8% body fat loss in 3 weeks

8% Body Fat Loss in 3 Weeks

Glenda won my last contest three weeks ago. Her biggest problem was that she ate too much fast food and industrial bakery. Nor did she drink too much water. So we focus on their eating habits and add a training circuit four times a week. She has already lost 8% body fat. This was Glenda:

And this is her progress, in numbers:

You´ll have to wait to see her new image until we finish, but you can see how she loses weight, the perimeter of his belly is reduced, she loses body fat, and she gains some lean muscle mass. Also, she wrote me an email last week that I´d like to share with you:

“David,
        I luckily have had the opportunity, as you know, to work with you online. I could NEVER have imagined how it would change so much of my daily routine in such a positive way!! I just wanted to thank you and tell you some things that have gone terrifically RIGHT!
 
      I was overwhelmed by the instant response to the questions you had concerning what goals I wanted to achieve and my physical state (WHICH HAS IMPROVED VASTLY!) my likes and dislikes and allergies to foods, etc.
 
    Overnight , you had figured out my dietary needs , my body fat% and exactly what plan for workouts I should do. Then days in, I had a little medical tweak and almost instantly you had a new plan that I could follow. I think you are an amazing, insightful, innovative trainer!!
 
     I know you did not intend to actually change my life style but IT IS WONDERFUL!! Before I started this online training and diet diary; I ate so much just bad stuff and drank probably 1000 calories a day in super sweetened coffee and my gin and tonics;-) and I woke up tired and stayed that way most of the day.
 
      Now that I keep that dietary diary; my water intake has gone to  8 glasses a day …my coffee is unsweetened and no more than 2 cups and the gin and tonics are 1 a day…my snack habits of candy and pure carbs has changed to apples and bananas.
  
       I wake up earlier and go straight to the gym after a light healthy breakfast. I have loads of energy and I’ve lost 7 pounds in nearly 3 weeks!!!!!!!!!
          
          My husband LOVES those new meals! For the first time in FOREVER, he actually wants to help pick out meals. It’ s more than checking off the box and his habits are changing, too!
 
      I have told my friends! I wish I could tell others that if they have an opportunity to work with you and they don’t take it that they are missing out on a truly beneficial experience!
 
      I love the chat information everyday..There’s so many remarkable things I want to say to you about you.
Mostly THANK YOU!!!!!!!!!!!!!!!”

I am really grateful to work with Glenda, because she is super motivated, very funny (always have some funny anecdote to tell me), and does everything I suggest, apparently effortlessly!! 

The next one could be YOU

20 thoughts on “8% body fat loss in 3 weeks”

  1. OMG DAVID MY LOVELY… HIT ME UPPPP, i need some of this goood stuff in my life ❤ LOL 9% body fat loss YES PLEASE! btw where is your like button…. it isnt letting me like SO TAKE THIS AS 10000 LIKES because thats how much i like you and your work mi hermosooo

    1. Hahaha! Thank you Beauty!! The like button is where it used to be, at the bottom 😆 but I’d appreciate a share anyway. And I also appreciate your lovely comment 😘

  2. Pingback: How a high-protein diet and regular exercise will help you lose body fat and improve your health - Chape Fitness

    1. There are a few techniques. As I train my clients online, I ask them their weight and to measure some body perimeters (this is the anthropometric method). Also, there are a lot of sites where all you need to do is enter this info and click on “calculate” 😂😂😂 if it helps you, I use calculator.net 😉

  3. Pingback: Glenda´s fitness journey - Chape Fitness

Your turn. What do you think about this?

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Hamstrings

A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Quadriceps

The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.

Glutes

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Obliques

The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 

Abs

The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.

Pecs

The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 

Forearm
(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.

Forearm
(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

Triceps

The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

Biceps

The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.

Infraspinatus

The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.

Deltoids

The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.

Trapezius

The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

%d bloggers like this: