SAM SAYER

Programme: Private Weight Loss

Sam lost 8kg of fat and gained 1kg of muscle in 6 months. That’s despite taking his foot off the gas, continuing to enjoy a pint or two and going on holiday twice and letting his hair down. Crucially, Sam understands that maintaining a healthy weight is a question of lifestyle and that any indulgence or weight gain is reversible, simply by getting back to the right lifestyle.

FAT LOSS

8 kg

MUSCLE GAINED

1 kg

% BODY FAT

31% to 23%

ACHIEVED IN

6 months

THE BEGINNING

The first activity in his programme was our ‘Set up for Success’ induction. This comprised:

  • Taking measurements and photographs to benchmark Sam’s starting point.
  • Benchmarking his daily calorie expenditure.
  • Setting a goal. Sam wanted to get to 68kg.
  • Setting an initial level for his calorie intake. We cut calories and assumed a calorie burn from exercise.
  • Providing coaching on food intake. This included food theory and diet construction.
  • Constructing an exercise programme consisting of weight training and cardiovascular exercise.

THE JOURNEY

We keep a constant dialogue with clients to enable them to get the most from the programme. With Sam, we made the following observations and took the following actions:

  • Sam made lifestyle changes almost immediately.
  • Sam was ahead of target straight away and remained so for most of the programme.
  • Although Sam took his foot off the gas a little and went on holiday a couple of times, he understood the implications and was relaxed about them because he knew he could get back on track by getting back to his new lifestyle

THE PROGRAMME

The exercise programme had the following elements:

Cardiovascular exercise to

  • Strengthen his heart, lungs and vascular system.
  • Improve his ability to burn fat as a fuel.
  • Improve his health markers and resting heart rate.
  • Burn some extra calories.

Weight training to

  • Enable him to build muscle whilst losing weight.
  • Provide a metabolic and hormonal cascade of beneficial effects.
  • Develop balance and improved functional capability.
“With this it’s a lot more structured, focused…you know…I felt great after a workout.”

THE RESULTS

BEFORE

AFTER

Weight loss

Sam lost 8kg of fat and gained 1kg of muscle in 6 months. That’s despite taking his foot off the gas, continuing to enjoy a pint or two and going on holiday twice and letting his hair down.

Health markers

Sam’s health markers improved considerably. His blood pressure went from 135/85 mmHg (pre-high) to 118/76 mm Hg (normal). His visceral fat mass improved from 3.9 kg to 2.7 kg. Sam’s % muscle mass improved from 38.5% to 43.4%.

Strength gains

Sam’s strength increased a lot during the programme, as evidenced by the muscle gains he achieved. He added 50% to both his deadlift and bench press strength, putting up 87kg for 3 sets of 10 reps in the deadlift and 57.5kg in the bench press.

 

SUMMARY

Sam lost 8kg of fat and gained 1kg of muscle in 6 months. That’s despite taking his foot off the gas, continuing to enjoy a pint or two and going on holiday twice and letting his hair down. Crucially, Sam understands that maintaining a healthy weight is a question of lifestyle and that any indulgence or weight gain is reversible, simply by getting back to the right lifestyle.

“It’s been fantastic for me and it’s really set me up for changing my lifestyle altogether”

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