- Personal trainer Stefanie Tsengas says she helped client Haylee Corron burn fat and build muscle in eight months.
- Tsengas first had Corron master the basics and then make small progress each week, she said.
- She said she split the workouts into pushing, pulling and leg exercises to hit all parts of the body.
Haylee Corron, 21, was insecure when she first walked into the gym, according to personal trainer Stefanie Tsengas. The Cleveland-based trainer said at their first meeting a year ago, Corron wasn’t sure how to start an exercise routine, but wanted to lose fat, build muscle and gain more confidence. in his body.
Tsengas said she used Corron’s goal to create a twice-weekly workout plan that would hit the whole body and then gradually build on it for the best results. Corron said Tsengas often pushed her beyond her comfort zone, but showed her just how capable her body was.
Not only has Corron exceeded Tsengas’ expectations at eight months, but she’s also gained the confidence to regularly hit the gym on her own two to three times a week in addition to their sessions together.
Tsengas said adding a little more weight and reps each week is how she and her clients see results.
Olivia Wenger / Courtesy of Stefanie Tsengas
Corron first mastered the basics
As a newcomer to the gym, Tsengas said Corron’s initial program focused on mastering basic exercise technique. She said she started Corron mostly on machines because they help stabilize your body and are easier to perform correctly.
Tsengas met with Corron two days a week, which she says is the average amount most people commit to. Since Corron wasn’t looking to build a specific muscle, Tsengas said she split her workouts into pushing, pulling and legs, an effective way to make sure you hit every part of the body. Corron did pushing and pulling exercises one day, Tsengas said, and legs the other.
Push-up exercises primarily target the chest, shoulders, and triceps. Tsengas started Corron with pushing exercises like the chest press, chest fly, shoulder press, dumbbell side raises, front raises, rear delt fly, and cable tricep pushes.
Tsengas said the pull-up exercises mainly hit the back and biceps. She said side pulls, one-arm dumbbell rows, pull-ups and bicep curls were all part of Corron’s original program. A leg day for Corron included exercises like squats, hip thrusts, lunges, leg extensions and leg curls, she said.
Tsengas added a little more every week
Tsengas said she made sure Corron progressed bit by bit each week. She gradually took her off the machines and made sure Corron noted her workouts so she could add them to each session.
“It’s always about increasing, whether it’s doing an extra rep, adding an extra set, changing the tempo, changing the weight,” she said.
This concept, Tsengas said, is called progressive overload, which is when you continually increase the physical demands of your body in order to maximize gains.
Corron said there were many times when she felt like a workout might be too much for her, but she was often surprised at what her body was ready for. She said she quickly gained confidence seeing how far she was progressing.
Tsengas also targeted specific muscle groups Corron wanted to work on, such as the shoulders and glutes.
Left: Corron at 0 weeks Right: Corron at 8 months
Courtesy of Stefanie Tsengas
Corron said she started seeing more muscle definition about two months later, but noticed the most noticeable fat loss and muscle gain when Tsengas was shot at eight months. Corron said she also became much more confident in the gym seeing how effective the program was. She has been training with Tsengas for over a year now.
Consistency and commitment are key
Consistency is the most important part of starting an exercise program, Tsengas said. Sticking to a program through mental and physical blocks, she said, was Corron’s biggest challenge.
Corron said training with Tsengas taught her that progress is often slow, but having more confidence in herself and her body made her trust the process.
“Since I started with her until now, I see a lot of changes in me that I’m very happy about. But now I just want to keep going, keep going,” she said.
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