Man gets 6 pack in time for summer with life-changing ‘3 step plan’
Tom had lost all motivation to exercise which “was having a big impact on my mood, self-esteem and general confidence”. He explained: “I’ve suffered from low mood and anxiety in the past and this started to creep back into my life once I stopped exercising during lockdown and had gotten into bad habits with my diet, started smoking out of boredom and felt my health was going downhill.”
Luckily, he came across Adam’s Instagram one day, an NHS dietitian and personal trainer based in London, and saw his transformations “which was very inspiring for me”.
“I saw that he changed people dramatically in four to six months and I knew I had to take action and invest time and money into my health and wellbeing,” he explained.
Tom had had enough of being out of shape, sad and fatigued all the time. During lockdown, he and Adam were unable to train in person so they started virtual sessions three times a week.
The slimmer used dumbells that “I bought from Argos”, and two months later restrictions were lifted so “we started training face to face outdoors in Adam’s garden”.
Tom chose to work with Adam not only because of his client transformations but also because he was the only PT in London who is also an NHS dietitian and “could advise me on both things properly”.
How did Tom lose weight and transformed his body?
He explained that Adam worked with him in specific stages.: “We first had a consult to discuss my goals and Adam put a three-step plan in place.”
The first stage was an eight-week fat loss stage with a 300-calorie deficit to get rid of fat whilst building muscle.
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“We then gradually increased calories to just above maintenance from 1,900 to 2,300 (100 calories every few weeks up) to improve my muscle growth and maintain my low body fat levels which I had achieved in the first eight weeks.”
Five and a half months later, “I achieved a six pack which I never had in my life”.
Tom’s life has drastically changed since his body transformation and admitted that he now does things he never thought he would.
He explained: “Training and improving my diet improving my life in so many ways. I was able to give up smoking as rather than being bored at home in the evenings.”
Instead, he would be exercising with the plan Adam set for him which he would hold him accountable to.
Tom’s posture and strength also improved by doing weight training. “I had started to experience back pain from working from home during lockdown and being seated all the time but as we built up my core strength this started to gradually go away,” he said.
Most importantly, his confidence improved as “for the first time in my life I was happy to walk around in the summer without a top”.
He admitted that after his transformation, “I met the love of my life which I believe was due to the positive energy I was exuding after this mind and body transformation”.
How does Tom maintain his weight?
He now makes sure to structure his plate in a very specific way, which is 1/4 protein, 1/4 carbohydrates and 1/2 vegetables to maintain his low body fat.
“I ensure I have protein-based snacks between meals rather than before where I was eating sweets, biscuits, and sugary coffees to give me energy as well as smoking.
“I also use an app to track all my training which Adam has access to and monitors my gym sessions remotely which has helped me maintain my fitness.”
He concluded: “I never had believed before that someone had the power to completely change my life in less than six months, but I believe I couldn’t have done this without Adam’s help.
“As he is an NHS dietitian as well as PT, he knows how to advise on diet, supplements, as well as exercise so I was able to get all the information I needed to change my life.”
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