Client Ian's Transformation: 12 week fitness challenge Update 2

With a little over 4 weeks into the challenge Ian is ready for his measurements!  The results are in!  His body fat is 19.6% (goal 19.4%), fat lbs 38.49 (goal 38.4),  weight 196.4 (goal 198) Lean Body Mass 157.91 (goal 159.6).  AWESOME.  He has hit your goals or even beyond. 


We have increased his Heart rate goals for the interval training cardio workouts and added supersets(pairing to exercises back to back with no rest)  to his strength training component of the workout.  He is averaging and extra 100 calories burned during these workouts.  Ian was also able to do some 2 a day workouts (morning weight training and then cardio in afternoon) while he was off from work.  Now the true test will be if he can maintain this routine and get to the gym at 6AM. 

A Beginner's Guide To Workout Nutrition: Before, During And After Training

We all know that nutrition is definitely the key to weight loss and muscle gain but have you thought about when you eat?  Here's an article talks about your nutrition and supplementation before, during and after workouts.  Of course each person is different, but this breaks down the key nutrients your body needs and something to think about. 




A Beginner's Guide To Workout Nutrition: Before, During And After Training




Questions and Comments




Justin@yourfitnessedge.com

Client Ian's Trasformation: 12 Week Fitness Challenge Update

Update:  After week 1 Ian's body weight had not changed.  I informed him this is typical since his body is adjusting to the new caloric changes and workouts.  He has been diligent with logging his food on myfitnesspal.com and staying on track with his caloric intake. He's eating the approved EDGE Meals (except for the Jack in the Box lol)  but still needs to increase the protein intake.   He made all of his workouts, but had yet to get connected to the hear rate monitor.  His biggest concern is making the right nutrition choices at events and social outings.  Like many clients eating out and social events can be the biggest downfall. He expressed the feeling that all the hard work he accomplished would be ruined.   The #1 key is to try to make good choices and continue logging your food intake.  Seeing the actual calorie breakdown will make you think before you grab the fried appetizer.


Update:  After week 2 Ian was again very busy and actually wasn't able to workout a couple days but used his rest day to make up a strength training session.  He felt it was harder to make himself get to the gym this week, but was able to stay on track!  Down 7 lbs!  Good Job!  That should help motivate him!  I gave him 5 stars on nutrition this week.  He actually passed on pizza offered to him Saturday night! (I think he drank his calories instead HaHa).  He was good with protein intake and now is connected to the heart rate monitor and sharing his workouts with us through digifit. 

 His goal this week is to get at least 2 morning runs in before work.  I told him running in the morning can also help lose weight faster. A run will jump start your metabolism early in the morning, so your body burns calories at a faster rate throughout the day. 

Excited to see what next week brings as we enter into Phase 2!  

Client Ian's Trasformation: 12 Week Ftiness Challenge

12 Week Fitness Challenge Overview- Client Ian's Transformation 

 
Our client Ian came to us wanting to update his workouts and fitness program.  Like many others he has been going to the gym occasionally and eating somewhat healthy but not really following a structured program or logging any food.  Using or EDGE Training System we have designed a workout and nutrition program to help Ian reach his goals and make a healthy body transformation!  We thought it would be fun to document his experience along with his results throughout the 12 weeks. 
The program consists of an evaluation, assessment, program design and instruction, nutritional analysis and online menu plan and checkups.  Ian wanted regular accountability so we added weekly workouts/checkups in order to keep him on track and make any necessary changes to his program.

Evaluation:  Consisted of Body Fat testing and measurements, posture and movement screen analysis, and cardiovascular heart rate testing. From these test we have been able to set realistic goals and design a program that will help him reach his goals.   During the evaluation I noticed some minor postural issues and muscular imbalances that are usually due to normal everyday activities.  He will have daily activation exercises that will address these issues and help get his body back in its natural alignment. After completing his measurements we set a goal of 16 lb weight loss and 6.66% reduction in body fat throughout the 12 weeks!  We completed an estimated VO2Max treadmill test in order to test his cardiovascular level and determine his ultimate Heart Rate Training Zones!  There are many apps out there that track heart rate and count calories but we like to use the App DigiFit.

Using this app Ian will be able to monitor his heart rate during his sessions and can share those workouts with us for more accountability, feedback, and workout progression.   


Workout Program:  Phase 1 consists of weight training 4 x week with 10-12min  heart rate interval training and 1 day steady state cardio training 25-30min and 1 day walk/jog day outside. During our weekly updates I'll further detail his strength training and cardio workouts.



If you see Ian ask him how his workouts and nutrition are going.  Being held accountable by his peers will help Ian achieve those results! 


Justin@youfitnessedge.com