We present to you today one of the contestants on our Summer Challenge: Marina Rodrigues, 29 years old, 63kg. She had been training for around 4 years already, having achieved a huge fat loss transformation, having lost 23kg.

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Despite all the weight she had lost, Marina wasn’t able to achieve the muscular definition she desired. After having a baby, she decided to get in touch with us.

Here is a brief summary of how we approached Marina’s transformation:

• We started with 1800 daily calories with no macro-nutrient restrictions, plus an extra calorie day at the end of the week where Marina consumed 3200kcal.
• After one week, Marina was heavier, weighing 63,2kg. But, she wasn’t worried and carried on following our indications. Here here macros changed to: Protein: 150g; Fat: 46g; Carbohydrate: 165g, plus two extra calorie days instead of one: Protein: 150g; Fat: 60g; Carbohydrate: 315g.
• After 4 weeks, Marina was already weighing 60,8kg. As you could expect, we maintained her macro-nutrient intake, since she was progressing so well.
• Her weight average by the end of her 7th week was 60,5kg. Here, Marina wasn’t losing much weight, but the truth is that her definition was improving every week. Here we introduced some High Intensity Interval Training, some sprints at the end of her workouts.
• By the end of her 12th week of coaching, Marina was weighing 58,5kg, while eating the following macros: Protein: 150g; Fat: 46g; Carbohydrate: 140g, plus the two higher calorie days: Protein: 150g; Fat: 60g; Carbohydrate: 200g.

As you can see, Marina did have to undergo some caloric restriction. But the truth is that she is still eating a good amount and doesn’t have to do endless hours of cardio to continue to improve.

In our Team, just like we did with Marina, 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.

We will soon proceed to a higher calorie phase in order for Marina to gain some aditional muscle mass and increase her metabolic rate.

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Obrigado Marina! Boa sorte no desafio!

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.