João subscribed to our 12 Week Summer Shape Programme. The approach we followed, just like we do in all of our coaching programmes, was as progressive as possible, in order to maintain as much muscle mass as possible and still eliminate body fat.

João is a client who has been with us since the first Challenge we did and in 8 weeks we were able to produce the results below. Not everyone has good genetics and a good metabolism, so John knew he had to maintain his caloric deficit for slightly longer than 8 weeks, which is one of the reasons why we extended the period for our following challenges. This way we could see João’s progression throughout a few more weeks after the challenge ended.

We remind you that throughout the whole of this process, João didn’t do a single cardio session. We resourced only to adequate nutrition and consistent weight training sessions.

In our Team, just like we did with João, we don’t prescribe long, useless cardio sessions, that only serve the purpose of chipping away at our mind and/or physique. They end up making the whole process inconsistent and impossible to tolerate and maintain for an extended period. In our coaching programmes, both caloric deficits and cardio are balanced so that if we have reached a point where it isn’t viable to go any lower in terms of our clients’ caloric intake, we are able to implement some high intensity cardio sessions to further extend the deficit. This way our clients don’t have to experience hunger, nor do they have to train as if they were going to compete in a marathon.

To get to know our work methodology in order to find out what you need to do to get started on your own transformation, get in touch with us through our Contacts page.