How My Client Josh Lost 7 Pounds of Fat While Gaining 5 Pounds of Muscle
If you're tired of feeling stuck in a fitness rut or struggling to see results, you're not alone.
Many people fail to reach their fitness goals because they try too hard, too fast. They follow extreme diets, overtrain, and get discouraged when they don't see immediate results. But here's the good news: You don't have to be a gym rat or a nutrition expert to achieve your fitness goals. In fact, the key to success is often simpler than you might think.
By making small, consistent changes and focusing on what you enjoy, you can transform your body and improve your overall health.
In this article, I'll share the simple, effective strategies that helped Josh achieve his fitness goals. These strategies can help you make sustainable progress without sacrificing your lifestyle. Imagine losing 7 pounds of fat while gaining nearly 5 pounds of muscle.
Josh’s 6 month DEXA scan results
That's what Josh accomplished by following these simple principles. So, if you're ready to take control of your fitness journey, keep reading.
The Four Keys To Josh’s Success
Today, we'll explore the four key strategies that helped Josh achieve his fitness goals:
Cutting back on alcohol: Alcohol can hinder weight loss and muscle gain.
Prioritizing protein: Fueling your body with the right nutrients is essential for building muscle and supporting fat loss.
Staying consistent with strength training: Regular workouts are crucial for building muscle and burning fat.
Finding activities he enjoyed: When fitness is fun, it's sustainable.
1. Josh Cut Way Back On Alcohol
For Josh, one of the most impactful changes he made was cutting back on alcohol.
We often underestimate how much those extra drinks can slow down fat loss, mess with muscle recovery, and drain our energy. Alcohol adds empty calories, disrupts sleep, and can make it harder to stick to a healthy eating plan the next day.
This past summer, Josh didn't just reduce his alcohol intake—he cut it out entirely. Going forward, he'll reserve drinking for special occasions, but his three-month break has already helped him build a healthier relationship with alcohol that aligns more closely with his goals.
The Benefits of Cutting Back on Alcohol:
Improved weight loss: By reducing his alcohol intake, Josh was able to stay in a calorie deficit more easily and lose weight.
Enhanced muscle recovery: Better sleep quality and hydration led to improved muscle recovery, allowing Josh to train more consistently and effectively.
Increased energy levels: Cutting back on alcohol helped Josh feel more energized throughout the day, making it easier to stick to his fitness routine.
While you don't have to give up alcohol completely, reducing your consumption can have a significant impact on your fitness goals. Set limits, find alternatives, and prioritize hydration.
Josh's Perspective:
"Cutting back on alcohol was one of the best decisions I made. It helped me lose weight, improve my sleep, and feel more energized. I still enjoy a drink occasionally, but I'm much more mindful of how much I consume. If you're struggling to reach your fitness goals, I highly recommend giving it a try."
2. Josh Prioritized Protein
Protein is essential for building muscle, supporting fat loss, and improving overall health.
It's a nutrient that often gets overlooked, but it plays a crucial role in achieving your fitness goals.
How Protein Benefits Your Fitness:
Builds and repairs muscle: Protein is the building block of muscle tissue. When you consume enough protein, your body has the necessary nutrients to repair and rebuild muscles after workouts, leading to increased strength and size.
Supports fat loss: Protein helps you feel full and satisfied, making it easier to control cravings and avoid overeating. It also boosts your metabolism, helping you burn more calories throughout the day.
Improves recovery: Adequate protein intake is essential for optimal recovery after workouts. It helps repair damaged muscle tissue, reduce soreness, and improve overall performance.
Josh's Approach to Protein:
Josh made simple adjustments to his diet to prioritize protein.
Instead of completely overhauling his meals, he began by simply incorporating more high-protein options like lean meats, eggs, protein shakes, and even Ninja Creami protein ice cream (if you haven't tried it yet, it's a game changer!) He also made sure each meal included a substantial protein source, which helped him stay satisfied and avoid overeating on less nutrient-dense foods.
The Benefits of Josh's Approach:
Gained muscle: By prioritizing protein, Josh was able to build nearly 5 pounds of muscle.
Lost fat: Protein helped Josh feel full and satisfied, making it easier to control cravings and avoid overeating. This contributed to his fat loss.
Improved recovery: Adequate protein intake supported Josh's recovery after workouts, allowing him to train more consistently and effectively.
To achieve your own fitness goals, make protein a priority in your diet. Include protein at every meal and consider supplementing your intake as needed.
3. Josh Took A “Minimum Effective Dose Approach” To Strength Training
Many people believe that they need to spend hours in the gym to build muscle and get stronger.
However, as Josh discovered, the key to effective strength training is not about quantity but quality. By focusing on compound movements and prioritizing consistency, you can achieve impressive results with minimal effort.
The Minimal Effective Dose Approach:
The minimal effective dose (MED) approach to strength training is based on the principle that you don't need to do more than is necessary to see results. By focusing on quality over quantity, you can avoid overtraining and burnout while still making progress.
Josh's Strength Training Routine:
Josh's strength training routine was simple but effective. He trained only twice per week, focusing on compound movements like squats, bench press, military press, push-ups, and rows. These exercises target multiple muscle groups at once, making them highly efficient for building strength and muscle.
The Benefits of the Minimal Effective Dose Approach:
Increased consistency: By keeping your workouts short and focused, you're more likely to stick with your fitness routine.
Reduced risk of overtraining: Overtraining can lead to injuries and burnout. The minimal effective dose approach helps you avoid these problems.
Improved results: By prioritizing quality over quantity, you can make significant progress in a shorter amount of time.
If you're looking to build muscle and get stronger, consider the minimal effective dose approach. Focus on compound movements, prioritize quality over quantity, and stay consistent. With a little effort, you can achieve impressive results.
4. Josh Made Fitness Fun
One of the keys to sustainable fitness is finding activities you genuinely enjoy.
When exercise is fun, it's much easier to stay motivated and consistent. Josh's transformation is a perfect example of how enjoyable activities can contribute to long-term success.
Why Enjoyable Activities Matter:
Increased motivation: When you enjoy your workouts, you're more likely to stick with them.
Reduced stress: Exercise can be a great way to relieve stress, and when it's something you enjoy, it's even more effective.
Improved overall health: Engaging in activities you love can have numerous benefits beyond weight loss and muscle gain, such as improved mood, better sleep, and reduced risk of chronic diseases.
Josh's Experience:
Josh discovered that running and pickleball were the perfect activities for him.
These activities not only helped him burn calories and stay active but also provided a much-needed mental break and a sense of enjoyment.
By incorporating these activities into his routine, Josh was able to stay motivated and consistent, even on days when he wasn't feeling particularly enthusiastic about traditional workouts.
How to Find Activities You Enjoy:
Experiment with different options: Try out various activities to see what you like. Don't be afraid to step outside of your comfort zone and try something new.
Consider your interests: Think about what you enjoy doing in your free time. Are there any hobbies or activities that involve physical movement?
Make it social: Find ways to make exercise more enjoyable by doing it with friends or family.
Start small: Begin with activities that are low-impact and easy to incorporate into your routine. As you become more comfortable, you can gradually increase the intensity and duration of your workouts.
Don't be afraid to experiment and have fun. When exercise is enjoyable, it becomes a sustainable part of your lifestyle.
Final Thoughts
Josh's transformation is a testament to the power of small, consistent changes. With this approach, he was able to achieve remarkable results without burning out.
You don't need to sacrifice everything to get in shape. The key is to find what works for you—whether that’s cutting back on alcohol, discovering activities you love, or sticking to a simple strength training routine - and do it consistently.
If you’re looking to transform your body, take a page from Josh’s book. With the right strategies in place, you too can achieve lasting results while enjoying the process.
If you’re ready to get started, you can apply for online fat loss coaching by filling out the form below:
Best,
John
P.S. We spent the weekend in Charleston celebrating my best friend from PT school, Zack, at his wedding. He and his new wife threw an incredible celebration! The morning of the wedding, we hit the gym together—and he actually bench pressed more than I squatted 😂
The nicest guy I know and an absolute beast in the gym.
P.P.S. That’s Kelly, not Zack.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
