'I want to lose fat without losing muscle'
45 year old Business Owner Rob had spent years busy, tired, and stuck...
To torching 39lbs of fat, increasing strength, and improved key health markers across the board.
Here are the 3 Steps we used to do it:
Rob had a solid base to work from, but lacked clarity on how to ditch the last layer of fat without losing muscle tissue.
We removed the guesswork, dialed in a plan, and supported him every step.
He is now leaner, stronger, and in incredible shape.
This was the roadmap:
We removed the guesswork, dialed in a plan, and supported him every step.
He is now leaner, stronger, and in incredible shape.
This was the roadmap:
1. Nailed his nutrition:
The biggest lever for men wanting to lean down, and important to get right to preserve muscle tissue.
Step one was to remove the guesswork and nail his caloric and macro intake for good.
This a must.
This is how I did it...
The biggest lever for men wanting to lean down, and important to get right to preserve muscle tissue.
Step one was to remove the guesswork and nail his caloric and macro intake for good.
This a must.
This is how I did it...
Step 1 - Dialed in a consistent caloric goal.
This was set to Rob's unique context to ensure a gentle caloric deficit which is imperative to burn fat, but not too aggressive his metabolism, energy, and performance in the gym tanks.
A conistent caloric intake is a must!
Also...
This was set to Rob's unique context to ensure a gentle caloric deficit which is imperative to burn fat, but not too aggressive his metabolism, energy, and performance in the gym tanks.
A conistent caloric intake is a must!
Also...
Step 2 - A Daily macronutrient goal
Why?
⚬ The right protein intake - Muscle retention and satiety
⚬ The right carb intake - Gym performance and energy
⚬ The right fat intake - Basic hormonal regulation (T levels)
This balance is critical muscle retention and elite results.
Why?
⚬ The right protein intake - Muscle retention and satiety
⚬ The right carb intake - Gym performance and energy
⚬ The right fat intake - Basic hormonal regulation (T levels)
This balance is critical muscle retention and elite results.
Step 3 - Systemize:
This elevates our program.
We reduce friction to put the first two steps on autopilot.
I built Rob a customized nutrition system:
⚬ Low friction meals
⚬ Made of foods he loves
⚬ Built to his caloric and macro goals
Simplicity = Consistency = Results
This elevates our program.
We reduce friction to put the first two steps on autopilot.
I built Rob a customized nutrition system:
⚬ Low friction meals
⚬ Made of foods he loves
⚬ Built to his caloric and macro goals
Simplicity = Consistency = Results
2. Optimized his Training:
Rob was training for over 90 minutes each session thinking more volume = more calories burned.
This is a common misconception for guys leaning down.
While you may have experience training, is needs to be optimized for muscle retetention.
So first...
Rob was training for over 90 minutes each session thinking more volume = more calories burned.
This is a common misconception for guys leaning down.
While you may have experience training, is needs to be optimized for muscle retetention.
So first...
Step 1 - Got immediate clarity that with nutrition removing body fat, everything we do in the gym is geared towards stimulating lean muscle growth, strength and peformance.
So we programmed everything to focus on high quality exection to maximize efficiency.
How we did this?
So we programmed everything to focus on high quality exection to maximize efficiency.
How we did this?
Step 2 - Quality > Quantity
Rob's workouts went from 90 minutes to under 50 minutes.
How?
The APEX Quality Execution Framework:
⚬ Slow reps
⚬ High Intensity
⚬ Perferct Form
⚬ 3 second eccentrics
⚬ Full range of motion
Better execution = Less Total Volume needed.
Rob's workouts went from 90 minutes to under 50 minutes.
How?
The APEX Quality Execution Framework:
⚬ Slow reps
⚬ High Intensity
⚬ Perferct Form
⚬ 3 second eccentrics
⚬ Full range of motion
Better execution = Less Total Volume needed.
Step 3: Track Rob's Training KPIs:
It is every easy when leaning down to lose all accountability with your training, decrease the weight used and lose focus.
We use the APEX App to ensure Rob has specific KPIs every workout and is accountable to them.
Reps, weight, form.
It is every easy when leaning down to lose all accountability with your training, decrease the weight used and lose focus.
We use the APEX App to ensure Rob has specific KPIs every workout and is accountable to them.
Reps, weight, form.
Step 4: Video Analysis:
Execution is something we rate so highly at APEX Fitness, we offer full video analysis for every client.
This ensured execution stayed elite and improved over time.
This drives high level results, reduces risk of injury, and sets a strong foundation.
Execution is something we rate so highly at APEX Fitness, we offer full video analysis for every client.
This ensured execution stayed elite and improved over time.
This drives high level results, reduces risk of injury, and sets a strong foundation.
3. Accountability and Support:
The value of a coaching program is the coach.
Rob got:
⚬ 24/7 1:1 access to me
⚬ Unlimited 1:1 Zoom check ins
⚬ Key Data tracking via APEX App
⚬ Group support in the APEX Community.
Accountbility drives consistency and results.
The value of a coaching program is the coach.
Rob got:
⚬ 24/7 1:1 access to me
⚬ Unlimited 1:1 Zoom check ins
⚬ Key Data tracking via APEX App
⚬ Group support in the APEX Community.
Accountbility drives consistency and results.
Rob now has a predictable system which works for him.
He's running his business, travelling and cut his training time in half.
Yet is also leaner, stronger and in better shape than ever.
The power of a predictable system.
Don't want to get this lean?
No worries.
We tailor plans for everyones unique goals and context.
He's running his business, travelling and cut his training time in half.
Yet is also leaner, stronger and in better shape than ever.
The power of a predictable system.
Don't want to get this lean?
No worries.
We tailor plans for everyones unique goals and context.
The reason the APEX Program has banked amazing results for so long is it:
⚬ Uses what works
⚬ Customizes it to YOU
⚬ Creates an environment of success
You are given a step-by-step road map with zero guesswork and supported every step of the way.
Ready to transform?
⚬ Uses what works
⚬ Customizes it to YOU
⚬ Creates an environment of success
You are given a step-by-step road map with zero guesswork and supported every step of the way.
Ready to transform?
PS.
Want access to a 1:1 VIP coaching system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me 'APEX' for more info and let's chat.
x.com/messages/compo…
Want access to a 1:1 VIP coaching system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me 'APEX' for more info and let's chat.
x.com/messages/compo…
If you enjoyed this post:
1. Follow me @KarlApexFit
2. Retweet the first tweet
I'm here to help you:
• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently
Start today.
1. Follow me @KarlApexFit
2. Retweet the first tweet
I'm here to help you:
• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently
Start today.
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