How Matt Lost 25 Pounds and Did His First Pull Up Since The ‘90s (Without Giving Up Beer)
You’ve got it all wrong, my friend.
You may have thought it was Kayne that was harder, better, faster, and stronger, but that’s simply not the case.
Those adjectives belong to my client, Matt.
Want to know why? You may want to sit down before reading more, in case you pass out from astonishment.
In just a year, Matt:
Lost over 25 pounds
Did a pull up (4, if we’re keeping count) for the first time since my Cowboys won their last Super Bowl (mid 90’s)
Was cleared by his doctor - based on his improvements in BMI, cholesterol, and blood pressure - to finally start scuba diving training with his son (a long term goal that his health made impossible in the past).
Nothing like a perfect trio to get me fired up on a Monday!
✅ Bodyweight goal
✅ Performance goal
✅ Health/quality of life goal
Why stop now? Let’s add some more choo-choo to Matt’s hype train.
He did all of this while working a demanding, high stakes job - in the banking industry in 2022-2023.
He dealt with:
Stress
Long hours at the office
Overhauls of his work team
Bank collapses
You know what Matt said to all that? Get off the tracks when the train is coming through!
“In a typical year like that, I would’ve skipped the gym, ate whatever, and gained weight.
The fact that I was able to make progress despite it all feels amazing.”
- Matt
I am incredibly proud of him.
Plus, get a load of this - the dude is always in a good mood.
Despite dealing with an insanely busy job, a hectic family schedule, the hunger/low energy/fatigue that comes with dieting, and our check in calls at the ungodly hour of 7am, he never once answered the phone grumpy.
His rock solid attitude, I’m sure, is a big reason why he’s been able to accomplish so much to this point.
Don’t worry, he’s not finished yet. He’s got even more ambitious goals to tackle in 2023-2024. But his progress so far was too amazing not to share.
Way to go, Matt! You’ve earned it.
(Go on, cheering him on in the comments is not only acceptable, but encouraged).
How did he do it?
In a nutshell, the keys to Matt’s success were:
He had a plan - He had tried to get in shape in the past but just couldn’t make it stick. This go round, he invested in his success. We met, discussed his goals, and came up with a plan together. From there, Matt put in the work and earned his results.
He kept the long term in mind - His goal wasn’t to make a cool 1 year transformation and call it quits - he wanted lifelong results. So, we took an approach that he could manage for the rest of his life. Moderate calorie deficit, a flexible workout routine that he enjoyed, and plenty of vacations and diet breaks.
He emphasized balance - Last weekend, Matt celebrated an anniversary and enjoyed a French onion soup burger. Earlier in the year, he went on a European vacation with his family and didn’t stress about food. He also loves a beer or three, every now and then. He fit it all into his plan and still changed his life.
”Dude, the burger was out of this world. We had a great night of quality time and celebrating. The scale was up a few pounds the next day but came right back down later in the week. 100% worth it.”- Matt
He ate a high protein, minimally processed diet - Every day, Matt ate 200+ grams of protein and a nice amount of fruits and vegetables. He prepped his breakfasts and lunches ahead of time and had whatever the family was having for dinner. No stress, no restriction.
He prioritized strength workouts - Matt lifted weights 4-5 times and did 1-3 cardio workouts/week. Beyond that, his daily step goal was 8-10k/day. Some days he hit it, other days he wasn’t even close. Here’s what’s important - he did most of it, most of the time. He got at least 80% of his workouts done and that was plenty. The results speak for themselves.
He didn’t let the scale fluctuations freak him out - Matt’s 25 pound fat loss trend line was more erratic than the 2022 stock market.
Look at his data:
Some days, Matt’s weight spiked up over 8 pounds. He didn’t panic.
Instead, he stayed the course and continued to trust the process. His resilience payed off big time.
When is “Day 1” of your transformation?
Do you need a hand with losing weight, gaining strength, or getting out of pain?
No? Oh, I wasn’t expecting such a direct response but we’ll roll with it.
How about someone you love? A brother, uncle, or coworker perhaps?
If you know anyone that could use a transformation like Matt’s, feel free to send them my info (or forward mine, to them) so we can get them on the right track!
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can sign up for a free chat with me here. Best case, you change your life. Worst case, you waste a few minutes of your time chatting with a curly haired weirdo (But in that case, that’s Dr. curly haired weirdo, to you 😂)
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here. Also free, also weird (sometimes).
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.
Thanks, all!
John
Sources:
GIFS - https://giphy.com/
