Where she started
Cheryl’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.
- Weight: 55kg
- Body fat: 23.7%
- Goal: lose 7kg, correct posture, gain lean muscle, healthier routine
The body-composition result
Over 12 weeks Cheryl’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.
- Weight: 55kg → 48.6kg, 6.4kg lost
- Body fat: 23.7% → 17.8%
Healthier from the inside out
The changes were not only on the outside. Over 11 weeks Cheryl’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.
Stronger, too
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.
Coached at ATP Personal Training Hong Kong
