Triathlete Carmen R. first came to the YPSI from Nuremberg 6 months ago with the aim of integrating strength training into her triathlon training and optimizing her nutrition and supplementation based on the YPSI skinfold measurement. In the last six months she came to Stuttgart for a check-up every 3 to 4 weeks.
And during this time she reduced her body fat percentage by 10.9% and her body weight from 56.4 kg to 51.7 kg and built up 2 kg of functional muscle mass.
At first she couldn't do a pull-up. She is now doing a pull-up with an additional weight of 17.5 kg. Likewise barbell squats for reps with 60kg.
After completing the triathlon in Roth in 2016 with a time of 11:30 h, the next big goal is the triathlon in Roth in July 2018. Her interval training and strength training are currently geared towards this.
After starting with two strength training sessions per week in the form of full-body training, we now have four strength training sessions per week in the form of split plans. She has also built in a squat vacation during these training phases.
Currently, she has reduced the strength training frequency again and does three units per week, as the training volume in running, cycling and swimming has increased.
7 months until the triathlon in Roth...
Tell us a little bit about yourself and your everyday life
I am 41 years old, live near Nuremberg and work for an IT service provider.
How did you come across the Before`n`After program?
My friend kept showing me the Before`n`After results and made me curious.
Which sport did you do before the Before`n`After program?
What motivated you to start and follow the program?
At the beginning of 2017 I was in a bad physical and mental state and I urgently needed new input. The experiences described in the Before`n`After interviews and the pictures convinced me to go through with the program.
How did your sleep develop during the program?
Bomb! Now I'm sleeping soundly.
How did your energy level develop during the program?
Craziness! So good that I started triathlon training again.
What was the biggest change for you?
The conversion of training exclusively to strength.
What's your favorite breakfast?
Meat, meat, meat... beef patties with fried onions and salty roasted almonds.
How often and for how long did you train?
At the beginning 3x approx. 1 hour, after some time 4x approx. 1 hour per week. After the start of the triathlon season, reduction to 2x approx. 1 hour.
What is your favorite exercise?
Back extensions and pull ups (after I did my first J).
Have you also done endurance training to lose fat?
The first few weeks no endurance training at all. After some time interval sprints according to Wolfgang's specifications. This was followed by a re-entry into triathlon training.
What is the reaction of your environment to the change in the last few weeks/months?
My friend was so impressed with my results that he started the program himself.
And what happens now?
I am currently preparing for my 3rd long-distance triathlon in the summer. After that, there will be new goals in the weight room.