How I set about helping a client drop 48.4Ib in 8 months.

Keeping in practice with providing client privacy I will we refer to the client as B.

I began working with B in mid February, with a goal similar to many of wanting to lose weight and body fat with the added goal of building some muscle.

I write this Mid October, so 8 months have passed and to date B has lost 48.4Ib.

The initial goal was to bring up B's fitness.  This was achieved by focusing primarily on Cardio Vascular work training in two 30 minute sessions each week.

As B's fitness increased and we were seeing weekly weight loss of anywhere from 1-4Ib week we were able to introduce some more strength based work.

At this point a 30 minute session would consist of half the session focusing on compound (whole body) strength lifts, such as;

• Squats
• Military Press
• Deadlifts

The second half of the session would consist of Fitness work with the object of raising the heart rate for increasing periods of time.  Great exercises that worked for this were;

• Step Ups
• Burpees
• Planks

This was serving us well up until the 2 month point but we jointly decided it was time to make further changes to further progress in light of the increased fitness levels.

So the changes we made were firstly add a third 30 minute training session, secondly it was now that we finally decided to make some dietary changes.

Yep, we made no dietary changes until week 9.  Why?  Well beginning an exercise and dietary regime both at once can be too much change for some people.

So what diet changes did we make, well just a couple of simple rules;

1. Add protein to breakfast, in this case B eats a couple of eggs each morning followed by a piece of fruit.
2. Eat 3/4 times per day with Protein at each meal.
3. Reduce starchy and sugary carbs as much as possible.  All veg and fruit was still kept in the diet.

I will add now that whilst this seems a pretty strict strategy, by being tougher now what has happened is that we have primed B's body in such a way that at fairly regular intervals we have been able to add food into B's diet as he simultaneously loses weight.

So after 2 months of increasing strength and fitness B is now in a position to still be losing weight whilst eating more and continuing to increase strength.

There's the nuts and bolts but what does B have to say about this?

I am really enjoying my time working with Darren who has understood my goals from the get go.  I've seen consistent improvements in both my fitness and wellbeing.  

Sessions are always preplanned, challenging and varied.  Very pleased with my current progress and I've received several comments from friends and and colleagues about my weight loss.

So there it is, how I have helped B lose 48Ib + in 8 months.

If you implement anything from this into your own weight loss strategy be sure to let me know how you get on.

Darren.