Where he started
Simon walked into ATP at 75.2kg with 26.9% body fat and a BMI of 25. Between long working days, eating out, the odd beer and a sweet tooth, the weight had crept on, and a rounded-back posture had crept in with it. His goal was clear: lose 10kg, cut body fat, build some muscle and stand up straighter.
- Weight: 75.2kg
- Body fat: 26.9%
- BMI: 25
- Goal: lose 10kg, reduce body fat, build muscle, fix posture
A structure he could stick to
Simon committed to training consistently and, for the first time, tracked the details that actually move the needle: weekly weigh-ins, daily steps and structured resistance training at ATP. The plan held through a demanding work schedule, and the trend kept pointing down.
The result
Over 22 weeks Simon lost 15kg, five more than the 10kg he set out to lose. His body fat came down from 26.9% to 21.7%, his BMI dropped from 25 into the normal range at 20, and his resting heart rate fell from 70 to 63.
- Weight: 75.2kg → 60.2kg, 15kg lost
- Body fat: 26.9% → 21.7%
- BMI: 25 → 20
- Resting heart rate: 70 → 63
Stronger and standing taller
The changes were not only on the scale. At his first assessment Simon could only manage unstable bodyweight squats. Sixteen weeks in he was squatting 42kg at a novice level, and the strength work helped straighten out the posture he came in wanting to fix.
Coached at ATP Personal Training Hong Kong
