I recently had a client lost 20 pounds in 8 weeks. He also lost over 9% bodyfat, and 3 inches off his waist. He went from hardly being able to do a push up or run a lap to doing 37 push ups in 60 seconds and running under a 3:25 half mile. Not too bad for a Dr. finishing med school with no time on his hands. How did he do it you ask? Well you are in luck, because I am going to tell you exactly what we did.
Tuesday-cardio & circuit training
Friday-cardio & circuit training
Saturday-optional cardio day (he would play basketball with friends)
He met with me 4 times a week and we worked extremely hard both in the gym and at home on his diet. He is of Indian descent and we completely changed his eating habits. He followed a simple dietary regiment. I took his body weight and multiplied it by 11 to establish his daily caloric intake, of which I subtracted 10% to get the weight loss ball rolling. He ate six meals daily consisting of;
meal 1: 4 ounces protein, and 1/2 cup of fruit
meal 2: 4 ounces protein, and a green veggie
meal 3: 4 ounces protein and a fiberous carb
meal 4: 4 ouncesprotein and green veggie
meal 5: 4 ounces protein and spinach salads
meal 6: pre-bed, typically cottage cheese and all natural peanut butter
The general guidelines were to eat 6 meals daily, never skip a meal, he had one cheat meal on Friday afternoons, and he exercised 60 minutes 5 days a week. No rocket science here and it was actually really easy. His initial goal was 15 pounds and we actually lost 19.2 while adding 8 pounds of muscle. He lost over 20 pounds strictly from fat. It was a pretty amazing transformation.
If you are interested email me and I will outline his exact training program. Until next time