Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition

by David Eckoff · 3 comments

Just received my most recent fitness results, which I’m measuring over time via hydrostatic analysis, the gold standard and most accurate method for measuring body composition.

I’m publishing the results here, because a public commitment is a great motivational tool for staying on track to my goals.

In future posts, I’ll talk more about how I accomplished these results, with some suggestions for how YOU might achieve similar results.

Results Over The Last Four Months:

  • Body fat %: reduced from 15.7% to 12.1% (now in the 95th percentile for my age; further improvements are for athletic or cosmetic purposes, not necessarily for health)
  • Lean Muscle %: increased from 84.3% to 87.9%. It’s hard increasing muscle mass at the same time you’re decreasing body fat, so I’m pleased with the results, which I’ve accomplished through “Static Contraction Training“, a method of strength training that I first heard about from Tony Robbins. SCT has enabled me to get the greatest results in the least amount of time each week. To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training. Pete’s the best!
  • Cumulative Over The Last Eleven Months: Gained 6.5 pounds of muscle; lost 12.5 pounds of fat.Net, I’m well on my way of transforming my body through fitness and nutrition.My goals for the next quarter: 1) continue to increase functional strength; and 2) keep body fat constant and add 3-5 pounds of lean muscle mass.

Charts that show my results over the past eleven months, since February 2007:

Body Fat Percent:


Lean Muscle Mass Percent:


Change in Lean Muscle and Body Fat in Pounds:


newgripRelated strength training tip: I have been using NewGrips to cushion my palms and fingers and add strength to my grip so I can lift even heavier weights. NewGrips are made of neoprene and I’m finding are much better than traditional weight lifting gloves. I bought these, use them every workout and think these are the best weight lifting grips around. If you decide to get a pair, I’m linking to NewGrips with an affiliate link, meaning I get a token commission if you click from my link and purchase a pair of NewGrips from the manufacturer. – David Eckoff

Additional links:

  • Strength Training: Unpacking New “Streamline SR” Fitness Equipment (August 25, 2007)
  • Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):
  • Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )
  • Strength Training with Static Contraction Training: results after four months (November 23, 2006)
  • { 3 comments… read them below or add one }

    1 Michael Bailey January 15, 2008 at 5:37 pm

    Congrats David – that is great news and shows tremendous progress as well as commitment.


    2 Blake August 5, 2009 at 12:17 am

    Does this workout and equipment work. 50 years old , workout 4 days a week


    3 David Eckoff August 5, 2009 at 3:13 am

    To answer your question: like all workouts, it is what you do consistently that makes a difference. But yes, SCT has worked well for me.


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