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How to lose 5kg in 4 Weeks: Transformation Made Simple

Who is Jelly-Jenny-Jane?

Jelly-Jenny-Jane, who I will refer to as Jane in this article, is a smart, cute, and upbeat 42-year-old female who came to us with a strong WHY. She was fed up of not being happy with her shape around her tummy and hips.  A strong, internal decision was made that it was time for a transformation.  She had a clear image of herself, looking and feeling sexy, wearing a little bikini in Phuket, Thailand by June 2022.  Jane came to us in mid-November 2021.  This is a photo of her between her coaching team on the first official day of her transformative journey. 

Jane Transformation

How Did Jane Find Us?

A magnanimous man by the name of Matt Stone, was a regular customer of Jane’s Thai restaurant, Aiyara, in Nakano, Tokyo.  She saw Matt’s physique transform over the span of a year by dropping over 23kg (50lbs). Here’s a peek at Matt’s transformation. 

Matt Stone Transformation

When she asked him how he did it, he kindly took her outside, had her look up at the night sky and suddenly burst into song: ♫Do you see what I see? A star, a star shining in the night♫.  He then paused and gave her our contact details : )

She arrived at our door and after a trial session decided to work with us to support her in achieving her bikini body.  

Our Strategy For Jane

1. Make Daily Fasting Your Friend

Since her goal was fat-reduction, we first set her up on a 16-hour fasting schedule with an 8-hour eating window.  

Why Fasting?  

We believe that fasting improves health, increases quality of life and helps burn fat.  Here are the three main reasons we suggest fasting to all clients interested in better health and body composition:
  1. When we fast, our insulin levels decrease significantly and lipolysis begins.  At that point, the body uses its own fat stores for energy.  
  2. It reduces insulin resistance, which results in decreased risk of obesity, diabetes and heart disease.  
  3. It decreases inflammation in the body, which can ease chronic health issues such as aches and pains in the body, asthma and allergies. 

2. Implement a Low-Carb or Ketogenic Approach to Eating for a Fast Transformation

Our definition of Low-Carb is less than 100g of carbs per day.  This allows people some space to eat fun foods but in moderation.  

Our definition of Ketogenic is under 50g of carbs per day.  Ideally, we ask clients to only eat carbs with the last meal of the day when possible, to keep them in or close to ketosis for about 20+ hours per day. 

Why Low Carb?  

We believe that unless a client is pushing their body physically every day, there is little need for carbs.  That said, we understand that most people do better emotionally on at least a little carbs, thus the decision for this approach.  Jane decided on going the Ketogenic approach because she understood that progress could be made quickly this way and she was up for the challenge of less than 50g of carbs per day.  
 

3. Training Twice Per Week

We focus on health first.  We believe that training customized to our client’s needs is vital to looking, feeling and performing optimally.  Beginners can make great progress on 2 x 60-minute strength training sessions per week.  It allows enough time for sufficient recovery, requires only 2 hours of time devoted to training and gives clients enough practice to master the basic movements and reap great results.  Here are some other reasons for this approach:
  1. It increases lean muscle which makes you stronger.
  2. Having more lean muscle increases your metabolic rate, which allows you to burn more calories when you are resting. 
  3. Strength training can increase your metabolic rate up to 72 hours after a session, which means if you are training twice a week your metabolic rate should be optimized nearly the entire week.
  4. You will start to look at your body in a more optimistic way, which can boost your self-esteem. 
 Jane decided to train once per week with Bodhi and once per week on her own using a customized DIY Training Program.  The DIY program was customized so that she could do it at home with minimal equipment, so she wouldn’t need to join a gym.  

How We Optimize Accountability Between Client and Coach

Accountability via the Northstar Fitness App

Daily Accountability

We had Jane report her body weight first thing in the morning on an empty stomach.  She also logged in her daily fasting hours until they become an effortless habit.  She also submitted her meals every day by taking a simple photo of them with simple explanations, as you can see in this photo.  

Jane meal

Weekly Accountability 

Every Monday Jane measured her waist first thing in the morning and logged it into the app.  She also asked questions when she came in for her private strength training session with Bodhi every week.  

Monthly Accountability 

Normally, we don’t take photos until the 12-Week phase is complete, but since Jane had such great results, we took photos at the 4-Week mark.  You will be able to see her changes in the results below. 

 

Results After 4 Weeks

Bodyweight Results

Jane went from 52.5kg (116lbs) to 47.5kg (105lbs) in 4 weeks.  That’s a total loss 5kg Because she committed to the Ketogenic approach, she lost a good amount of water due to the decrease of carbohydrates, but she was on fire with enthusiasm and drive due to her undeniably amazing progress.  You can see the details in how quickly her body weight dropped in the results from the Northstar Fitness app here.

Jane Weight

Waist Measurement Results

If you look at the chart from the results that Jane logged into our app, you will see a solid decreasing line.  This is because she measured her waist once a week and each time she measured, it was significantly smaller.  She started at 75.7cm (29.8 inches)  and made her way down to 70cm (27.5 inches) for a total of 5.7cm (2.2 inches) reduction on her waistline in 4 weeks.  By this time, she had already met one of her 12-week goals of wearing a lady’s “Small”.  
Jane waist

Progress Photo Results

Although Jane is wearing different clothing in these shots, we hope you can see the transformation that took place.  

Jane progress photo transformation front
Jane progress photo transformation back

Jane's Amazing 4-Week Transformation Summary

We hope you can see from Jane’s 4-Week Journey what can be accomplished in as little as 28-days in terms of a physical transformation.  The plan was set and Jane did the work.  She is an A+ student.  Jane proves that anyone with a WHY strong enough to drive daily action can lead to a complete transformation in as little as 4 weeks.  

Jane’s Mental & Emotional Results

She feels great about herself for sticking to her plan and making her dream come true.  Her self-esteem has improved and she knows that she has the skills to:

  1. Maintain what she has accomplished and 
  2. Further improve her physique if she chooses to. 

Jane’s Physical Results

  • She lost 5kg (11lbs) of fat
  • Lost 5.5cm (2.2 inches) off her waist
  • She saw her body change and went from wearing a the ladies “L” size (Large) to being able to comfortably wear an “S” size (Small).

Beyond 4-Weeks

We work with most clients for at least 12 weeks and that is exactly what we did with Jane. 

If you would like to learn more about Jane’s Transformation beyond these first 4 weeks, stay tuned.   We are currently writing an article with more details of her entire journey, which allowed her to drop over 7.5kg (16.5 lbs) in 12-weeks.

We are very blessed to know Jane and to be able to share her transformation with you. 

If you are interested in our coaching, please contact us here and we can set up a meeting.  We can help you achieve your ideal level of health and fitness whether you come in to see us face to face or via online coaching.  

If you need to work on your courage to commit, this article “3 Game-Changing Commitments for Successful Fat-Loss” may empower you.   

If you live in Tokyo or will visit in the future, please stop by and visit Jane at her restaurant Aiyara in Nakano.   She’s always a joy to be around. 

Wishing you Love, Joy, Health and Freedom!

Bodhi & Hitomi

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