A Family Recommendation Sparked a New Routine to Lose Fat and Gain Muscle and Strength
Dr. Moran joined Pledge To Fitness® in May 2024 after being introduced by his daughter. What began as two sessions per week quickly increased to three. “I just wanted to stay in good shape,” he says. “ But then I started to see progress—and wanted more.” Dr. Moran has achieved his goal—body recomposition: losing fat and gaining muscle.
Building Strength and Body Recomposition Over Time
For Dr. Moran, staying healthy isn’t just about preventing illness—it’s about actively building strength, endurance, and physical confidence. After decades of running half-marathons, he knew the importance of cardio, but Pledge To Fitness® introduced him to a new level of training. With expert guidance from his coaches, he began focusing on muscle development, core strength, and functional movement—essential components of effective body recomposition.
By training three times a week at our Bellaire fitness studio and incorporating consistent running and core work on his off days, he’s created a well-rounded routine that supports both his athletic goals and everyday energy.
It’s not just about how he looks—it’s about how he moves through life with greater strength and intention, all hallmarks of a process focused on losing fat and gaining muscle.
Notable Body Recomposition, Backed by Data
Dr. Moran’s progress isn’t just visible—it’s measurable. Between May 13, 2024, and February 24, 2025, his regular Fit3D Body Scans revealed an impressive transformation in body composition. The chart to the left highlights his accomplishments: a significant reduction in fat, a notable increase in lean muscle, and a clear shift toward a leaner, stronger physique. It’s a textbook example of successful body recomposition—achieved through consistent effort and expert coaching in under a year.
Dr. Moran didn’t just lose fat—he gained strength, balance, and energy, all of which support his long-term health goals.
“What I appreciate most is that it’s not just about numbers—it’s about moving better, feeling stronger, and knowing I’m building a healthier body,” Dr. Moran says with satisfaction.
Consistency, Coaching, and Clear Fitness Goals
Now training three times a week, Dr. Moran also runs at Memorial Park on non-training days and finishes with core work. His focus is clear: increase muscle mass, reduce fat, and stay mobile—key pillars of body recomposition. “Looking like Bruce Lee with 30 extra years on you—that’d be something rare,” he jokes. But as we discuss in our blogs, it’s possible to grow muscle after 35!
The Power of Personal Training and Coaching
Dr. Moran thrives in an in-person setting. “Zoom isn’t for me—I need to be there,” he says. He trains with Pledge Coaches Andrés, Viviana, and Alan, and appreciates their expert guidance. “They want to see you progress. They push you—but you don’t get hurt.”
“I just wanted to be in good shape,” he says. “But I’ve started to see real results—more definition, better balance, and stronger performance overall.”
Better Nutrition, Thanks to Coaching and Technology
Dr. Moran’s transformation wasn’t just physical—it extended to his daily habits, especially nutrition. With guidance from the Pledge Team®, he began using MyFitnessPal to track his meals, becoming more intentional about his food choices.
He now follows a targeted plan with a tailored daily calorie goal, focusing on high-protein meals and reducing sugar and unhealthy fats. “My selection of food has changed,” he explains. “I’m more mindful now, and I hit my goals about 85% of the time.” While he still enjoys occasional treats like muffins or pancakes, his approach emphasizes balance over restriction. This mindset shift has provided him with more energy, greater clarity, and improved results in and out of the studio—a testament to sustainable fat loss and muscle gain.
How to Lose Fat and Gain Muscle: Dr. Moran’s Formula
Dr. Moran’s comprehensive approach to fitness has enabled him to achieve significant improvements in body composition, energy levels, and overall well-being. Here’s a breakdown of his method:
- Strength Training: Engages in three weekly sessions focusing on muscle development and functional movements at Pledge To Fitness® studio in Bellaire.
- Cardiovascular Activity: Incorporates consistent running, particularly at Memorial Park, to boost endurance and support fat loss.
- Core Work: Completes targeted core exercises on non-training days to enhance stability and overall performance.
- Nutrition Tracking: Utilizes MyFitnessPal to monitor meals, maintaining a high-protein, low-sugar diet tailored to his goals.
- Mindful Eating: Allows for occasional treats, emphasizing balance over restriction to sustain long-term adherence.
A Doctor Who Recommends Pledge To Fitness®
Dr. Moran often refers his friends and colleagues to Pledge. “It’s a great way to assess where you are and what you can and can’t do,” he says. “If someone really wants to get healthy, this is the place for them.”
“The staff at Pledge are fantastic—friendly, wonderful, and truly selective. The personalized attention you get is unmatched.” — Dr. Moran
Start Where You Are.
Whether you’re just beginning your fitness journey or aiming to build upon a strong foundation, Pledge To Fitness® offers personalized support every step of the way. Our team of certified professionals tailors each session to your goals, your body, and your lifestyle.
Frequently Asked Questions (FAQ)
- What is body recomposition?
Body recomposition refers to the process of simultaneously losing fat and gaining muscle, leading to a healthier and more toned physique. - Can beginners achieve body recomposition? Yes, beginners often experience rapid progress in body recomposition due to their body’s responsiveness to new training and nutritional stimuli.
- How important is nutrition in body recomposition? Nutrition plays a crucial role; consuming adequate protein and maintaining a balanced diet are essential for muscle growth and fat loss.
- Do I need to track my food intake?
While not mandatory, tracking food intake can provide valuable insights and help ensure you’re meeting your nutritional goals - How long does it take to see results?
Results vary, but with consistent effort in training and nutrition, noticeable changes can occur within a few months.