A gym membership was not enough
Jeff was already training at a commercial gym before he came to ATP, but he wanted more: proper meal prep, and a body that looked more defined and toned. He had been working out on his own without seeing progress, and did not know how to break through, or how to prepare food that would help him get lean while building muscle.
When I first reached out to ATP Personal Training, I wanted to learn how to train myself in a more systematic and structured way. Before that, I was working out on my own and I didn’t see any progress and didn’t know how to make the breakthrough.Jeff
Learning to actually train
Working through his programme at ATP, Jeff learned the correct form for his exercises, which made every session far more effective. He built awareness of muscle activation, correct tempo, and even something as simple as picking the right weight, all things he had been guessing at before.
After training at ATP I have learned so much about the correct forms of exercise which make my workout more effective as well as the importance of healthy nutrition.Jeff
Fixing the diet
The diet plan mattered just as much as the training. Jeff realised how much a consistent, healthy eating habit mattered to reaching his goals, something he had never properly understood or applied to himself before working with a coach. He also realised he had not been eating enough protein, which had been holding back his muscle gain.
The biggest difference since I joined ATP Personal Training is that I have developed a sustainable routine for my workout and diet.Jeff
A plan built in phases
Jeff’s coach built the plan in stages. He spent his first four to six weeks on maintenance calories to make sure he was eating enough, then increased his intake by 25 to 30% while adding cardio two to three times a week. In the final phases, his calories were gradually adjusted down to reach the body fat and physique he wanted.
Nineteen per cent to under ten
His training followed the same staged approach: general conditioning first to build his foundation and technique, then a bodybuilding focus on his lats, shoulders and legs with heavier weight and lower reps, before cardio was cut back in the final three weeks to protect his strength. Over six months, Jeff went from 19% body fat in May to 9.5 to 10% in time for his photoshoot, gaining lean muscle the whole way.
After seeing the result, I am more confident in myself and I’m ready to maintain the healthy lifestyle in the long run.Jeff
Coached at ATP Personal Training Singapore
