Tony lost 15 lbs and 8% body fat in 6 weeks
Meet Tony, a client of mine who lost 15 lbs of pure fat (8% body fat) and 4" in his waist in 6 weeks. 😲
You are going to learn EXACTLY what we did to accomplish this.
This will work for ANYONE, so listen up.
Oh, and if you want to hear more about Tony's backstory and journey, check out episode 115 of Wits & Weights.
Now let's go over the 4 most important things we did together.
1. He tracked important metrics...consistently
To ensure this is a flexible approach, I ask clients to track certain data so we could see how their body responds, allow for food freedom, and align everything we do with their body.
Tony used our coaching app to track everything needed to provide objective feedback.
This included...
Calories and macros (with MacroFactor), since energy balance is how gain or lose weight, and protein/fats/carbs affect body composition, performance, energy, and satisfaction/fullness.
Body circumference measurements (such as waist) so we can detect changes in muscle and fat even if the scale is not moving, and to prioritize fat loss and avoid muscle loss.
Progress photos so we can visualize physique changes.
Lifting progress so we can make sure there is plenty of muscle-building stimulus (via load/intensity and mechanical tension). Are you lifts progressing in some way or, at worst, merely holding steady?
Biofeedback such as sleep, hunger, and stress, so we can connect behaviors with outcomes and adjust food choices, meal timing, and other habits and systems along the way.
2. He prioritized protein, fiber, and fullness
We didn't have to use a meal plan.
As discussed on Ep 112: The Perfect Meal Plan, I worked with Tony so he could develop the skills needed to choose foods he liked that also satisfied his goals.
This usually starts with protein (essential for preserving muscle during a fat loss phase) and fiber (to feel full).
The rest is a combination of fats and carbs (both vegetables for micronutrients and starches/grains/fruits for energy and recovery).
He aimed for "close enough" to the calorie and macro targets on most days, not to be "perfect" but to continue making progress.
He was able to include foods he enjoyed, fuel his workouts, all while maintaining guilt-free flexibility.
3. He kept lifting heavy while shifting from cardio to walking
Tony is an experienced lifter, so although he may have modified programming a bit for the cut, he continued to lift with significant intensity (load or weight on the bar) focused on the compound barbell lifts with enough accessory work to maintain strength/muscle.
He also switched from more intense cardio to simple, low-stress walking (easily tracked with step count) so it would not interfere with his lifting or impede his recovery.
4. He checked in EVERY WEEK
Every Sunday, like clockwork, Tony would submit his check-in so I could review his data and progress and provide feedback.
From the beginning, the expectation was that if he communicated with me, I would have his back and keep him accountable.
Because most of his data is automatically tracked, the check-in process only takes a few minutes.
Here's the thing...
The process my clients follow is SIMPLE and straightforward.
The magic is in the accountability of working TOGETHER to get you incredible results.
And more than that is the transformation in your knowledge, skills, and confidence to get those results.
You WILL improve your health and physique.
You WILL make progress and bust through plateaus.
You WILL learn a sustainable way to eat and train.
You WILL become an athlete for life.
So if you've tried all the diets, the programs, the methods and feel stuck in a rut...
Keep it SIMPLE.
Follow an evidence-based, personalized, guaranteed approach that is both simple AND sustainable, unlike anything you've ever tried before...
...which I explain here:
