Alec Knebeg, a 41-year-old office worker based in London, achieved a remarkable fitness transformation in just seven months. He made just a few straightforward changes to his diet and exercise routine. Employed at a bank, Knebeg spent years in the gym without seeing significant results, feeling frustrated and stuck in a routine that didn’t yield the desired outcomes.
“I’ve always been somebody who went to the gym, but I didn’t really know how to achieve what I wanted to do,” Knebeg shared in an interview with Business Insider. He described how he had been “plodding along” for years, following the same exercise regimen but failing to make real progress.
Earlier this year, Knebeg sought help from personal trainer Adam Enaz, who specializes in transforming men’s fitness. Enaz played a crucial role in revamping Knebeg’s workout regimen and refining his diet, helping him overcome a frustrating fitness plateau.
Knebeg’s transformation can be attributed to three major changes in his routine: lifting heavier weights with proper technique, setting a protein intake goal, and maintaining a calorie deficit.
Progressive Overload Drives Results
Knebeg began seeing significant progress after adopting a technique known as progressive overload. He explained that during his 20s and 30s, he avoided pushing himself with heavier weights, often stopping short of his potential.
Enaz encouraged him to increase the challenge of his workouts gradually, which forced his muscles to adapt and grow stronger over time. Knebeg started keeping track of his lifts, aiming to lift heavier weights and perform more repetitions. The goal was to work close to muscle failure, the point where he could not continue with proper form. Recent research suggests that training near muscle failure can promote muscle growth effectively.
Enaz pointed out that many individuals underestimate their training capacity without the guidance of a personal trainer. “In a normal, day-to-day person, what they consider failure is 20% short of what real failure is,” he explained. “Most people only really reach failure when they’re working with a PT.”
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Knebeg’s current workout routine consists of three to four sessions per week, each lasting about an hour. His sessions typically begin with a quick cardio warmup, followed by six to eight exercises. He utilizes supersets—performing back-to-back exercises without rest—to maximize efficiency. Additionally, he shifted from a split workout schedule to full-body workouts each session, which he claims has increased his energy levels and performance.
“I’ve been able to lift things I’ve never been able to do before. I’m kind of impressing myself because it’s things I didn’t think I could do,” he remarked.
Diet Tweaks Complement Exercise Gains
While Knebeg made substantial progress in the gym, he also implemented basic changes to his diet. He focused on consuming more protein and creating a calorie deficit to support muscle growth and fat loss. These dietary adjustments complemented his rigorous exercise routine and contributed to his overall transformation.
With the combination of effective workouts and improved eating habits, Knebeg has successfully transformed his fitness in a relatively short period. His journey underscores the importance of proper training techniques and dietary awareness in achieving fitness goals, inspiring others to consider similar changes in their own routines.
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