lean mass – The 10 Minute Body

I'm passionate about training two kinds of personal training clients;

1) People with a dieting past who want to lose body fat effectively and keep the results in the long term &

2) People who want to learn to learn to train for maximum aesthetic results - a nicely toned body (vanity, ha) -- usually women who want to primarily start using weights/resistance equipment in their training and to learn to train safely and effectively.

All training is based on getting optimal fat loss results FAST.

Rachel on incline chest press yesterday (tricep definition starting to come through!)

I've trained Rachel G. for the past month - she's a "type 2 client". I just did her body fat analyses (caliper method) yesterday as we'd reached 4 weeks of training together. We couldn't believe the results - increased lean mass (=increased BMR=her body is now burning calories more effectively) and a lower body fat percentage while her weight has remained the same (she's got no weight to lose). Details below:

Body fat%: Was 26.3% ---> now 24.4%

Lean body mass: Was 38.3 kg ---> now 39.3 kg

Fat mass: Was 13.7 kg ---> now 12.7 kg

BMR (basal metabolic rate): Was 1197 ---> now 1219 kcal/day

So proud of you, chick!! Let's keep rocking those weights :-)

/Fit as Hel fitness coach Erika Helsinki

P.s. Rachel had pretty much NO upper body strength a month ago!! She's so much stronger now and definition is starting to show.

P.p.s. If you'd like to enquire about personal training (currently available in North East England), text me on 0789 719 7818 anytime :-)

My client was reluctant to get her body fat measurements done yesterday, after about 6-7 weeks of training with me. The scales haven't shown much difference since starting - in her own words she's been off track with eating (parties, guests, late nights...).

But the visual change in her body composition is apparent due to her tremendous effort in our training sessions - much more muscle definition, incredible strength gains and a nicely toned body.

It's very important to track progress continuously and so we proceeded with the caliper (skin fold) test.

A's results (2nd Nov/19th Dec):
- body fat %: 31.8/28.5
- fat weight (kg): 22.4/20.1
- lean weight (kg): 48.0/50.3

---> Over 10% loss in overall body fat amount
---> Body fat -2.3kg
--->Lean muscle +2.3kg

SERIOUSLY CHICK!!! Grab a kg of pure fat and you'll start to appreciate just how much you've achieved in such little time.

AND 2.3 kg of extra muscle is AMAZing - and has significantly increased the amount of calories your body burns in a day (BMR) - exactly what we want.

Add that clean eating in to your habits and you'll be lean as f*** in no time!

IMPRESSIVE RESULTS - well done A!! Let's get you the dream body back :-)

/Erika

Tag: lean mass

Rachel G. body fat test results (progress in 4 weeks)

Measurement results: Miss A