Latest progress after a 7-day-diet

Paul completed a 7 day strict eating plan today. In 7 days he has shed 8 pounds in weight, taking his total weight reduction to 14lb.

We will be aiming to maintain a balanced, varied, and generally whole food and unprocessed set of ingredients for the month ahead, whilst continuing to work on progressing the fitness levels. In the meantime, well done Paul. Keep up those good habits.

Prices from £30 per session. See our latest packages here....

Paul describes the lifestyle changes required.

Latest Progress

As week 12 came and went, Paul Mullins reached a plateau in his lifestyle transition. Paul has made the following changes to his lifestyle:

• Increased frequency, duration and intensity of both cycling and one to one coached workouts with his trainer, Paul.
• Reduced his intake of bread.
• Limited alcohol intake
• Removed caffeine from the diet

However, the scales were showing only a moderate amount of weight loss.

Paul agreed to start a "weight loss" diet. We are awaiting the results.....

Paul Mullins Fitness News

...Update...Progression...Update....Progression... Tuesday July 26th 2011

We're into week 10 and Paul has established a routine of regular exercise in his lifestyle. This includes 2 or 3 cycle rides of 60-minutes - plus 2 coached workouts - per week.
Paul's diet has been tapered by reducing the intake of white starchy carbs*. it now includes a range of key nutrients that are essential to maximise both recovery speed and muscle improvement. Also, in order to maximise the use of fat as energy.
Paul has taken control of portions sizes at specific times of day. Portions now more closely match Paul's physical exertion. He has increased the variety of vegetables and protein sources.
Body shape progress
Paul has seen reductions in circumferential measurements around his waist and chest. These are the main areas for fat storage in males. Paul has seen a loss of 9lb of body fat.

Cardiovascular improvements
Paul started his programme with a clear risk from both hypertension a higher-than-normal resting heart rate. (This can be treated by a doctor with drugs which, for most people, become a permanent part of life. When you learn the (side) effects of these drugs, then the best option is never to start on them in the first place).
Paul has seen drastic reductions in both blood pressure and resting heart rate. Quite literally life changing results considering the medical alternative. This is down, we assume, to a reduction in his daily caffeine plus the regular physical training programme.
Paul's experiences thus far have shown that his health and wellness is very much in his own hands. It is clear that the way we live our lives, the choices we make, can make a difference.

STATISTICS
Weight loss                      9lb
Waist lost                          3 inches
Chest lost                          3 inches
Body fat % down            2 %
3 mile jog PB                 44 mins >>> 39 mins
Cycling                             60 mins @ ave. speed - 10mph
Blood Pressure           150/110 >>>  130/85
Resting Heart Rate   120 bpm >>> 89 bpm


* includes rice, pasta, bread, potatoes. All contain more calories than our bodies can handle (unless we're doing significant work - i.e. exercise).

Mr. Paul Mullins

Mr. Paul Mullins made an initial enquiry towards the end of March 2011 via our website www.pwrpersonaltraining.co.uk.
Paul wrote that he "was looking to lose weight and tone up generally over say a one year period." At 47 years old Paul described himself as "over weight by about 3 to 4 stone" with "a bad knee". He also described an "outlook in life to enjoy myself."
Our professional lifestyle consultant, Paul Richardson, replied to Paul's email with details of the procedure and the packages on offer. He included an invitation to meet for a no obligation mini-consultation, to meet the coach, discuss his goals in more depth and to check the trainer's credentials.
     On 18th May, Paul booked a 12-week package comprising a thorough lifestyle consultation, weight management programme, and coached workouts.
      Paul's lifestyle was discussed and analysed through written questions and conversation. All Paul's injuries, barriers, dietary preferences were brought into focus. This is an essential part of the programme design. Paul was also asked to describe his level of commitment to his own progress.
      With Paul's commitment and health history logged, goals were set with a realistic time frame and a plan of action was agreed upon for the first 6-12 weeks.