How a client lost 3 pounds in one week
First let me tell you about my client that was able to achieve such great results. When we met
she had previously tried to lose weight but whenever she lost any weight it came right back. The cardio
machines were her form of exercise, four times a week she would drop by planet fitness and spend an
hour doing cardio while watching TV or listening to her music. After that she would kind of browse the
weight equipment randomly doing whatever exercises she found was the trending on Facebook.
Nutritionally speaking, she didn’t have any guidance on how or what to eat. She said she would try to
eat healthy foods as much as possible; fruit and bagels for breakfast, something fast for lunch usually
fast food, and dinner more fast food or whatever leftover were available if she did happen to cook in the
previous days.
I could see why she wasn’t making progress, there was no structure to her workouts or her
nutrition and she didn’t have complete knowledge of how to lose weight. So we overhauled her diet first
thing, controlling what we eat and how much we eat is much more effective than using workouts to
“burn” the calories off. Next we completely changed her workout and that means no more hour long
cardio session! Not only is it tedious and boring but it’s also very ineffective for weight loss and
achieving a lean toned body. A more effective way to burn that fat off is to increase your metabolism.
Your metabolism the rate at which your body uses energy throughout the day. So how do you increase
your metabolism you ask? Simple, put stress on your body to force it to change, build muscle, challenge
your body with weights. If structured correctly you can build muscle and increase cardiovascular
endurance with weight lifting exercises. I’ll tell you more about that later. Her results:
“Just thought I would share my progress
that I have made in just 2 months. I want
to thank Shawn Albers for keeping me on
track! And I am ready for that summer
body!" – Kayla Morgan
It’s obvious she cut some inches during the two months of working with me; she lost 3lbs the first week!
The Diet
I tried my best to make things as simple as possible for her, many people fail at
following through with reaching their goals because they overcomplicate the process.
I gave her these guidelines:
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Aim to eat 1,500-1,600 calories a day, nothing more and not too much less. I calculated
these numbers based off her height, age, weight, and activity level.
Do not eat or drink refined carbs; pop, bagels, bread, rice, even Gatorade is off limits,
unless after workout. After workouts have A serving.
Make sure you aim to eat 80% of your bodyweight in grams of protein.
Use the B.S. (Bake and Steam) methods of preparing multiple meals at a time, eating the
same foods a majority of the time keeps it simple and less likely to fail.
Stay away from fruit unless eating it after workout.
Hold off your first meal of the day, until lunchtime if possible (this is a form of
intermitted fasting or IF for short).
How does this help you?
I’m not going to go into all the science, there’s so much to consider. Basically if you eat foods
that spike your blood sugar, your body’s fat cells will grow, if not they shrink. So you want to
adjust your diet to not do just that. Using the B.S. Methods to prepare your food make cooking
so simple, just throw your chicken in the oven and your veggies/beans in a pot or slow cooker
and come back in 30 – 50 minutes when they’re finished cooking. The B.S. methods are great
for cooking multiple meals as well. I have also included the “Meal Cheat Sheet” Template (at
the end of the guide) that’s used to create your own menu, makes it easier to track calories.
A good post workout meal:
The Workout
For her workouts, we completely cut out the cardio equipment using only free weights
and the leg press (if it was available). I structured her workout by pairing 2 sets of different
primary exercises for example; Leg press and dumbbell shoulder press, doing the exercises back
to back with minimal to no rest. This saves time and can double as cardio. For the first few
weeks I had her doing 15 reps for each exercise. After doing all the sets of the primary exercises
I put her through a cardio and core circuit, a circuit consisting of 3 -5 exercises focusing on core
and high intensity movements.
Her routine looked like this:
Lower body x 15 – upper body x 15 (3 times before moving to the next pair of exercises)
Lower body x 15 – upper body x 15 (3 times before moving to the circuit)
Core and Cardio Circuit (3 times without rest)
What you can take from this
The structure of her workout is great to imitate for the first few weeks of a workout
plan, the whole purpose of doing 15 reps is to train your body for these movements in order to
safely progress the exercises later in the program. Next I’ll show you how to make your own
workouts “E-fit-cient” in greater detail…
Plan Your Workouts: Make them E-fit-cient
During my time working in a “big box gym”; I would be working the floor and numerous
times I could tell members of the gym lacked direction. Usually they would start off “warming
up” on the treadmill for about 5 – 10 minutes followed by a walk around the gym glancing at
numerous pieces of equipment and machines. They would either jump on the abdominal or
bicep curl machine. Luckily for them, I was there to show them that a trot on the treadmill was
not the greatest way to warm up for a resistance training and abdominal workouts were not
key to getting that six pack. I recommended they focus on exercises that worked larger muscle
groups that also worked the abdominals and biceps they wanted to focus on. As a Go—getter,
you have no time to wonder around and waste time on what you should do next or what
spending energy doing something that’s going to get you sun par results. You want the best
way to get you toward your health and fitness goals with minimum resources invested.
Since this is a guide to get lean I’m going to share with you the foundation of an E-fitcient exercise plan:
1.) Warm up accordingly – The way you warm up should depend on the exercises you plan on
doing. If your plan is to build muscle with resistance training then your warm up shouldn’t be a
jog on the treadmill. Doing a couple warm up sets of the exercises would be sufficient enough.
2.) Focus on compound movements – Remember when I said “working out to burn calories is
not efficient”? The focus of your workout should be to increase your metabolism over time. The
best way to do this is to build muscle. The most efficient way to build muscle is to focus on
exercises that work both large and small muscle groups and multiple joints. Don’t worry ladies,
you won’t get bulky.
3.) Always try to progress – Your body is a reflection of your activity and diet. If your workouts
begin to stagnate, so will the transformation of your body. Each week look to progress one of
these variable: weight, sets, or reps with a single exercise.
4.) Manage time optimally – This topic gets its own section. There are two types of time I am
going to fill you in on next page, workout time and rest time between exercises.
Implement this foundation into your workouts and I can guarantee you
that; your workouts will be more strenuous, the results you get will
come faster, and you will be able to cut your workout to about 20 – 30
minutes each training session!
Minimize Workout Time/Maximize Results
The most optimal strategy for cutting down workout time and increasing intensity is to
manage your rest time. By using this strategy you can expect to take a typical one hour workout
and turn it into a 20 – 30 minute training session. Expect a bit more sweating and loss of breath
as less rest time means more work in a smaller frame of time.
“But rest time in between sets is important for muscles to recover”
This is true, for muscle building and metabolism boosting reasons it is important to rest
your muscles to continue to handle to weights and not fatigue too early in the first couple sets
of the workout. That’s why I’m going to show you four ways to completely cut out rest time
while still making sure the working muscles get some rest so they don’t burn out completely.
Use;
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Compound sets – Throw a couple exercises together and do them back to back, no rest.
For beginners I recommend an upper body and a lower body exercise.
Super sets – This is when you couple two exercises together that work the opposite
muscle group. For example, a push then a pull exercises.
Big set – This is great for more advanced fitness Go-Getters. Put together three or more
exercises that work the same muscle group. This is good if you want to focus on a
certain area of the body.
Small circuit – A great option for beginners because it allows for a bit more rest time for each
muscle group. Small circuits are also flexible in the way that you can use compound, super, and
big sets all in the circuit. Select 3-5 exercises that will work the entire body and you have a
circuit. As usual run through the circuit without any rest.
Bringing It All Together
To lose those 3 pounds this week you must know your EER (calories your body uses),
this is a key factor. I do have a formula I use with my clients to figure it out. I’ll be happy to
figure it out for you at no charge. Just shoot me an email to; [email protected]. Write
“Guide EER” in the subject line; write down your current age, weight, and height. I’ll email you
your EER as soon as possible.
Remember! Avoid all processed carbs (sugar) as they will promote your body to increase the size
of fat cells. All you have to do is eat at your EER and allow the 3 workouts of the week to put
you in a calorie deficit. Along with IF your body will burn fat and those 3 pounds will come right
off. Don’t forget about the “Meal Cheat Sheet” on the last page, print it out and create your
menu to easily track the calories of your meals.
What Should You Do Now?
That’s an obvious answer, implement everything! If you don’t you’re just going to fall
back into the trap of excuses about why you’re not reaching your health and fitness goals. After
your week of giving it a go at losing those 3 pounds I would like for you to send me an email
about your results; [email protected]. Make the subject line “Guide Results” so I know the
email is not spam. If you’re looking for more results or want a better structured program,
contact me on my personal line 513-614-9234 and schedule an evaluation.
During the evaluation we will:
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Go over health history and fitness goals
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I will perform a movement screen to see if there are any imbalances that you will want to
address as part of your fitness plan; muscle imbalances and mobility.
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I will give you an overview of your fitness plan and we will decide how you would like to
continue on path to reach your goals.
Value you will receive (these will be emailed to you after the evaluation):
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An individualized fitness plan designed for your specific needs; schedule limitations, physical
limitations, exercises to improve mobility/imbalances as needed. $120 value
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Individualized nutrition guidelines and the Meal Cheat Sheet Template. $40 value
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You will learn how to “Brace”, a technique used to keep the spine healthy from exercise and
even sitting down. (We will go over this during the evaluation.) Priceless! This technique will
help you prevent injuries and imbalances that could cost you loads of $$$ and time.
Value of $160 But…since you have proved your dedication by following this guide and updating
me with results I will discount it for YOU at $97!
Meal Cheat Sheet
Calories:
Carbs:
Protein:
Fats:
Food: Carbs
Cals
Carbs
Protein
Fat
Food: Protein
Cals
Carbs
Protein
Fat
Food: Other
Cals
Carbs
Protein
Fat
Notes: