Ask the Trainer: Checking in With David, and Getting Ready for Summer
Two months of progress for David. At left: January. At right: March.
DOWNTOWN LOS ANGELES — 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 askthetrainer@blogdowntown.com 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 askthetrainer@blogdowntown.com and we continue to highlight more workout spots Downtown.
Til next time—Exercise More, Play Hard, Work Smart.
Billy Locke
Extreme Natural Fitness Trainer
sarah on March 20, 2009, at 04:17PM – #1
Wow. He lost only 8 pounds but his body fat percentage decreased by 17 percentage points. Good job, David!
Danyul on March 20, 2009, at 05:30PM – #2
When are the bootcamps? Do we have times for them scheduled or are they going to be based on participants?
Danyul on March 20, 2009, at 05:38PM – #3
Also, this may be a bit contrary to the post but I have been trying to gain weight (muscle) for the longest time and it has been rather difficult because my metabolism has been so high. Did the protein shake path for 1-2 months with a regular workout regimen but it did not show much result. Hoping this was just short term results based thinking on my part and not poor execution. Any extra hints on gaining lean muscle?
guest on March 20, 2009, at 05:39PM – #4
still ewwwww.
David Kean on March 20, 2009, at 07:25PM – #5
Less ewwwww than before, hahahaha I'm a work in progress.
keen on kean on March 21, 2009, at 08:08AM – #6
I would hit that.
guest on March 21, 2009, at 04:34PM – #7
...ughhhh...not a pretty sight.
guest on March 21, 2009, at 05:18PM – #8
i think keen on kean is Kean...just sayin.
a.j. on March 21, 2009, at 10:14PM – #9
to the guests: if you considered yourselves so hot, you'd probably be doing something else and not reading this post about getting fit. In any case, there's no reason to be mean. It's hard enough to loose wait and I don't know David but I'm sure he doesn't need negative comments.
guest on March 22, 2009, at 11:27AM – #10
to a.j , are you implying no hot people read this blog cause they should be doing something else?...and by the way it's lose, not loose...but i get a feeling you don't know the difference.
David Kean on March 22, 2009, at 02:59PM – #11
Dear Guests with negative comments,
I find it amusing that I have the balls to put pics of my flabby out of shape body (which is something I’m not proud of) on the web in order to share my journey back to fitness with other people in the same position and hopefully inspire others to take control. Yet you don’t have the guts to put your name with your nasty remarks. It’s a sad state of the world when instead of encouraging people to better themselves some choose to strike whilst hiding behind anonymity. I know what I look like, that’s why I’m working out! I’m getting into better shape, and at a respectable pace. I another 6 months you can kiss my newly toned Butt, lol. There is nothing to be gained by being mean.
FISH on March 22, 2009, at 09:35PM – #12
Nice work David. Keep up the good work. It's tough and I imagine you're like me and have a job / career that keeps you busy. I train with Billy too and he's great and motivational. Don't listen to the naysayers on here. In fact, use it to fuel your drive. And many thanks to Billy / Blogdowntown for this great section. Motivated me!
Billy on March 23, 2009, at 12:00AM – #13
Danyul,
The key to gaining lean muscle is to lift heavy, with good form for every rep performed and working every body part 2 times a week. Your rep sequence should be between 5 and 8 repetitions. Work large muscles, like legs, back and shoulders for a total of 15 to 20 sets per body part. An example would be 4 different chest exercises for 5 sets of 5 to 8 repetitions.
Achieving desired results depends on your genetics, workout intensity and exercise choices. I cannot stress form enough. Maintain good form always for every exercise performed.
The last two components are getting proper nourishment to feed your growing muscles and adequate amounts of sleep.
Good luck and email me at askthetrainer@blogdowntown.com if you want me to show you how to do it.
Billy
Extreme Natural Fitness Trainer
Billy on March 23, 2009, at 12:06AM – #14
Danyul,
Call the numbers for the Boot Camps to find out more details
Susana Benavidez on March 23, 2009, at 12:45PM – #15
Wow David!! Great job!! When I saw the picture I was like woah! What a difference! The results are amazing and you're not even done! I admire you for sharing your experience with everyone! Keep up the awesome work.
Susana
Chris Vazquez on March 23, 2009, at 01:46PM – #16
Excellent work so far, David! Keep it up, you'll get there.
Li on March 27, 2009, at 05:03PM – #17
David, wow, what a difference already! Good work.