Prior to becoming a member of Sam Jones Fitness, Kate was your typical cardio lover; Doing spin classes 3/4 times a week and playing netball twice a week. after getting Kate to eat normally for a week but track it through My Fitness Pal I established she wasn’t eating enough, averaging only 1200-1400 calories a day. She wasn’t doing this on purpose it was just her natural eating habit. She was also only consuming around 40-60 grams of protein a day.
Kate wanted to lose fat and improve her body shape. So I optimised her time in the gym by converting her to a progressive, weight-based exercise routine; Including big exercises like squats, deadlifts, lunges, pulls ups, rows and presses. The only cardio she did was that she enjoyed; outside playing netball. I also gradually increased her calories to 2000-2200 and her protein to around 125 grams to allow her muscle to grow.
Kate has dropped body fat but vastly increased muscle mass. On top of her physical change, she also has more energy, sleeps better and generally feels happier. She is proof that not everyone should be reducing calories to improve body shape. Her ‘weight’ has actually increased, going from 9st 12lbs to 10st 3lbs. But her weight gain has come from an increase in muscle mass, not fat. And we can all agree her body shape on the right photo is vastly improved.
Good work Kate!