They pre­ferred the “slow and steady” trans­for­ma­tion option, which also pro­vides more sus­tain­able results.

Online train­er Matt Kido post­ed a video on his chan­nel in which he explained exact­ly how one of his clients was able to get ripped by cre­at­ing con­sis­tent habits.

While many social media fit­ness chal­lenges typ­i­cal­ly end at the one-month mark and Kido trans­for­ma­tion pro­grams last 10–12 weeks, in this case, train­er Matt and his client Flo­ren­cio con­duct­ed a sci­ence exper­i­ment last­ing six months.

First month

First, Flo­ren­cio cut his over­all caloric intake and made it a habit to count his macronu­tri­ents (MNU): 275 calo­ries from car­bo­hy­drates, 55 grams of fat and 190 grams of pro­tein. The pro­gram con­sist­ed of three work­outs per week that includ­ed some car­dio and four com­pound exercises—the back squat, bench press, dead­lift and stand­ing press.

“The first month we were just accli­ma­tiz­ing and assess­ing how his metab­o­lism was work­ing, how his body was respond­ing to dif­fer­ent amounts of macronu­tri­ents, increas­ing his car­dio vol­ume, things like that,” Matt says. And Flo­ren­cio lost only half a kilo this month, because he “devel­oped habits, learned to count calo­ries and attend work­outs in a dis­ci­plined man­ner.”

Second month

Matt began reduc­ing the clien­t’s car­bo­hy­drate and fat intake while increas­ing his pro­tein intake, which is essen­tial for build­ing mus­cle. I also increased the num­ber of work­outs to four per week and added HIIT. Flo­ren­cio was able to increase his dead­lift, his squat and bench press remained the same, and his stand­ing press even decreased as he worked on improv­ing his tech­nique. This was the right deci­sion, espe­cial­ly in shoul­der exer­cis­es — you always need to focus on the cor­rect exe­cu­tion of the move­ments before lift­ing heavy weights.

Third month and beyond

Kido warned that strength may be declin­ing: “That’s a side effect of being in a calo­rie deficit, and we’re just doing our best to man­age it.” By the third month, Flo­ren­cio began grad­u­al­ly increas­ing the weights: “As you con­tin­ue to train con­sis­tent­ly, the body adapts and becomes more effi­cient.”

By the fourth month, Flo­ren­cio had improved in the squat, bench press, and dead­lift; in the fifth month I added one more work­out to the pro­gram.

At the begin­ning of his jour­ney, Flo­ren­cio weighed 85 kg, after six months — 74; if you cal­cu­late the aver­age, he was los­ing less than half a kilo a week.

“If you com­pare the before and after pho­tos, you will see sig­nif­i­cant changes, but the progress was very leisure­ly,” Matt sums up. “Flo­ren­cio did not require incred­i­ble effort: he sim­ply stuck to the giv­en calo­rie intake, raised iron and added car­dio. The sim­plest actions, repeat­ed reg­u­lar­ly, bring reli­able and sus­tain­able results.”

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