João subscribed to our New Year’s Challenge (8 weeks of cutting challenge). Taking into account the small number of weeks we had to present a good transformation, we had to accelerate the process as much as we could, something much more drastic, that we wouldn’t recommend if we had more time. Still, we maintained optimal levels of fat loss and muscle maintenance.

So, we decided to include HIIT cardio sessions (not excessively) along with a caloric deficit imposed by food reductions. João started with 72.5kgs and a 90cm waist, having ended the 8th week with only 72kg. Even though João only lost half a kilo throughout the 8 weeks, he lost 6cm on his waist, having dropped to an 84cm waist! So, in this case, since his metabolism is different, we were able to make him undergo a body recomposition (hard to achieve during a cutting phase), losing adipose tissue and building muscle during the process! As we can see, the weight barely changed but his measure drops were very satisfactory!

Bear in mind that this process doesn’t start off with many calories and might even make you feel unsatisfied between meals throughout the day and weaker while training. But, after these 8 weeks, we started a reverse dieting process where we gradually increased Danilo’s calories up to his maintenance requirements. So, André was able to finish the remaining weeks of coaching in a significantly better shape than when he started, with a much higher food intake than when he started working with us!

 

Here’s João’s reaction when he found out he won the 4th prize of our New Year’s Challenge, 200€:

To get to know our work methodology so that you can get started on your transformation, get in touch with us through our Contacts page.