November 17, 2014In Men's Fitness TransformationBy Sean Lerwill4 Minutes

As many of you will know, over the past 10 weeks I was helping Men’s Fitness Art Director on his 10 week training regime to obtain a healthier life style and better body.

When we started Ped was a complete novice; he had never really performed a resistance training session. He could not squat, deadlift, bench press or perform any of the compound lifts we all take for granted. We literally had to start from the very beginning: teaching the basic lift techniques and then from their slowly increase the intensity, resistance and add supersets and trisets along with dropsets and rest pause sets.

As is always the case, we encountered problems along the way; from muscles twinges to recurrence of old injuries. However, we worked around these and as you can see from the results below, Ped did really well.

Along with a progressive beginners resistance programme and HIIT interval training (including Tabata training), help from Soul Mate Food and MaxiNutrition Ped had significant changes between his first DEXA scan 10 weeks prior to the second.

According to BodyScan UK Ped’s results were as such:

“Your DEXA scans have shown a marked improvement. You’ve lost a lot of fat and all of your fat indices have fallen.


Perhaps most noteworthy of all is that you have lost a lot of fat (6kg) and simultaneously put on a kilo of muscle. To lose fat and gain muscle at the same time is body composition nirvana!


Your overall body fat percentage has dropped from 30.3% to 25.2%.


Your FMI (fat mass index = ratio of fat mass to height-squared) has dropped from 8.68 to 6.84 (9 is the top of ‘excess fat’ and 6 is the top of ‘normal’).


Most encouraging, though, is the big drop in estimate of visceral fat – from “increased risk” 125 (anything above 100 is increased risk) to 77.3. Visceral fat responds well to diet and exercise.


You and your trainer should be very pleased!”

Personally, I was hoping for Ped’s overall body fat to have dropped a little lower than 25%. However, to lose 6kg of fat and gain 1kg of muscle in 10weeks is really pleasing. There have been arguments over the years in the fitness industry as to whether or not it is possible to lose body fat and gain muscle at the same time while in a calorie deficit. I have always stated that it is possible if calories, macros, meal timings, training intensity, sleep and rest were all nailed. Ped did superbly well to work at changing his lifestyle and habits to ensure he did as well as possible with each of these separate elements and as such has taken himself from a pretty unhealthy individual to someone you would now consider healthy. Best of all, Ped has caught the fitness bug and after a week off training to rest and recuperate is now following a training programme and aiming to better these results as his training continues.

A big thanks to everyone involved, especially Ped, as I always say: Hard Work Pays Off.