First of all high five to Leyna who has done incredibly well!
Leyna has achieved the following results since working with LEP Fitness:
- Losing 30lbs!
- Adding lots of toned muscle to the arms, legs, back, and stomach
- Going from zero push-ups to being able to complete 20 full push-ups!
- Deadlifting 50kg (started at 20kg!)
And that’s just scratching the surface!
I wanted to share Leyna’s story for inspiration, especially for any of you ladies out there who are needing some motivation for your own weight loss journey!
Here’s how Leyna achieved her amazing results…
#1 Hiring A Personal Trainer 2-3x Per Week
The first thing that’s helped Leyna to achieve such impressive results is the help of a personal trainer. Me (Nick Screeton) and Leyna have been working together for the last 12 months, where we’ve done on average two sessions per week (sometimes 3!). Having sessions with me has made Leyna accountable – As she is investing money, and committing to set times to train with me each week.
During our sessions, I’ve taught Leyna how to do all of the major lifts, such as:
- Bent over rows
- Presses (shoulder press, incline, flat dumbells press, etc.)
- Hip hinge movements – RDL, stiff-legged deadlift
- Deadlifts (all variations)
Over time we’ve gradually added weight and reps, and this is the main reason why Leyna has firmed up her muscles.
If you want a firmer body ladies… then lift weights!
#2 Weight Training
We do weights every single session – 90% of our sessions are weights focused, with around 10% being HIIT cardio.
Like with all of my weight loss clients, we’ve focused mainly on compound lifts – which recruit big muscle groups and burn shed loads of calories.
Here’s an example of one of Leyna’s current workouts with me:
- 500m row
- Mobility work – 2 mins
Main Session (Weights Circuit)
- Incline DB press x 10-15 reps
- Rack deadlift x 10-15 reps
- DB squat into shoulder press x 10-15 reps
- One arm DB row x 10-15 reps each side
- DB side raises x 10-15 reps
- DB curls x 10-15 reps
- Push-ups x 15-20 reps
- DB split squats x 10-15 reps each leg
We will do each exercise one after the other (we’ve built up to this by the way! it’s not for begginers!). Then once the circuit has been completed, Leyna will rest for 75s and then go again. Three rounds are completed in total.
Towards the end of the workout, we will do a HIIT workout, usually one of the following:
- 3 x 250m row sprints
- 20 calorie sprint on the assault bike
- 3 x 250m ski machine sprints
Then we will finish off with a 2-3 minute stretch – read about the importance of stretching here.
#3 Gym Workouts
Outside of our one to one personal training sessions, Leyna goes to the gym 2-3x per week. At the gym, she focuses on cardio, using machines such as the stair master, cross trainer, fitness bike, rowing machine, and treadmill.
Sometime Leyna will do HIIT workouts – read more about HIIT training here. Other times Leyna will do lower intensity workouts, for example, 30 minutes on the stair master at a medium pace. Each gym session, the aim is typically to burn anything from 300-500 calories per session.
The boost in Leyna’s cardio fitness has enabled her to train harder in our one to one sessions, speed up her recovery, and also burn a shed load of calories, which has lead to weight loss!
Both cardio and weights are super important when it comes to trying to lose weight. You need muscle to improve your body shape, and the more muscle you have, the easier it is to stay lean and have a fast metabolism.
#4 Increasing Protein Intake
Again, as I do with all of my fat loss clients, I get them to increase protein intake, simply by eating more protein-rich foods. For example, to begin with, I asked Leyna to eat one protein-rich meal each day, then over time we added another, and kept going. Now, pretty much every meal contains protein. This has enabled Leyna to get stronger and build lean muscle. Protein also keeps you fuller for longer, and therefore prevents snacking, and binging (which can lead to weight gain). So for anybody wanting to lose weight, ‘eating more protein’ is essential.
The four above things, and done CONSISTENTLY (caps intended!) have allowed Leyna to achieve an awe-inspiring transformation – and we’ve not even finished yet! More results to follow in 2020!
Well done Leyna! To read more LEP Fitness success stories, please check out the LEP Fitness blog.
If you’d like help and to achieve results like Leyna, then please get in touch with Nick here
Thanks for reading,