A Pilates instructor who gained weight through high-intensity interval training (HIIT) has revealed how her 3-2-1 method helped her lose 10 pounds and 11 inches.
Courteney Fisher, a fitness influencer and model, has more than 1.3 million followers on TikTok, where she shares how she transformed her body by combining Pilates and strength training.
The content creator, who uses the pseudonym @justtcocoo, went viral after speaking out about why she believes “less is more when it comes to training.”
“I did heavy, heavy lifting coupled with high-intensity HIIT workouts for so many years,” she explained. “I also did a lot of cardio.”
Courteney Fisher, a strength and Pilates instructor, has more than 1.3 million followers on TikTok, where she shares how she transformed her body
The fitness influencer said she lost 10 pounds and 11 inches in a year after combining Pilates with strength training. It is pictured in 2022 and 2023
The content creator, who uses the pseudonym @justtcocoo, went viral after speaking out about why she believes “less is more when it comes to training.”
COURTENEY FISHERS 3-2-1 WEEKLY METHOD
- Three days of strength training
- Two days of Pilates per week
- One day of cardio per week
Fisher recalled starting her day with a bike workout and ending it with a boot camp-style class.
“My cortisol levels were through the roof.” “My hormones were all over the place and my body was in a stressed state,” she said.
The stress she put on her body from her strenuous daily workouts led to binge eating and weight gain.
“I ended up feeling very, very discouraged and exhausted because I was putting so much strain on my body and I wasn't getting where I wanted to go,” she said.
Fisher explained that she was first introduced to Pilates after suffering a traumatic brain injury at age 15 and said it was one of the few workouts she could do.
Although she loved the exercises, she was initially apprehensive about doing Pilates because she feared she wouldn't burn “enough” calories.
The trainer said she only started seeing results when she stopped HIIT training and started incorporating Pilates into her strength training.
She now does three days of strength training and two days of Pilates per week, a combination that inspired her 3-2-1 method.
@justtcocoo
Quick reminder and reasons why Pilates and Sculpt are so transformative for our bodies✨ Pilates and Sculpt workouts help regulate your nervous system through deep breathing and low-impact movements, which in turn lower your cortisol levels. High cortisol levels lead to fluid retention in the body, weight gain, increased hunger and irritability. When we start doing low impact exercises like today and this week, we will begin to reduce cortisol levels and retain less water in the body. Another big thing that happens is that when we stop doing such high-intensity workouts and incorporate conscious, low-impact, deep core-focused workouts into our routine, our cortisol levels drop, which in turn lowers our hunger hormone, which makes it easier to stick to our nutritional goals. Consistency is crucial in both our training and our diet. When we combine our Pilates and strength training sessions, we can lower our cortisol levels, build lean muscle, strengthen smaller muscle groups that are often overlooked, increase range of motion and flexibility, and help you lose fat and stick to your diet!
♬ Original sound – Courteney Fisher
Fisher explained that she had been doing heavy weight training and high-intensity interval training (HIIT) for years, which put stress on her body and led to weight gain
Fisher said she only started seeing results when she stopped HIIT training and started incorporating Pilates into her routine
“The 3-2-1 stands for three days of strength training, two days of Pilates and one day for your conditioning work, your cardio,” she said.
“I love it when that day is just a long walk. So I really focus on getting those five workouts in every week and staying consistent with it.”
Fisher not only lost 10 pounds, but also a total of 11 inches off her body.
“I’m definitely the strongest I’ve ever been,” she said. “My body fat percentage has dropped tremendously and I'm so happy with where I am. “I'm just sticking with it now.”
“This is just your reminder that less is more,” she concluded.
Fisher now does three days of strength training and two days of Pilates per week, a combination that inspired her 3-2-1 method
Fisher explained that the 3-2-1 method means three days of strength training, two days of Pilates and one day of cardio per week
“I’m definitely the strongest I’ve ever been,” she said. “My body fat percentage has dropped tremendously and I’m so happy with where I am.”
Fisher's video has been viewed more than 750,000 times and received hundreds of comments since it was posted on October 24th.
Many fans were inspired to share how cutting back on their workouts helped them transform their bodies.
'100000%!!!! I literally went from the orange theory to a daily walk and a little weight lifting and lost 30 pounds before my wedding!' One person replied.
“I did the same thing! “I thought why not try Pilates and now I combine two days of it with two lifting days and a cardio day and I'm so happy with the way I look,” another explained.
“I'm learning that too!” Switching from 5 spins a week to walking, yoga and weights is great!' someone else added.