South Hills Karate Academy

South Hills Karate Academy

AdvoCare 24 Day Challenge!

As a professional Tang Soo Do instructor, I am constantly busy with teaching and running not only South Hills Karate Academy, but also the Independent Tang Soo Do Association. Although I keep my self in the best shape possible, sometimes with my busy schedule, I don’t also have time to dedicate to my own fitness and diet goals.

During the month of September, in order to get myself in the best shape possible for our 2013 Pittsburgh Tang Soo Do Championship, I started on the Advocare 24 Day Challenge. The 24 Day Challenge provided me with a comprehensive supplementation and diet program that was easy enough to maintain with my busy schedule.

With the
AdvoCare 24 Day Challenge everything is laid out in a simple easy to follow program that details everything you need for fantastic results. The program allowed me to focus on my diet and provided me with all of the supplements I needed.

In addition to following the diet and supplementation program as detailed in the 24 Day Challenge, I added just, 1 twenty minute High Intensity Strength Training workout per week.
Yes! I only lifted weights once per week for no more than 20 minutes!

As I mentioned, I followed a
High Intensity Strength training modality, which encompasses one set of each exercise to complete failure. Which means, I did one set of 7-15 reps per exercise to complete muscular failure where I could not move the weight any further.

The 20 Minute Workout I used:

1. Dumbbell Incline Flys
2. Machine Bench Press (including a drop-set)
3. Weight Dips
4. Push Up
5. Chin Up (reverse grip)
6. Leg Press (done to 20-25 reps)
7. Weighted Hanging Knee Raises

The results? I went from 205 lbs and 16% body fat to 187 lbs and 12% body fat in 24 days! That is a loss of 18 lbs! You can see in the pictures below the results. The key was certainly the Advocare 24 Day Challenge! It provided me with the plan, and just as important, the supplements I needed to fuel my body. It provide me with the vitamins, minerals, and protein I needed to recover not only from the strength training, but my rigorous teaching schedule.

Gene 24 Day

If you are interested in making a dramatic change in your body, please see me or Mrs. Karen Garbowsky for more information on the Advocare 24 Day Challenge or you can visit our
Information page.

Master Gene Garbowsky