Before And After
Sarah lost 30 lb and 10% of her body fat in just over a year. Then after a few years of maintaining, she was able to lose another 20 lb and 4% by increasing her activity levels. This is a great lessons for those who try and rush weight loss. If you want notable and sustainable changes, patients is key, because it could take longer than you think to adapt to healthy lifestyle changes.
Steve responded very well to training in a short period of time. In just a few months, he was able to drop 7% of his body fat (9lb), while increasing his lean body mass by 14. Because of the style of training we employed, he was also able to see a very substantial cross-over into the many activities he enjoyed, including hockey, rock climbing and dance. Just a couple years later, he returned to take his performance to a new level, getting 15 (STRICT!) chin-ups, nearly twice his bodyweight in the deadlift a very controlled dip with 80 lbs added.
Raisa has been able to put on about 20 lb of healthy body weight, mostly muscle, while continuing to be active in a number of outdoor and athletic pursuits. Even more impressive is that she was able to do this eating a vegetarian cuisine, and she hopes to continue making gains in both body composition and performance.
Paul lost an impressive 40 lb and 9% of his body fat in a relatively short period of time, while improving his overall conditioning and strength, which was set back substantially following a severe shoulder injury. With the loss of weight and decrease in inflammation using a diet high in protein and nutrient dense plant foods, he was able to gain back lots of strength with interest. You can check out his progress here.
Kevin gained 7 lb of lean body mass and lost 5.5% body fat, bringing him under 10% to give him a very noticeable physique change. In addition, he was also able to improve his performance consistently over time, achieving a 2.5 x bodyweight deadlift, 12 chin-ups and triple digit DB presses.
Anka did not really have weight to lose. She needed to increase her lean body mass and strength, especially since she had never been exposed to intense weight bearing activity before. She was able to change her shape and drop dress sizes. However, more importantly, she has continued to improve her strength, gradually over time, improving her ability to keep moving during her busy schedule.
Jon was what we might call a “non-responder,” being used to training as hard as possible with little progress, if any. With some skepticism, he patiently followed the nutritional changes recommended (which did NOT restrict his preferred food choices), began training with better technique, a little less volume and rarely to failure (unlike before). Through the course of almost about 2 years, he was able to drop 25 lb of fat (7%), and add 11 lb of lean body mass, while seeing a very noticeable improvement in performance, which wasn’t even his goal.
Vera lost 11 lb of fat (5%), while maintaining all of her muscle mass, in just 5 weeks. While this approach is not recommended in the majority of cases, it can work safely when time is limited, as long as the client has a good exit strategy, which introduces more calories gradually, while maintaining or slowly increasing physical activity (ie, steps).
This client lost 17 lb of fat (8% of his body’s fat) while gaining 6 lb of muscle and improving his overall strength, over the course of a year. The key was decreasing his alcohol consumption. This is a common thing that many men do not consider, especially when it accounts for large proportion of calories isolated to the weekend.
Lynda was able to lose 27 lb, 8% body fat and 8 inches off of her waist and hips, while maintaining all of her muscle mass and strengthening her weakened joints. At one point she wondered if her knee had completely healed itself because of decreased pain from the loss of weight and accompanying inflammation.
Diane was able to lose 20 lb and 6% of her body fat across the span of 4 months. The key to her physique change was very controlled, deep ranges of movement, which allowed her to improve her muscle shape and posture.