Sam Smith, Owner and Head Coach at Rigs Fitness, Moseley, Birmingham dropped from 14% – 8% Body Fat in 10 Weeks without running, swimming, cycling or even walking! Find out how Sam lost the fat and kept his muscle…
To lose body fat, whilst maintaining any lean muscle one has is arguably the most common incentive for doing any kind of training. So it comes as no surprise that typing, ‘how to lose body fat?’ into Google gives you 62,100,000 results! Most of these results however will promise to give you the magic answer on how to lose body fat without actually providing you with any proof or evidence of it working. When it comes to fitness, the proof is in the pudding, and that’s exactly what we have with Sam. Sam lost 6% of his body fat whilst increasing his Bicep, Chest, and Thigh measurements in 10 weeks through hard work and a good diet. His weekly workout and nutrition plans are below.
The Results!! (They Speak For Themselves):
| Week |
Body Weight Kg |
Daily Kcal Intake |
Body Fat % |
Bicep |
Chest |
Thigh |
| 1 |
82.0 |
2361 |
14.25 |
15″ |
41″ |
25″ |
| 2 |
81.1 |
2335 |
12.87 |
15″ |
41″ |
25″ |
| 3 |
80.9 |
2329 |
12.27 |
15.5″ |
41″ |
25″ |
| 4 |
80.7 |
2324 |
10.96 |
15.5″ |
41″ |
25.5″ |
| 5 |
79.9 |
2301 |
10.58 |
15.5″ |
41″ |
25.5″ |
| 6 |
79.6 |
2292 |
9.97 |
15.5″ |
41″ |
25.5″ |
| 7 |
79.6 |
2292 |
9.84 |
16″ |
41″ |
25.5″ |
| 8 |
78.7 |
2266 |
9.18 |
16″ |
42″ |
25.5″ |
| 9 |
78.1 |
2249 |
8.97 |
16″ |
42″ |
25.5″ |
| 10 |
77.9 |
2243 |
8.04 |
16″ |
42″ |
25.5″ |
Sam lost 4kg Body Weight, 6% Body Fat and gained 1″ on his Biceps, 1″ on his chest and .5″ on his Legs!
The Workouts:
Mon: 10x3Min Rounds Interval Skipping w 30s Mountain Climbers Between Rounds
Tues: Functional Fitness Circuit
Weds: 10x3Min Rounds Interval Skipping w 30s Mountain Climbers Between Rounds
Thurs: Functional Fitness Circuit
Fri: 10x3Min Rounds Interval Skipping w 30s Mountain Climbers Between Rounds
Sat: 20x15m Lengths Walking Lunges 35kg (Split into 5 sets of 6 lengths w 2mins rest)
Sun: REST
- The 3 minute rounds of skipping consisted of 3x1min intervals of [30s @80bpm and 30s @ 110-120bpm].
- Mountain climbers are an exercise for the obliques, bringing the knee to the opposite elbow whilst in a straight-arm plank position.
- Walking lunges included a 2 second pause at the bottom of each lunge and a safety squat bar was used to add 35kgs to the lunge.
Functional Fitness Circuits varied weekly but consisted of mostly body weight training with some high intensity strength cardio. Exercises included: Bastardos, Burpees, Pull Ups, Press Ups, Dips, Tyre Flipping, Sledge Hammers, Battle Ropes, Prowler Work, Ladder Drills, and Boxing Training (Pad Work, Core Isometric Holds, Back Work, Jump Work).
The Diet:
Meal 1 @8am: Porridge Oats, 250ml Fruit Juice, Banana, Coffee
Meal 2 @12-1pm: Lean Meat/Fish, Rice, Broccoli, Anhydrous Caffeine
Meal 3 @3pm: Banana, Protein Bar, Coffee
Meal 4 @5-6pm: Lean Meat/Fish, Rice, Broccoli, Hard Boiled Eggs
Meal 5 @9pm: Lean Meat, Stir Fry Vegetables, Steamed Rice
Fluid Intake: 2 litres of water consumed per day excluding consumption required with exercise. 500ml of water was consumer 1 hour before training and up to 250ml every 15 minutes during training. After training 500ml of water was consumed for every 1lb lost in weight. When exercise intensity felt particularly high, 30-60g of carbohydrate was consumed during. Following exercise 300-700mg of sodium (from a fluid replacement sachet) was consumed for each litre of water consumed.
The diet was not an exact science. Macro nutrient ratios were roughly 35% Protein 30% Fats and 45% Carbohydrate however Sam did not stick rigidly to this. In his own words…
“The obsession with macro-nutrient ratios has gone a little far, it is not a simple as picking your favourite Protein:Fat:Carbohydrate ratio and seeing results, you have to find out what works for you and ADAPT throughout. YOUR BODY has a great way of letting you know what you need, NOT the results you find on Google!”
Sam had cheat days! Daily kcal intakes were worked out prior to each week meaning a weekly calorie total was known. If a daily intake was exceeded by 1000kcal then this would be made up over the next 6 days. Sam is qualified in sports nutrition and has a degree in Sports Science and Physiology, he designed the workout and nutrition programs so if you have any questions for him… Get In Touch!
Why Skipping and not Running, Cycling, Swimming, or Walking?:
Simple… Skipping burns 1074kcals per hour, compared to running’s 755kcals per hour, cycling’s 745kcals per hour, swimming’s 528kcals per hour, and walking’s 391kcals per hour. Skipping is a full body exercise, it doesn’t isolate a movement and there are so many variations to keep it interesting. You do not stagnate with your skipping training, you don’t get bored with your skipping training, and this is of massive importance when choosing the best exercise for you to lose body fat.
Skipping is also completed at a relatively high intensity, meaning your body will actually preserve any lean muscle it has (and even promote muscle growth in some cases). The more lean muscle you have on your body, the more calories you will burn and more importantly, the vast majority of these calories will come from stored body fat meaning you’ll lose body fat fast.
Alongside functional fitness training and boxing, skipping provides the perfect environment for your body to become a fat burning furnace. Get rid of you hour-long runs, walks, and rides and start Skipping, Hammering and, Punching if you want to get in serious shape quickly and lose body fat fast.
If you have any comments or queries then please let us know below!
Alternatively get in touch with Sam or any of the team at Rigs Fitness here.
VIDEO COMING SOON!!
