Aanum from Benfleet, age 20 had a mission, she wanted to transform her body.

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The Mission.

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"I started personal training with Kieran as I had just finished university for the year and realised I had been neglecting my health and fitness, couple this with the fact that for a long time I've always wanted to lose body fat and lift weights to tone up."

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And so began her fitness journey with me.

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The start of the journey.

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During our consultation, I asked Aanum what it was that she wanted, her reply was, to tone up, lose body fat and increase her strength levels.

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I asked her what are the main obstacles for you achieving this? and she answered diet and maintenance, as she had got down to her ideal weight before but struggled to maintain it and it eventually re-bound back up to what she started with.

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A common problem when you lose weight in a unsustainable way.

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I Put into place my tracking procedure too, of Aanum weighting herself to get her starting weight, which was 73.1kg. We set a deadline 12 weeks from now and a target to hit, 61kg.

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she would weigh herself 5-7 times a week and add them all up to get her average weekly weight which accounts for weight fluctuations due to water levels and food in transit. give daily feedback to the effectiveness of the program and a reminder of your goal every morning.

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So we had to lose 12.1kg in 12 weeks.

 

One more obstacle was she wasn't confident doing the weight training exercises, so avoided them. but at the same time was well aware they were necessary to reach her toning goals.

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Training with me would quickly remedy all obstacles.

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The Journey. 

 

​"So, I started training with Kieran and he helped me change my diet and life style and gave me a workout program to follow."

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​"One of the biggest changes to my diet was tracking my protein intake, and making sure every meal was high in protein, I'd always find a way to add protein to every meal."

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This would help keep her fuller for longer and fuel her recovery and muscle growth from the training sessions.

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She also instantly realised the advantage of doing a weight training workout with a coach.

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"The training was fun and I liked learning all the new exercises and felt safe doing them under Kieran's supervision as I had always shied away from doing free weight exercises on my own at the gym because I didn't want to do them incorrectly and embarrass or hurt myself."

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​The Results

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Aanum finished losing 8.1kg from her starting weight which put her at 65kg. we didn't hit our target but focus on the gain not the gap. sometimes aiming for the stars you miss them but you're still amongst the clouds.

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She was still very happy with the results and had been equipped with the knowledge to continue If she wanted to. 

 

"So I finished losing 8.1kg in 12 weeks while increasing 5+kg on most of my lifts. I can see the difference, my stomach is flatter which was very cool, cause it's new, never had that before."

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"My aunty who I hadn't seen for a while said to me first thing she saw me "You've lost weight and look really good." which made me feel really good."

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"My brother even complimented me on my muscle tone."

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"I can really see the difference with being much stronger with a lot less bodyfat."

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Aanum's strength increases were.

 

All sets are to 1 rep in reserve.

 

Bench Press Barbell 15kg for 10 reps to 20kg for 10 reps (with better form too.)

Lat pulldown 20kg for 8 to 30kg for 10 reps.

Squats full range bodyweight x 10 to 20kg dumbbell in her hands for 6 reps.

Back extensions bodyweight x 14 reps to holding a 25kg weight and doing 9 reps.

Romanian deadlift from 20kg to 10 reps to 50kg for 6 reps.​​

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