Key Takeaways

• Eric has one of the best 1 year fitness success stories I have EVER seen. 

• If you are overweight or under-muscled and concerned that you will NEVER improve, don’t be. It won’t happen overnight, and it won’t be easy, but Eric’s story is proof that you can make an incredible amount of change very quickly. 

• In just one year, Eric went from being able to do 0 push ups and 0 bodyweight squats to 20 push ups and squats with 120 lbs of added resistance.

• The 6 keys to Eric’s success:

  • He took it SLOW and progressed over time

  • He didn’t go HAM and burnout

  • He set realistic goals

  • He stayed consistent

  • He slept and ate well

  • He asked for help

• If you’d like to join Eric and the hoards of others that have reached their goals with the help of my online fitness coaching, sign up for your FREE consult here.

Full Story

Hi everyone, meet Eric. He’s a 28 year-old guy a lot like you, except he has one of the best 1 year fitness success stories I have EVER seen. 

A little more about Eric:

• He earned his PhD from an Ivy League school and now he’s completing his degree at a top-ranked law school.

• He doesn’t have an Instagram, Facebook or any social media (he’s too busy being smart and successful).

• He hates sweets and consumes PLAIN protein powder.

• He’s disciplined, and one of the hardest working guys you’ll ever meet.

As you can see, Eric is one unique and impressive dude.

His Goals

I’m not going to say that working with me was the smartest move Eric’s ever made, because he’s made a lot of those. But his decision paid off.

I have notes from every single workout Eric and I did together, as well as monthly progressions so you can see exactly how he improved over time. To highlight his strength gains, we’ll focus on his progress in the two undisputed, top bodyweight exercises and measures of strength, the push up and the squat. When we started working together, Eric could do:

• 0 push ups

• 0 bodyweight squats

Trust me, I’m not exaggerating for dramatic effect.

Eric had not performed 1 push up in his entire 28-year life, but just wait until you see how many he can do now.

If you are overweight or under-muscled and concerned that you will NEVER improve, don’t be. It won’t happen overnight, and it won’t be easy, but Eric’s story is proof that you can make an incredible amount of change very quickly. And if you’d like an experienced coach in your corner, you might be interested in my fitness coaching and virtual personal training:

Let’s meet Eric, PhD/Future Lawyer/Fitness Success Story Extraordinaire!

How It Started - Months 1-6

Month 1 - Jan 2020

After not visiting a gym in years, Eric swung open the doors, slammed his fist down on the reception desk, and DEMANDED to speak with the best personal trainer in the gym.

Okay, it wasn’t that dramatic. Eric signed up online, we communicated over email, and arranged a time to meet.

After exchanging pleasantries, Eric and I got down to business. We discussed his background and goals, which were to:

• Gain strength

• Lose fat

• Improve mobility and correct his posture

His goals weren’t revolutionary or even complicated, and they probably look similar to yours. He didn’t start working out 7x a week or take any whacky supplements, and definitely didn’t test positive for 3 separate types of anabolic steroids and a low grade behavior tranquilizer (1).

After our talk and a short physical assessment, Eric and I made a plan to get him stronger and more mobile. Talk is cheap - anyone can hire a trainer and talk though a program. As I would come to find out, when Eric sets his mind on a goal, he’s going to do everything in his power to achieve it.

Day 1 was complete, and it was time to put in the work. The amount of progress Eric made from Day 1 to Day 365 will BLOW your mind.

Month 2 - February 2020

By the time month 2 rolled around, after working together once per week for 4 weeks, Eric had already made significant progress. Because he was challenging his body in new ways, the workouts were tough and left him very sore, but not too sore.

In the first 4 weeks, Eric not only improved his hip mobility but also built enough strength to perform bodyweight lunges and modified push ups. We were on our way.

Months 3-6 - March-June 2020

Just as Eric was hitting his stride, COVID shutdown the gym. He called it quits. As if working out in-person wasn’t already challenging enough, now he had to do it without me by his side? No way, José. Eric’s fitness journey ended here, he lost his progress, and gave up on his goals.

Just kidding!

If you knew Eric, you’d know he’s not the type to give up that easy. As everybody in the world was forced to do, he adapted. Eric began to work out entirely on his own using bodyweight and bands, started to dabble with running, and continued working on his mobility. 

He did this consistently for a few months.

Let’s not understate that point - in the midst of a global pandemic, with all odds against him and a free pass from the universe to put his fitness on hold, he continued to keep his nutrition and recovery in check, and hold himself accountable. 

In July, we reunited. That’s when Eric’s progress began to skyrocket .

How It Went - Months 7-12

Month 7 - July 2020

We began to train together again, this time virtually on Zoom. Over our months apart, Eric had worked hard* to build a rock solid fitness foundation and it showed.

He was now able to knock out sets of 5 push ups, add significant weight to his lunges, and throw some heavy dumbbells around for rows and presses. 

Eric was building SERIOUS momentum and showed no signs of slowing down.

*The funny thing is, Eric didn’t actually feel he had worked so hard. Upon giving this article a final read over, he urged me to change that phrase because during those few months he didn’t hit complete every single workout, push his limits to the max, or do anything that was tremendously difficult.

He simply continued to chip away. A moderately tough workout here, a 30 minute mobility session there. Although he didn’t feel like he was making significant progress in the moment, after a few months his consistency paid off.

Month 8 - August 2020

In August, Eric continued to add reps and weight to his push ups and lunges. He gained enough mobility to perform goblet squats to a chair, and made new, more challenging exercises look like breeze.

In September, he took his training to a whole new level. 

Month 9 - September 2020

As the summer began to fade, Eric didn’t.

He decided to up our training sessions to twice per week, and he began seeing progress twice as fast. While dropping body fat, he gained even more strength.

He was closing in on sets of 10 push ups, performing goblet squats without the support of the chair, and hit 50 lbs for reps on the DB row and floor press.

Eric’s gain train was charging full steam ahead. 

Months 10-12 - October-December 2020

It wasn’t flashy, it wasn’t exciting. Eric’s approach was consistent, sustainable, and relentless. 

Over the next two months, Eric’s rate of progress picked up even more. He continued to add reps, add weight, and take on more challenging exercises.

Oh and I forgot to mention (as did he, until after the fact) - Eric had worked his way up to running 2-3 miles, 2-3x/week on our non-lifting days. Talk about working in silence.

How It’s Going

Eric has continued to put in the work, week after week, and he continues to blow me away with his progress. 

Remember last year, when Eric’s push up and squat PR’s were a whopping 0 and 0? Today, just over a year later, he can do:

• 20 push ups

• Squats with 60 lbs in each hand (120 lbs total), for 6 reps

Plus, he’s totaling over 30 training miles/week in preparation for a half marathon. How cool is that?

In addition to PhD and future lawyer, there’s no doubt that Eric can add “fitness buff” to his resume. 

How Did He Do It? - The 6 Keys To Success

It doesn’t take a PhD to figure out why Eric was successful. Though I’m sure Eric would have enjoyed it if it was, it wasn’t rocket science.

There were SIX major keys to his success:

#1. He took it SLOW and progressed over time 

• He started with 1 workout/week.

• Then he added a few low intensity cardio sessions.

• Next he increased the intensity of the cardio and began to run a few times/week. 

• After that, he bumped up his resistance training workouts to 2x/week.

• Then he began training for a half marathon.

Keep in mind, he added a new challenge every few months! “1 month transformations” are garbage, slow and sustainable is the key.

As you can see, steady progress adds up significantly over a year.

#2. He didn’t go HAM and burnout 

Often with fitness, we try to go pedal to medal right out of the gates.

We make goals to lift 5x/week, run 3x/week, slash our calories in half, and this works great! For two weeks, until we burnout and don’t even want to look at another dumbbell or chicken breast for as long as we live.

Eric didn’t do this. Be like Eric.

#3. He set realistic goals

Eric’s goals were not to bench press 300lbs or squat 500 lbs. Instead, he thought small and set attainable goals:

• 1 push up with perfect form

• 1 bodyweight squat with perfect form

• Ride the stationary bike for 30 min straight

After accomplishing his goals and generating momentum, he set his sights on more ambitious goals.

Now, his goals include:

• Goblet squatting 100lbs for 5 reps

• Running a half marathon

Had Eric set these on Day 1, his goals would have been too ambitious to achieve in a realistic time frame and they would become a discouraging force rather than one that generates momentum. “I can’t do a bodyweight squat, I’ll never do one with 100lbs. Might as well keep reading this law textbook and not even try…”

Now, these goals are well within reach. After he accomplishes these, he’ll stay on track by moving forward towards new, realistic goals.

#4. He stayed consistent

Want to hear something absolutely unheard-of? Since we started training together in July, Eric has not missed one workout.

Not a single:

• Sick day

• Work/school is too busy

• Oversleeping through the alarm

• “I’m still sore from last workout, let’s take today off”

• Excuse, of any kind

Of all of Eric’s habits, this is the most impressive and important.

Learn from Eric - if you really want to make a change, to become stronger and healthier, consistency is paramount.

#5. He slept and ate well

Eric put in the work in the gym, but that’s only 1/2 the battle! He cleaned up his diet by eating more fruits and vegetables, more protein, and less alcohol (besides the occasional bottle of wine).

Most importantly, he slept at least 8 hours/night (except when he drove 18 hours STRAIGHT to be home for the holidays).

By prioritizing recovery between workouts Eric was able to:

• build muscle

• lose fat

• have more energy

His workouts provided the initial push, and his nutrition and sleep habits kept the ball rolling toward sustainable progress.

#6. He asked for help

Eric had a lot on his plate. He knew that if he wanted to make a change that would stick, he needed some help with his exercise selection, form, and progression. 

Sure, he could have taken the time to research workout principles on his own - he’s certainly smart enough to figure it out himself! But he outsourced to a professional that could help him where he needed, and it was the right move that helped him reach his goals safely and efficiently.

Take It From Eric

Eric is a no-nonsense, busy man, but he agreed to answer a few questions about his journey to give you even more insight into his journey.

The Q&A

Me: Eric, thanks for taking the time to answer my questions. I know that many of the Solokas Focus readers will be interested to hear how you pulled off such amazing progress. So, let’s start on Day 1. What made you decide to sign up for training?

Eric: At a general level, I had been thinking on-and-off about needing to get into a gym and actually develop some strength. Once I finally made the decision to start going to the gym, I realized I was so far behind in any type of fitness knowledge that I would need a trainer.

One of my biggest conditions for strength training was minimal injuries, and I thought doing it on my own just made it more likely I would eventually do something dumb and hurt myself.

Me: Was there a specific moment when you knew you wanted to make a change?

Eric: There really is not a single moment. My final decision to get started was preceded by numerous random moments where I thought, “Huh, you’re a little feeble.”

Me: How did you stay so consistent with your diet, training, and the whole process? For many people, work, life, and donuts just get in the way.

Eric: As to diet, I’m not much of a snacker and the occasional Chipotle is the extent of my fast-food consumption, so I’m lucky in that respect. On the other hand, I like full fat foods, so what I lack in carb consumption is made up by my preference for fat.

The changes in diet that were easy to keep up with were those where I just swapped what I’d normally eat for something better (e.g. trading the full fat yogurt for a lower fat option). I also tried to consciously decide when I was going to eat something that wasn’t necessarily consistent with my better eating habits. That seemed to mitigate any post-consumption guilt and kept me from feeling that I had fallen off the train.

As to training, the means of consistency changed as we progressed. Early on, when I didn’t necessarily look forward to working out, scheduling or committing to the next session at the end of the previous helped. I also started buying training sessions more than 2-3 at a time. You can see these are just mental tricks. Take what mental tricks work for you and use them.

Lastly, you’re probably going to feel progress before you see it. I think taking note of improvement in mood and how I felt generally after workouts helped a lot in the early days before a habit was created. To stay consistent these days, I avoid deprioritizing exercise when my workload increases.

Me: What was the best change you made throughout your fitness journey? Better nutrition? Improved workout habits? 

Eric: I have a hard time with this question because there really weren’t any groundbreaking changes beyond the decision to get started. The next closest is probably going from 1 to 2 strength workouts per week. Even that was mostly following the natural progression of my fitness level.

Me: You accomplished all of this in the midst of a pandemic, without access to a gym, and while completing coursework at a top ranked law school. WOW. You’ve gained strength, you’ve lost fat...what else has changed about you?

Eric: My mood is better day-to-day and it seems like variation is a lot less. There are many times when a workout or a run has turned a “meh” day into a good one.

Me: What goals do you have moving forward? 

Eric: My goals for strength training are mostly open ended; I will keep looking to see improvement month to month. As to running, there I have more concrete goals, like running a half marathon.

Me: Many readers are in your “Day 1” shoes and would love to make a fraction of the same progress. Do you have any advice for those folks?

Eric: First, ignore anything I say if it conflicts with what works for you. The essential thing is to get a habit formed; you don’t want to have to forever refight the battle of convincing yourself to workout each week, even if you might have to for the first few weeks. Towards that end, I’d say start with the minimal necessary amount of change in your life.

Don’t buy a ton of random gear, protein powder, and supplements that you think you’re going to immediately start using. What is easier: buying a pair or two of shorts and shirts (if you even need to buy some) and then go workout once a week OR buying all the gear and supplements and attempting to use them all throughout the week as you planned and then go workout? For me, the second option has too many points of possible failure for what would mentally feel like a single complex habit. Form the simplest possible habit, which could take a few weeks to a couple of months, and then add to that.

Last, and this is cliché, but don’t compare yourself to others. Hell, don’t even necessarily compare yourself to where you want to be, unless that’s motivating for you (it frustrates me). And be ready to recognize and appreciate the benefits of your efforts that are unrelated to your goals.

P.S. - It’s Not All About Muscle

Although it’s not nearly as flashy as gaining superhuman strength or building bulging biceps, one of Eric’s primary goals was to improve his mobility. Holding a stretch for 30-90 seconds or performing dynamic mobility drills is not nearly as fun as powering through a tough set of push ups or squats to, but it’s just as important

Because improvements in mobility take longer to achieve and are a lot less noticeable in the mirror than building muscle, many underestimate it’s importance - but Eric didn’t! Even though he has gained notable range of motion in his hips, ankles, and shoulders, his overall mobility remains a work in progress. We continue to incorporate mobility work before, after, and during (in between sets) resistance training workouts to improve function and prevent pain.

If you’d like to not only gain strength but stay injury free so that you can continue to achieve your goals, staying on top of your mobility is a must.

Wrap Up - Questions For Eric?

With some directed effort and persistence, it is possible to totally transform your body, your health, and your life. While Eric put in some serious over this past year, he’ll now be able to enjoy his newfound confidence and healthy habits for the next 70 or so years he has left on this planet. That’s a pretty solid return on his investment.

Well, did Eric’s story get you pumped up to make up a change or what? If you have a specific question for Eric about his wildly successful fitness journey or how he feels about working with me as his coach, feel free to reach out and we’ll make it happen!

If you’d like to:

• See results like Eric’s

• Make more progress in the next few months than you have in the past few years

• Stop running around in circles

• Finally get serious and take your health into your own hands

Join Eric and the hoards of others that have reached their goals with the help of my online fitness coaching. For more information, sign up for your FREE consult below: