{"id":1875,"date":"2023-04-14T10:10:01","date_gmt":"2023-04-14T10:10:01","guid":{"rendered":"https:\/\/atp.fitness\/hk\/?p=1875"},"modified":"2026-10-12T18:42:40","modified_gmt":"2026-10-12T18:42:40","slug":"mo-featured-atp-personal-training-client-lost-23kg-in-16-weeks","status":"publish","type":"post","link":"https:\/\/atp.fitness\/hk\/blog\/mo-featured-atp-personal-training-client-lost-23kg-in-16-weeks\/","title":{"rendered":"Mo lost 23kg in 16 weeks with help from his ATP Personal Trainer"},"content":{"rendered":"\t\t
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Mo lost 23kg and sculpted an impressive physique thanks to his ATP Personal Trainer<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Mo, a Manager at Google lost 23kg, recalibrated his lifestyle and overcame a family history of diabetes.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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How did you first hear about ATP Personal Training?<\/h3>\nI was referred directly by a friend – Janna<\/a>, who achieved absolutely incredible results with ATP Personal Training, and is still in amazing shape now! It was a combination of Janna\u2019s strong results and the way she described your focus on a truly sustainable approach that really made your methods stand out to me from the many other gyms.\n\n<\/div>\n
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Why did you decide that now was the right time to get started?\nWhen the circuit breaker measures were announced, I decided it was a good opportunity to get back to living a more active lifestyle.\nMy main motivation for my desire to get fitness back as a regular part of my lifestyle was around issues of health within my family. My family has a history of diabetes and high blood pressure and I didn’t want that to be something that was going to be a part of my life if there is a chance I can avoid it. So this newer lifestyle of eating clean, healthy food and working out more regularly, will put me in a better position to try and avoid that.<\/div>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\"THE MOST IMPORTANT THING THAT I TOOK AWAY FROM THIS EXPERIENCE WAS JUST GETTING BACK IN THE SADDLE, GETTING BACK BACK ON THE HORSE AND MAKING SURE THAT YOU CAN BE MORE CONSISTENT OVER TIME.\" <\/h3>\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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How has the experience been so far?<\/b><\/h3>

It’s definitely been a roller coaster for sure. I would be lying if I said it was this perfect optimal trajectory the whole time, but I think that’s what’s beautiful about it, is there are going to be moments where you’re doing really well and you’re in a groove and then there’s going to be those moments where maybe you have a cheat day or you slip up.<\/p>

But I think the most important thing that I took away from this experience and learning was just getting back in the saddle, getting back on the horse when you fall off and making sure that you can be more consistent over time and, and looking back and celebrating the milestones along the way.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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What were the greatest challenges you faced moving to a new, healthier lifestyle?<\/b><\/h3>\n

The greatest challenges for me were: 1 – Monitoring my food intake, <\/span>2 – learning more about macros and 3, r<\/span>esisting temptation<\/span><\/p>\n

The holistic lifestyle approach with ATP Personal Training definitely helped me to overcome these challenges. I learned so much about the macros in certain foods and was shown how to create my own meal ideas that will help me sustain my results into the future. Keeping my daily activity level high was also a good emphasis because it helped get me off the couch.<\/p>\n<\/div>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\"MY FRIENDS WERE BLOWN AWAY BY MY WEIGHT LOSS! IN TOTAL I LOST 23KG WORKING WITH ATP PERSONAL TRAINING. EVERYONE WAS VERY SURPRISED AND PROUD OF MY PHYSICAL TRANSFORMATION.\" <\/h3>\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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What has been the greatest difference in your life since working with ATP Personal Training?<\/b><\/h3>\n

Since working with an ATP Personal Trainer I can say that there have been a number of big improvements. My self-confidence, knowledge of food, general happiness and well-being have all increased dramatically.<\/p>\n

Nutrition has been so important, that was an area where I feel like online, there’s so many different resources. Everyone feels like they have the perfect recipe for you. And mainly my biggest confusion point was just understanding what was best for my body and my personal goals as well. And having my coach to be able to educate me, on understanding the macro breakdown for the typical foods I eat and then finding more suitable foods from a macro perspective that were still delicious and something I could enjoy. And then getting feedback along the way as we tweak, as we shift our goals, moving forward through the journey, modifying the macro balance along the way. I think that was something that was invaluable and I’m really grateful for what I was able to learn through that.<\/p>\n

My friends were blown away by my weight loss! In total I lost 23kg working with ATP. Everyone was very surprised and proud of my physical transformation.<\/p>\n

My Coach has been awesome, she’s been my biggest cheerleader, she’s not afraid to push back when I complain, she’s been consistent with showing up 7:00 am Monday, Wednesday, Friday for me, which is, of course appreciated working around my work schedule. And she’s always responsive on WhatsApp when I have random questions throughout the week.  Even if she doesn’t have the immediate answer off top of her head, which is very rare, she’ll do the due diligence to follow up and get back to me, which is always appreciated.<\/p>\n<\/div>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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How would you compare yourself from day one to now, in terms of fitness, mindset, physique and health?<\/b><\/h3>

Comparing myself today to how I was on day one, I now have a much better understanding of what foods I should be eating and which ones I should have in moderation or even not at all!\u00a0 I am also always thinking about staying active because now I fully understand how that impacts my happiness and well-being.<\/p>

Moving forwards, I plan to implement dieting periods occasionally to ensure I can maintain a healthy body fat level and good physical appearance, but fundamentally my new lifestyle means that my new \u2018normal\u2019 is a big improvement from what it used to be.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\"MY FAMILY HAS A HISTORY OF DIABETES AND HIGH BLOOD PRESSURE AND I DIDN'T WANT THAT TO BE A PART OF MY LIFE IF THERE IS A CHANCE I CAN AVOID IT.\" <\/h3>\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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Try these 4 tips that helped me when I was learning how to upgrade my lifestyle to a healthier one:<\/h2>
  1. Learn from an expert<\/b>

    Open your mind to learning about new things from experts and ask plenty of questions to understand the process more and get the full experience. As a result of this process with ATP Personal Training I am more cognizant of what I need to do around food and fitness to achieve what I want to achieve. I have the roadmap now, I just need to execute!<\/p><\/li>

  2. Trust the experts<\/b>

    Whilst it is important to understand the process, ultimately you have to place your trust in the experts. I was surprised by how long it took to change both physically and mentally – but the length of time it takes doesn\u2019t matter in the end; putting in\u00a0 months of effort to change 28 years of unhealthy eating was 100% worth it!<\/p><\/li>

  3. Take photos to track changes<\/b>

    Take progress photos and\/or find someone\/something who can help you stay accountable or on track in your low moments.<\/p>Personally, I thought I\u2019d see different physical differences with respect to certain weight\/body fat distribution results. My coach helping me by taking progress photos and helping me stay on track really made all the difference.<\/li>

  4. Find a balance that works for you<\/b>

    I\u2019ve definitely been able to find a good balance between my dieting season and the times when I just want to concentrate on enjoying life. Finding your own balance that allows you to be healthy, while at the same time maintaining good mental health and happiness is most important in staying sustainably healthy.<\/p>

    Moving forwards, I plan to implement dieting periods occasionally to ensure I can maintain a healthy body fat level and good physical appearance, but fundamentally my new lifestyle means that my new \u2018normal\u2019 is a big improvement from what it used to be.<\/p><\/li><\/ol><\/div><\/div>

    If there\u2019s one thing you would recommend to someone about to start their fitness journey, what would it be?<\/b><\/h3>

    Just start! Getting started is by far the hardest part. Get to the starting line and ATP will help you take the first step. Learn to trust the process and make sure you celebrate all the small wins along the way. Be kind to yourself when you make mistakes with your diet and make sure you get back on the horse straight away.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    \"Anyone can benefit from this experience - whether you're looking to be healthy, lose weight, or gain muscle - it can work for you!\" - get started by filling the form below<\/a><\/h3>\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\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>