Tim – age 50 – made an incredible transformation over 12 weeks working with Fitness Witch, including losing an incredible 29 pounds (13kg) in weight and reducing his body fat by 13%.
Tim wanted to lose weight, develop lean muscle and tone up. He wanted to build strength and stamina for swimming as well as develop full strength for a climbing holiday 8 weeks into the training.
Tim wanted to develop his range of movement in the lower back, increase hamstring flexibility and improve core stability.
Nutrition wise Tim was hoping to decrease his body fat percentage and see an increase in energy levels throughout the day.
Together we designed the following SMART goals:
Short term (2-3 weeks):
1 - Reduce waist and between 1.5-2 cm. Reduce weight between 9-11 lbs (4-5kg)
2 - Increase energy levels in the afternoon: Cut out refined sugars and starchy snacks. Adapt snacking habits to include slow release carbs (fibre) & vitamins: nuts, seeds & fruit. Fruits high in vit c include citrus, kiwis. Eat a rainbow” to include crunchy veg like carrots, celery, beetroot. Avoid sugar highs and lows.
Medium term (4-6 weeks):
1 -Develop upper body strength and increase hamstring flexibility.
2 - Build stamina and cardio capacity (lactic tolerance), swimming.
3 - Encourage weight loss: Limit starchy carbs to lunchtime. Stick to high fibre, high protein evening meals. Include three to four portions of green veg with lunch and evening meals.
Long term (8-12 weeks):
1 - Decrease body fat by 3-5%
2 - Encourage weight loss 6-8lbs (12 weeks total 17-19lb/7.5-8 kg).3 - Encourage weight loss: Apply a “whole nutrition” approach to breakfast. Include a good mix of fruit, protein (fat) and fibre – eg oats, yogurt and fruit.
Tim threw himself straight into the training, introducing plenty of self led exercise, changing his diet and following the nutrition planning advice I designed for him; he cut out snacks and straight away adopted a more healthy approach to his eating habits.
Over the 12 weeks we applied a programme of progressive weight training, body weight training and kettle bells; developing lean muscle, upper body and core strength, while building cardio capacity and accelerating fat loss.
We spent some time developing body weight repetitions to build strength and flexibility in the legs and core, before introducing circuits sessions for maximum metabolic adaptation.
Other cardio included rowing, swimming and cycling. This helped Tim build lactic tolerance and stamina while burning body fat, developing lean muscle and aiding weight loss.
As well as measuring and tracking results 4 weekly, Tim used MyFitnessPal to help him track hid nutritional intake on a daily basis. This was crucial in helping him keep on top of his calorie intake and make sure he was eating energy efficient, nutritionally balanced food.
Tim worked hard exceptionally hard and achieved brilliant results.
He embraced the training fully – both nutritionally and physically – demonstrating unusual levels of motivation and determination to reach his goals.
Tim lost 13kg over 12 weeks, his BMI dropped from 33.7 to 29.7, his body fat decreased by 13%, from 30.5% to 17.8%, he lost 12cm on his waist and 18cm on his hips. He also reduced his blood pressure significantly.
Tim has increased flexibility in his hamstrings and build full body strength for active daily living, swimming and running.
Tim is really pleased with his results and as we continue to work together the focus is on further weight loss and BMI reduction. We have also stated working on running conditioning in preparation for the up coming “Grim,” an eight mile obstacle race in December!
Everyone should have a Fitness Witch in their lives.