{"id":6595,"date":"2024-04-21T06:48:56","date_gmt":"2024-04-21T06:48:56","guid":{"rendered":"https:\/\/atp.fitness\/hk\/?p=6595"},"modified":"2026-10-12T18:07:15","modified_gmt":"2026-10-12T18:07:15","slug":"samudra-stepped-out-of-his-comfort-zone-and-made-eye-catching-progress","status":"publish","type":"post","link":"https:\/\/atp.fitness\/hk\/blog\/samudra-stepped-out-of-his-comfort-zone-and-made-eye-catching-progress\/","title":{"rendered":"Samudra stepped out of his comfort zone and made eye catching progress"},"content":{"rendered":"\t\t
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Samudra stepped out of his comfort zone and made eye catching progress<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Samudra had been training for years but a wrist injury resulted in him gaining 11kg and he wasn't sure how to lose it. Working with ATP Personal Training gave him the confidence to try a different approach.<\/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
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Samudra had a lot of experience training before, he worked with personal trainers, he\u2019d trained on his own. He was strong\u2026 he\u2019d lifted some pretty heavy weights before. But he\u2019d injured his wrist which had really impacted his motivation and his ability to train and resulted in him putting 11kg on.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\"You don't need to do a huge amount of things, just make some small adjustments to your lifestyle, eat sensibly and workout regularly.\"<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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We spoke with Samudra’s coach Ryan to learn how he tailored the program to his unique requirements.<\/h3>

\u201cSamudra had experience in weight training prior to joining ATP. In his own program structure, <\/span>he was<\/span> chasing PRs for most compound lifts and had only gone up to 6RM in his repetition count. Soon enough, he injured his right wrist which meant he was unable to do any fitness training for up to half a year. He eventually went off-track with his nutrition and lost the motivation in his fitness journey.\u201d<\/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

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When we start working with clients we are really interested in what type of training they\u2019ve done in the past, lots of clients are relatively inexperienced in the gym but sometimes we get clients with more relevant in gym experience and the secret to getting fast results is to give them more of the work they\u2019ve been avoiding.<\/span><\/p>

Samudra had been chasing strength, which meant using lower reps and heavier loads. There is nothing wrong with this approach but it can place a heavy toll on recovery and over time the joints and soft tissue can get overwhelmed.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\"Stop waiting for the right time to start. The right time to start is now.\"<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Coach Ryan outlines the training strategy.<\/h3>

\u201cAfter joining ATP, we\u00a0 exposed Samudra to \u2018functional hypertrophy\u2019 which is advantageous because it aims to increase muscle mass while improving functionality and movement patterns. We exposed him to higher rep ranges than he was used to which caused further adaptation in the body.\u201d\u00a0<\/span><\/p>

\u201cThis approach to training emphasizes compound movements that mimic real life activities, promoting overall <\/span>strength<\/span>, stability & mobility. We diversified the training away from the powerlifting\/strength training barbell lifts and included more bodyweight, dumbbell and cable work which took his muscles and joints through a greater range of motion than before.\u201d<\/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

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Samudra\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
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What was the biggest challenge you faced working with Samudra?<\/b><\/h3>

“When I first started working with Samudra, he was not confident working within the caloric intake planned for him which aims to lose 1 KG of body mass per week as the caloric intake seemed ‘too low’. I advised him to try out the nutrition plan for 2 weeks and soon enough, the nutrition plan worked out for him and started losing weight consistently every week by completing his daily tracker tasks. The adjustment in perspective came from the fact that he had recently gained 11kg and now needed to drop body fat as a priority, whereas previously he had been leaner and had been able to eat far greater amounts of food at maintenance.”<\/span><\/p>

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“This is often one of the reasons that people struggle to lose weight, especially if they\u2019ve been athletic and sporty during their formative years when dietary patterns and behaviours are established.”<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\"If you want to change something do it now and you'll be happy you started.\"<\/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
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Corporate life can be overwhelming. We can devise a personalised plan for you to follow that will help you to thrive and get you results as good as Samudra's, whether you want a new Instagrammable body or simply want better work\/life balance.\u00a0\n<\/br>\nYour success story starts here \u2013 if you want to achieve life changing results then fill out the form at the bottom of the page now to get starter with your own fitness transformation journey.<\/a><\/h3>\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
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\n\t\tFrom ‘No Time, No Structure’ to Best Shape Ever: Tal’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
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\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
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\n\t\tYou’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
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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>