{"id":4704,"date":"2023-11-15T11:32:36","date_gmt":"2023-11-15T11:32:36","guid":{"rendered":"https:\/\/atp.fitness\/hk\/?p=4704"},"modified":"2023-12-13T08:18:45","modified_gmt":"2023-12-13T08:18:45","slug":"enoch-built-a-dramatic-muscular-new-physique-with-atp-personal-training","status":"publish","type":"post","link":"https:\/\/atp.fitness\/hk\/blog\/enoch-built-a-dramatic-muscular-new-physique-with-atp-personal-training\/","title":{"rendered":"Enoch built a dramatic muscular physique with ATP Personal Training"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4704\" class=\"elementor elementor-4704\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1912c33 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1912c33\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a06da1a\" data-id=\"a06da1a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-37f92f1 elementor-widget elementor-widget-heading\" data-id=\"37f92f1\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Enoch transformed his body the right way.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9e836f2 elementor-widget elementor-widget-text-editor\" data-id=\"9e836f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Now staying in shape is easy and allows him to live live to the max.<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bdcd171 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bdcd171\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bc7cda\" data-id=\"6bc7cda\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e70ac66 elementor-widget elementor-widget-image\" data-id=\"e70ac66\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Front-1024x1024.png\" class=\"attachment-large size-large wp-image-4536\" alt=\"\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Front-1024x1024.png 1024w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Front-300x300.png 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Front-150x150.png 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Front-768x768.png 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Front-12x12.png 12w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Front-96x96.png 96w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Front.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-80aef84 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"80aef84\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6cfe595\" data-id=\"6cfe595\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-11a479f elementor-widget elementor-widget-text-editor\" data-id=\"11a479f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Enoch has totally overhauled his physique and his outlook on health and fitness. He\u2019s built a great physique using sustainable methods and is able to take that new baseline to photo shoot ready in a matter of weeks.<\/span><\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-24dd350 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"24dd350\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f02614c\" data-id=\"f02614c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9681fc8 elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"9681fc8\" data-element_type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\t\"It was constant check-ins with JQ  as my coach\"\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fc7eae3 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fc7eae3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cc541e1\" data-id=\"cc541e1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0f703a7 elementor-widget elementor-widget-image\" data-id=\"0f703a7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Curls-and-Coaching-683x1024.jpg\" class=\"attachment-large size-large wp-image-4474\" alt=\"\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Curls-and-Coaching-683x1024.jpg 683w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Curls-and-Coaching-200x300.jpg 200w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Curls-and-Coaching-768x1152.jpg 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Curls-and-Coaching-1024x1536.jpg 1024w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Curls-and-Coaching-1365x2048.jpg 1365w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Curls-and-Coaching-8x12.jpg 8w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Curls-and-Coaching-150x225.jpg 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Curls-and-Coaching-scaled.jpg 1707w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/>\t\t\t\t\t\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-976b4db ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"976b4db\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8b4eceb\" data-id=\"8b4eceb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1dc3a20 elementor-widget elementor-widget-text-editor\" data-id=\"1dc3a20\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">He has made amazing progress with his physique and has been able to sustain his impressive transformation whilst pursuing career and life goals and enjoying his life here in Singapore.<\/span><\/p><p><span style=\"font-weight: 400;\">From beginning to end he now looks totally different. You wouldn\u2019t recognise his silhouette, the shoulder to waist ratio has totally changed.<\/span><\/p><p>Here is a breakdown of the process for his photoshoot preparation:<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a53163d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a53163d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b4cc468\" data-id=\"b4cc468\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e9adbdf elementor-widget elementor-widget-image\" data-id=\"e9adbdf\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Turn-1024x1024.png\" class=\"attachment-large size-large wp-image-4538\" alt=\"\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Turn-1024x1024.png 1024w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Turn-300x300.png 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Turn-150x150.png 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Turn-768x768.png 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Turn-12x12.png 12w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Turn-96x96.png 96w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Turn.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f708b6a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f708b6a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-36f89f1\" data-id=\"36f89f1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-95d8611 elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"95d8611\" data-element_type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\t\"I was at 68 kilograms, 23% body fat. Where I am at the moment is 59 kilograms and 9.3% today fat.\"\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d368d82 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d368d82\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2f6c320\" data-id=\"2f6c320\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-006e79f elementor-widget elementor-widget-image\" data-id=\"006e79f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Chest-Exercise-2-683x1024.jpg\" class=\"attachment-large size-large wp-image-4475\" alt=\"\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Chest-Exercise-2-683x1024.jpg 683w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Chest-Exercise-2-200x300.jpg 200w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Chest-Exercise-2-768x1152.jpg 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Chest-Exercise-2-1024x1536.jpg 1024w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Chest-Exercise-2-1365x2048.jpg 1365w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Chest-Exercise-2-8x12.jpg 8w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Chest-Exercise-2-150x225.jpg 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Chest-Exercise-2-scaled.jpg 1707w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/>\t\t\t\t\t\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-14e81cd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"14e81cd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-77c4da3\" data-id=\"77c4da3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-27b61c8 elementor-widget elementor-widget-heading\" data-id=\"27b61c8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">GOAL SETTING:<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5718037 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5718037\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e93a1ae\" data-id=\"e93a1ae\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-88b4566 elementor-widget elementor-widget-text-editor\" data-id=\"88b4566\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">The goal setting process has been integral to Enoch\u2019s success. For the most recent phase we set very specific targets.<\/span><\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ec31ec5 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ec31ec5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2827371\" data-id=\"2827371\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-91069ca elementor-widget elementor-widget-text-editor\" data-id=\"91069ca\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>PHASE 1<\/strong> &#8211; Lose 1-1.5% each month for the first 3 months.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>PHASE 2<\/strong> &#8211; drop another 1-2% in the last month.<\/span><\/li><\/ol>\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-54e72d1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"54e72d1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d30a919\" data-id=\"d30a919\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1b46133 elementor-widget elementor-widget-image\" data-id=\"1b46133\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Side-1024x1024.png\" class=\"attachment-large size-large wp-image-4537\" alt=\"\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Side-1024x1024.png 1024w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Side-300x300.png 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Side-150x150.png 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Side-768x768.png 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Side-12x12.png 12w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Side-96x96.png 96w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Enoch-Side.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6908656 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6908656\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f5dd9eb\" data-id=\"f5dd9eb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a556907 elementor-widget elementor-widget-text-editor\" data-id=\"a556907\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>We weren\u2019t in a particular rush with the process so we went at a pace that would allow Enoch to enjoy life. He\u00a0 was working from a good starting point so we set a very manageable and sustainable pace.\u00a0\u00a0<\/p><p>Once we had the goals in place we attached processes to the specific outcomes. What were the daily actions that would lead to Enoch achieving his goals? As always we look at process through the lens of Daily Routine, Nutrition and Activity- D.N.A.<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f0dc539 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f0dc539\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f04f733\" data-id=\"f04f733\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d5349f7 elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"d5349f7\" data-element_type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\t\"Discipline and determination. If you have the end goal in mind, you will follow the steps to make sure that you achieve that end goal.\"\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-da58469 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"da58469\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b1a2950\" data-id=\"b1a2950\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b4ecd3b elementor-widget elementor-widget-image\" data-id=\"b4ecd3b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/AS206581-1024x683.jpg\" class=\"attachment-large size-large wp-image-4465\" alt=\"\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/AS206581-1024x683.jpg 1024w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/AS206581-300x200.jpg 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/AS206581-768x512.jpg 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/AS206581-1536x1024.jpg 1536w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/AS206581-2048x1365.jpg 2048w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/AS206581-18x12.jpg 18w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/AS206581-150x100.jpg 150w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-56679f1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"56679f1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e4177bb\" data-id=\"e4177bb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69ebe3b elementor-widget elementor-widget-heading\" data-id=\"69ebe3b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">DAILY ROUTINE:<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bf11c49 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bf11c49\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6854e29\" data-id=\"6854e29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7420154 elementor-widget elementor-widget-text-editor\" data-id=\"7420154\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">We focussed Enoch\u2019s Morning and Evening routines around behaviours that would deliver the most benefit to him.<\/span><\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e87aace ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e87aace\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8ceed11\" data-id=\"8ceed11\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9079b9e elementor-widget elementor-widget-text-editor\" data-id=\"9079b9e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Morning Routine:<\/strong> Meal Prep for the day.<\/p><p><strong>Evening Routine:<\/strong> Additional Cardio training- we kept this to slower steady state which actually elicits a parasympathetic response rather than adding additional training stress.<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-154feb2 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"154feb2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-74f56ee\" data-id=\"74f56ee\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ed46cf1 elementor-widget elementor-widget-text-editor\" data-id=\"ed46cf1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>We had already addressed a lot of lifestyle behaviours around sleep and stress response earlier in Enoch&#8217;s journey so the focus here was in framing the day with behaviours that supported the logistics of getting in shape. Which is an area that is very commonly overlooked.<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-02979f7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"02979f7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c9611d3\" data-id=\"c9611d3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1dd8c1a elementor-widget elementor-widget-heading\" data-id=\"1dd8c1a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">NUTRITION:<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-960c7cc elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"960c7cc\" data-element_type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\t\"I knew the type of foods that I need to eat and the cardio that I need to do to maintain consistency.\"\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5025926 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5025926\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ea34a25\" data-id=\"ea34a25\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cb38c6e elementor-widget elementor-widget-text-editor\" data-id=\"cb38c6e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">The focus was to place Enoch in a calorie deficit whilst providing sufficient fuel to support his workouts and adequate protein intake to manage hunger and enhance recovery.<\/span><\/p><p><span style=\"font-weight: 400;\">Most days looked something like this:<\/span><\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-af48e9d ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"af48e9d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6aa9e09\" data-id=\"6aa9e09\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-185e69b elementor-widget elementor-widget-text-editor\" data-id=\"185e69b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>1600 KCAL<\/p><p><span style=\"font-weight: 400;\">P: 155 \/ F: 69 \/ C: 97 ( obviously we round these up)<\/span><\/p><p>BREAKFAST<span style=\"font-weight: 400;\">: 4-5 eggs with toast<\/span><\/p><p>SNACK: <span style=\"font-weight: 400;\">Protein Shake<\/span><\/p><p>LUNCH: <span style=\"font-weight: 400;\">150-200g Steak\/ 200g Chicken with Vegetables<\/span><\/p><p>DINNER: <span style=\"font-weight: 400;\">150-200g Steak\/ 200g Chicken with Vegetables<\/span><\/p><p>SNACK:<span style=\"font-weight: 400;\">\u00a0 Protein Shake<\/span><\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dfa230d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dfa230d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-18d74cd\" data-id=\"18d74cd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-258d1fc elementor-skin-carousel elementor-arrows-yes elementor-pagination-type-bullets elementor-pagination-position-outside elementor-widget elementor-widget-media-carousel\" data-id=\"258d1fc\" data-element_type=\"widget\" data-settings=\"{&quot;skin&quot;:&quot;carousel&quot;,&quot;effect&quot;:&quot;slide&quot;,&quot;show_arrows&quot;:&quot;yes&quot;,&quot;pagination&quot;:&quot;bullets&quot;,&quot;speed&quot;:500,&quot;autoplay&quot;:&quot;yes&quot;,&quot;autoplay_speed&quot;:5000,&quot;loop&quot;:&quot;yes&quot;,&quot;pause_on_hover&quot;:&quot;yes&quot;,&quot;pause_on_interaction&quot;:&quot;yes&quot;,&quot;space_between&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;space_between_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;space_between_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]}}\" data-widget_type=\"media-carousel.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-swiper\">\n\t\t\t\t\t<div class=\"elementor-main-swiper swiper\" role=\"region\" aria-roledescription=\"carousel\" aria-label=\"Slides\">\n\t\t\t\t<div class=\"swiper-wrapper\">\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-carousel-image\" role=\"img\" aria-label=\"Coach and CLient ATP 2\" style=\"background-image: url(&#039;https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Coach-and-CLient-ATP-2-scaled.jpg&#039;)\">\n\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-carousel-image\" role=\"img\" aria-label=\"Coach and Client Abs\" style=\"background-image: url(&#039;https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/10\/Coach-and-Client-Abs-scaled.jpg&#039;)\">\n\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-swiper-button elementor-swiper-button-prev\" role=\"button\" tabindex=\"0\" aria-label=\"Previous\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"eicon-chevron-left\"><\/i>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-swiper-button elementor-swiper-button-next\" role=\"button\" tabindex=\"0\" aria-label=\"Next\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"eicon-chevron-right\"><\/i>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"swiper-pagination\"><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d533402 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d533402\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d252abc\" data-id=\"d252abc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d9582bb elementor-widget elementor-widget-heading\" data-id=\"d9582bb\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">ACTIVITY:<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-88229f4 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"88229f4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3dabaa8\" data-id=\"3dabaa8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-12dcf34 elementor-widget elementor-widget-text-editor\" data-id=\"12dcf34\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Activity was kept simple and adaptable and repeatable.<\/span><\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-011f628 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"011f628\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a30dabe\" data-id=\"a30dabe\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d488ece elementor-widget elementor-widget-text-editor\" data-id=\"d488ece\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>3 WORKOUTS AT ATP<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full body each time<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performance focus on improving Chins ups and Squats as indicator lifts.<\/span><\/li><\/ul><p><b>2 WORKOUTS OUTSIDE GYM<\/b><\/p><ul>Mainly secondary exercises and isolation work. Arms, Shoulders, Abs, Calves and Upper Back.<\/ul><p><b>2-3 CARDIO<\/b> <b>SESSIONS<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Any equipment for 30-45 minutes. The actual machine didn&#8217;t really matter and we mixed it up to keep things fresh.\u00a0<\/span><\/li><\/ul>\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-21e7a07 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"21e7a07\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ba55f6a\" data-id=\"ba55f6a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-422f8fb elementor-widget elementor-widget-text-editor\" data-id=\"422f8fb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"font-weight: 400;\">Enoch has a relatively high training age for a client so we were able to use some more advanced loading concepts with him.<\/span><\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8a9c771 ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8a9c771\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0eb3bb8\" data-id=\"0eb3bb8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fd19caf elementor-widget elementor-widget-text-editor\" data-id=\"fd19caf\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>PHASE 1: <\/b>Descending Sets Plus Back Off Set\u00a0(12,10,8,6 + 15)<\/p><p><b>PHASE 2: <\/b>(5&#215;5)<\/p><p><b>PHASE 3:<\/b> Standard Sets (4&#215;8)<\/p><p><b>PHASE 4: <\/b>Wave Loading (7,5,3,7,5,3 &amp; 6,4,3,6,4,3)<\/p><p><b>PHASE 5:<\/b> 3 Weeks out from Photoshoot<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4bed6da ct-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4bed6da\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-513054f\" data-id=\"513054f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a87a736 elementor-widget elementor-widget-text-editor\" data-id=\"a87a736\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Switching the program up every 3-4 weeks kept the programming fresh and kept the client engaged.We also had the goals of really pushing strength levels during the process.<\/span><\/p><p><span style=\"font-weight: 400;\">Every stage long the way has recalibrated the Coach and Client relationship.<\/span><\/p><p><span style=\"font-weight: 400;\">After an intense push or transformation it is very normal for there to be a slight relapse as the body settles at a new weight.<\/span><\/p><p><span style=\"font-weight: 400;\">What we saw with Enoch was a textbook example of sustainable change.<\/span><\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-184eac6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"184eac6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e44b740\" data-id=\"e44b740\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-63f3493 elementor-widget elementor-widget-trustindex-addon\" data-id=\"63f3493\" data-element_type=\"widget\" data-widget_type=\"trustindex-addon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div>\n<script src=\"https:\/\/cdn.trustindex.io\/loader.js?5fcb0eb15fbc1439d366df5714a\" defer async><\/script>\n<\/div>\n\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<div class=\"elementor-element elementor-element-f29f98e e-flex e-con-boxed e-con e-parent\" data-id=\"f29f98e\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-85aa415 elementor-grid-3 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-widget elementor-widget-global elementor-global-4759 elementor-widget-portfolio\" data-id=\"85aa415\" data-element_type=\"widget\" data-settings=\"{&quot;item_ratio&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:1,&quot;sizes&quot;:[]},&quot;row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;columns&quot;:&quot;3&quot;,&quot;columns_tablet&quot;:&quot;2&quot;,&quot;columns_mobile&quot;:&quot;1&quot;,&quot;item_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"portfolio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-portfolio elementor-grid elementor-posts-container\" role=\"list\">\n\t\t\t\t<article class=\"elementor-portfolio-item elementor-post  post-7092 post type-post status-publish format-standard has-post-thumbnail hentry category-client-results tag-71 tag-male\" role=\"listitem\">\n\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/atp.fitness\/hk\/blog\/from-no-time-no-structure-to-best-shape-ever-tals-atp-transformation-at-50\/\">\n\t\t\t\t<div class=\"elementor-portfolio-item__img elementor-post__thumbnail\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full-300x300.jpg\" class=\"attachment-medium size-medium wp-image-7115\" alt=\"ATP Personal Training Hong Kong client results\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full-300x300.jpg 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full-1024x1024.jpg 1024w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full-150x150.jpg 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full-768x768.jpg 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full-96x96.jpg 96w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full.jpg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-portfolio-item__overlay\">\n\t\t\t\t<h3 class=\"elementor-portfolio-item__title\">\n\t\tFrom &#8216;No Time, No Structure&#8217; to Best Shape Ever: Tal&#8217;s ATP Transformation at 50\t\t<\/h3>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-portfolio-item elementor-post  post-2049 post type-post status-publish format-standard has-post-thumbnail hentry category-client-results tag-71 tag-male\" role=\"listitem\">\n\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/atp.fitness\/hk\/blog\/bryan-featured-personal-training-client\/\">\n\t\t\t\t<div class=\"elementor-portfolio-item__img elementor-post__thumbnail\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/20kg-of-fat-lost-in-18-weeks-at-ATP-Personal-Training-1-300x300.jpg\" class=\"attachment-medium size-medium wp-image-2051\" alt=\"Client who lost 20kg of fat in 18 weeks at ATP Personal Training\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/20kg-of-fat-lost-in-18-weeks-at-ATP-Personal-Training-1-300x300.jpg 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/20kg-of-fat-lost-in-18-weeks-at-ATP-Personal-Training-1-150x150.jpg 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/20kg-of-fat-lost-in-18-weeks-at-ATP-Personal-Training-1-768x768.jpg 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/20kg-of-fat-lost-in-18-weeks-at-ATP-Personal-Training-1-96x96.jpg 96w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/20kg-of-fat-lost-in-18-weeks-at-ATP-Personal-Training-1.jpg 900w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-portfolio-item__overlay\">\n\t\t\t\t<h3 class=\"elementor-portfolio-item__title\">\n\t\tBryan lost 20kg in 18 weeks with help from his ATP Personal Trainer\t\t<\/h3>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-portfolio-item elementor-post  post-6908 post type-post status-publish format-standard has-post-thumbnail hentry category-client-results tag-71 tag-male\" role=\"listitem\">\n\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/atp.fitness\/hk\/blog\/youre-never-too-old-to-get-started-john-lost-24kg-at-70-years-old\/\">\n\t\t\t\t<div class=\"elementor-portfolio-item__img elementor-post__thumbnail\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/Front-BA-300x300.jpg\" class=\"attachment-medium size-medium wp-image-6914\" alt=\"Client front view before and after at ATP Personal Training\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/Front-BA-300x300.jpg 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/Front-BA-1024x1024.jpg 1024w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/Front-BA-150x150.jpg 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/Front-BA-768x768.jpg 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/Front-BA-96x96.jpg 96w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/Front-BA.jpg 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-portfolio-item__overlay\">\n\t\t\t\t<h3 class=\"elementor-portfolio-item__title\">\n\t\tYou&#8217;re never too old to get started: John lost 24kg at 70 years old\t\t<\/h3>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\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<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Enoch transformed his body the right way. Now staying in shape is easy and allows him to live live to the max. Enoch has totally overhauled his physique and his outlook on health and fitness. He\u2019s built a great physique using sustainable methods and is able to take that new baseline to photo shoot ready [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":4539,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28],"tags":[70],"class_list":["post-4704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-client-results","tag-male"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Enoch built a dramatic muscular physique with ATP Personal Training - ATP Personal Training<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atp.fitness\/hk\/blog\/enoch-built-a-dramatic-muscular-new-physique-with-atp-personal-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Enoch built a dramatic muscular physique with ATP Personal Training - ATP Personal Training\" \/>\n<meta property=\"og:description\" content=\"Enoch transformed his body the right way. 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