I've been a member of the gym for a couple of years now, although I've only just begun getting 'stuck' into it recently. I've decided to use a personal trainer and he really does work my *** off! He has given me strict routines and a new diet - before training commenced, according to tests my body fat was reported to be around 8%.

Now, into my third week of training and strict nutrition, it turns out after second tests that I have lost half my body fat, so I now only have 4% body fat and in its place I have gained nearly 3kg of muscle.

I have two personal training sessions a week, followed by another one on my own per week. Instead of eating cereal, McDonald's for lunch and pasta for dinner I now eat:

3 boiled eggs, a can of tuna, a whole chicken *** with salad for lunch, an apple, a banana and chicken stir fry for dinner, complimented with 3 protein shakes a day.

Now, is this ture? Have I lost 4% body fat and gained 3kg of muscle??

I'd appreciate your response! Or because it costs $60 per half an hour session with the trainer - is he trying to keep me coming back and/satisfying his ego?

Many thanks. 

Well done!

I'd kill to be able to lose half my body weight in that period of time.  Althought I think I might have a few more % to lose than yourself. 

Those personal trainers, are they any good? do they really get you to work harder than you would normally? or is it just that you feel more obligated to exercise because otherwise you would be wasting the money?

They are amazing figures.  I would think that with only 3 workouts per week putting on 3 kgs of just muscle in just 2 or 3 weeks is a little hard to believe.  No doubt you could have put on 3 kilos with all of that food you are eating, but I'm not sure if all of that would be muscle.

A body fat level of 4% is extremely lean, this is a level that you would see on elite athletes (even 8% is very lean).  At a level of 4% you would expect to see every muscle in your body clearly (ie a 6 pack, and you should barely be able to pinch any fat from anywhere).

Whilst I wouldn't like to say it's impossible, it might be an idea to get a second opinion- ask your trainer for a copy of your results and get someone else to do a body fat test on you and compare.

Regardless of the results it sounds like you are getting leaner and more muscular which is a good thing....but that diet sounds pretty hardcore, and is not what we would recommend for anyone besides a body builder!!!

Hi Tim.

If you are only at 4% body fat then please do not go any lower, unless it is short term and for a body building or body fitness competition.

Please consider the following brackets for Body Fat for men

Athletic 6% and 13%.  Fitness 14% - 17%.  Acceptable 18-25%

For your body to remain functional getting down lower than 4% is extremely dangerous. 

However, in my opinion, you should ensure you do not lower your body fat percentage any lower or risk health complications.  The human body needs a little fat for protection and insulation of vital organs and tissues.  It also helps to regulate body temperature.  Fat is also the main form of body energy storage.  Drop it too low and risk serious health complications.

I started my weight loss journey at 63% body fat, am currently down to 35% and aim to reach 20-24%  I am female so that is considered a healthy "fitness" level of body fat.

Using a personal trainer is a good motivational tool, and they are brilliant in teaching you about exercise, and the correct method, posture etc.  To avoid injuries I believe it is essential to see a trainer occassionally if for no other reason but to have him/her ensure your technique is good.  I've seen one almost weekly for the last 2 years to help me myself but if your trainer is telling you or encouraging you to lose more body fat then please change trainers. A trainer is there to help you get/stay healthy.

Your subject line says it all "EXTREME"

If I were you I would concentrate on building muscle and increasing fat to a healthier level.  Good luck.

Hi Rainbow Girl

Yes, using a personal trainer does have benefits.  I've used one almost weekly for 2 years now.  I was morbidly obese at 63.5% Body Fat.  When I started exercising I learnt how to use equipment by copying others but due to my size was not performing the right movement thus straining muscles and tendons.  It was due to injury that I decided to talk to a trainer.  She taught me which equipment was best for my size, how to perform exercises safely.  I have never looked back.  After 2 years I'm down to 35% Body fat and fitter than I thought possible.  I'm still overweight but I'm getting somewhere and I put alot of that down to my trainer.

I still rely on a trainer weekly for three main reasons.  Firstly, additional motivation. You HAVE to go to the gym at least once a week cause you've hired someone. Secondly, the intensity.  A trainer works you harder than you can work on your own.  I think I've gotten pretty hardcore by myself to the point that many girls wont work out next to me for fear I'll show them up, but my trainer still pushes me beyond what I thought possible when I have my session.  This not only increases your fitness but your confidence.  You will be amazed at what you can accomplish when asked to.  Lastly, I dont have a training partner, so for me using a personal trainer means I can also do some partnered work, like boxing or medicine ball throws etc.

A trainer, through trained eyes, can see when you are not working to your maximum effort and encourages you to go harder.  They also vary exercises so you dont get bored.  I've seen many people come and go from my gym simply because I see them get bored with working out.  You only ever see them do a few things day in day out and funnily enough they stop coming.  A trainer keeps it interesting. 

See a trainer.  If not on a regular basis then ask for a workout program every 6-8 weeks.  Change it up, use their training and skills to keep you enjoying your training and to learn proper technique.  Even the positions of your hands and feet work different muscles.  You would be surprised at the amount of variation a trainer can provide.   You certainly wont regret it.