Month 4 Weights and Running

Month 4 Testimonial – Toney B.

I am nearing the end of the Month 4 rotation, and I wanted to give some feedback on these many workouts I’ve done over the last four months. To recap, I began on July 16, 2013, weighing 235-240 lbs., 26% body fat, able to run 1.5 miles (but I hated it), and in “decent” shape.

My goals were the following: 215 lbs, reduce body fat, and increase running to 8 miles. I wanted to keep the goals simple and long term. If I created only short term goals I’d likely quit short term too.

I’m very happy to say I’ve hit two of my goals already. I’ve reduced body fat to 17% and last week I ran 8 miles. My weight fluctuates between 218-223 lbs.

Honestly, I never thought I’d be able to get to 8 miles but I did in only four months. It hasn’t been easy. It’s taken consistent training and dedication on my part. Long term changes in your body and mental strength never come easy and that’s why it’s better to have a trainer who knows what she is doing and can give you the workouts, motivation, and knowledge one needs to obtain a long term healthy lifestyle.

Now, men may be thinking a female trainer cannot provide the insight or training needed to make significant strength gains in the gym. I beg to differ. I looked back at Month 1 of my training to really see where I stood in actual gains. Here are just a few of the results:

  • Dumbbell bench press: 50 lbs (July 16); 80 lbs (November 15)
  • Dumbbell curls: 30 lbs (July 16); 45 lbs (November 15)
  • Assisted pullups: 120 lbs assisting (July 16); 40 lbs assisting (November 15)
  • Leg Press: 315 lbs (July 16); 465 lbs (November 15)
  • Flat Bench Chest Fly: 30 lbs (July 16); 50 lbs (November 15)

In March 2014, I plan to run a half marathon. With the training and workouts provided by Heather as a trainer and running coach, it won’t be easy but I’m going finish it.