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Ask the Trainer: Checking in With David, and Getting Ready for Summer

By Billy Locke
Published: Friday, March 20, 2009, at 03:21PM
David After Two Months

Two months of progress for David. At left: January. At right: March.

Everybody has been spectacular in writing in and sharing their stories of health and well-being. As always, I invite those who need a little assistance in finding their workout mojo to share their stories of woe. Let’s go people I’m here to lift you up off your office chairs, car seats and favorite love seats, to get you rockin just in time for summer!

That’s right, I said s u m m e r. The first day of spring is today, so if you are not looking as hot as you want, you still have time. Summer is 94 days away, which is plenty of time to make a dent in any weight you may have gained this winter. With that thought, Tom and a host of other people wrote in asking what they could do to quickly get into shape before summer.

First let’s check in with David, our blogdowntown 12-week Body Makeover participant. It has been 6 weeks, exactly halfway since David first embarked on his illustrious weight loss journey. Check out his side-by-side comparisons. David esta en fuego, (on fire).

David’s current stats:

Height: 6’1” — Weight: 222.8 lbs — Body Fat: 21.5% — Neck: 16” — Shoulders: 48.25” — Chest: 44” — Biceps (left and right): 14”/14.5” — Waist: 40.75” — Hips: 45” — Calf (left and right): 16.75”/16.75” — Thigh (left and right): 25.75”/26.”

David’s next weigh in is Friday April 10 and I am so proud of him. Even though he has been up and down emotionally in wanting to have lost more weight, David has consistently averaged 1 to 2 pounds weight loss every week since he started. That is textbook Weight Loss 101. So, Viva La David!

Trainer Tip

Ok, here it is, the quickest way to lose weight safely, just in time to take off your shirts and put on shorts and bikinis for the summer.

First, check out my blogs on Taking the First Steps, Drink Your Water!, Creating a Holistic Workout Routine, Full Body Strength Training, and Let’s Talk Diet. Put them all together and you get:

  • Buy a pedometer and average 10,000 steps a day
  • Drink at least 2 liters of water daily
  • Perform cardio 3 times weekly for 30-60 min
  • Full-body strength training, minimum 2 times a week
  • Stretch and be mindful of your breathing daily
  • Eat good tasting nutritious foods

Your weight loss outcome in 94 days will be somewhere near David’s results. You will average at least 1 to 2 pounds of weight loss each week, with a total loss by summer somewhere around 13 to 26 pounds. That’s good quality fat weight loss and maybe even more if you are diligent.

To liven things up a bit, I am going to kick in a little extra goodwill. Just email me at and tell me how much weight you want to lose before summer and I will set you up on a tailored program specific to your needs. Can you say summer time hottie? Let’s see how many people we can get into amazing shape at once.

Downtown Exercise Spots

This week’s Downtown workout spots are:

Downtown L.A. Boot Camp / near Pershing Square / 1.888.542.5478

Cardio Kickboxing BootCamp / near Convention Center / 213.746.9021

Extreme Boot Camp / call for location / 213.610.3233

Check back next Friday as we answer another email from and we continue to highlight more workout spots Downtown.

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

Billy Locke

Extreme Natural Fitness Trainer


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