Bobby Liu, mid -40, trained hard for years, but without noticeable progress. Coach blamed his age and genetics. He was discouraged but determined not to give up and was looking for a new method to reach his fitness goals.
Instagram/Adam Enaz
In May 2023, Bobby Liu Liu started working with the personal trainer and nutritionist Adam Enaz. Enaz brought him to raise weights and simplify his diet. Within two months, Lius had decreased significantly that he had gained strength and muscle mass, he told the “Business Insider“. He lost around four kilograms of fat and reduced his abdominal size by seven centimeters.” People think that it is how hungry or that everyone has to keep a low -carbohydrate diet or do tons of endurance training, but it is actually the opposite – high carbohydrates, not a lot of endurance training and strength training, “Enaz told the” business insider “.
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The easier way to success
Liu, who lives in London, says the most remarkable thing about his fitness trip was that he had made the greatest progress with less effort. By concentrating on the essentials, such as sufficient protein intake and consistent full-body force training, his routine became easier and more stressful. The result was a clear muscle definition and the visibility of abdominal muscles, which he had been told that he would never get it. “I’ve never been so big and wide, and for the first time in my life I could see my abdominal muscles,” says Liu.
Realistic fitness goals: build muscle and dismantle belly fat
Like many fitness studio visitors, Liu wanted to build muscle and lose body fat, especially on the stomach, to look slim and athletic. His main goal was to get stronger and build muscle. He always had some body fat so that you couldn’t see the muscles clearly.
Also interesting: How to calculate your body mass index (BMI)
Simple and effective: full body strength training four times a week
Liu continues to work with Enaz and meets him personally once a week. He trains four times a week and focuses on strength training with little or no endurance training. Each training lasts about an hour and includes exercises for the whole body. About half of his exercises are composed movements such as cross lifting and bench press. The other half aims at certain muscle groups, for example the biceps with pracher curls. From each exercise, he takes three sentences with up to twelve repetitions and a two -minute break in between. If it creates twelve repetitions without problems, it increases the weight – the principle of progressive overload.
Progress in training
Liu started with twelve repetitions with 13.6 kilograms and now creates ten repetitions with 30 kilograms. It grew almost 32 kilograms of bench press. The training workload considers Liu feasible: “I’m tired enough, but not tired.”
Flexible nutrition without bans
Lius nutrition consists of around 35 percent of proteins, 40 percent of carbohydrates and 25 percent fat. He gradually reduced his calorie goal to burn fat and build muscle at the same time. Within this frame he can eat what he wants. As long as he sticks to the calories and macros, there are no bans. The biggest difference in its eating habits is the increased protein intake, for example due to a protein shake and protein powder in its morning oatmeal.
Simple and targeted
Liu no longer takes care of strict rules, but focuses on the essentials. He describes his approach as simple and targeted. He has learned to learn from it and is able to continue.
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