A while back, one of Pat’s clients posted on his Facebook page a before and after shot of himself, and it was impressive. Still a newcomer to Pat’s minimalist workout style, Dean has made some impressive progress in the past year – He lost 63 pounds in 2016 simply working out in his garage, focusing on the right exercises and the right application. He’s also an Inner Circle member.
I asked Dean to tell us more about his journey, mindset, and upcoming goals. Take a look at what this inspiring fella had to say –
Tell us a bit about yourself.
My name is Dean, I am 25 years old and when I grow up I want to be a pirate… Sorry I’m actually a trainee architect. Slightly less exciting however still very interesting in my opinion. Last Christmas (December 2015) I weighed 206lb (93.6kg) and one year on (and a month) I’m sitting at a healthier weight of 143lb (65kg) and a lot more strongerer.
Wow I never actually realised I’d lost that much does that sound mad?
What are your go-to keeping fit activities?
In the summer months I love sprints. Hill sprints, sled sprints, sprinting to the toilet… moving fast and powerfully can’t beat that feeling.
Winter months when the sun refuses to come out for more than an hour my go to’s are kettlebell complexes for the same reason as sprinting. Efficiency, power and getting sweaty.
What does a typical workout look like for you these days?
I’m currently recovering from man flu (which as we discussed is worse pain than labour) so I am not lifting anything to heavy and concentrating on mobility and stretching crawling and slow get-ups I’ve re-run a couple of the “light days” from the Extreme Kettlebell Challenge workouts. Once fully recovered,, I will be working on improving my double clean and press so I will be running some density training on this (something like the Prometheus Protocol which some dude called Pat Flynn made up) on Mon and Thurs then some pull-up work and a complex on Tues and Fri.
What’s your training philosophy?
Training philosophy- get in, get it done. Enjoy the day. I work out in the morning (4am) before the world around me is even a wake this is considered “Dean time” in my household. Having a young family and a full time job means my days and evenings are hectic to say the least so I find this the best time to get into my garage smash a workout walk the dogs and prepare myself for the onslaught of the day.
What’s your life philosophy?
Enjoy it, and don’t quit.
What was the biggest shift in your mindset from working with Pat/doing his programs?
I am not alone, I’ve worked out by myself in my garage for about 9 months before I found Pat’s Secret Group, and although I enjoy working out there are days when you feel like you can’t be arsed. But having the group to post and share really helped me stay motivated especially for the 21 day EKC accountability is a big driving force.
What strength/physical achievement are you most proud of?
Deadlifting 2 ½ x BW (last year’s goal)
10 un-broken pull ups (last year’s goal)
What were some of the biggest challenges you overcame while working with Pat?
His sense of humour… I joke. Nothing really, I like fasting. I practice the warrior diet so following his nutrition plans are hard but doable. Some of the complexes are really hard hitting but again this was expected as it is called a challenge. His plans are exactly what they say on the tin minimalist short-intense and awesome.
What strategies did you use to overcome those challenges?
I developed a sense of humour (bought it off a guy called Steve from eBay).
What goals are you working towards now?
My goal between now and June is to double clean and press 32kg bells for 5 clean reps.