When Taylor first reached out, she was looking for a serious boost to help her stay committed to her fitness goals. “I have no motivation,” she admitted. “I need you to kick my ass and make me do it!” That’s where we started, but with a structured, science-based program and her commitment, Taylor achieved a remarkable transformation, shedding 17.3 kg, reducing her body fat from 28% to 17%, and taking 7 cm off her waistline – all within just 90 days.
Training Routine: A Precise and Effective Schedule
Taylor and I trained together three days a week, but she took on three additional solo workout days, maintaining consistency and accountability. Sundays were reserved as her full rest and recovery days, giving her mind and body the chance to recharge. This recovery day became essential to her progress, allowing her to hit each week strong and focused.
Our workouts were a balanced blend of low-intensity steady-state (LISS) cardio and high-intensity interval training (HIIT). We followed a structured plan:
Low-Intensity Steady-State Cardio (LISS): This was a key part of Taylor’s transformation, targeting her subcutaneous body fat – the type that constitutes around 90% of total body fat. We used a treadmill for precision control, setting the speed and incline to maintain a heart rate of 130 beats per minute. This rate allowed her to effectively oxidize subcutaneous fat, converting it into energy. LISS on a treadmill also helped ensure exact and steady heart rates, something harder to achieve on elliptical or bike machines.
High-Intensity Interval Training (HIIT): HIIT was equally critical, focusing on burning visceral fat, which is more harmful to health. We worked to push her heart rate into the high 150s, followed by a rest phase back down to 120 beats per minute. This interval structure helped target the visceral fat layer, which can lead to conditions like insulin resistance or fatty liver disease.
Throughout her training, Taylor wore a Polar H10 heart rate monitor synced with the Polar Beat app on her phone, so she could monitor her heart rate every second. This tracking continued even during her solo workouts, keeping her accountable and ensuring the workouts stayed effective.
Nutrition: A Clean, Nutrient-Dense Diet
To maximize her fat loss and overall health, we made substantial changes to Taylor’s diet. She initially relied heavily on starchy carbs, sugary drinks, and alcohol. These could lead to conditions like fatty liver disease and insulin resistance, especially when combined with a sedentary lifestyle. Our nutrition plan was strict but sustainable:
Removed Processed and Ultra-Processed Foods: All sugary drinks, starchy carbs, alcohol, and foods with chemicals or preservatives were eliminated. This helped reduce inflammation and stabilized her blood sugar levels, setting her up for long-lasting results.
Macro Ratios and Micronutrients: We added clean proteins, a variety of vegetables, and adjusted her macro ratios to support her workouts and recovery. With a focus on micronutrients, her daily meals were rich in essential vitamins and minerals, providing the necessary fuel for her intense training sessions.
Hydration: Taylor’s water intake was consistently high, which helped improve her metabolism, supported recovery, and boosted her energy levels.
Recovery Techniques: Supporting Muscle Repair and Flexibility
Given the intensity of her workouts, we focused heavily on recovery. Each week included sessions of myofascial release and soft tissue therapy to help with muscle repair. Additionally, I taught her stretching and yoga techniques, which improved her flexibility and helped manage any tightness or soreness. These recovery techniques also played a crucial role in preventing injuries, allowing her to stay on track.
Mindset and Mental Resilience: Building Discipline and Positive Habits
Beyond physical training, Taylor needed the mental strength to keep her going. We worked on strategies to build mental toughness, focus, and resolve. One powerful tool was positive behavioral mapping, where we identified and reinforced healthy behaviors that contributed to her progress. This mapping process helped Taylor stay committed to her goals, even when the going got tough.
A Journey of Transformation and Determination
Taylor’s journey was not just about the kilos lost but about the complete lifestyle shift she achieved. Her dedication, coupled with a structured, science-backed approach, allowed her to hit her goals and build habits that she can carry forward. Her transformation is a testament to what can be achieved with the right plan and the will to succeed.
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Inspired by Taylor’s success? Check out more amazing transformations:
Narisa’s body fat transformation and how she reduced her body fat while building lean muscle.
Piers’ remarkable weight loss as he lost 63 pounds in six months through a science-backed program.
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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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