For 6 weeks I trained Tom Ridgeway for the Sky Sports Total Rugby “Flab to Fit” challenge. The goal essentially was to reduce Tom’s body fat whilst maintaining his lean muscle in an attempt to turn him from “Flab to Fit”. With 21% body fat I knew it wasn’t an easy task ahead.

The training regime that I designed for Tom consisted of both cardiovascular and resistance training. The cardio sessions were in the form of a run, row, cycle or anything that involved getting his heart rate up to burn that unwanted fat. Tom’s resistance training was progressively overloaded each week to ensure his body changed, changed and changed some more. We did everything from supersets, trisets, drop sets and I even threw in some good old fashioned volume training for good measure. We also factored in 2 rest days per week which was a key element to his transformation.

The second factor in Tom’s success was the diet. To compliment Tom’s training we kept his protein stores high, approximately 2 grams per kilo of body weight. In Tom’s case this equated to 170 grams of protein per day. I reduced his carbohydrate intake by around 20% and replaced this with healthy fats. A typical day would consist of 3 main meals and 3 snacks.

After just 6 weeks Tom lost a staggering 10.7% body fat and reduced his waist by 12cm. Tom increased his lean muscle and gained an amazing 5cm around his chest.

It just goes to show that with the correct training, diet and commitment you can transform your body in a matter of weeks!