Rishi's Fitness Transformation: 9kg Weight Loss and 10% Body Fat Reduction in 13 Weeks

We deliver amazing transformations
through sustainable methods

Rishi's Fitness Transformation: 9kg Weight Loss and 10% Body Fat Reduction in 13 Weeks

Amazing transformations
through sustainable methods

Results built to last

Transformation results from Singapore's leading personal training program with before and after comparison

The Challenge

When Rishi first walked into ATP, he was struggling with his fitness journey. At 77.8kg with 22% body fat, he noticed he was getting “chubby” despite his efforts at the gym. Despite working out independently, he faced multiple roadblocks:

  • Plateaued strength gains despite regular workouts.
  • Minimal knowledge of resistance training principles.
  • Limited understanding of nutrition for body recomposition.
  • Irregular work schedule with alternating day/night shifts weekly.
  • Insufficient sleep, averaging only 5-6 hours daily.

 

“I was not able to achieve my goals because I had no right plan, and then I had no proper guidance where to start, when to start, and how to start,” Rishi explains. “All the time I lost motivation since I didn’t see the results I was looking for.”

The ATP Transformation Approach

Working with his dedicated trainer Nikhail (Nik), Rishi embarked on a comprehensive transformation program designed to work around his unique challenges:

“ATP gave me a clear path on how I needed to transform myself with a perfectly structured plan that completely worked for my body,” Rishi shares. “Nik really pushed me throughout my comfort zone and managed each and every aspect, from my calorie intake and step count to my workout progression.”

The Results

After 13 weeks of consistent training and nutritional guidance with ATP:

  • Weight reduction: 77.8kg → 68.8kg (9kg total loss)
  • Body fat percentage: 22.0% → 12.0% (10% reduction)
  • Strength gains: Doubled dumbbell capacity from 20kg to 30kg per arm
  • Timeline: Surpassed initial 12-week goal of 70kg at 14% body fat

“In just three months, I went from 77kg to 68kg, and the transformation has been truly life-changing,” says Rishi. “Nik’s expertise, personalized workout plans, and constant motivation pushed me beyond what I thought was possible.”

Transformation results from Singapore's leading personal training program with before and after comparison
Transformation results from Singapore's leading personal training program with before and after comparison

The Long-Term Impact

Beyond the physical transformation, Rishi gained invaluable knowledge and confidence:

  • Nutritional awareness to make informed dietary choices
  • Training principles to continue progress independently
  • Lifestyle adaptations that accommodate his challenging work schedule
  • Sustainable habits for long-term success

“I’m now confident enough to continue my fitness journey on my own, all thanks to his training,” Rishi explains. “With ATP, I’ve become stronger and built lean muscle, and now I feel more energetic and more aware. I’m very confident in my fitness journey.”

Why ATP’s Approach Works

ATP’s success with clients like Rishi stems from their holistic methodology:

  • Personalized programming tailored to individual circumstances
  • Adaptive strategies that overcome personal obstacles
  • Comprehensive education empowering clients for sustainable results
  • Accountability systems ensuring consistent progress
  • Expert guidance from dedicated trainers

For those seeking transformative results like Rishi’s, ATP offers professional coaching that addresses not just workouts, but the entire spectrum of fitness success factors.

“If you’re looking for a dedicated and knowledgeable trainer, I highly recommend Nik and ATP!” concludes Rishi.

Getting started is easy at the best gym in Singapore

Come in for a free trial and discover how we can help guide you on your health, fitness and transformaiton journey.

We will set specific, measurable goals and collect starting data to help guide you.

Our Clients

FAQ

  1. Other commercial gyms are focussed on session numbers and hitting sales targets and personal training is an afterthought product layered onto their gym membership model. Personal Training gyms are either exlcusively focussed on short term, unsustainable transformations or waste their clients time and energy with a rent a friend service.
  2. We do things a little differently. Our gyms are exclusive personal training facilities; all of our coaches work 1 on 1 with their clients. This allows for a remarkably efficient training experience, your entire training session will be tailored to maximise results based around your specific needs.
  3. Unlike other gyms we offer support, feedback and coaching outside of the gym.
  4. Other gyms only focus on training, and sometimes nutrition. We offer a complete service including lifestyle, diet and your non-gym activity.
  5. Other gyms treat their clients like the product, driving them towards photos shoots in a set time period. We place your needs above the needs of our marketing department. We care deeply about the sustainability of the changes that you make.

Every client’s plan of action will be unique. Your D.N.A. (Daily Routine, Nutrition and Activity) plan will be unique – this is not a generic, templated plan.

You will be assigned a dedicated coach. Your coach will take the time to understand you , your history, your goals and motivations to help you to build a customised plan and tailor the long term strategy accordingly.

Your coach will review your progress and measurements and provide clear feedback and advice, as well as act a a strategic advisor to help you make adjustments to your plan as you progress.

Everyone can achieve dramatic results and experience an amazing personal transformation. Your personal coach will tailor the starting level of intensity based around the initial consultation and assessment workout. This will ensure that you are always working towards the edge of your current capacity but not beyond it which would invite sloppy technique, loose form and potential injury. Some of our most dramatic transformations have come from clients who had little to no experience with training and nutrition prior to starting with ATP Personal Training. We’re there alongside you for the entire process and will ensure that you’re properly able to execute on our advice.

Our coaches will ensure that you are ramped up towards exercising intensely over the course of your first week or weeks with us. We take pride in applying the appropriate dose of exercise to match our clients’ existing capacity, there is no benefit to training far beyond your current capacity. In fact, this type of approach will actually be less efficient, place an enormous recovery cost on the body and potentially compromise your structural integrity.

We track bodyweight, body fat percentage and girth measurements to give us a wide array of progress markers.

For most clients as they start the transformation process Weight loss on the scale is a good indicator of progress and you can expect to lose between 0.5kg to 1.0 kg each week. During the early stages this number can be even higher as the body responds to the new program and becomes rapidly less inflamed.

*Results will vary from individual to individual
**Results are based on each client’s circumstances.

HONG KONG

SINGAPORE

ATP Personal Training- Serving Singapore since 2018.

Voted #1 Personal Trainer in Singapore by Expat Living, ATP Personal Training delivers fast, sustainable results—fat loss, strength, and lifestyle change. Expert trainers optimize your health and life. Join us today—be your best self!