My Results

Although I did track my progress as I went (see home page), I am putting an overview of my results here. This is basically my before and after photos as well as before and after weight and fat. Believe me, I KNOW that I am no model, not by any means. I just want this to be the most real and informative review there is.

Here are my stats and pictures before starting.

Wednesday, January 11, 2012

  • Weight: 181 lbs
  • Body Fat: 13.5% (according to my scale)

Before – 1/11/2012

Below are my stats and pictures after 4 weeks.

Wednesday, February 8, 2012

  • Weight: 168 lbs
  • Body Fat: 10% (according to my scale)
4 Weeks

After 1 Month – 2/8/2012

Below are my stats and pictures after 8 weeks.

Wednesday, March 7, 2012

  • Weight: 162 lbs
  • Body Fat: 7.3% (according to my scale)
  • Skin tone … a bit more tan ๐Ÿ˜‰
8 Weeks - Visual Impact Cardio Results

After 2 Months – 3/7/2012

Before and After Pictures

Here are a few different photos as well. Yes, I am flexing my abs (only) in the picture on the right. No, I am not flexing my abs in the picture on the left. So …

8 Weeks

Left: 1/11/2012 — Right: 3/7/2012

… to make this the most REAL review with the most REAL results (except maybe the tan, I don’t think cardio has much to do with that) I am including before and after pictures of me NOT flexing.

Before and After - Not Flexed

Not Flexed

Yes, I look like a dork with my mouth open … I know!

Unfortunately I didn’t get a flexed pics of my before abs … or maybe it is fortunate because it would have looked awful, probably even worse than not flexed. Here is a side by side picture of me flexing my arms. This is pretty much a “flexed” shot of my before abs. You can tell my upper abs where kind of flexed … well, maybe you can tell.

Before and After - Flexed Arms


Weight and Fat Loss Results

Here are two charts which show my progress from week to week. Even though I only posted updates every two weeks, I was tracking my progress every week … even every day.

My Weight Loss Results

My Weight Loss Results

Starting Weight – 181 pounds

  • Week 1 – 173 pounds (lost 8 pounds)
  • Week 2 – 173 pounds (lost 0 pounds)
  • Week 3 – 169 pounds (lost 4 pounds)
  • Week 4 – 168 pounds (lost 1 pound)
  • Week 5 – 167 pounds (lost 1 pound)
  • Week 6 – 165 pounds (lost 2 pound)
  • Week 7 – 163 pounds (lost 2 pounds)
  • Week 8 – 162 pounds (lost 1 pound)

TOTAL – Lost 19 pounds

Body Fat Loss Results

Body Fat Loss Results

Starting Fat Percentage – 13.5%

  • Week 1 – 12% (lost 1.5% fat)
  • Week 2 – 11% (lost 1% fat)
  • Week 3 – 10.3% (lost 0.7% fat)
  • Week 4 – 10% (lost 0.3% fat)
  • Week 5 – 9.7% (lost 0.3% fat)
  • Week 6 – 9% (lost 0.7% fat)
  • Week 7 – 8.4% (lost 0.6% fat)
  • Week 8 – 7.3% (lost 0.9% fat)

TOTAL – Lost 6.2% fat

When I started I was carrying 24.435 pounds of fat.

  • 181 x 13.5% = 24.435 pounds of fat

After eight weeks I am now carrying 11.826 pounds of fat.

  • 162 x 7.3% = 11.826 pounds of fat

This means that I lost a total of 12.609 pounds of PURE fat. Pretty awesome results for only 8 weeks!

It’s Not ALL About the Abs

If you’re like me, I usually base someone’s level of leanness or body fat by how their abs look. Although that is probably the most revealing area as far as body fat is concerned, there are other areas. After going through the course, I have noticed that my results reach far more areas than just my abs. I really wish I would have gotten some before pics of my back and arms but I didn’t.

Anyway, here is a picture of me flexing my arms in a different pose. This shows just how lean and “ripped” I am … I know I’m not technically “ripped” but I’m quite a bit closer than I was. Overall, I’m stoked about my results!

Results - Flexed Arms

Flexed Arms

How did I get such awesome results in only 2 months?

That’s it … and by “it” I mean I worked my butt off but that is “all” I followed to get these results.

Rusty does have a weight lifting course for women that is very good as well, but no, I didn’t follow that one. ๐Ÿ˜‰

If you aren’t quite sure if it’s right for you you can also checkout my summary of the course.

Thanks for checking out my page!



  1. Robert King
    March 13, 2012 @ 9:43 pm

    Week 1 was a huge loss…I would expect water weight maybe?

    Regardless though, your results are pretty amazing. It’s not just the abs though. Obviously your lower midsection is tons more defined, but you can even notice how much leaner you are around your neck region as well as your arms.

    I’m pretty blown away by how much your body transformed in less than three months.


    • Kevin
      March 16, 2012 @ 3:29 pm

      Hey Robert … I do think the majority of the weight loss in week 1 was water weight. I did cut carbs quite a bit and that alone can contribute to losing water weight.

      But yeah, my face and neck are quite a bit thinner now. Overall, I look a lot less “puffy” … crazy!


  2. Alexander Garbuz
    March 15, 2012 @ 1:08 am

    What scale do you use to calculate body fat % ?


    • Kevin
      April 4, 2012 @ 4:31 pm

      It was just a weight/body fat/water/bone density scale that I got at a local Fred Meyers store … nothing too fancy, I think I paid $30-$40 for it.


  3. Keith
    March 15, 2012 @ 7:19 pm

    Wow awesome results Kevin. Looks like the program worked, you’re pretty damn ripped now.

    Did you do the Visual Impact Cardio after your weight lifting or on a separate day?


    • Kevin
      March 16, 2012 @ 3:36 pm

      Yeah, I kind of figured I would get some good results but I am pretty blown away with how good of results and how much different I look in only 2 months.

      I did phase 3 from Visual Impact Muscle Building just as Rusty has it laid out … I worked out after work and did resistance training and then cardio right after.

      Instead of the cardio in the VIMB manual … I just replaced that part with Rusty’s recommendations from Visual Impact Cardio.


  4. shade
    March 18, 2012 @ 4:27 pm

    Did you do 3 phases or just 1 phase??


    • Kevin
      March 19, 2012 @ 6:41 pm

      I just did 1 phase. I skipped straight to Phase 3 in Visual Impact Muscle Building and followed the weight lifting aspect from that for 8 weeks.

      Instead of following the cardio Rusty outlines there, I followed the new approach.


  5. Vaclav Gregor
    March 18, 2012 @ 6:44 pm

    Kevin those are some amazing results man, really well defined abs!
    And I love how you track down everything.


    • Kevin
      March 19, 2012 @ 6:43 pm

      Thanks Vaclav! I ended up tracking my weight every single day (missed a few) … but I didn’t think that was as important as my week to week results.


  6. Clint - Crude Fitness
    March 23, 2012 @ 1:38 am

    Outstanding results mate – well done indeed.


    • Kevin
      March 23, 2012 @ 2:27 am

      Thanks Clint! Yeah, I definitely worked for it but I honestly could not have gotten these kind of results, this quick, without following Rusty’s advice. Hat’s off to him.


  7. Jamie
    March 23, 2012 @ 3:41 pm

    I was under the impression from what I’ve been reading on the Visual Impact Cardio site that the cardio was NOT to be done after training? That the weight training and cardio was to be separate in the new system, versus how it is done in VIMB. I have VIMB, and I just got the email about the new program yesterday so I haven’t had much time to read it all. I could be mistaken…


    • Kevin
      March 23, 2012 @ 5:25 pm

      I did the cardio after my weight training … therefore separate.

      Rusty is saying that you will get better results if you don’t do “circuit training” or other forms of resistance training AS your cardio … does that clear it up for you?


  8. John
    March 26, 2012 @ 7:53 pm

    Does this program need to be done with a weight training program (like Visual Impact Muscle Building) to ensure that you don’t lose muscle? Or is there something in this program like calisthenics or something which will deal with that?


    • Kevin
      March 26, 2012 @ 9:27 pm

      The program does not have a detailed weight lifting routine. I do recommend that you follow SOMETHING (of course I would recommend VIMB) to ensure the best possible results.

      I don’t that you would “need” to because Rusty teaches you how to dip into your fat storage without burning muscle, but I sure would … that’s what I did.

      As long as you do 30-40 minutes of some type of strength training you won’t need to worry about losing muscle, that’s for sure.


  9. Jordan
    March 26, 2012 @ 8:36 pm

    AMAZING RESULTS! Can i ask how tall you are? You look MUCH heavier than 162lbs! I guess its true what they say about a lower bodyfat percentage making you look bigger than you really are!
    I’m at a bit of a sticking point with my training and, being mainly ectomorph, I always want to just bulk bulk bulk but if I can look as sharp as you at 162 lbs then I need to follow this program now!


    • Kevin
      March 26, 2012 @ 9:29 pm

      Thanks Jordan! I know man, I couldn’t believe it as I kept going.

      I’m 5’10, so yeah, being lean does make you look bigger/heaver than you actually are.

      Obviously I don’t look as big as I did with baggy clothes on, but with my shirt off I look just as big and with fitted clothes I look fairly close (not quite) but that’s fine by me!


  10. Raymond -ZenMyFitness
    April 3, 2012 @ 2:39 am

    Amazing lean look is such as short amount of time of 8 weeks, anyone would be ecstatic about that.
    Looks like the cardio program really worked for you. Does dieting play a large part of the cardio program ?


    • Kevin
      April 3, 2012 @ 9:36 pm

      Hey Raymond,
      There is quite a bit of information on diet and how it works with the cardio. As is normal with Rusty’s programs, he kinda’ leaves that up to you as to how extreme you want to go. At either rate though, you’re allow to be much more liberal on the weekends with your food intake. I had a full-on cheat day every Saturday!


  11. Thom
    April 3, 2012 @ 2:43 am

    Hey kevin,
    Insane progress! Congrats…I saw you used phase 3 alongside this cardio regimen, can you give an idea of what a week would look like for you training wise including VI cardio and VI phase 3? Thanks


    • Kevin
      April 4, 2012 @ 3:13 am

      My very typical day was to go to work until 4:30pm, begin my strength training workout at 5:00pm exactly as outlined in phase 3 of VIMB (usually lasted 30-45 mins) and then to follow that up with my cardio workout for the day. My average time in the gym was 60-75 minutes.


  12. Anon
    April 3, 2012 @ 2:44 am

    Thats awesome, he was already in shape and ripped before hand..does it work for normal people like me who are starting from -100 lol But its cool it worked for him.


    • Anon
      April 3, 2012 @ 2:47 am

      I should say, Im not normal, rather ab-normal I feel lol


    • Kevin
      April 4, 2012 @ 3:17 am

      Thanks Anon … this is actually my site, not Rusty’s ๐Ÿ˜€

      I would honestly think that the program would work for anyone. If you have more to lose, my thoughts are that you would lose the pounds more quickly. I was seriously surprised with my own results and how the fat continued dropping off … even when I was down to 8 and 7%.


  13. Beth
    April 3, 2012 @ 3:03 am

    You are totally HOT! I’m buying it!


    • Kevin
      April 4, 2012 @ 3:26 am

      Thanks ๐Ÿ˜€


  14. Ammar
    April 3, 2012 @ 3:38 am

    Kevin, that is an incredible transformation! Well done mate, that’s a lotta sweat and hard work that went into that transformation.

    Just a quick qs for you..I see you did both the Visual Impact Cardio and Muscle building workouts simultaneously..did you alternate work days? Or just do the cardio after the VI phase 3? Am starting on Rusty’s guides, wanted to hear from your experience. Cheers bud!


    • Kevin
      April 4, 2012 @ 3:28 am

      Thanks Ammar! Yeah, I did the workouts exactly as laid out in phase 3 of VIMB but instead of the cardio that was in there I substituted it with the cardio info from VIC.

      I hope you kill it man!


  15. Dale
    April 3, 2012 @ 5:06 am

    Great results. I am in phase III of VIBB but am having trouble cutting fat. Am on the fence about purchasing the Cardio program. Kind of wondering what new information I could really learn about doing cardio. Is it worth $47?


    • Kevin
      April 4, 2012 @ 3:32 am

      You know man, I’ve actually gotten pretty good results from following VIMB only but I can honestly say that the cardio aspect in VIC is much more effective, and efficient.

      I was able to get pretty lean a few years back but never this lean … I’m not saying that I wouldn’t have eventually, but 7.3% fat in 8 weeks … I doubt it.

      As far as the price, that’s totally up to you. Obviously I got the workout for free but if I was able to look ahead to now before getting the workout I would buy it in a second!


  16. Dex
    April 3, 2012 @ 9:28 am

    Your results are insane! How many days a week did you do VIC?


    • Kevin
      April 4, 2012 @ 3:33 am

      I did VIC 5 days a week and then added an optional VERY low intensity workout most weeks to make it 6 … I definitely worked for my results!


  17. chris
    April 3, 2012 @ 9:38 am

    The definition is much better!
    I cant help thinking that being more ripped also means looking older facially as well though.
    In the first pics you look about 25-28 and in the after pics,more like 33 -38
    although the 1 month on pics are still quite youthful as you haven’t lost so much off your face at that point.


    • Kevin
      April 4, 2012 @ 3:34 am

      Yeah, I don’t know. My face is definitely more lean now … not sure the tanning bed was much help either ๐Ÿ˜‰

      I’m actually 31 though, so your guesstimates are right in there.


  18. Matt
    April 3, 2012 @ 11:41 am

    Kevin – which of the three programs in the book did you follow (beginner, intermediate, advanced)? Also, what did your diet look like in terms of average caloric intake and typical food selections? Great work!


    • Kevin
      April 4, 2012 @ 3:36 am

      I actually followed a combination of all of them. I tried to progress through the 8 weeks as much as I could. Once I hit my most efficient routine I just stayed there because it was producing awesome and consistent results. Basically, somewhere between intermediate and advanced though.


  19. Helen
    April 3, 2012 @ 12:05 pm

    Just wanted to say well done! However good the system there’s a lot of hard work gone into that. Just wish we had a similar review for the ladies ; )

    Bit curious though, had you used VI with the cardio as given at any time before – were the results very different? Thanks and well done again.


    • Kevin
      April 4, 2012 @ 4:35 pm

      Thanks Helen, you’re exactly right. It really doesn’t matter how good an approach is, if you don’t follow through it won’t work.

      I have followed VIMB’s cardio as outlined before and I did get pretty good results … much better than the normal cardio I USED to do.

      The results I got from going through this review are much better though.


  20. Jacob
    April 3, 2012 @ 12:06 pm

    Great results!! Im doing visual impact for men at the moment. Im currently in phase 2. Could i incorporate the cardio program in this program?


    • Kevin
      April 4, 2012 @ 3:41 am

      I would think so. I would just try to morph VIC cardio in where VIMB calls for it.


  21. Jon
    April 3, 2012 @ 12:32 pm

    That’s pretty impressive Kevin. Several questions, how much did you change your diet and how would someone incorporate VI Cardio into other Phases(1 or 2) in VIMB if they were not to Phase 3 yet?


    • Kevin
      April 4, 2012 @ 4:37 pm

      I definitely changed my diet quite a bit. I limited calories and carbs wherever I could. Rusty is going to be sending out a special report for VIMB owners, so look out for that. Should be next week.


  22. Angela
    April 3, 2012 @ 2:19 pm

    wow! That’s amazing and you look great! Rusty – I’d love to see a female before/after.

    I’m about 16-17% body fat and would love to see someone my size get ripped. ๐Ÿ™‚


    • Kevin
      April 4, 2012 @ 4:48 pm

      Thanks Angela, I appreciate it!


  23. Keith
    April 3, 2012 @ 2:59 pm

    Can someone tell me WHY none of the links for VISUAL IMPACT CARDIO work on this page on even on Rusty Moore’s website? I have tried 3 different browsers and none work I get A Webpage not available…..


    • Kevin
      April 4, 2012 @ 4:40 pm

      I’m not sure what was up … I do know that Rusty’s been getting a fairly high volume of traffic so maybe the site was overloaded while you were trying to access it??

      Try again, I just tested it and it worked ok for me.


  24. Wesley
    April 3, 2012 @ 3:58 pm


    What does your diet look like I am on week 2 of cardio program with VIMB Phase I.

    I am trying to figure out my diet to build muscle and lose fat. What type of scale do you use?


    • Kevin
      April 4, 2012 @ 4:43 pm

      That’s tricky Wesley … Honestly, I would focus on either or, not both. Unless you are very much a beginner, you won’t be able to really gain much muscle and lose much fat at the same time.

      I would recommend going through phase 1 & 2 without a whole lot of focus on losing fat … just focus on not gaining very much.

      Once phase 3 comes around you’ll be ready to drop fat like crazy!

      “It was just a weight/body fat/water/bone density scale that I got at a local Fred Meyers store โ€ฆ nothing too fancy, I think I paid $30-$40 for it.” – quoted from another comment reply ๐Ÿ˜€


  25. Dane
    April 3, 2012 @ 4:45 pm

    That is insane. Congrats man! I want to know what diet you followed throughout your transformation? Did you follow the phase III diet?


    • Kevin
      April 3, 2012 @ 9:31 pm

      Thanks Dane! Checkout my reply to John right below. ๐Ÿ˜€
      Rusty actually added the diet section to the book after I was into the workout for a while and following my own plan. Since I was getting such great results and not losing any muscle I decided to just stick to what I was doing.


  26. John
    April 3, 2012 @ 7:00 pm

    What did your diet look like?
    What changes did you make to cals / macros?


    • Kevin
      April 3, 2012 @ 9:29 pm

      I ate pretty low calories … even a little lower than what Rusty suggests in the book. I ate around 1,650 calories. My thoughts are that 8-10 calories per pound of your goal weight will get you quick results. I concentrated on high protein, high-ish fat and low carbs. I also tried to eat as much green vegetables as I could.


  27. Ross
    April 3, 2012 @ 7:17 pm

    Awesome results! I am an avid fan of al things visual impact and rusty so I didn’t really need a big push to commit to this, however seeing your pictures has definitely convinced me especially as im in similar shape to you at maybe week 1 or 2 so I think I’ll def see results! One question, Im about 19 weeks out from a big holiday and Im kind of aiming everything for that, however im keen to start VIC now – so my question is what are you going to do to maintain that, is that something addressed in VIC or should I begin this in say 9 weeks so I hit low BF just in time for hitting the pool?


    • Kevin
      April 3, 2012 @ 9:23 pm

      Ross, I’d definitely advise you to start now … no sense in waiting to look great ๐Ÿ˜€

      There is an entire maintenance plan in there. My plan is to simply watch my fat levels and then increase/change up cardio as needed.


      • Ross
        April 4, 2012 @ 11:09 am

        Thanks for the quick reply! Im in!


  28. Kelly
    April 3, 2012 @ 10:06 pm

    Whahoo! Man you look hot!


    • Kevin
      April 4, 2012 @ 4:43 pm

      ๐Ÿ˜€ … thanks Rusty!


      • Kelly
        April 5, 2012 @ 7:22 am

        Ha! Seriously… Ryan Gosling hot. (hey – just calling it as i see it).


  29. Dan McCarthy
    April 3, 2012 @ 11:38 pm

    Rusty –
    I have some questions about Visual Cardio that would not be of general interest. What email address should I use?


    • Kevin
      April 4, 2012 @ 4:48 pm

      This isn’t Rusty’s site and I’m not too sure if he’ll be scanning these comments. Try hitting him up on his Facebook page.


  30. Irene
    April 4, 2012 @ 6:03 pm

    You are smoking! Well done! All the hard work definitely paid off!
    Dublin, Ireland


    • Kevin
      April 5, 2012 @ 2:45 pm

      Thank you Irene … all the way from Dublin, awesome!


  31. Erik
    April 4, 2012 @ 11:36 pm

    Did you do the beginner, intermediate or advanced cycle of VI cardio?


    • Erik
      April 4, 2012 @ 11:39 pm

      Sorry, I just saw an earlier post with the same question. Thanks for the motivating pics!


      • Kevin
        April 5, 2012 @ 2:44 pm

        No worries, just let me know if you have any other questions.


  32. Jason
    April 6, 2012 @ 1:58 pm

    Results are awesome! I’ve been debating on whether to purchase the two Visual Impact books, but have a question. You were already on the somewhat slimmer side. Do you think this program would work for someone like me? I’m 5’10”, 230lbs. Now I am/was very athletic so the weight is evenly distributed as I have broad shoulders, big thighs. Just wondering if this program would help me to get leaner


    • Kevin
      April 6, 2012 @ 2:21 pm

      Thanks Jason! Yes, the program will work for sure. If anything, I think you’d lose more weight, more rapidly … it will probably just take a little longer than 8 weeks to get REALLY lean. It’s setup with different levels of routines so you could follow one for a set period of time and then move on to the next.


      • Jason
        April 6, 2012 @ 2:39 pm

        Thank you the info, Kevin. Do you think I should skip the phase 1 of the muscle building program? I do not want to get any bigger in the chest/shoulders/arms/thighs areas. Based on my readings, I would think the Phase 2/3 of muscle building and the cardio program may work the best. And yes, I totally agree that it would probably take 6 months for me to get the really lean look due to my weight/fat today.


        • Kevin
          April 6, 2012 @ 2:50 pm

          If your main concern is getting lean and not adding any size then I’d skip straight to phase 3 and do that for 2 months or more, depending upon how your body responds.

          If you start to plateau after 2 or 3 months then go to phase 2 for 1 or 2 months and then back to phase 3. That ought to do it!


  33. Jason
    April 6, 2012 @ 3:14 pm

    Thanks again, Kevin. Time to buy the books and start my gym membership! Your photos and Rusty’s insight are definitely inspiring!


    • Kevin
      April 11, 2012 @ 2:55 pm

      Right on Jason, I hope you kill it man!


  34. Javier
    April 11, 2012 @ 6:26 am

    Hey Kevin, just curious if you gained/lost/maintained strength levels during this fat loss phase. Additionally, if you don’t mind what are some estimates of your maxes (bench, shoulder press, deadlift, etc)? I guess I ask because I’m under the opinion you have to be strong as a beast to be ripped.


    • Kevin
      April 11, 2012 @ 2:59 pm

      I did actually gain strength for the first 7 weeks or so while dropping weight … pretty cool. Week 8 I simply maintained strength.

      I didn’t do any one rep maxes but I can tell you what my sets ended at. For the last set in those exercises I was doing 2-3 reps of 265 lbs for bench and 135 lbs for shoulder presses (didn’t do deadlifts) … certainly not beastly numbers, but respectable for weighing 165 lbs.


      • Javier
        April 11, 2012 @ 6:39 pm

        That’s awesome! Those are great numbers especially while losing weight! Thanks for the reply and great job on the transformation. Your pics convinced me to purchase the book and man, it is a gamechanger!


  35. tyler
    April 17, 2012 @ 2:40 pm

    Hi Kevin! I purchased VIC last week. And in a 5 day span I automatically got cut. I did VIMB for 3 months. I did 1 month of phase I, 3 weeks of phase II and 3 weeks of phase III. I actually got smaller in phase III (as in surfer-dude small, but got strong). I only started HIIT in level 3 for 3 weeks and did steady-state before that.

    Since I need to peak by the end of april, I started at week 5 of the Intermediate. And the results so far had been more than I expected. My belly fat is now so soft and thinner compared to last weeks. I took a picture of myself last thursday when I started it and took again this tuesday. And that’s with a 5000 calories cheat weekend (since I went to a beach party, but did not drink since I need to peak soon).

    I asked you about mixing a fat burner and creatine before. I only started the bonus phase last week. What I do now is once I wake up, I take 1 pill of Hydroxycut just for the caffein since I don’t drink coffee then do VIC on an empty stomach. I only started working out on a fasted state last thursday as well. I do VIC in the morning, drink my shake and banana after an hour, wait 3 hours and do the bonus phase of VIMB during my lunchbreak (since I only eat a meal replacement for lunch and a protein shake anyway) and take my creatine after 30 minutes of working out. So far so GREAT! My question is, how long did it take you to lose the lower belly fat? Mine is extremely soft now but I’m fearing it might not go away in 2 weeks. I’m pretty much in your February 8 picture range.

    Also, did you take measurements of your chest, waist and neck? What did they used to be? What are they now? I started with a 36.5 waist last January and am now down to 31 (as of last thursday).

    Sorry for the long post. I knew Rusty’s program would work, but you doing it in such a short time inspired me to purchase his VIC program. Thanks man!


    • Kevin
      April 17, 2012 @ 3:01 pm

      Thatโ€™s awesome man โ€ฆ youโ€™re giving me a bit of competition, huh? Love it!

      I figured you could get better results taking supplements, but for my review I just didnโ€™t want to taint it at all, thatโ€™s why I didnโ€™t take anything.

      Unfortunately I didnโ€™t take any measurements, regretting that a bit now though. Those last two weeks where actually some of the most drastic as far as lower belly fat goes. Seems like once you get down to only having lower belly fat โ€ฆ thatโ€™s when it starts to come off. Keep pushing and youโ€™ll be stoked, Iโ€™m sure.

      Keep rocking!


  36. Chris
    April 22, 2012 @ 3:17 am

    Hey Kevin, very inspiring, thanks!

    Could you please comment on your ab routine during this 8 weeks… How many days a week did you do abs and typically how many ab excercises/sets/reps each time?
    (For comparison & context, how many days days a week did you do weight and cardio training, and how many excercises/sets/reps did you do for other muscle groups – chest, shoulders, triceps, back – during your weight training? Did you split your muscle groups workouts during the week? – if so, how?

    Finally, For VI Phases 1 & 3 — do ab exercises follow same principles (hi reps & volume, lower weight in 1; lower reps and heavy weight – and since you can’t always add weights to all ab excercises, does that change how many sets/reps you use for ab excercises that don’t add weights?

    Mahalo/Thanks alot in advance for your help and time!

    Chris in


    • Kevin
      April 23, 2012 @ 5:20 pm

      My ab routine was pretty limited. I didn’t even start working them until week 6. For most of us, it’s just all about losing the fat and your abs will look good.

      For the last 2 weeks I did 2-3 sets of 10 reps hanging leg raises, 1 set (to failure) of hanging side to side knee bends, 1 set of 10 reps renegade rows, 1/1/1 minute for straight/side/side planks. I did this routine 1-2 times a week … nothing else for abs.

      I followed Visual Impact Muscle Building just as Rusty has laid in phase 3. I ended up lifting 4 days a week and doing cardio 5-6 days (changed depending on my circumstances) a week. My total workouts lasted about 1 1/4 hour.


  37. Chris
    April 22, 2012 @ 10:05 am

    when I ask above about # of “exercises/sets/reps” for abs and other major muscle groups, I’m just wondering about totals, in general – not the specifics of every exercise (which would vary alot I’m sure).

    Also, in the last question, where I wrote “lower reps and heavy weight…” I meant to add “…in phase 3”. Sorry for the typo!



    • Kevin
      April 23, 2012 @ 5:24 pm

      I’m not crazy about weighted ab exercises. Instead, I like harder exercises like hanging leg raises, hanging feet to bar leg raises etc. I feel you can build plenty dense abs with these movements. A great way to finish off the ab routine is with planks or renegade rows too, those build great density as well.


  38. dan
    April 23, 2012 @ 10:48 am


    How many times a week did you do HITT in this program? im in phase 3 VIMB and getting stronger wile decreasing body fat ๐Ÿ™‚ also was wondering whats your waist measurment after completing VIC ?



    • Kevin
      April 23, 2012 @ 5:26 pm

      The HIIT is a little bit different than in VIMB. Instead of the workouts as outlined in there, I did lactate threshold intervals 1-2 times a week.

      I didn’t take any before and after measurements but I wear a size 30 now, I know that much ๐Ÿ˜€


  39. Chris
    April 23, 2012 @ 11:36 pm

    Thanks very much for the answers! One more Q: now that you’ve finished about 8 weeks ago, what is your maintenance plan, and how is it going? Cheers


    • Chris
      April 24, 2012 @ 3:31 am

      And did you do Bonus Phase 4 of VIMB afterwards?


    • Kevin
      April 24, 2012 @ 8:47 pm

      You bet Chris!
      My plan is to maintain the results I got and to follow the maintenance workouts in VIC.

      I didn’t do the bonus phase but I probably should have! I probably will right before summer.


      • Chris
        April 26, 2012 @ 12:18 am

        Appreciate it, Kevin!

        As you’ve now done the maintenance plan for 8 weeks after your 8 week experiment, have your metrics stayed the same? — i.e. has the following 8 weeks of maintenance worked out as well according to plan as the experiment 8 week period ? Thanks again


  40. Mardy
    April 24, 2012 @ 12:03 am

    Great website, great review, and incredible results. This is a prime example why the comments section is so valuable. Great questions people.


    • Kevin
      April 24, 2012 @ 8:52 pm

      Thanks Mardy! Yeah, it’s CRAZY how many comments are on this page already ๐Ÿ˜€


  41. Gordon
    April 24, 2012 @ 4:02 pm

    I am currently on Phase III and kind of at a sticking point in terms of loosing the stubborn fat around my belly, similar to you after week 4. After reading all this great feedback, including your own review, I am very keen to buy this one as well. However, in May I will be on business trips quite a bit and therefore would be able to do the full program for most weeks. What would you recommend. Getting this program now, starting very easy and only picking up the pace once I can go to the gym regularly again? So should I just hold off and start the full program once I am back? So far, during business trips I just did the 8 back to back body weight workouts Rusty mentioned somewhere on his blog.
    Thanks for the great review.
    Stay tuned


    • Kevin
      April 24, 2012 @ 8:51 pm

      It probably will be pretty tough for you to really follow the workout exactly while you’re away.

      I do recommend that you start at least 1 week before you think you need to start seeing great results. Rusty lays out a chapter on how to prepare before you start working out.

      Basically, the first week is focused on figuring out your personal fitness levels so that you can have the cardio workout and intensity tailored to your stats.


  42. Drew
    April 26, 2012 @ 8:13 pm

    Hey Kevin,

    Thanks for you diligence in responding to all the comments. The discussion has been a great resource.

    I had a couple questions as I’ve purchased the program and I’m about to begin:

    1) What were your go to cardio machines, and did you notice any particular benefits for some over others?
    2) You said you somewhat set your own schedule based on Rusty’s outline, somewhere between Int. and Adv. Can you give a rough sketch of week 1 and week 8 to show where you started and where you stopped, or at least the routine you stuck to for a while toward the end? HIIT has been a regular part of my weekly routine for a while, so I’m in a good place to start this, but I’m looking for a reference point of how far along I should expect to start.

    Thanks man!


  43. Benjamin
    May 1, 2012 @ 11:39 am

    So the elliptical I’ve been using doesnt do 1/2 levels so I’ve been rounding up (eg, 70% at LT5 of level 3.5 becomes 4). That worked up until now where some intervals are called for. For example phase 1 week 5 Monday calls for 90% and 100% but at 4.5 and 5, and me rounding 4.5 to 5, that cancels out the interval. Did you run into this problem at all?


    • Kevin
      May 3, 2012 @ 3:10 am

      Hey Benjamin,
      Yeah man … don’t sweat it too awfully much. I would adjust the interval depending on how you feel that day. If you’re feeling worn out, go with 4 & 5; if you’re feeling good, go with 5 & 6. I hope that helps!


  44. Dan
    May 1, 2012 @ 5:42 pm

    I read Rusty said to perhaps not eat as soon as you are done working out so as not to simply refil your glycogen stores and make your workout worth less. However how do you balance that with needing to get your muscles protein right after a workout? Doing cardio after lifting already makes it 45 minutes before youd eat. Does rusty mean just to not have carbs immediately?


    • Kevin
      May 3, 2012 @ 3:06 am

      I do believe that Rusty means no food. I personally ate my first meal about 30-45 minutes after my workout. I didn’t really worry about the whole quick absorbing protein bit either. I ate my normal, low carb and somewhat slow digesting meals and didn’t bother with protein shakes or chocolate milk etc.

      Having said that … my main goal was FAT LOSS and not muscle gain.


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