Breaking News: A KR Personal Training client recently lost 16 pounds in a little over a month working out twice a week. With the help of protocols formulated over the past 30 years she reached and exceeded her goals ahead of schedule.
Thanks to a proprietary combination of resistance exercises, near maximal cardiovascular circuits and prescribed calorie management, many KR clients experience similar results.
Gym owner and fitness columnist, Paul Robinson (that’s me), is quoted as saying, “our patented fitness and weight loss system can help anyone achieve their goals quick and easy.”
Not-So-Breaking News: A KR Personal Training client recently lost nothing after working out for six months. Despite exposure to time-tested protocols she is still struggling to drop a single pound.
Both scenarios are real. So, what’s the difference?
The first client, Deb, is highly motivated. She works out twice a week under the watchful eye of a trainer, she observes a healthy, time-restricted eating regime and exercises on her own whenever possible. With teeth clenched Deb pushes through every set, often willing to do more.
Deb enjoys socializing with friends but is careful when eating out, sticking to limited lean meat portions and lots of veggies.
Proud of her weight loss, Deb can’t understand why others are unable to achieve the same results.
Linda works out twice a week under the watchful eye of a trainer — same as Deb. Her strength has increased but she could probably push harder. She’s loves socializing, baking, and enjoys a healthy appetite. She would love to perform additional workouts on her own but never seems to get around to it.
Confounded by an unresponsive weigh scale, Linda is becoming increasingly frustrated as she watches Deb transform her body — “We’re both doing the same workout!”
Progress is seldom equal. Sometimes outcomes have more to do with your personality than your personal trainer. Don’t get me wrong, a good trainer produces better results than a bad one. Bad advice seldom ends in great outcomes.
More important, a driven client always sees better results than one who surrenders to multiple ‘minor’ indiscretions.
Let’s look a little closer at these two exercisers.
When factoring in deserts and extras, Linda eats 1,000-1,500 calories more in a day than Deb. That’s 7,000 calories a week. With 3,500 calories equaling about a pound of body weight, Deb moves forward as Linda stalls due to poor lifestyle choices.
Not only does Deb restrict daytime snacking, she’s taking it one step further by eating small, healthy meals within an eight to 10-hour window. That translates to an even bigger caloric deficit.
With resistance training, exercisers generally make gains on the final two reps to failure. There’s no reason for muscle to adapt when it’s not challenged. With submaximal effort and repeated exercises muscles become bored.
Deb works out hard. She lifts, sprints and strains until she’s unable to safely perform more. Linda takes a more casual approach to exercise. She’s consistent and made gains but the extra effort isn’t always there.
Finally, Deb throws in an additional workout or two whenever she can — nothing crazy, just 20 minutes here and there. Again, she’s moving forward.
To be clear, both clients have made great gains in health and mobility. The problem is, Linda wants much more but she’s unwilling to make the little sacrifices that have transformed Deb.
There are many factors that contribute to weight loss and shaping. Big changes depend on small but incremental lifestyle adjustments. Those who see results face challenges with determination. Diet without exercise (and visa versa) has its limitations.
Looking for big results? Perseverance beats bicep curls and lettuce every time.