Why should you do a 30-day challenge? Because they work! But don’t take my word for it, just ask Lia Santini! Meet Lia Santini, a self-admitted snackaholic, who made outstanding progress! In just 30-day short days, Lia lost over 7-inches off her body, lost 6-lbs of body weight, lowered her body fat percentage in key areas and improved her overall muscle quality. I must say, training Lia was a lot of fun, she is extremely athletic as one would expect being a former Division 1 Swimmer. So it should also come as no surprise that she her work ethic in the gym was (still is) second to none. So while Lia excelled in the weight room (2.0 and CKO) one area Lia needed help with was her snacking addiction. Using some different methods such as bigger portion sizes and increased healthy fats, Lia was able to gain much more control over her food…
Lia started her 30-day challenge on May 13, 2015. She was also my “guinea pig” as she was the first of my clients to use a new measurement device called SKULPT. Skulpt is a body composition measuring device, however, it does a lot more than just take body fat measurements, it also measures individual muscle quality. That’s right, it measures the composition and structure of individual muscles on your body, allowing you to “see” your muscles becoming leaner! See Lia’s results below:
If you look at the muscle quality results (above) you might notice that most of Lia’s muscles improved with the exception of her legs. Now this is very interesting and I have a theory, which I am in the process of testing but still need more data. The theory is that Lia’s leg muscle quality is low because her muscles were actually damaged. The muscle damage was nothing serious, just micro-tears consistent with repeatedly lifting heavy objects. In other words, her legs happened to be really sore on the day of final measurements from an intense lifting session a couple of days earlier. Every time we workout out we break our muscles down, our muscles then rebuild, growing slightly stronger to account for the increased work load. This process of breaking the muscle down and rebuilding slightly stronger is called the adaptation/supercomposition phase, and just like the saying, “you must break eggs to make an omelet”, “before our muscles get stronger, they must get weaker”. So in order to get the best results from a muscle quality measurement, it is my belief that you should be fully recovered from an intense workout.
Likewise, the body fat measurements showed a similar trend compared to the muscle quality, most measurements go down with the exception of her legs. Again, I believe these results are a factor of Lia’s legs being sore opposed to actually becoming “fatter and weaker”. Over the 30-days we had 8 personal training sessions and I personally saw Lia’s leg strength improve. To learn more about Lia read the interview below:
The Lia Santini interview
Besides being a CKO Superhero and one of Garett’s hardcore clients, what is your day job? To sit at a computer all day and daydream.
What are your hobbies? Drawing, Playing with new puppies, swimming, hiking, and baking.
How did you first learn of CKO? Google: Kickboxing Gyms Seattle then I found a groupon. What are some of your fitness goals? Fitness/athletic level body fat %. (16% to 20% body fat)
What motivates you to walk through that door day after day and continue to push yourself? Being an athlete and knowing that if I work hard I will get better. Knowing I am always in a better mood after an awesome workout. Knowing I am happy with my body and myself because of how hard I work.
Would you recommend Garett’s personal training services? If so, why? Yes! Because it actually works. Most gyms just push protein powder and the trainers are idiots. I can tell Garett really cares about results and created a specific workout plan for me based on my workout likes/dislikes.
What is the best part about training with Garett? The workouts! They are really hard, but I always feel great afterwards. Good variety of weights and cardio (even when I die). Plus the results are awesome. He gave great advice on food that made sense and I was able to change my diet for the better (NO SNACKING)
What was the hardest part about training with Garett? Never being able to breathe during the workout.
What’s one thing you still find yourself struggling with? Not always feeling comfortable with how I look, and worrying too much about the belly fat and how I look in tighter clothes.