How long will it take for me to lose fat and gain muscle?

There is not exact rule, however, standard unwanted bodyfat loss (with a healthy nutrition plan and a mix of weight training 3 hours weekly and cardio 1 hour weekly) is 6 pounds a month. 

Similarly, with a healthy protein rich nutrition plan and proper resistance training, the average person will gain 2 pounds of lean muscle mass a month. 

However, my clients have lost as much as 20+ pounds of unwanted bodyfat within 3-6 weeks and gained 5-8 pounds of lean muscle mass within 4-8 weeks. Progress is dependent on your commitment and dedication to following a consistent fitness and nutrition plan. 

I train clients Monday, Wednesday, and Friday from 6am through 6pm. Most of my clients train 3 days a week with resistance training and they do cardio on their own Tuesday, Thursday, and Saturday for 20 minutes each day.

I ask all my clients to train the same time all three days, such as 930am Monday, Wednesday, and Friday to make the schedule easy to remember. Also setting a training clock for the body creates a pattern and the body responds more positively to the training sessions. 

There is scheduling flexibility for clients that have erratic work schedules. 

Personal Training Sessions are typically 50 minutes, but can range between 45-60 minutes. Each session I have a plan for you as I train each client to improve their overall strength and endurance. I provide a full health, fitness, and strength assessment when you begin your training program. I follow up with a new health, fitness, and strength assessment every 30-60 days thereafter. My training is designed to assure you are stronger and more fit each assessment. 

I provide you with a full cardio training program which encourages you to do that on your own 3 days a week, alternate days from resistance training with me, for a minimum of 20 minutes each day.

The fitness program I provide encourages you to participate in exercise a total of 4 hours a week, which leaves you with 164 hours a week for yourself.

Yes, I provide a nutrition plan for you, specifically for your genetic body type, your goals, your fitness level, and your available time to train.  

I ask my clients to give me 12 hours notice for cancellation or you will be charged a session. 

However, each session cancellation can be discussed at the time of cancellation. I am willing to work with each client individually depending on the situation. I will not charge you if it is an emergency. 

I honor the same policy, unless in the case of an emergency, and I cancel a session with you with less than 12 hours notice, I will give you one free session in return. 

When you invest in training sessions, there is no refund in most cases. However, there are cases for refund.

You have 60 to120 days to use your sessions when you begin your training or they will expire. However, there are cases for an extension.

12 sessions or less expire within 60 days of date of purchase, thereafter no refund.

13-24 sessions expire within 90 days of date of purchase, thereafter no refund.

25-36 sessions expire within 120 days of date of purchase, thereafter no refund.

Sessions can be given to another family member for a $75 transfer fee.

I will hold your sessions as long as a year for medical, family, or other significant circumstances that require you to be out of the gym, including long vacations, a death in the family, business travel, etc.

Also, I will refund a client within 120 days of cancellation within the timeframe above if they have proof of moving to another residence 20+ miles away from my training location or for medical reasons with a doctor note in which a client can no longer train with weights of any form - sitting, laying, or standing, any form of resistance training whether it be stretch bands or light hand weights, or any form of cardio training.