For anyone that has been a dedicated CrossFitter for a significant period of time, this blog post is going to come as no surprise, but it’ll still be awesome, I promise.
For people with traditional weight training backgrounds, you’ll probably think I’m lying until I show you the data.
For those of you that do circuit training classes that say they’re having you lift weights, but you never actually seem to get stronger or more fit, this is my “you should try CrossFit and see what happens” argument because what you’re doing now is just making you sweat a lot and not much else.
A couple of days ago I received an email from one of our members, Ton Men, with the subject “Progression”.
At first, I thought this was going to be an email where she asked for some advice on how to achieve a high-level gymnastics movement through a progression of easier movements.
When I opened the email and started reading I realized this was not at all what it was about.
It was an email that outlined some pretty incredible results in her first 9-10 months of CrossFit, most notably the most recent 4 months and it included some significant and extremely accurate data.
Over the last 10 months, Ton Men has slowly increased her average monthly attendance, time spent doing extra credit and focus on her nutrition and boy does it show!
As is not uncommon for female athletes new to CrossFit and serious weight training, it took some time to figure out what her actual limits were on strength movements and to then be able to attack them and push herself, but once she got going there was no looking back.
What you’ll see here is the results of four BodySpec body composition tests that Ton Men has had done since she started CrossFit (the first scan was less than 1 month into joining Croga).
What you’ll see as you look at the data is that over her first seven months of CrossFit, Ton Men gained .8 lbs of body weight, but did so by losing 2.6 lbs of fat and gaining 3.5 lbs of muscle.
There might be some people out there that would like slightly quicker results than that, but I doubt anyone would be complaining about those results.
But wait until you see what happened next…
Check Out Those Arms
As Ton Men started doing some extra personal training, really pushing herself on her strength training by lifting heavier weights as her quality of movement improved, attending 1-2 extra classes a week and often staying after to work on some extra credit she started to see RAPID improvements.
In the most recent three and a half months, Ton Men has gained another 4.8 lbs.
Something that almost all women, and men, would not be happy about if they were working out harder and eating better.
But here’s the beauty of it…
She did that by LOSING 2.2 lbs of FAT!
While GAINING 7 lbs of MUSCLE!
In just 16 weeks.
Oh, and to add to the significance of this result, Thanksgiving, Christmas and New Years all fell inside this 16-week block.
So, when most people were spending their time making excuses and gaining weight making poor health decisions, Ton Men was absolutely CRUSHING IT.
So, ladies and gentlemen, I’d love it if you took a couple of key points from this blog post.
1. You, 100%, can lose fat and gain muscle at the same time with a well-rounded training program that INCLUDES heavy lifting.
2. Gaining weight isn’t always a bad thing if you know your nutrition is on point.
3. You can lift heavy weight and gain weight and still be “long and lean”. Don’t believe all the BS marketing you’ve been fed that is packaged as “expert research”.