First weekly update of Alans (age 57) Health & Fitness Journey

(2 minute read)

So, it’s been just over a week now and Alan is getting well into his training programme and Nutrition plan here at Lifegym

This week Alan has lost 9.2 lbs and reduced his body fat by 3%

His starting weight was 14 Stone 11 lbs and his body fat was 39.8% on Thursday of last week

His current weight is 14 Stone 1.8 lbs and his body fat is 36.8%

Remarkable results in just 8 days

Alans training involves three half hour Personal Training sessions here at Lifegym per week

We began Alans first training session, starting with a warm up. We then progressed to the main workout. Here we are mostly using resistance exercises (weights and weight machines to begin with). Day one of training is very important as we start with a low intensity using light weights. We will do one or two sets of each exercise. This allows me to assess Alans ability and decide if we can add al little more weight next time, or perhaps progress to three sets. I take a similar approach with each workout, progressing at the correct pace

On Alans second workout of his Health & Fitness Journey , we progressed to three sets of each exercise and increased the weights a little on most of the exercises. I did so because Alan was quite comfortable with the intensity on day one and also he had no major muscle soreness afterwards. Today is Alans 4th workout and we are steadily increasing the intensity a little each time

I also gave Alan his Nutrition Plan and a food diary to fill out. I also gave him a calorie target at his request. However for now I am more interested in Alan eating the correct foods and cleaning up his diet. I do not need him to count calories unless this is something he wishes to do himself. One thing I do want to track is the quantity of protein that he consumes. i would like him to hit a target of 150g of protein per day at least, ideally 180g. This will ensure that Alan is feeding the muscles with what they need to firm up and recover well. This will also see Alans metabolic rate (the rate at which he burns calories) and energy increase. This reduces body fat and encourages a lean physique

Alan has cleaned up his diet quite a bit, cutting all ‘junk’ out of his diet and focusing on getting good quality protein with each meal

Alan has already commented that he feels he is walking with better posture and more energy, has more energy in general and that he no longer has the ache in his lower back; not bad for one week of training!

Well done Alan, the start is the hardest part, keep it up!

Watch out for next weeks update, next Friday

Thank you

Tony, Lifegym

Please reply here if you are interested in taking on a similar journey to Alan