prior to beginning the XFAT program that it was designed to burn fat. I figured I would lose some weight, but I never expected to lose this much weight. From the beginning, I decided to follow the program to a “T” and see where it took me. I began by setting weekly weight loss goals for myself and was surprised to see that I either consistently met, or exceeded my own weight loss goals. From day one this program was a winner for me. The XFAT program outlines everything exactly what to do and when to do it. All you need to do is follow the program and watch the fat disappear. The program took me from an out of shape old man, to a younger stronger more fit and happier person. I keep hearing from different people that I look completely different and 10 years younger. My own parents say I’m half the man I use to be. I don’t think I can thank Dawn and XbodyConcepts enough for laying down the roadmap to bring me to the person I am today. The final result on the XFAT plan is a loss of 42 pounds and a decrease of 15% body fat! My waist size decreased from 43.5” to 33” a loss of 10.5”!!! I am excited to continue my physique transformation on the new XFAT2 plan!”
There seems to be a point with most guys who truly “work-out”, where they finally figure out what lifts, exercises, diet, etc. seem to be the right combination to gain muscle mass and stay acceptably lean. I reached this point some time in college. I finally built the muscles I always wanted and got that great “pump” in the gym that everybody strives for. Even for a few years following college, I was enjoying the gym and would make different alterations to my workouts that would continue to challenge my body whether I wanted to bulk up or get cut. No matter what changes I made or different exercises I performed it was always based on a single-muscle-group per day type of workout with little to no cardio. When I was younger and mostly cared about gaining mass this worked fairly well but as time went by I was not reaping the same results. My body had finally gotten used to the same old routine and for the past couple of years I was just sort of maintaining and had lost my ambition in the gym. After saying for years that any type of circuit training didn’t work for me and that I could eat anything as long as I lifted daily, I finally came to a realization. I needed to not only completely change my routine, type of training and diet but more importantly, I needed a well laid out plan in front of me to follow.
Just as I was coming to this realization, my friend Chad mentioned XBodyConcepts to me in the gym. I was very reluctant at first, but after checking out the website and seeing other people’s great results and seeing what members were posting in the XBC Facebook group I decided to go for it. After sending all of my information to Dawn she put together an XFAT program for me and upon receiving it I was blown away. I hadn’t expected it to be so well put together and complete. I also knew that it was going to make me hurt. A week or so in, that pain turned into awesome pumps and that amazing feeling we like to call “beast mode” in the gym. My body was changing again and I finally felt that desire to go lift that I thought I had lost. It is hard to make oneself stick to a diet but for some reason, the way Dawn laid it out it was actually pretty easy to follow. My body responded very well to the diet and my energy levels and recovery time were great. By the end of my 12 week XFAT my endurance had skyrocketed, I felt really strong, looked great and couldn’t wait to hit the gym every day. I can’t wait to get started on my XLRG!
Hi Dawn, I took my after pics and had my body fat tested. I started out with a 28% body fat and ended at 18 %. I lost a total of 20 lbs during the XFAT workout and lifestyle (Diet) plan. I learned so much about eating the proper foods for fuel and not just for pleasure. The food was the most difficult part for me. I learned how to cook several different types of recipes and did not get frustrated at myself if I fell off the wagon occasionally. Having been a skinny hard gainer until the last few years I never had to worry about what I ate. Once I got older the weight began to add up. Additionally, working the type of job I have which requires me to work odd hours without much sleep it is difficult to find food late at night. Planning my meals and cooking in bulk ahead of time really helped. Overall, I felt like I have more energy, stamina and strength. I have never had so many people in the gym compliment me on my change in physique. My wife is also very happy with the results. Thank you, thank you, thank you, for all of the encouragement and advice along the way. This plan has changed my life.
The one piece of advice I would like to tell current and future members is this. Going to the gym used to be a time for me not to just workout but to socialize with friends. When you start this program tell your friends in the gym ahead of time so you don’t suddenly become the guy (or girl) that offends everyone. I was so focused on my training and rest times that I no longer had time to socialize. I recommend buying a shirt that says “I’m not an asshole, I’m training.” So many times people would be talking to me and I would either just be in the zone and not hear them or I would force them to follow me throughout the gym to talk because I wasn’t stopping. I just recently completed the Tough Mudder challenge. I never quit throughout the 11 mile course and although I was tired and sore I had some left in the tank at the end of the challenge and felt great.
Lastly, your plan provided me with a very descriptive program. There was no guessing as to what to eat and when, or what body part to train and how and when. It was all there written on the paper in front of me. Just follow your plan and your goals will follow.
Thank you again, a very lean
– Joe M. (Grass Valley,CA)
It felt like the day that I turned 44, I was a different person. Not just because of the number but because of how I felt. I have always been a tall, fit to semi-fit runner girl that could pretty much eat what I wanted, drink what I wanted, then just miraculously run it off. Then 44 happened and it was over. It literally stopped and I was getting….gasp…FAT! I could still hide it but I couldn’t fit into any of my clothes. I’m 5’8″1/2 , I weighed close to 155 and had 23.6% body fat.
I knew Dawn (then Whatley now Morris) from High School and had friended her on Facebook. I didn’t really know much about her, other than she was a great gal and had posted these incredible “transformation” pictures of herself through the XBC Program. In January, a month before my birthday, I made a post on Facebook to look half as good as Dawn and Michelle Camina (another high school friend) who was also training with weights. They both remarked with sweet and sincere thoughts. I kept them in my fitness journey and mind.
I thought in January that I could do it by myself without any plan or diets. So, I did what I know best, I ran. I ran and ran but was only getting fatter and fatter. This was so discouraging because it had always taken me a week….or two to get back. Now, I was stuck.
Finally, April 1, 2012 -No Fools- I began Dawn’s XBC XFAT Lite Plan. I will kid you not, it was rough but surprisingly filled with things that I was already drawn to and my body started to adapt immediately. The “food plan” was awesome and filling and then of course the workouts came. I was directed not to run…..WTH….I’m a runner girl, that’s what I do. But I followed the plan.
Before I knew it, I was ready for the XFAT program. I stuck to the plan diet wise but had some gym issue commitments due to work. Surprisingly enough, I fell in love with the gym and my muscles and I felt full-on comfortable with any other gym boy/rat out there in that “scary free-weight room”. All and all I think I rocked it! Bottom line at the end of my training I lost 15 pounds….140 and am now 15% for a total loss of 8.6% body fat.
Thank you Dawn and Chad and all of my XBC Friends for the support. I’m going to continue my fitness journey. Who knows, one day I might rock a bikini at a show when I’m 50 😉
– Sunny L. (Roseville,CA)
Hi my name is Angelique and I am 47 years old. I have 6 children. Four I birthed and two step. I work full time and have a very busy life. I am the person that would lose and gain, lose and gain. I have done EVERY diet in the past, including prescribed diet pills, but the weight ALWAYS came back. Then I got this brilliant idea that I would gain so much weight so I could qualify for the lap band surgery. So I gave myself permission to eat unhealthy, in large quantities and drink to achieve this goal. Well the process would take about a year before I could get it so I finally realized this was stupid! I was tired of being fat and exhausted and purchasing bigger clothes. I was at 185lbs, 5.2 inch tall and over 40% body fat. I was tired of walking by the really cute clothing stores knowing I could never fit in any of them. And worst of all I felt like such a failure to my children. I could see their concern at how heavy I was getting. But bless their hearts and my husband’s heart, they never said anything.
On March 13th, I was roller skating with my family and fell when a small child fell in front of me. Needless to say I had torn my tendon off of my butt bone and it would require surgery to reattach. (I just had a surgery 6 months prior to this for a hysterectomy and endometriosis) I was lying in bed feeling defeated when I came across the Xbodyconcepts that my friend Chad Morris posted on Facebook. I took a look at it and decided that day that this was my way out of this VERY unhealthy lifestyle. I had my surgery and while I was in recovery, I purchased the XFAT LITE program. Two weeks after my hamstring was reattached, I hit the gym with a mission. The first two weeks I could not even walk up the stairs without the assistance of my husband. I could not use my legs at all for the first 6 weeks and that was really frustrating! I focused on my upper body and little by little we tried using the legs.
I had every excuse not to go to the gym but I went every day. I started with 5 lb. weights and felt totally ridiculous. I sometimes felt like I wasn’t worthy of working out in the area where the really fit people were. I just kept my head phones on, ignored the feelings and held my head high and said damn it, I deserve to be here! I emailed Dawn multiple times each day asking her question after question, and sometimes doubting her. There were days I was feeling higher than a kite and then there were days, I cried. There were days I felt like I could become a body builder and days I told Dawn it just wasn’t working. I had days where I pushed too hard and hurt myself which set me back a couple of weeks, but I always looked for alternatives and worked what parts I could, really hard. Finally about week 7, I saw some results and said, well maybe Dawn knows what she is talking about……lol. This began to bring me out of my doubting funk.
Pushing through the changes was very hard for me. I was losing friends that I went out and drank with and I stopped getting invited to parties because my focus was to get healthy. This hurt me and at first and I was really frustrated and angry. I told Dawn I felt like I was sacrificing too much but she would always set me straight. She would tell me what was important and that this was a life style change and I had a choice. One was to take care of me or continue the old life. So I stopped putting myself in bad situations and started making better choices. When I felt strong enough to attend parties or BBQ’s, I would tell people no thanks to the drinks or bad food and just tell them I was in training. This sounded better and it didn’t offend people and it kept me more positive about what I was doing. Eventually it did get easier. I began putting myself first and then everything else came second. I would start planning my day around my workouts not the other way around. I stopped feeling guilty for telling people sorry I can’t make it, or I can’t help you, I am going to the gym. I began creating healthy positive treats for myself like going out and lying by the pool for 30-45 minutes after my workout, reading a good book or buying a smaller outfit.
After 12 weeks the results were great! I went from a size 16 to a 10! I lost 22 lbs and dropped my body fat from 40% to 31.5%. I feel so much better! I hear all the time, “You look so good.” My friends ask me what I am doing and I always refer them to Xbodyconcepts. I tell them it’s all about your commitment, clean eating and working out. There is no secret pill, no new diet that will do it.
Now I crave going to the gym. When I started I could barely push 5 lbs. weights or walk up the stairs and now I am using 30lb dumbbells. I can now squat and do leg curls. I feel so strong now and I love when I push myself to a new weight each week. It makes me want more. I am excited to take on my next 12 weeks and start the XFAT program with even more amazing results! My new goal is to enter a body competition by age 50 which is only 1 ½ years away.
If you are tired of being overweight, and or have physical issues, trust Dawn and Xbodyconcepts. The program works and Dawn will help you every step of the way!
Sorry no pictures for now. I will show you the results when I reach my goal.
– Angelique A. (Lincoln,CA)
For starters, I’ve never been a big person or massive body builder and I wasn’t the healthiest eater around. Sure, I ate my veggies and all, but I enjoyed the not so healthy stuff more than I should have, especially “The Dew”. I worked out occasionally, but nothing like I needed to. I was definitely lazy and easily out of energy. I developed the “mushroom cap” hanging over my pants, had to have some trousers taken out a little bigger, and was not happy with what I saw in the mirror.
Then I heard some coworkers talking about XBodyConcepts and the results they were getting. I actually saw them losing weight and enjoy talking about their progress. I mentioned my interest toChad, who unbeknownst to me, was engaged to Dawn…. who would soon become my trainer. Chadinvited me to the XBC Facebook group site. I started reading the posts and following other people’s progress. I was hooked, but wasn’t sure how to start. I talked to my wife, Lea, about it at length. It seems she wasn’t too happy with her own progress. I talked toChadseveral more times about the programs. He would always end with, “Talk to Dawn, she’s the pro”. Seeing how I was pending 2 major joint surgeries I was hesitant, but talked to Dawn anyway. Dawn suggested I start a plan prior to surgery to get my body ready for the healing process and that sounded pretty good to me.
On 5-29-12, Lea and I made the decision to start XBC and see how it went. Dawn was fast and sent us our individual plans on 6-1-12. Lea and I both started the XBC XFAT(Lite), but our meal plans and workouts were different and focused on what we each wanted to achieve. My goal was to get rid of the “love handles”, lose the fat and build some much needed muscle & tone. When I started, I weighed 180 lbs (not the muscley lbs) with 17.5% body fat, a 36 ¾” waist, 41” chest, and 14” biceps.
Through the 6 weeks of my plan, I saw visible changes and felt changes in my energy. So prior to my first surgery on 7-11-12, I had lost 15 lbs of fat, gained 10 lbs of lean muscle, decreased down to 15% body fat, lost 2 1/2″ inches from my waist, increased my chest to 42 ½”, increased my biceps to 15”, and increased my overall lean muscle mass. I got excited to hit the gym and work out every day. If I had to miss a workout for work or something else, my day was thrown off and I felt sluggish.
Now I’m not going to lie, keeping to the meal plan was hard. I missed all the junk food and savory cooking that Dawn cut out of my everyday eating. And at first, eating 6 times a day felt like way too much. Every 3 hours I was like, “What, again???”. But after the first week or so, my body actually started to crave the meals every time. Did I stay totally committed to the plan? I’d love to say yes, but I have snuck a piece of candy or a beer here and there. Did I miss the junk food and greasy stuff? Nope, not at all. The clean eating made a difference and I was excited to see how I continued to progress.
After my ankle surgery, Dawn helped modify my workouts. My cardio went from legs to the arm cycle. This was different, but still very effective. Getting through the gym on crutches was a feat, but like I said… I needed to get to the gym. Doing this helped to keep the gains I had achieved and the fat loss I didn’t want back.
My next surgery, which was on the elbow on 8-15-12, has shut me down from the gym for the next 6 weeks. This was a total bummer, but I knew it was coming. The sad part, my mass decreased and I dropped in weight to about 160 lbs. The good part, using the meal plan designed by Dawn is helping me keep the fat off, even without being able to work out. I have about 4 more weeks to go, but I am totally stoked to get back in the gym and get the muscles going. I’m sure Dawn is already planning my new plan to get me back on track and ready to go.
Now here’s the kicker…. I’m 42 years old and I’ve had 3 shoulder surgeries, 3 knee surgeries, 1 hernia surgery, 1 ankle surgery, 2 elbow surgeries, 2 shattered elbows, 2 broken ankles, 1 fractured wrist, several broken fingers, and have 2 cracked lower vertebrae …… and I’m still hitting the gym! No pain meds, no “hey I need pot for pain”, and no whining on why I can’t workout. With the meal plan and workout regiment designed by Dawn, I’ve achieved more physical fitness than I ever have!
As for Lea’s plan, she looks and feels amazing. I think she’s even more addicted to the gym than I am. But that’s her story to tell. Thanks Dawn for helping us change our lives and making a difference in our appearance and overall health. Oh yeah…. BAM!
– Darryl O. (Roseville, CA)
So I felt inclined to write a testimonial about my experience with the XBC workout and nutritional plans… I’m not one to pass my name off on something on a whim, I truly have to believe in the product, which in this case I do. I have gone a long time trying to reach my fitness and body image goals and have struggled for a long time. Fitness has always been a challenge for me. I was into it and wanted to do it, but in a world where attention spans are measured in seconds, if I didn’t see results extremely fast I was disheartened and eventually gave up on the endeavor.
Fast forward some time later and again I’m trying to get into shape, not only for the sake of vanity but for my job in law enforcement. Not knowing how to go about radically changing my body, I sought out Dawn at XBODYCONCEPTS and herXFAT program. The results were undeniable and I felt the difference right away. A couple weeks in and I started to see the difference in myself. A few more weeks and other people were seeing the difference in me and the compliments started pouring in. When this happens it fuels your fire and it makes adopting this lifestyle very easy which is what happened to me.
Don’t get me wrong there were times I was cursing the high heavens because I was sore, felt sick from being sore, tired, weak, and hated eating. In that struggle, you find what you’re really made of. The question is not if Dawn’s plans work because they do, and they do very well, you will be hard pressed to find anyone more knowledgeable or more accessible than Dawn. She is always available to answer any questions or hear any concerns you may have. The question becomes if you have the constitution and courage to stick it out when it all seems lost and there is no end in sight. All the tools you need are here. The secret is that your results won’t come from a pill, powder, gel, or whatever, they come from dedication and hard work, as they should! Que the motivational posters we have all come to love so dearly!
So my results after completion of the XFAT program are as follows:
Body fat: 12.6% to 9.2%
Weight: 168lbs to 175lbs (lean muscle gains!)
I lost body fat and gained muscle at the same time! Plus definition and I can see my abs….
So without any mental reservation I highly recommend Dawn and her XBC programs! I am truly appreciative to Dawn and Chad and all the other XBC members for all their advice and guidance along my journey which is still not yet complete. I will check back in and give you my results after I finish the XBC XLRGprogram!
– Terrence H. (Antelope, CA)
My journey with XBodyConcepts began 7 months after having my second baby boy, and what a journey it has been! I have always been a gym junky, half marathon runner, sprint triathlon competitor, and over-all active person. Even after years and years of trying different diet plans and work out routines, I never quite felt like my body reflected all my hard work, that is, until I signed up with XBodyConcepts! Within the first two weeks of my XFAT Lite plan I went from 110.8 pounds to 105.6 pounds, keep in mind I am 5’1” tall. Wow was I pleased, and that was just the beginning. I started the XFAT program 4 weeks later and watched my body change from skinny to lean and fit! About 6 weeks into the XFATprogram my friends and family started to notice the change in my appearance and it was then that all my hard work was really paying off! I dropped my weight down to an incredible 104.2 lbs. I hadn’t seen a number that low since I was a junior in high school, but funny enough I look better now than I did then! Now I have a toned body, not just a skinny number on a scale. I finished this journey losing over 6 lbs and dropping my body fat %.
I must admit the months were hard and I wasn’t always a perfect client when it came to eating but I never missed a workout! Who knows the results I would have seen if I stuck 100% with the diet plan. But I couldn’t be happier today! I will continue with my clean eating and am now enjoying another XBodyConcepts program! XBodyConcepts has changed the way I eat, sleep, drink, and live, both in and out of the gym. Thank you to Chad and Dawn for their continued support and encouragement! I look forward to many years of being an XBodyConcepts team member!
– Melissa L. (Sacramento, CA)
I started the XBC XFAT(Lite) Fitness and Nutritional Plan approximately three months ago and I have noticed great results overall. Within a week, I felt better and I had much more energy. I used to feel a little lethargic and tired in the early mornings when I woke up for work. Within the first week, I had more energy and I stopped drinking the two cups of coffee I always seemed to need before heading out the door. That was the first noticeable change I had from the program. It took me a few weeks to adapt to the nutritional plan. Lucky for me, I work with several people who are also on XBC Fitness and Nutritional plans and it made it easier not having the daily routine of going out to lunch. I wasn’t used to eating a big breakfast or eating every two to three hours all day long, but after only one month I got into the routine. This was when I began seeing the weight loss and lean muscle changes. After the second month, I nearly reached my goal weight and conditioning level. My endurance on mountain bike rides also increased considerably.
I had a routine physical exam two months after being on the program and my doctor was surprised at my lowered triglyceride count, greatly improved cholesterol levels, and greatly improved blood sugar level. He was also surprised to see my 20 lb drop on the scale. Prior to starting my XBC plan my doctor had planned on prescribing me medication to counteract some of the negative blood levels I was experiencing. The great improvements I showed in my overall health as a result of my XBC plan resulted in my doctor not having to prescribe me any medication! My doctor was fascinated by the improvements in my health! I attribute my progress to Dawn’s help and guidance. I admit my implementation of the program was not completely consistent or strictly by the book by any means. I could have worked out more and not occasionally veered away from the nutritional plan on weekends. With that said, I have been able to implement the program into my life and maintain the weight loss and endurance I originally wanted from the program. Thanks Dawn!
– Chad C. (Loomis, CA)
I was an avid runner or to put it in plain text a“cardio junkie.” Dawn turned me onto the XFAT Lite program. The Natzi fitness and nutrition queen ordered me to stop the cardio I was doing and follow her exercise program to a “T”. Using her XFAT Lite program for just the first 6 weeks, I saw a dramatic difference in my body. My starting measurements were 27.9% body fat and is now 25.7%, my biceps were 11.5 inches, now they are 10.75 inches, my waist was 35 inches and is now 31.5 inches. My weight was 173 pounds now I am down to 163 pounds. By following the XFAT Lite program I am now seeing better results than I ever got from doing cardio alone. I highly recommend this program if you want to see a difference! Thank you Thank you Thank you Dawn, AKA: Fitness & Nutrition Natzi!
– Michelle B. (Fair Oaks, CA)
I had heard people at my work raving about the results they were getting on a customized workout and nutrition plan they had been following. I had some weight to lose and the chatter peaked my interest and curiosity. One day I asked what these people were doing and how they were getting such amazing results. I was put in contact with Dawn at XBodyConcepts and the rest is history. Dawn customized the XFAT workout and nutrition plan to make sure I would attain my goals and to make sure the plan would work with my hectic schedule. When I began the XFAT plan I weighed in at 239.8 lbs with a 43.5 inch waist. After running the twelve week program, my weight dropped to 212 lbs and my waist is now 38 inches. That’s a loss of 27 lbs and 5.5 inches lost around the middle!
Dawn’s XBodyConcepts plan taught me the correct way to eat and provided structure to my nutrition and especially my workout sessions, which I desperately needed. I never thought eating more and more often would actually help me lose weight. It goes against common sense, which is one reason most people never achieve great results. The customized meal plan was very clear and concise and made it easy to follow and eat the right things. The biggest thing I learned about my diet is being PREPARED everyday for EVERY meal is the key to success. If I didn’t prepare ahead of time and forgot a meal, I felt like I was starving. Those were the times when I was tempted to cheat and eat whatever was available. So my advice to newcomers is to always prepare your meals ahead of time (which Dawn suggests). The weekends were the hardest time for me, but you just have to stick to it. In the grand scheme of things, this plan is not asking a lot of you in terms of the big picture. I can do anything for twelve weeks and quickly this became routine and I actually enjoyed all of the good foods I was eating and actually craved them! After approximately 2-3 weeks family, friends and co-workers began commenting to me about how much weight I had lost. Not only was I starting to look good, I felt good too! I have never obtained results anywhere close to these and plan to continue working with Dawn and XBodyConcepts so I can continue to improve my physique and my overall health and wellness! XFAT2 here I come! I am thrilled, thanks again for everything Dawn!
– Shaun G. (Roseville, CA)
“I met Dawn and her XBODYCONCEPTS team online via Facebook. I saw her before and after pictures on Facebook and decided to inbox her. From then on, she has been a huge motivator for me. After many difficult years of dealing with Bulimia, abusing my body and still not liking what I saw….it was time. I began my road to recovery by concentrating on eating and being comfortable with it, this was hard for me. I also concentrated on exercising and learning proper form, I wanted to do it right. That all worked. I was seeing some change. But then after a few months of training, I noticed I was at a stand still. I kept in contact with Dawn quite frequently. I explained to her what I was feeling and seeing. She had an answer.
I began working with Dawn to begin my fitness journey. Dawn recommended that I begin with the XFAT(LITE) program for 6 weeks. Dawn explained to me, that through years of abusing my body, I had stalled my metabolism and it needed a kick-start. Dawn also informed me that while working to trick my body and kick-start my metabolism there would be a high probability that I might gain weight and body fat. Of course I was hesitant. I figured Dawn knew what she was talking about and if that did happen, it was going to be while I was eating healthy and working out. I joined Dawn’s XBODYCONCEPTS team on March 20, 2012. I joined weighing 148 pounds, 20.7% body fat, 117 pounds of lean mass.
I remained on the XFAT(LITE) program for 6 weeks. Now keep in mind, as part of Dawn’s strategy to kick-start my metabolism, I did no cardio during this time. Remember, the goal was to kick-start my metabolism. My results? Six weeks later I weighed 147 pounds, 16.9% body fat, 123 pounds of lean mass. I LOST A POUND, LOST BODYFAT AND GAINED 6 LBS OF MUSCLE! Yes…that deserves all caps. Both tests were done with the BODPOD, so they are accurate. Plus, my mirror says it’s accurate.
On May 1st, I decided to stay on board with the XBODYCONCEPTS team and started XFAT. I can’t wait to see what this does for me and this body. You really can’t go wrong by this program. It’s all right there, just follow. Plus, you get the most amazing team of motivators who all ‘get it’. I couldn’t thank Dawn and her team more. I have found a forever friend in XBODYCONCEPTS.
– Lori G. (Minneapolis, MN)
“I’ve been bodybuilding since I was fifteen, and now I’m in my mid thirties. To say I’ve tried it all is an understatement. I’ve used the pills, I’ve used the powders, even the stuff that isn’t legal anymore. My problem area has always been width…year after year, rep after rep, I haven’t been able to get my shoulders, back, and traps to break that plateau, and start putting some real size on. These days I’m on a police department SWAT team, and serve as the breacher…strength and conditioning aren’t just a matter of ego anymore, they’re a matter of survival. Several of my coworkers use XBC programs, and, nine weeks ago, I gave their XLRG program a shot. Bottom line: Dawn knows what she’s talking about. I’ve been running XLRG for just over two months, and I finally have busted that plateau that’s been plaguing me all these years. Here’s the real numbers: half inch to arms, two inches to chest, a full inch to calves, and two inches to shoulders. I was able to increase my body weight by 21 pounds on the XLRG program, but, thanks to the clean eating on the diet, I’m not some bloated, “dirty bulk” blob of goo. All that with only a 2.2% body fat gain! It’s not easy…I was working my tail off in the gym, and at the table, but in the end it was worth every bit. I’ll add this too, the XBC community (XBodyConcepts Facebook Group Member Page), is all about support and advice. Rookies, experts, and everything in between meet here to make sure that we all stay on track. I can’t wait to start my XFAT program, and cut this up!”
– Joe R. (Citrus Heights, CA)
“XFATLTE is formatted for the perfect lifestyle change. XFATLTE took me from a starting weight of 223 lbs and a body fat percentage of 27%, to a weight of 200 lbs. and a body fat percentage of 22% in eight weeks. After completing the XFATLTE program, I started on the XFAT program. On the XFAT program I have dropped my weight from 200 lbs to 188 lbs, and my body fat percentage has dropped from 22% to 17.7%, and I still have a few weeks to go before completing the XFAT plan. So far I have lost a total of 35 lbs while gaining lean muscle mass and have dropped my body fat percentage nearly 10%. My waist size has decreased from 43.5” to 35” a loss of 8.5”!!!
There are no extreme diets or workouts that tend to de-motivate people after a month or two. XFATLTE and XFAT are easy to follow and proven effective for extreme fat burning and muscle building. The key to success is simple consistency. This has been by far the most effective fat loss and strength building plan I have ever encountered.”
– Ty L. (Antelope, CA)
XFAT (Lite) Client
“I was sick of going to the gym and using only the cardio equipment and signing up for boot camp classes. I wanted something with more serious results. After talking to Dawn at XbodyConcepts and seeing her results I knew I wanted to do the XFATLTE program as soon as possible! I knew in order to do this I needed to be focused, set some serious but realistic goals, commit myself to the workouts and mostly stick with following the diet!!! After the first 3 weeks I noticed my body starting to change and seeing that I was gaining lean muscle. I am already starting to see the definition I want.
Having the specific meals plan tailored for me of what, how much and when to eat really keeps me on track. I don’t have to think about what to cook. I love it! I prepare all my next day meals the night before so there’s no excuses!!!!
It’s hard work!!! Be motivated, dedicated, committed and stay FOCUSED and you will have guaranteed results! Thanks Dawn for all your help, motivation and giving me the courage to get in there and lift those weights!!!”
– Stacey P. (Fair Oaks,CA)
“I contacted XBodyConcepts because I wanted results! I had friends who had gotten amazing results from the XbodyConcepts fitness plans and I wanted to have the same success. I have been lifting weights for approximately thirteen years and have always been a hard-gainer with a fast metabolism. My goal was to finally put on muscle mass.
I contacted Dawn at XBodyConcepts and she devised a customized weightlifting and meal plan that met my needs. Dawn created a meal plan of foods that I really liked and that were easy to eat and prepare. At the end of twelve weeks on the XLRG Mass Plan I gained 18 pounds (started at 184lbs and ended at 202lbs) of lean muscle mass and maintained virtually the same body-fat. Not only did I put on muscle mass my strength went up a ton! The fact that I had such trouble putting on weight and then gained 18 pounds in 12 weeks with huge strength gains is amazing to me. XBodyConcepts gave me the plan and I did the work. Together we got the results!
I will now be starting the XFAT program to lean out for summer. I can not wait to see what kind of results I get from the XFAT plan. I am sure they will be nothing short of amazing. Thank you very much Dawn and XBodyConcepts!”
– Trevor M. (Sacramento,CA)