{"id":7493,"date":"2026-10-08T08:22:02","date_gmt":"2026-10-08T08:22:02","guid":{"rendered":"https:\/\/atp.fitness\/hk\/blog\/cheryl-xu-transformation\/"},"modified":"2026-10-12T18:50:32","modified_gmt":"2026-10-12T18:50:32","slug":"cheryl-xu-transformation","status":"publish","type":"post","link":"https:\/\/atp.fitness\/hk\/blog\/cheryl-xu-transformation\/","title":{"rendered":"Cheryl lost 6.4kg and cut her body fat to 17.8%"},"content":{"rendered":"<style id=\"atp-story-css\">.atp-story{--ink:#131313;--body:#333333;--meta:#8A8A8A;--orange:#FF500B;--line:#E9E9E9;--tint:#FFF6F2;font-family:'Inter',sans-serif;color:var(--body);background:#FFFFFF;line-height:1.65;-webkit-font-smoothing:antialiased}.atp-story *{box-sizing:border-box;margin:0;padding:0}.atp-story img{max-width:100%;display:block;border-radius:10px}.atp-story .as-wrap{max-width:820px;margin:0 auto;padding:0 24px}.atp-story 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.as-quote--punch::before{font-size:44px}}.atp-story .as-progs{max-width:70ch;margin:0 auto;padding:0 24px 8px;text-align:center;font-size:13.5px;color:#8A8A8A;line-height:1.6}.atp-story .as-progs a{color:#FF500B;text-decoration:none;font-weight:600}.atp-story .as-progs a:hover{text-decoration:underline}.atp-story .as-graphic{margin:22px 0}.atp-story .as-graphic svg{width:100%;height:auto;display:block}.atp-story .as-graphic .gfx-m{display:none}@media(max-width:620px){.atp-story .as-graphic .gfx-d{display:none}.atp-story .as-graphic .gfx-m{display:block}}.atp-story .as-gallery{margin:22px 0}.atp-story .as-gallery .as-gtrack{display:flex;gap:12px;overflow-x:auto;scroll-snap-type:x mandatory;-webkit-overflow-scrolling:touch;padding-bottom:6px}.atp-story .as-gallery figure{flex:0 0 86%;scroll-snap-align:center;margin:0}.atp-story .as-gallery img{width:100%;height:auto;display:block;border-radius:12px}.atp-story .as-gallery figcaption{font-size:12px;color:#6a615a;text-transform:uppercase;letter-spacing:.08em;font-weight:700;margin-top:8px;text-align:center}.atp-story .as-gallery .as-gcap{font-size:12.5px;color:#9a8f86;text-align:center;margin-top:8px}@media(min-width:720px){.atp-story .as-gallery figure{flex-basis:calc(33.333% - 8px)}.atp-story .as-gallery .as-gtrack{overflow:visible}.atp-story .as-gallery .as-gcap{display:none}}<\/style>\n<div class=\"atp-story\">\n<header class=\"as-hero\">\n<div class=\"as-wrap\">\n<div class=\"as-eyebrow\">Client Story &middot; Hong Kong<\/div>\n<h1>Cheryl lost 6.4kg and cut her body fat to 17.8%<br \/>in 12 weeks.<\/h1>\n<p class=\"as-sub\">Cheryl came to ATP wanting to tone up, fix her posture and build a healthier routine. Twelve weeks later she had lost 6.4kg, dropped nearly six points of body fat, roughly halved her skinfolds and brought her blood pressure back into a healthy range.<\/p>\n<\/div>\n<\/header>\n<div class=\"as-stats\">\n<div class=\"as-wrap\">\n<div class=\"as-stat\"><b>6.4KG<\/b><span>Weight lost<\/span><\/div>\n<div class=\"as-stat\"><b>-5.9%<\/b><span>Body fat<\/span><\/div>\n<div class=\"as-stat\"><b>12<\/b><span>Weeks<\/span><\/div>\n<\/div>\n<\/div>\n<article class=\"as-body\">\n<div class=\"as-wrap\">\n<figure class=\"as-ba\"><img decoding=\"async\" class=\"\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2026\/07\/cheryl-xu.png\" alt=\"Cheryl before and after her 12 week transformation with ATP Personal Training\"><\/figure>\n<h2>Where she started<\/h2>\n<p>Cheryl&rsquo;s goal was straightforward: lose weight, correct her posture, tone up and build a routine she could keep. On paper the target was 7kg in 12 weeks. Her starting numbers gave her coach plenty to work with.<\/p>\n<ul>\n<li><b>Weight:<\/b> 55kg<\/li>\n<li><b>Body fat:<\/b> 23.7%<\/li>\n<li><b>Goal:<\/b> lose 7kg, correct posture, gain lean muscle, healthier routine<\/li>\n<\/ul>\n<h2>The body-composition result<\/h2>\n<p>Over 12 weeks Cheryl&rsquo;s body composition changed across the board. Her weight came down to 48.6kg and her body fat dropped from 23.7% to 17.8%. The skinfold measurements told the same story, with most sites falling by half or more.<\/p>\n<ul>\n<li><b>Weight:<\/b> 55kg &rarr; 48.6kg, 6.4kg lost<\/li>\n<li><b>Body fat:<\/b> 23.7% &rarr; 17.8%<\/li>\n<\/ul>\n<h2>Healthier from the inside out<\/h2>\n<p>The changes were not only on the outside. Over 11 weeks Cheryl&rsquo;s blood pressure fell from 133\/75 to 94\/61 and her resting heart rate dropped from 84 to 70. The healthier routine she came for showed up clearly in her health markers.<\/p>\n<h2>Stronger, too<\/h2>\n<p>Cheryl also set a performance goal: a proper barbell back squat. At the start she could manage 10 bodyweight squats but struggled with the barbell. After 11 weeks of structured strength work, she hit the milestone.<\/p>\n<p class=\"as-coach\">Coached at <b>ATP Personal Training<\/b> Hong Kong<\/p>\n<\/div>\n<\/article>\n<p class=\"as-disclaimer\"><b>*<\/b> Results shown are real ATP clients and reflect individual effort and circumstances. Timeframes and outcomes vary from person to person.<\/p>\n<section class=\"as-cta\">\n<div class=\"as-wrap\">\n<div class=\"as-eyebrow\">Your Turn<\/div>\n<h2>Your transformation<br \/>starts with one session<\/h2>\n<\/div>\n<\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cheryl lost 6.4kg in 12 weeks, took her body fat from 23.7% to 17.8% and brought her blood pressure back into a healthy range.<\/p>\n","protected":false},"author":4,"featured_media":7728,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[28],"tags":[],"class_list":["post-7493","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-client-results"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cheryl lost 6.4kg and cut her body fat to 17.8% - ATP Personal Training<\/title>\n<meta name=\"description\" content=\"Cheryl lost 6.4kg in 12 weeks, took her body fat from 23.7% to 17.8% and brought her blood pressure back into a healthy range.\" \/>\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\/cheryl-xu-transformation\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cheryl lost 6.4kg and cut her body fat to 17.8% - 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