A Busy Doctor Burned Fat, Built Muscle in 3 Months: Simple Routine

A 35-YEAR-OLD MANSH he transformed his body in a few months by switching to full-carcouts and smaller portion sizes with a protein goal.

Dr. Simon Doyle, A Gp from London, HAD A CONSISTENT Routine UNIL A SHOULDER INJURY LEFT HIM OUT OF THE GYM FOR MORE THAN A YEAR, DURING WHICH I STARTED TO FEEL OUT OF SHAPE AND STRUGGLED TO BOKE BACK.

“It grandpens gradually. You don’t notice unil you think ‘i don’t look like myself,’” Doyle Told Business Insider.

Doyle Wanted to Build StreThe and Muscle while Also Burning Body Fat for a Leaner, More Defined PHYSIQUE.

In February, he started working with Adam Enaza personal trainer who specializes in helping men in their 30s and 40s Build Muscle and Lose Fat.

Enaz Helped Doyle Structure his workouts and diet over Three months with adding more hours in the gym or strICT FOOD RULES.

“I was replicating my usual routine but getting more out of it,” Doyle Said.

With a Few Simple Changes, he said, he was able to cut his body fat from an estimated 19% to 10% (Measured via a smart scale).

Full-Body Workouts Can Save Time

Doyle Said He Already Had a Habit of Hitting The Gym for About an Hour Monday Through Friday before Work, but his workout split time on individual muscle grills.

Instead, he started focus on More efficient full-trota workut sessions.

Doyle Also Incorporated a Technique Called Supersets-Performing Two Exercises Back-to-Back With Full Rest, Such as Dips and Chin-Ups or Rows.

“It ‘Important for me to be able to get the workout done in 50 minutes,” he said, gioven that he has been limited to the Gym before his busy workday. “I’m using my rest time to work different Muscle Groups.”

Increasing Weight is Key for Muscle Gains

Doyle Said Tracking His Workouts Boosted His Progress by Adding More Weight to His Lifts.

His Typical SESSION INVOLVED Three Sets for Exercise and No More than 12 Reps for Set. If he hit all 12 reps, he would be increese the weight to make it more challenging.

This Technique of Progressive Overload, Gradually Putting More Stress on Your Muscles, is a well-aestabished fitness technique. That’s what prompts muscles to build the Bigger and Stronger.

In the past, doyle said he was stuck at a Certain Weight. Recently, Enaz Helped Him Break Through a Plateau by Increasing the Weight on the First Set, this is if he could lift heavier for all three, unil he was able to adapt, doyle said.

“You really track that to make sura sura you’re not plateauing,” he said.

Smaller Portions and A Protein Goal to Burn Fat

Doyle Said that before Working with Enaz, he was working hard in the gym but struggled to change his physique. Now he believes that’s gcause he hadnn’t paid much attention to his diet.

“I Always Focussed so Much on the workouts, and they’re essential but Completely Pointless with Nutrition,” Doyle Said. “WHAT WAS MISSING WAS THAT I WAS Getting The Portions All Wrong.”

Burning Fat and Building Muscle Come Down to How Many Calories and How Much Protein You eat.

Despite Making Healthy Food Choices and Meal Prepping consistently, he was tracking How Much it.

Doyle Said He Started Measurying His Food to Make Sure He was in a Calorie Deficit, Consuming Fewer Calories than he was burning.

He Also Set a Goal to Get 138 Grams of Protein Daily, About 0.9 Grams Per Pound of Body Weight, Right Around What Researchers ReCommend for Optimal Weight Loss and Muscle Gain.

Do Typical Day of eating for doyle Included:

• Breakfast: Overnight Oats, Banana, Peanut Butter, and Kefir
• Snack: protein bar
• Lunch: Mixed Veggies and Chicken With Marinade
• AFTHNOON SNOCK: GREEK YOGURT
• Dinner: Chicken Flame Bowls with Brown Rice

Doyle said the consistent routine allows hyme to indulge on ocChavion while staying on track overhall.

“I’m Not the Most Adventurous for Midweek Meals, but i love Treat MySelf on the Weekends,” He Said. “I JUST THINK IT THROUGH A LITTLE MORE RATHER THAN DENY MYSELF.”