Full Fat Loss Transformation Explained

Fat loss advice I give can sometimes feel like advice from your parents when you’re a teenager.

You don’t fully trust it.

You think it’s kind of lame.

You ignore it or roll your eyes at it most times.

But eventually, you realize the basic tips you got were pretty legit.

That’s why I am not giving you any advice in this article. 

I am simply going to show you how my client Sam lost 30lbs in 5 months without meticulously tracking macros, without working everyday, & without giving up any of her favorite foods.

That’s Sam! 

HER PRE COACHING LIFESTYLE

When I first talked to Sam on her consult call, her struggles felt similar to many of the women I have helped.

She worked long days at an office.

She didn’t get great sleep, so working out before work was difficult.

She would order out multiple times per week because of her schedule.

She had tried multiple crash diet approaches in the past.

And her hesitation about trying again was that she viewed the process as restrictive & miserable.

She had never been properly taught how to build nutrition habits.

She had never been properly taught how to train around her schedule.

Whenever she did try to track food, she would end up trying to eat only 1100 calories per day, which actually felt like a lot to her because her metabolism was not in a great place.

This led to her under eating MOST days, followed by weekends where she would overindulge while going out with friends or family.

As I am describing her pre coaching lifestyle, it likely sounds very similar to what most women experience daily.

HER PROGRAM

After we talked, she decided to move forward with coaching because she knew having help would be a game changer, and we vibed well on our call.

When I put together her specific program, here are the main things I considered:

1. Workouts needed to be basic & time efficient. The important part was building the HABIT & skill of working out properly. So a complicated routine with 5 workouts per week was NOT gonna help anyone!

        Sam’s program was my go-to template for women trying to lose 20- 30lbs while still having a LIFE! 

        I programmed her a 3 day Full Body Routine with workouts that could be done in under 30 min, and with the equipment she had available at her office building’s gym. So she wouldn’t need to waste anytime commuting to another place each day

   2. No MACROS. Sam had been overwhelmed with trying to track macros in the past and it never lasted.

      So I set a calorie range and a protein minimum for her, as well as built a meal template with food options that matched her specific food preferences. Taking all the guess work out!

     We also talked about the common places she liked to eat out at or order from, and we created a list of options from those places that she knew would fit her goals if she needed to get takeout or go invited to dinner.

    We also went over how 1-2x per WEEK she could deviate from this plan and just enjoy pizza and it would be 100% fine!

   3. NIGHTTIME & MORNING ROUTINE.

      Sam (like most working adults) usually wouldn’t get home until 6-6:30pm during the week. So after cooking dinner, and doing any chores/errands she had, 8pm became the time she could finally wind down.

This often led to a couple of hours of TV or phone scrolling, which would cause her to stay up later than she wanted.

What she wasn’t aware of was that her nutrition prior to coaching also contributed to poor sleep.

Poor sleep + inadequate nutrition = Daily Fatigue & Low Motivation.

Each morning she would normally get up in a rush for work and leave the house without eating breakfast or a plan for the day.

So we came up with some simple checklist items for her to do each night to setup her morning for success.

Prep lunch for the next day.

Make a shake and put it in the fridge for the morning.

Phone and TV off by a reasonable time.

Alarm set across the room so she had to get out of bed when it went off.

SIMPLE BUT EFFECTIVE.

HER COMPLIANCE

The habits we setup for her were 100% likely to be successful once they were implemented.

The hurdle was that they were all new!

Humans are wired to resist change.

But CHANGE is the answer to 90% of our problems.

So we started slow by just focusing on one main habit per week.

Each week Sam would do her check in and message me any questions she had.

She slowly started to implement the habits at about 60% consistency.

Then after a few weeks she was more like 70%.

Then there were some weekend trips.

Then some weeks where she was super busy/stressed, so maybe her workouts & step count went down.

Then we worked at getting back on track.

After 2-3 months she was like 75-80% consistent.

Sam, like most clients, would always be too hard on herself.

I would be so quick to honestly remind her that she was doing great and there was no expectation of perfection.

I can honestly say that Sam stayed 70-80% compliant MOST of her time in the program.

70-80%

NOT 100%

HER RESULTS

Over the course of 5 months (20 weeks), Sam had 3 workouts programmed per week, which would be 60 workouts.

I can honestly say she did about 50 of them.

Over 20 weeks, she had more than 4 weekend trips AND a week long trip to Italy for a friend’s wedding.

She was able to enjoy each of those with zero restrictions.

So 4 weekend trips, 1 trip to Italy for a week, about 80% compliant on workouts, and about 70% compliant on nutrition and she lost 30LBS!

She DID NOT need to be perfect!

But she was CONSISTENT!

After she lost the weight and had maintained it for a bit, she felt ready to continue on her own.

We stopped coaching about 6 months ago.

Yesterday I actually ran into her while out, and she had kept all of her results!

She looked fit and healthy and was doing great!

This was not just another yo-yo approach.

She actually changed her habits and brought her baseline habits up!

This means even when on auto pilot she is still making great choices that align with her goals.

Sam is ONE example of hundreds of women who have seen similar results without needing to meticulously track macros or live a restrictive lifestyle with no enjoyment.

What made this possible was simplifying the process, individualizing the program for her, and actually TEACHING the skills.

She did the work!

And I am happy I was able to help her out in any way.

Thanks for reading!