Tried N True Fitness

Almost Heaven, West Alberta

1/1/2022———>3/21/2022

I’m super excited to share the results that my client Jeff has achieved so far this year!

Jeff and I have been doing virtual personal training sessions where he consistently shows up with a positive attitude and a willingness to work hard.

As difficult as the workouts have been, sticking to a diet plan can be even more difficult. Jeff’s results are without a doubt a combination of getting both training and diet dialled in at the same time.

Thanks .sanja for the kind words!

With or without the gym, we’re getting our workouts in!

If you’re interested please send me a message for the Zoom link! All you’ll need is a set of dumbbells.

Following the two free classes, I will be running a month long Bootcamp from Jan 18th - Feb 10th. (8 classes for $80)

Training, cardio, and nutrition for fat loss.

Training:
I’m going to be running a legs, push, pull split for the next 8 weeks. I like this split because it’s super simple and allows you to train every muscle group twice per week. Increasing the training frequency of a muscle allows you to do more total weekly volume, and up to a certain point more volume means more gains. With this approach you need to use auto regulation to determine how many sets you will do for each muscle group. If you did 8 sets of quads on Monday and they weren’t recovered enough to train them again on Thursday then you know you did too much. Dial it back a few sets the following Monday and you’ll be good to hit your quads again on Thursday.

Cardio:
Pretty simple, 10k steps a day Monday-Saturday + 2 hockey games.

Nutrition:
The plan is to lose 1-1.5lbs of body fat per week on 2400 calories a day. If fat loss stalls I’ll decrease my carbs by 25 grams bringing calories down to 2,300. Protein and fat will stay right where they are for the entire 8 week plan.

If you have any questions about training, cardio and/or nutrition don’t hesitate to reach out!

2 months left in the year, let’s finish strong!

Jan 4th (203lbs) ——> May 14th (191lbs)

Not the most amazing transformation picture you’ll ever see but I’m pumped about the progress I’ve made so far this year!

The term “super dieter” has been coined for a person who can breeze through a fat loss phase effortlessly. I am by no means a super dieter.

I enjoy eating tasty foods, especially at night, and I struggle with diet compliance as much as anyone else.

Dieting can be a psychological battle so before you begin, if you choose to, it’s important that you’re doing it for the right reasons.

My reasons for wanting to drop a few lbs of body fat:

⁃ Feeling healthier
⁃ Less injury-prone
⁃ Enhanced definition
⁃ Faster
⁃ More agile
⁃ More endurant
⁃ More flexible/mobile
⁃ More explosive (jump higher)
⁃ Literately FEEL BETTER all the time

2 months of cutting, 1 month of maintenance, rinse and repeat.
 
I’m a big fan of using maintenance phases to split up a diet, especially if you have more than 10 lbs of fat that you want to lose.
 
This is what the first half of 2021 is going to look like for me to get from 200lbs down to 180lbs.
 
I just wrapped up the first 4 weeks and am down 5lbs (right on schedule).
 
The plan is to lose another 5ish lbs and get down to 190lbs by the end of February.
 
In March, I’ll bring my calories up to maintenance and that will allow me to drop the diet fatigue and recharge before doing another 2 months of fat loss.
 
I’ll be repeating the exact process of 2 months fat loss and 1 month of maintenance for April, May and June.
 
Calories will be fairly stagnant and I don’t think I'll have to drop them any lower than 2,200 a day for April and May to get down to 180lbs.
 
This is not a rapid fat loss program. 6 months is a long time, but it's worth doing things the right way to avoid a rebound once the diet ends.

How to keep fat off after losing it.

A lot of people have had success losing weight--unfortunately only a fraction of them have success keeping the weight off. 

The best way to maintain your results from a fat loss phase is to follow it up with a maintenance phase.

A maintenance phase is a multi-month period of weight stability that should be done after a fat loss phase.

Whether you have a lot of body fat to lose, or just a little, it’s a great idea to split your fat loss phase up into various 2-4 month phases, with maintenance periods of 1-4 months in between. 

These maintenance periods give your mind a much needed break from constant dieting. Psychologically, dieting can be very hard. If you’re going months on end without giving yourself a break, the chances of having a successful diet decrease significantly.

The body also needs a break from dieting. Dieting for too long will eventually lead to muscle and strength loss. A maintenance phase will allow your body to drop the fatigue that has been accumulating so you can get back to quality training. 

You may feel completely fine psychologically and physically after dieting for 2-4 months. If so, do you still need to do a maintenance phase? I’d strongly recommend it. The longer you run a fat loss phase the more likely you are to have a negative rebound. 

If you have been super strict with your diet for an extended period of time, once it’s over it is only natural to want to celebrate. The problem is that food tastes way too good after a diet and over-eating becomes extremely easy.

The solution to avoid rebounding is a maintenance phase. Bringing your calories back up to maintenance levels will allow your body to adapt its new settling point, which will make your post-fat loss phase weight the new norm. 

For every 3 months you spend in a calorie deficit (fat loss phase) I recommend following up with 2-3 months of maintenance, but you can go for as long as you want! The more weight you’ve lost, the more you’ll benefit from a longer maintenance phase.

Dieting isn’t fun, so if you’ve put in the work, you deserve to keep the results.