{"id":4850,"date":"2023-11-15T19:33:30","date_gmt":"2023-11-15T19:33:30","guid":{"rendered":"https:\/\/atp.fitness\/ae\/?p=4850"},"modified":"2023-12-26T07:18:00","modified_gmt":"2023-12-26T07:18:00","slug":"malcolm-achieved-a-total-fitness-overhaul","status":"publish","type":"post","link":"https:\/\/atp.fitness\/ae\/blog\/malcolm-achieved-a-total-fitness-overhaul\/","title":{"rendered":"Malcolm achieved a total fitness overhaul"},"content":{"rendered":"\t\t
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From Training Tune-up to Complete Overhaul: How Malcolm cut his body fat in half while gaining strength with a sustainable fat loss program at ATP Personal Training.\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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A skilled personal trainer has the power to transform your perspective on fitness and nutrition. Malcolm’s experience at ATP Personal Training with Coach Charis is proof\u00a0 of the transformative power of personal training. If you’re interested in starting your own health and fitness journey then you can’t afford to miss out on these valuable insights.<\/p>

Malcolm increased his strength dramatically and now lifts loads over twice his bodyweight, during the same period he was able to lower his bodyfat percentage from 20% to 10% whilst adding lean muscle tissue.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\"I came in expecting a simple tune-up, but didn't foresee that I'd get a complete overhaul which changed my entire outlook to training and nutrition.\"\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\"It was a revelation to me what could be accomplished with proper guidance even if I wasn't necessarily training any harder than I was previously\"\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Can you tell us about your experience with ATP Personal Training?<\/h3>

Sure. I decided to give PT a shot for the first time in my life to see if I could get some tips on how to revamp my usual routine and train safely.<\/p>

I came in expecting a simple tune up, but didn’t foresee that I’d get a complete overhaul which changed my entire outlook to training and nutrition.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\"I became the leanest I've been in my life, while still progressing my strength goals.\"\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Who was your coach and what was your experience like working with them?<\/h3>\nMy personal trainer’s name is Coach Charis. She was extremely attentive in understanding my goals and tailored a training and diet program for me. I started to see results almost immediately.\n

What aspects of Coach Charis’s approach did you appreciate the most?<\/h3>\nI appreciated the holistic approach she took towards training, in particular the focus on proper nutrition. As a result, I became the leanest I’ve been in my life, while still progressing my strength goals.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\"Most importantly, however, she is a great motivator and is fun to train with. It's been a while since I've looked forward to training this much.\"\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Can you tell us more about the results you achieved?<\/h3>

This can’t be overstated as it was a revelation to me what could be accomplished with proper guidance even if I wasn’t necessarily training any harder than I was previously.<\/p>

I incerased my Deadlift, Squat and Bench Press tremendously- I can now lift over double my bodyweight on both Squats and Deadlifts.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Did your Coach provide any additional advice on how to structure your training program?<\/h3>

Yes, she also offered great advice on how I could structure my training amidst my other fitness activities, such as long runs and cycling that I picked up during the COVID era, and which I had assumed were incompatible with strength training.<\/p>

Most importantly, she is a great motivator and is fun to train with. It’s been awhile since I’ve looked forward to training this much.<\/p>

I incerased my Deadlift, Squat and Bench Press tremendously- I can now lift over double my bodyweight on both Squats and Deadlifts.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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We spoke with Malcolm’s coach Charis Liew about the transformation process.<\/h3>

Charis, what has Malcolm achieved?<\/h3>

We broke down the overall strategy in to three main phases- initially we wanted to drop his bodyfat down to a healthier 15%. At the same time we really focussed on his strength- we revisited his form on the main lifts and exposed him to some novel training stimuli and different methods.<\/p>

Once we hit the baseline levels we had targetted we pushed on to drop his bodyfat down to photo shoot levels of leanness. This really revealed all of the muscle that we have built. Althoug his bodyfat dropped from 20% to 10% his bodyweight only dropped 4 kilos which shows just how much muscle he gained during the prccess.<\/p>

He also dropped his resting heart rate down from 51bpm to 44bpm. Not only is the leanest he has ever been but he is the strongest and heathiest too!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t

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Are you ready to learn more? Simply fill out the form at the bottom of the page and we will get in touch with details and next steps.<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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B<\/span>

Belinda Lam<\/p>

6 October 2026<\/p><\/div><\/span><\/div><\/span>

An absolute game-changer! \u2b50\ufe0f\u2b50\ufe0f\u2b50\ufe0f\u2b50\ufe0f\u2b50\ufe0f\u2b50\ufe0f\n\nHaving worked with several personal trainers in the past, I can confidently say that working with Ken Fong at ATP has been an amazing experience and the best investment I\u2019ve made for my health. Thanks to his professional guidance and expertise, I lost 5kg in just 3 months - after my 2nd pregnancy, I didn\u2019t imagine it was possible! Now I feel incredibly strong, energized, and healthy. \ud83e\udd29 my left knee pain is also completely gone by week 4!\n\nWhat truly sets Ken apart is his coaching style. He was never harsh or aggressive, and he never made me feel guilty. Instead, he was always patient and deeply respectful. Rather than just pushing for a quick number on the scale, he focused on a tremendous lifestyle change and helped me completely transform my daily habits for the long run.\n\nIf you want a top-tier trainer who motivates with kindness and expertise, look no further than Ken at ATP. \ud83d\udc4d\ud83c\udffc\ud83d\udc4d\ud83c\udffc\ud83d\udc4d\ud83c\udffc<\/p>