KRISTIAN SCULPTED HIS IDEAL BODY IN JUST 10 WEEKS BY WORKING WITH A COACH AT ATP PERSONAL TRAINING.
ATP Personal Training client Kristian had never really thought that his ideal physique was attainable before he watched a friend transform his body with one of our programs.
How Did You First Hear About ATP Personal Training And Why Did You Choose Us?
I first heard about ATP Personal Training from a friend who had experienced his own dramatic transformation. He changed so much that I wanted to try this for myself.
The model of having a dedicated coach with an effective personalized plan for each individual was really attractive as was the clear focus on results. I was transitioning between jobs and had a bit of downtime from work so I decided to spend this time getting healthier and stronger.
What were the greatest challenges you faced?
Nutrition was the hardest aspect for me because I absolutely hate to cook. However, I was able to work out a plan that matched my lifestyle to my culinary ability and enthusiasm. I learned that regardless of your starting point you can make great improvements with nutrition and healthy food doesn’t have be bland and unappetising.
Did you find ATP’s D.N.A. coaching helped you to achieve your goals?
Yes. My daily routine is now set, I understand nutrition much better (still cheat sometimes), while I definitely keep activity level high!
My wife has observed that the biggest change is that I now plan my day such that I have time to get to the gym. Before I would fit everything else in to my day and inevitably I would end up skipping on training. Now it’s the first thing that goes in my diary. I feel better when I train, I’m more productive and I perform better at work. Exercise has moved from being a nice option to a non-negotiable.
Nutrition plays such a big role. We have at least 21 meals in a week, so I now make healthy meals the default choice, and restrict “cheat” meals to fewer than 3 per week. This allows me sustainable balance where I feel like I’m making great progress without making too many sacrifices.
What advice was most important to you when starting out?
Go easy on refeeds and non compliant “cheat” meals. It is much harder to burn these extra calories than it is to consume them! I didn’t realise the significance of diet at the start of the process, once I was made aware of this the results came much more easily.
"YOU STILL NEED TO DO THE WORK ON THE NON EXERCISE SIDE, BUT THE ATP MODEL IS THAT THEY SUPPORT YOU THROUGH YOUR DAILY CHALLENGES, STRESS, FOOD AND EVEN NIGHTS OUT."
How would you compare yourself from day one to now, in terms of fitness, mindset, physique and health?
Fitness – I am now so much fitter and stronger. The weights I use have increased dramatically since day one.
Mindset – I enjoy the process and I know what to look out for. I can stay on track pretty easily and it’s now become a habit so I don’t get stressed out. I know that I can have one off plan meal and get right back on track afterwards.
Physique – I am leaner with visible ab lines (most days!), and I’m much more muscular around the torso – just look at my photos!
Health – I am generally healthier, it’s hard to quantify but I just feel better. I have more energy throughout the day and my mood is better.
Kristian’s Gave Us Hi Top 5 Transformation Tips. Try These If You Want To Get In Shape Quickly
- Start with a goal in mind. The clearer the goal the more powerful the drive to achieve it.
- Master meal preparation! Meal prep is very important. Start with simple things, supermarkets have loads of options to make meal prep easier for you. Work with your coach to build a meal plan that matches your preferences.
- Be active outside of the gym. Plan your exercise days for the week, small changes can have a tremendous impact, simply getting off one bus stop earlier can dramatically boost your daily output.
- Measure your progress weekly. Seeing progress will keep you motivated and ensure that you stay the course.
- Enjoy your diet. You can make amazing progress and still eat socially as long as you keep your focus on the bigger picture.
What has surprised you most about the process of changing your body?
Motivation is the hardest part to sustain. Having a coach and buddy helps to maintain motivation at a high level. Having that accountability of someone checking in really helps to stay on track in the first month and after that it is much easier to rely on the systems you’ve created rather than needing consistently high levels of motivation.
I did not believe that this level of transformation was possible in just 10 weeks, but I have also never put in the consistent effort through the same sustained period. Having my coach Hyun work with me throughout the process as a partner in transformation has been invaluable. I couldn’t have done it without his support and guidance.
What advice would you give to someone trying to improve their own health and body?
Nutrition plays a big role. If you have 21 meals in a week, make healthy meals the default choice, and restrict off-plan or cheat meals to just 3. That worked well for me.
Go easy on cheat days, cheat day doesn’t mean it doesn’t count. It is hard to burn the calories later and you want to lose that sense of chasing a calorie target with exercise.
Now that you’ve upgraded your body and health, what does the next stage ‘beyond transformation’ look like for you?
I now plan to get back into sports while maintaining my nutritional behaviours. Going to the gym regularly is now one of my favourite things and the first thing that goes into my diary.
Would you recommend this experience with ATP Personal Training to your friends?
Only if they want to look their best and be healthier!
I think that any beginner or intermediate level fitness enthusiast would benefit a lot from going through this process of becoming healthier and learning a lot along the way to make it easy to maintain.