The First 10 Weeks
Roman, has gone from 1 unhealthy meal a day to 2-3 decent meals a day with healthy snacks. Losing weight does NOT mean staving yourself! Eat more of the right things and you’ll never go hungry.
Roman also added one PT session a week with me (a combination of weight training, circuits and building up his aerobic capacity, which needed rebuilding after stopping smoking), plus 2-3 sessions of home training each week.
The things we’ve put in place are designed to last for the rest of his life. No crash diets. No boring 60 minute stepper sessions. Just good food and a progressive training plan.
This is what can be achieved in 10 weeks with a focus on good nutrition and a healthy lifestyle.
The First 6-7 Months
This is seven months of
– eating better
– doing a little bit of exercise here and there
– maybe once a week (at first) lifting weights, now 2 or 3 times
– one or two runs a week some weeks, other weeks none
I know people who do 10 times as much exercise as this but they don’t get their diet right so they don’t make as good progress.
Could you make this kind of progress in a shorter period? Probably, yes, but you would have to hit it really hard and it might be difficult to keep up that level of intensity long-term.
Better to work at 50% for 10 years than 100% for 10 weeks.
For the last three months we have been focusing on getting some definition as the weight is coming off nicely, notice Roman’s shoulders and arms – we have added in some isolation work as well as the compound lifts.
Update: Here’s Roman after 12 months.
Awesome work Roman! 🙂
If you’d like some proven, expert help with your nutrition then check out my 1-2-1 nutrition coaching programme.