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Ask the Trainer: Drink Your Water! Plus, Meet David

By Billy Locke
Published: Friday, February 06, 2009, at 03:48PM
David's First Weigh In

David at his first weigh-in.

Our tip this week involves water, but not the rain we've been getting this past few days.

First, though, I want to introduce you to David, our 12-week Body Makeover participant. David’s goal is to get down between 10 to 15 percent body fat, lose 25 pounds and tone his entire body. Being a good sport like David is, he has allowed us to take “before” pictures of him, so you could follow visually. We will check in with him once a month for 12 weeks until his last and final weigh in – Friday, May 1st.

Right now, here are David’s stats:

Height: 6’1” — Weight: 230.5 lbs — Body Fat: 38.4% — Neck: 16.5” — Shoulders: 49” — Chest: 44” — Biceps (left and right): 15”/14.75” — Waist: 43.5” — Hips: 45” — Calf (left and right): 16.75”/16.75” — Thigh (left and right): 27”/27.25”

David is starting off his program with the following routine:

5 days a week: Cardiovascular (45 minutes/day with moderate intensity)

3 days a week: Strength Training (Entire Body)

Daily: Stretching (Entire Body)

David is averaging 4 meals a day with a calorie intake of 2,000 to 2,300. He is limiting bad carbohydrates such as pasta, bread and sugary desserts, and in turn incorporating more good carbohydrates like fruits and vegetables. He has increased his water intake to 2.5 liters a day. Consuming 2 or more liters of water daily is just as important as eating the right foods. In short, one of the functions of water is to aid the liver in burning fat more efficiently.

David’s next weigh in is Friday March 6. We are hoping we will see 4 to 8 pounds in weight loss with a precipitous drop in body fat.

Averaging 1 to 2 lbs. of weight-loss a week is a healthy goal to shoot for. More than that usually means a loss of water or muscle mass, not just fat.

Trainer Tip of the Week

This week’s trainer tip is simple in concept but hard for some to institute. As I stated before, consuming at least 2 liters of water a day is very important when trying to lose weight. You will also benefit by looking and feeling better by consuming more water too. The reason lies in the fact that the human body is nearly 70% water.

Broken down; your brain is 75% water, blood 95%, lungs 90%, muscles 75%, skin (largest organ) 80%, bones 22%. Therefore, drinking more of what you are will make you feel emotionally and physically better since water is the catalyst for every chemical process that occurs in your body. It will also make you look better, because your skin is predominantly water.

Your ultimate goal should be to consume more of what you are and less simple sugar containing products like soda (no diet also), and juice, which dehydrate the body.

As a bonus, we at blogdowntown want to extend an offer to our readers. When David has completed his body makeover in May, we will announce the winner of our new blogdowntown 12-week Body Makeover Contest.

In order to win all you need to do is:

  • Email us for one month a log of your workouts
  • Include what you did and for how long, on the day that the workouts occurred
  • Include a picture of five of your workouts

The person who most consistently emails us with their log entries will win a free 4-month membership at Downtown’s The Nine Martial Arts and Fitness Studio on Flower street. Your membership will include a full fitness evaluation, nutritional counseling and a workout program designed specifically to help you achieve your wellness goals.

Check back next week and we’ll answer some of your questions for Ask the Trainer. Remember, just send them to

Til next time—Exercise More, Play Hard, Work Smart.

Billy Locke

Extreme Natural Fitness Trainer


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