When Kathleen came to us she had built such a bad relationship with food. She works in a office and felt sluggish she felt she gained a lot of weight over the years. She did not have much knowledge of nutrition. Her understanding of body composition was to do cardio and that will help lose the weight. We changed kathleens focus around lifting weights and taught her about nutrition, we focused on improving her performance on big compounds lift since they expend the most energy and provide the body with greatest amount of overload.
We focused on making improvments on every exercise, the better performance the more food we were able to fuel her body with. Track what you are doing and respond based on the outcome you achieve.
5 x days of weight training
Rest day Protocols: stretching, yoga, LISS
Exercises: chins, hip thrust, split squats, leg press, RDL, bridges, shoulder press, T-bar rows, squat variations, pulls with bands, deadlifts, rack pull.
Hip thrust: 210kg
Split Squat: 70kg
Calories before : 1,500 calories
Current calories: 3,000 calories
Supplementation: magnesium glycinate
Note: supplementation was not a bigger factor because we had to address her relationship with food.
If you’re interested in achieving results like this please feel free to contact us. Alternatively, if you’d like to learn more about the services and training and nutrition programs we provide, please find more information here.
Follow Kat’s journey on Instagram @kat_dinnigan!