How to Drop 10% Body Fat and Boost Your Metabolism (Or, How to Lose 26.8 lbs of pure fat)
Nothing is more important than proof. So here it is.
In less than 4 months Kerry (not her real name) dropped 26.8 pounds of pure fat.
An impressive feat for anyone, let alone a high-performing 40 year old woman working 70 hour weeks in commission only sales.
Instead of making her metabolism drop like a rock like everybody else that tries to just lose weight (without any regard for how much of it is fat vs. muscle/lean mass), she literally increased her metabolism (see second photo).
How? Because not only did she drop exactly 10% body fat, she built 3.1 pounds of lean muscle.
This means Kerry actually lost more fat than weight.
And that's exactly the point. Trying to lose only weight by looking at the scale means you lose body fat and muscle. Muscle is the thing that gives you the shape and look you want, not to mention it's what keeps your metabolism high.
Kerry did no cardio, HIIT, spin, or anything remotely similar. Instead she followed the strength training program I designed for her to the letter. And that's why she lost 5.5 inches from her waist and still kept her gorgeous curvy hips, instead of losing all her shape by doing HIIT or spin.
She didn't have a single shake, protein bar, or any of the other usual diet foods that make you feel and look tired. Instead, her skin became so clear her masseuse told her "You look so nice with makeup!" (Kerry never wore makeup.)
That's Kerry's DEXA scan above. It's the gold standard of easy, painless body composition testing and you only need to glance at it to see how incredible her fat loss was.
I arrange DEXA sessions for all my clients and recommend they have it done every 8 weeks so they can see how far they've come.
Here are some more comments from Kerry that I pulled off our text thread. I redacted names and personal info of course. Then you can find out exactly how you can get the kind of specialized program Kerry had below.
Reset | Burn | Build
1:1 Nutrition and fitness consulting program for data-driven, busy people to get their best body naturally.
Take control of your eating and fitness once and for all... while living the life you crave, in this 12 week high touch, all inclusive program.
Looking fantastic and feeling incredible is integral to owning your life.
Well good news! There are precisely 1.4 BILLION fitness hacks and meal tips just aching for you to read and throw away.
I mean, just look at all those supposedly "metabolism boosting" options on this sign...
None of these is not like the other.
Yet somehow, with all those pearls of wisdom, why is it still so hard to drop 10 pounds of fat and replace it with lean, metabolism-boosting muscle?
It's not for lack of trying. It can feel like the hardest thing in the world, and you should feel proud for tackling it. But the worst part is the embarrassment you feel when you try and fail again. Isn't this supposed to be simple? If you really wanted it, you'd be fit by now right?
No. You really do want it and you're absolutely capable of getting there. You just haven't taken the right steps to get there yet.
I've spent 17 years studying the chemistry, physics, and statistics (!) of fat loss and muscle building. I've methodically analyzed the medical and sports-science literature myself, and researched the most popular fitness methods from the last 110 years (Spoiler: many of the really old methods are dramatically more effective than the new). I became an NCSF Certified Personal Trainer, Poliquin Group Certified Personal Trainer and Performance and Recovery specialist, Meister Blueprint certified trainer, and Bayesian Bodybuilding Certified Trainer. I've invested thousands of hours dissecting the greatest trainers' approaches alongside uncommon (and weirdly effective) medical and fat loss research, and put them to the test on myself, just as they’ve been experimented on thousands of successful test candidates.
Well the best knowledge in the world is great, but it's useless if no one can realistically use it.
If knowing what to do was enough, why do cardiac surgeons get heart attacks and nurses still get diabetes?
We have to make it impossible not to lose weight.
So I dove deep into the world of behavior modification and habit change psychology. Instead of reading LifeHacker articles and getting a tech journalist's drive-by summary of advanced medical psychology experiments' observations, I went directly to the source.
I then promptly had all my BS tips and hacks crushed under the wheels of scientific reality. ("Willpower is finite! No wait...Willpower is unlimited!")
Once my pride had healed, I combined the wisdom of psychologists with my fitness mastery and immediately stopped telling people they "should just cut carbs and do intervals." After all, I could give you a dozen tone n' burn workouts right here, but would it actually help you? What else does it take?
Yes. A plan, and the system to make it happen.
I know how it goes because I've been there time and time again. Get briefly pumped ("I'm gonna drop 10 pounds this month and have abs the next!"), then slink back to the couch every day after work a couple weeks later.
Why does that happen without fail? Because we think we just have to "try harder" instead of being laser focused on the things that make it easy to look and feel incredible.
We've all faced every one of these fitness roadblocks. See if they sound familiar:
Overload of info: Wait cardio makes me fatter? But carbs are still what really make me fat right? No wait it's only calories that matter, so eat whatever I want? So I should just do fasted HIIT for a killer after-burn effect right? Should I work out in the morning or after work if I want to build muscle instead of maximizing fat loss? There's just too much conflicting info out there and it makes my anxiety shoot through the roof so I just watch Great British Bake Off instead.
Feeling lost at the gym: If I go to a gym to do a workout on my own I'm just gonna mess around and maybe end up on the treadmill for 10 minutes to watch CNN before I hit the steam room. Another workout wasted and I get to enjoy my little belly for longer. But hey that steam really cleared my skin up.
No one makes me do it: If I miss a workout, who is really going to care? This just makes it easier to skip the next one... and the next one... and suddenly I haven't worked out in a month and start having romantic feelings for mint brownies.
Not enough time: Other people might have time to work out because they aren't married/have less stress/work from home/have awesome genetics but it doesn't work for me. Fact: You can fit it into your life too, but only when the other pieces are in place.
I've been tackling these problems head on, building a system for intelligent, incredibly busy people that solves them forever.
Reset | Burn | Build is a nutrition and fitness program with tailored workouts, custom meal plans, private support, and personal accountability.
This program is the result of 17 years of pain and mind-numbing rage. And it makes it damn near impossible to not lose fat, so you feel in control of your life again.
Above all else, this program is bespoke. It is made for you and only you because your life, work, schedule, stress, and preferences are not anyone else's. Let's initiate your fat loss right now. Not once work is less crazy. Not as soon as you have time. Right now. If you've been devouring endless workout tips and diet hacks and still aren't happy with how you look and feel, it's time to make a change.
How does it all work?
Reset | Burn | Build is a nutrition and fitness program designed to help you burn 10% body fat and build muscle by resetting your habits, not your lifestyle.
It has both in-person and online components.
Because of this program, you'll never feel lost in the gym or have think about what you're going to eat again.
Comprehensive Workout and Eating program
Confidence: Feel totally in control of your workouts after our full 1 hour in-person session where we'll perfect your form and optimize every exercise and movement.
Time efficiency: Save hours every month by sticking to your perfectly customized program instead of randomly messing around with whatever cookie-cutter workouts and meal "plans" are in your IG feed that week.
Clear, straightforward instruction: Never hit a fat-loss or strength-building plateau. You'll know exactly how to adjust your program to make your progress relentless.
Accountability: Never miss a workout because of the voice in your head telling you that you're too tired. Daily communication keeps your head in the game, and out of Salt and Straw.
Supplement recommendationsif they can help you. Supplements are not a magic bullet for anyone; they're simply a helpful addition for some people in specific cases and I'll make recommendations for you if this is so. As a recovering supplement designer I deeply understand the ins and outs of this often shady business.
Fact-based and data driven recommendations for stress management, sleep improvement, and even how to eat out at your favorite restaurants without derailing your fat-loss plan.
Here's exactly what you'll get in the program
All in-person components are delivered in Lake Oswego or at your home nearby.
Initial 60 minute biomechanics and body composition assessment.
60 minute 1:1 training sessions every month to continually improve your form and perfect your transformation (3 total sessions).
Daily accountability emails - written for you and only you- to keep your nutrition, fitness, and mindset on point.
3x weekly emails where you may ask any pertinent questions.
Bespoke fitness program updated 3x a week for you to do at home or your club.
Selected nutrition system chosen below.
$199 every 2 weeks or $999 for all 12 weeks (save $195)