A slow creep, then a wake-up call
John, a 38-year-old architect, had been through a training programme once before, but not to this level. He stopped when he started a new job in Hong Kong, and after he and his wife had a child together, his weight crept up a little more every year. After COVID especially, he felt he had ballooned and knew he had to do something differently. Working upstairs from the gym removed his last excuse.
I thought it would be so difficult, but it’s not when you set up your life in the right way.John
A meal plan simple enough to stick to
Meal planning had always tripped John up before, either too complicated to sustain or too vague to be useful. His coach turned it into a simple equation he didn’t have to overthink: specific enough that he rarely had questions, flexible enough to keep variety in his meals. Over time he learned which foods were fine in moderation rather than cutting them out altogether, keeping the parts of his diet he actually enjoyed.
Exercise as a daily habit, not a chore
John built daily exercise into his routine, starting with a rowing machine and later adding an exercise bike, fitting in twenty to twenty-five minutes in the morning and again in the evening. It became easier to sustain than he expected, and something he can see himself doing for the rest of his life.
It’s not about having to integrate it into my life, but it’s something that actually makes you feel better every day. It’s not about fitting it in, it’s about a bonus that I’m able to give myself, like going to yoga. It’s not some burden that you have to integrate.John
The whole family, on board
John’s wife, a chef, now preps meals for both of them, and his four-year-old daughter has picked up on the change too, reminding him to eat his vegetables and finish his meat, acting like, in his words, “a second little coach at home”. The family now does more outdoor activity together and goes on more walks, and John feels less self-conscious doing things like going to the beach.
It’s not only about looking better and fitting in my clothes better, which is great, but also that feeling I’m extending my life.John
The numbers
John’s coach recapped his progress in numbers: he started at 123.5kg and was last recorded at 93.3kg, a drop of more than 30 kilograms. His body fat went from 33% down to 14.5%, close to an 18% reduction. His coach put the result down to his consistency and willingness to do more than asked, whether that meant extra cardio or simply following the plan. Colleagues visiting from other offices, who hadn’t seen him in a while, no longer recognised him.
In the last six months, I’ve lost 30 kilos. I’ve lost almost 18% body fat. I feel way healthier and better.John
Six months on, John still starts and ends his day with a short session on the bike or the rower. It’s no longer something he has to fit in, it’s the bonus he gives himself.
Coached at ATP Personal Training Singapore
