A busy London doctor reduces body fat by almost 50% but not with a rigorous routine- here's how he did it

Economic Times

2 days ago

You don't have to sacrifice your favorite foods or put in more hours at the gym to get lean. In just three months, 35-year-old London general practitioner Dr. Simon Doyle changed his body.
Dr. Simon Doyle, 35, decreased his body fat from 19% to 10% by combining full-body exercises, supersets, and smaller portions with a daily protein target.
He lost fat, gained muscle, and kept his balance with occasional treats without resorting to drastic dieting or more gym time.
Until a shoulder injury kept him out of the gym for over a year, London-based general practitioner Dr. Simon Doyle maintained a regular fitness regimen. During that time, he began to feel unwell and found it difficult to recover, as per a report by Business Insider. He modified his workouts to emphasize time-saving supersets and full-body exercises in order to build as much muscle as possible. He made the switch to smaller portions and set a protein goal while allowing for treats in order to gain weight.
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Doyle aimed to burn body fat and gain muscle and strength for a more toned, sculpted body.
He began working with Adam Enaz, a personal trainer who specializes in helping men in their 30s and 40s lose fat and gain muscle, in February.Without imposing strict dietary restrictions or extra gym hours, Enaz assisted Doyle in organizing his diet and exercise regimen over the course of three months.He claimed that he was able to reduce his body fat from an estimated 19% to 10% by making a few easy adjustments (measured via a smart scale).Doyle claimed that although he already routinely spent an hour at the gym before work Monday through Friday, his workout regimen was squandering time on different muscle groups. He began concentrating on more effective full-body training sessions instead, as per a report by Business Insider.Doyle also used a technique known as supersets, which involves doing two exercises back-to-back without completely resting, like rows and chest presses or dips and chin-ups.Doyle claimed that by keeping track of his workouts, he was able to increase the weight of his lifts, which is essential for muscle growth. Three sets of each exercise, with no more than 12 repetitions per set, were the norm for his sessions. To make it harder, he would raise the weight if he completed all 12 repetitions.Your calorie intake and protein intake determine how much fat you burn and how much muscle you gain. Doyle began tracking his caloric intake to ensure that he was eating fewer calories than he was expelling. He set a daily target of 138 grams of protein, or roughly 0.9 grams per pound of body weight, which is about what researchers advise for the best possible weight loss and muscle growth.Doyle's regular schedule enables him to occasionally indulge without deviating from his overall plan. He accomplished this by keeping his weekday workouts short and his meals sensible rather than punitive.Did Dr. Doyle follow a strict diet?Absolutely not; he ate in smaller portions, tracked his protein intake, and still enjoyed weekend treats.
How long were his workouts? Less than an hour, he used full-body training and supersets to save time and increase results.