How Rachel Lost 15 Pounds and 6% Body Fat in Just 90 Days

In this episode I interview Rachel, who recently completed my 90-day coaching service and dropped 15 pounds and 6% body fat, while getting stronger on all of her key lifts.

Before finding me and my work, Rachel didn’t look unhealthy, overweight, or feeble, but that’s how she felt.

Like many women, she was an avid runner who avoided weightlifting because she thought it would make her look “bulky” and “manly,” and especially because she’s tall and has relatively broad shoulders for a woman.

Also like many women, Rachel had subjected herself to all kinds of starvation and fad diets over the years, which had taken their toll both physically and emotionally. She was confused, she was frustrated, and she was starting to feel hopeless.

Then she stumbled across this podcast, liked what she heard, started applying my teachings, and was thrilled with the results.

Once she starting eating and training properly, the improvements came quickly, and she realized that gaining muscle in the right places in her body and reducing her body fat percentage is the key to getting the body she really wants—a lean, athletic, toned body, not a blocky, masculine one.

Rachel’s next step was signing up for my one-on-one coaching service, and now, about a year into her transformation journey, she’s looks and feels better than ever before and is really just getting started.

So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you in your personal journey, then this episode is for you.


4:58 – What was your diet and fitness like before and after our coaching program?

6:57 – How many push ups can you do now?

7:21 – Where are you at with your dumbbell bench press?

7:47 – Were you concerned about getting bulky while gaining strength?

12:49 – What was your diet and fitness like before our coaching program?

15:14 – How did you find our coaching program?

15:42 – How was your transition into our diet plan?

19:12 – What was your meal plan like during our coaching program and how did it compare to your previous diets?

26:08 – What was your exercise routine before you started our coaching program?

26:17 – Why was the gym intimidating to you?

29:08 – How much cardio and resistance training did you do on our coaching program?

33:49 – What are your current goals?

Mentioned on the Show

Muscle for Life Coaching


Oh and if you like this episode want to be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTubeSoundcloudSpotify, iHeartRadio, or Google Play and subscribe.

Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!

What did you think of this episode? Have anything else to share? Let me know in the comments below!


I’m Mike and I’m the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like my articles, then you’ll love my bestselling books. They’ll show you exactly what you need to do to build muscle and lose fat without hating your diet or living in the gym.

If you’re a guy, check out Bigger Leaner Stronger, and if you’re a girl, Thinner Leaner Stronger is for you.

If you want a “paint-by-numbers,” step-by-step blueprint for building a muscular, lean, strong body…faster than you ever thought possible…then you want to check out my bestselling books.

Here’s a little sneak peek of what you’ll learn inside…

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
  • A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.
  • And a whole lot more!

The bottom line is you CAN achieve that “Hollywood body” without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

Bigger Leaner Stronger

Bigger Leaner Stronger

Thinner Leaner Stronger

Thinner Leaner Stronger

Original »