When Piers first reached out, he was at a turning point. He was in poor health, stuck in a toxic relationship, and feeling hopeless. A heavy drinker and late-night eater, he often ended his nights with high-calorie meals and drinks, waking up each morning feeling unmotivated and defeated. By the time we started training, he was in an almost desperate state. But with hard work, a structured program, and a complete lifestyle overhaul, Piers achieved a remarkable 63-pound weight loss, transforming not only his body but also his mindset and overall life.
The Training Program: A Foundation of Precision and Variety
To support Piers in his journey, we trained together five days a week at 6 a.m., each session lasting 60 minutes. We followed a balanced regimen combining low-intensity steady-state cardio (LISS) and high-intensity interval training (HIIT), targeting both his physical fitness and the dangerous visceral fat caused by excessive alcohol consumption. Our plan progressed as follows:
High-Intensity Interval Training (HIIT): Given his high levels of visceral fat and risk for fatty liver disease, we prioritized HIIT in the initial weeks. HIIT sessions pushed Piers' heart rate up to the high 150s and then brought it back down for active recovery phases at 120 beats per minute. This method helped him burn visceral fat effectively, improved his cardiovascular fitness, and prepared him for the endurance needed in daily workouts.
Low-Intensity Steady-State Cardio (LISS): Once Piers built his endurance and confidence, we transitioned to a blend of HIIT and LISS to sustain his progress. LISS sessions on the treadmill helped him target subcutaneous fat, allowing his body to oxidize fat more efficiently for fuel. Treadmill sessions provided controlled, precise cardio, but we also integrated other cardio equipment to keep things challenging and interesting.
We worked with a range of functional equipment to engage different muscle groups and keep the workouts dynamic. Here’s some of the equipment we used to make each session impactful and varied:
Treadmill (for LISS and HIIT intervals)
Elliptical (for varied low-impact cardio)
Stationary cycle (for interval work and stamina building)
Recumbent bike (for low-impact fat-burning sessions)
Sandbags (for strength and core conditioning)
Kettlebells (for resistance and cardio)
Fitness ropes and battle ropes (for upper body endurance)
Ski erg and rowing machine (for a full-body cardio challenge)
Weighted ab bench (for core strength with added resistance)
Burpees, mountain climbers, and vertical/horizontal posture training (for functional fitness and agility)
We also took our training outdoors. To increase intensity and promote Piers’ mental resilience, we ran intervals on the stairs outside his condo gym, did 100-meter sprints, and 40-meter sprints to build speed and power.
Nutritional Overhaul: Clean Eating for Clean Results
Piers’ diet was initially heavy in sugars, alcohol, and unhealthy fats. To support his weight loss and promote health, we implemented a complete nutritional reset:
Eliminated sugars, alcohol, and processed foods: The first step was to remove anything that could spike insulin levels or slow down recovery. By eliminating all added sugars, processed foods, and alcohol, Piers began to see an immediate impact on his energy and focus.
Focused on lean proteins and vegetables: His diet was based on clean proteins, fiber-rich vegetables, and healthy fats, which helped stabilize his blood sugar and kept him full between meals. This shift not only fueled his workouts but also helped repair and rebuild muscle.
Hydration and micronutrients: Water intake was increased significantly, along with an emphasis on vitamins and minerals essential for recovery. Staying hydrated allowed Piers to maintain energy levels and aided his body in burning fat more efficiently.
The Mindset Shift: From Sloppy Lifestyle to Self-Discipline and Confidence
As important as his physical changes were, Piers underwent a profound mental transformation as well. This shift in mindset was key to sustaining his results and breaking free from his old habits. Here are some of the mindset strategies we focused on:
Self-discipline: Training at 6 a.m. required a new level of commitment and discipline. By sticking to this routine, he gradually built confidence and self-respect, which reinforced his dedication to the process.
Positive habits: We mapped out healthy behaviors and implemented them step-by-step, such as sticking to regular meal times, preparing meals in advance, and following a structured workout schedule.
Resilience and stress management: Dealing with the stress of his personal life was challenging. We incorporated techniques for managing stress, helping him focus on the positive and stay dedicated even during difficult days.
Accountability and self-monitoring: Piers wore a Polar H10 heart rate monitor to track his progress, which helped him stay accountable and monitor his intensity. Knowing his efforts were measurable kept him motivated.
Focus on progress over perfection: Rather than expecting instant results, Piers learned to value incremental progress. This kept him motivated and built his resilience, allowing him to overcome setbacks.
Lifestyle Changes: Building a Sustainable Foundation for Health
Beyond fitness, Piers needed a holistic lifestyle overhaul. By implementing small but impactful changes, he was able to shift from a destructive lifestyle to one focused on health and well-being:
Daily structure and routine: Waking up early to train set a new routine that kept him centered. It gave him a purpose each day and reduced the likelihood of falling back into unhealthy habits.
Healthy relationships: His improved self-confidence helped him make positive changes in his personal relationships. By focusing on his health and well-being, he improved his outlook and interactions with others.
Clean eating as a lifestyle: The dietary changes became second nature. Piers started enjoying healthier meals and understood how they fueled his performance and recovery.
Reduced alcohol: By cutting out alcohol, he improved his sleep, enhanced recovery, and noticed a clear improvement in his mood and energy.
Stress management: Exercise became a powerful outlet for managing stress, improving his overall mental and emotional state.
Focus on long-term health: Piers now saw fitness as more than just weight loss; it became a lifestyle choice for longevity and vitality.
Rest and recovery: Piers incorporated rest days and recovery techniques to support his physical health. This allowed him to stay consistent and injury-free throughout the program.
Results and Beyond
By the end of six months, Piers had shed 63 pounds and completely transformed his approach to health and fitness. His journey was about far more than weight loss – it was a reinvention of his lifestyle and mindset. With each goal he hit, his confidence grew, and he became more committed to maintaining these changes. His success story is proof that with the right program, guidance, and dedication, it’s possible to overcome even the toughest lifestyle challenges.
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About the Author:
Dennis Romatz is an internationally acclaimed, clinically focused, exercise science-based, naturopathy-centric, goal-oriented, results-driven personal trainer, online fitness coach, nutrition coach, and holistic integrative lifestyle coach. With a university education in exercise science, corporate fitness, and nutrition, and an impressive 38 years of fitness industry experience, Dennis achieves remarkable results for his clients and guarantees transformative results in 90 days or less. Learn more about Dennis Romatz and his proven approach at www.dennisromatz.com.
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