Pilates coach who ended up GAINING weight while doing grueling HIIT workouts reveals the 3-2-1 method that helped her to drop 10LBS – and lose 11 INCHES from her figure

By James On Dec 13, 2023

A Pilates coach who gained weight through high-intensity interval training (HIIT) has revealed how her 3-2-1 method helped her lose 10 pounds.

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 handle @justtcocoowent viral after she shared why she believes 'less is more' when it comes to your workouts.

“For years I did heavy, heavy strength training combined with high-intensity HIIT-style workouts,” she explained. “I also did a lot of cardio.”

Courteney Fisher, a strength and pilates coach, 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 in a year after combining Pilates with strength training. She is pictured in 2022 and 2023

The content creator, who goes by the handle @justtcocoo, went viral after sharing why she believes 'less is more when it comes to your workouts'

COURTENEY FISHER'S 3-2-1 WEEKLY METHOD

Three days of strength training
Two days of Pilates per week
One day of cardio per week

Fisher recalled how she would start her day with a cycling workout and end it with a boot camp-style class.

'My cortisol levels went 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 during her grueling daily workouts led to her binge eating and weight gain.

“I ended up feeling really discouraged and exhausted because I was pushing my body so hard 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 15and said it was one of the few workouts she could do.

Even though she loved the exercises, she was initially hesitant to do Pilates because she worried she wasn't burning “enough” calories.

The trainer said she only started seeing results when she stopped doing HIIT workouts and started incorporating Pilates into her strength training routine.

She now does three days of strength training and two days of Pilates a week, a combination that inspired her 3-2-1 method.

@justtcocoo
Quick reminder and reason why pilates and sculpting is so transformative for our bodies✨ Pilates and sculpting workouts will help regulate your nervous system thanks to the deep breathing and low impact movements which will in turn lower your cortisol levels. High cortisol levels cause fluid retention in the body, weight gain, increased hunger and irritability. When we start doing low-impact workouts, like today and this week, we will lower cortisol levels and store less water in the body. Another big thing that happens is that when we stop doing such high-intensity workouts and incorporate low-impact, deep-core, low-impact workouts into our routine, our cortisol levels drop, which then drops our hunger hormone, making it easier to stay consistent with our nutritional goals. Consistency is key with both our workouts and our diets. When we combine our Pilates and strength training workouts, we can lower our cortisol levels, build muscle mass, strengthen smaller muscle groups that are often overlooked, increase mobility and flexibility, and help you lose fat and stick to your diet!
♬ original sound – Courteney Fisher

Fisher explained that she did heavy strength and high-intensity interval training (HIIT) for years, which put stress on her body and made her gain weight.

Fisher said she only started seeing results when she stopped doing HIIT workouts and started incorporating Pilates into her routine

“The 3-2-1 means three days of strength training, two days of Pilates and one day dedicated to your conditioning work, your cardio work,” she said.

“For me, I love that day is just a long walk. So I'm really focusing on getting in five workouts every week and staying consistent with that.”

Not only did Fisher lose 10 pounds, but she also lost a total of 11 inches on her body.

“I'm definitely the strongest I've ever been,” she said. 'My body fat percentage has dropped massively and I am so happy with where I am now. I'm just holding on 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 a week, a combination that inspired her 3-2-1 method

Fisher explained that the 3-2-1 method involves 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 am so happy with where I am now'

Fisher's video has been viewed more than 750,000 times and received hundreds of comments since it was posted on October 24.

Many fans were inspired to share how cutting back on their workouts helped them transform their bodies.

'100,000%!!!! I literally switched from Orange Theory to a daily walk and a bit of weight lifting and lost 10kg before my wedding!' one person responded.

'I did the same! I thought why not try Pilates and now I'm mixing two days of that with two lifting days and a cardio day and I'm so happy with how I look,” another explained.

'I'm learning this too! Switching from spinning 5 times a week to walking, yoga and weights is great!' someone else added.