{"id":4824,"date":"2023-11-15T15:25:10","date_gmt":"2023-11-15T15:25:10","guid":{"rendered":"https:\/\/atp.fitness\/sg\/?p=4824"},"modified":"2026-07-21T13:43:39","modified_gmt":"2026-07-21T13:43:39","slug":"mark-benefitted-sustainable-fat-loss","status":"publish","type":"post","link":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/","title":{"rendered":"Banker Mark managed to lose 20kg and fixed his unhealthy lifestyle"},"content":{"rendered":"
\n
\n
\n
Client Story · Singapore<\/div>\n

Mark lost 20kg and 16% body fat.
And built a lifestyle his banking hours can’t break.<\/h1>\n

Mark works in banking, a schedule that leaves little room for health. Working with ATP Personal Training, he lost over 20kg and 16% body fat, and built a routine sustainable enough to survive his hectic hours.<\/p>\n<\/div>\n<\/header>\n

\n
\n
20KG<\/b>Weight lost<\/span><\/div>\n
-16%<\/b>Body fat<\/span><\/div>\n
10<\/b>Strict pull-ups<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\"Mark<\/figure>\n

A sustainable, holistic approach<\/h2>\n

Mark had trained in various other places before ATP, but what set his coach apart was a sustainable, holistic approach to the whole programme, not just the workouts.<\/p>\n

I now have a sustainable lifestyle that easily maintains my weight, my health, and my fitness despite my hectic banker’s schedule.Mark<\/small><\/p><\/blockquote>\n

Feeling it everywhere<\/h2>\n

Mark feels healthier, fitter and sleeps better. He has more energy at work and more energy left over for his family, and the change has held: better food, better sleep, and training that keeps his weight, health and fitness in check.<\/p>\n

\"Mark<\/figure>\n

Calmer at work, calmer at home<\/h2>\n

Both his professional and personal life improved as a result: less stress, clearer thinking, more energy to fully engage at work and at home.<\/p>\n

Both my professional and family life are better and calmer because I sleep better, feel less stressed, and am able to think more clearly.Mark<\/small><\/p><\/blockquote>\n

The programme flexes around his schedule too, and that flexibility is central to why it has lasted.<\/p>\n

ATP has made it flexible, so if I have a social engagement, I can get involved, but we just make adjustments, and this makes it a sustainable lifelong lifestyle change.Mark<\/small><\/p><\/blockquote>\n

\"Mark’s<\/figure>\n

The numbers behind it<\/h2>\n

Alongside losing over 20kg and 20cm off his waist, Mark hit real performance milestones in the gym. He arrived with shoulder issues that limited his pressing and pulling; those are resolved now, and he presses and pulls pain free. Most notably, he can perform 10 strict pull-ups, a feat that would have been unimaginable at his heavier bodyweight.<\/p>\n

\"Mark’s<\/figure>\n

I’ve lost over 20 kilos and 16% body fat.Mark<\/small><\/p><\/blockquote>\n

A banking schedule that once made health an afterthought now runs alongside a routine Mark has kept up long after the programme was first written.<\/p>\n

Coached at ATP Personal Training<\/b> Singapore<\/p>\n<\/div>\n<\/article>\n

*<\/b> Results shown are real ATP clients and reflect individual effort and circumstances. Timeframes and outcomes vary from person to person.<\/p>\n

\n
\n
Your Turn<\/div>\n

Your transformation
starts with one session<\/h2>\n<\/div>\n<\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Mark’s new body shows that a banker’s lifestyle is compatible with ATP Personal Training’s sustainable, holistic approach to fitness.<\/p>\n","protected":false},"author":4,"featured_media":3796,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_yoast_wpseo_title":"By: Built Healthy Lifestyle | Personal Training SG | ATP","_yoast_wpseo_metadesc":"Mark's new body shows that a banker's lifestyle is compatible with ATP Personal Training's sustainable, holistic approach to fitness.","_atp_faq_schema":"","footnotes":""},"categories":[28],"tags":[71,70],"class_list":["post-4824","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-client-results","tag-71","tag-male"],"yoast_head":"\nBy: Built Healthy Lifestyle | Personal Training SG | ATP<\/title>\n<meta name=\"description\" content=\"Mark's new body shows that a banker's lifestyle is compatible with ATP Personal Training's sustainable, holistic approach to fitness.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"By: Built Healthy Lifestyle | Personal Training SG | ATP\" \/>\n<meta property=\"og:description\" content=\"Mark's new body shows that a banker's lifestyle is compatible with ATP Personal Training's sustainable, holistic approach to fitness.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"ATP Personal Training\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-15T15:25:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-21T13:43:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Mark-Before-and-After.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Peter Fisher\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Peter Fisher\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/\"},\"author\":{\"name\":\"Peter Fisher\",\"@id\":\"https:\/\/atp.fitness\/sg\/#\/schema\/person\/01ac7bc7ebdb5ee3d87794f0bca20760\"},\"headline\":\"Banker Mark managed to lose 20kg and fixed his unhealthy lifestyle\",\"datePublished\":\"2023-11-15T15:25:10+00:00\",\"dateModified\":\"2026-07-21T13:43:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/\"},\"wordCount\":407,\"publisher\":{\"@id\":\"https:\/\/atp.fitness\/sg\/#organization\"},\"image\":{\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Mark-Before-and-After.jpg\",\"keywords\":[\"40+\",\"Male\"],\"articleSection\":[\"Client Results\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/\",\"url\":\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/\",\"name\":\"By: Built Healthy Lifestyle | Personal Training SG | ATP\",\"isPartOf\":{\"@id\":\"https:\/\/atp.fitness\/sg\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Mark-Before-and-After.jpg\",\"datePublished\":\"2023-11-15T15:25:10+00:00\",\"dateModified\":\"2026-07-21T13:43:39+00:00\",\"description\":\"Mark's new body shows that a banker's lifestyle is compatible with ATP Personal Training's sustainable, holistic approach to fitness.\",\"breadcrumb\":{\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#primaryimage\",\"url\":\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Mark-Before-and-After.jpg\",\"contentUrl\":\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Mark-Before-and-After.jpg\",\"width\":1080,\"height\":1080,\"caption\":\"Mark before and after transformation at ATP Personal Training Singapore\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/atp.fitness\/sg\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Banker Mark managed to lose 20kg and fixed his unhealthy lifestyle\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/atp.fitness\/sg\/#website\",\"url\":\"https:\/\/atp.fitness\/sg\/\",\"name\":\"ATP\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/atp.fitness\/sg\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/atp.fitness\/sg\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/atp.fitness\/sg\/#organization\",\"name\":\"ATP\",\"url\":\"https:\/\/atp.fitness\/sg\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/atp.fitness\/sg\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/08\/ATP-personal-training-logo.png\",\"contentUrl\":\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/08\/ATP-personal-training-logo.png\",\"width\":300,\"height\":146,\"caption\":\"ATP\"},\"image\":{\"@id\":\"https:\/\/atp.fitness\/sg\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.instagram.com\/atpfitnesslife\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/atp.fitness\/sg\/#\/schema\/person\/01ac7bc7ebdb5ee3d87794f0bca20760\",\"name\":\"Peter Fisher\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/atp.fitness\/sg\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/0797dfda36f7d0d772c50a962fcb11d7c71951442cc3f292221e61bae8294c17?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/0797dfda36f7d0d772c50a962fcb11d7c71951442cc3f292221e61bae8294c17?s=96&d=mm&r=g\",\"caption\":\"Peter Fisher\"},\"description\":\"I've been in the health and fitness industry for over 15 years. My experience in professional sport has exposed me to a variety of leadership and management styles and my educational background has provided me with the tools to relay complex information simply. I have acquired years of experience helping busy executives to reconcile the competing demands of career, family and health. I consider different lifestyle factors and construct training strategies and nutrition plans that aligns with their lifestyles and body composition goals.\",\"url\":\"https:\/\/atp.fitness\/sg\/blog\/author\/pete\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"By: Built Healthy Lifestyle | Personal Training SG | ATP","description":"Mark's new body shows that a banker's lifestyle is compatible with ATP Personal Training's sustainable, holistic approach to fitness.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/","og_locale":"en_US","og_type":"article","og_title":"By: Built Healthy Lifestyle | Personal Training SG | ATP","og_description":"Mark's new body shows that a banker's lifestyle is compatible with ATP Personal Training's sustainable, holistic approach to fitness.","og_url":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/","og_site_name":"ATP Personal Training","article_published_time":"2023-11-15T15:25:10+00:00","article_modified_time":"2026-07-21T13:43:39+00:00","og_image":[{"width":1080,"height":1080,"url":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Mark-Before-and-After.jpg","type":"image\/jpeg"}],"author":"Peter Fisher","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Peter Fisher","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#article","isPartOf":{"@id":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/"},"author":{"name":"Peter Fisher","@id":"https:\/\/atp.fitness\/sg\/#\/schema\/person\/01ac7bc7ebdb5ee3d87794f0bca20760"},"headline":"Banker Mark managed to lose 20kg and fixed his unhealthy lifestyle","datePublished":"2023-11-15T15:25:10+00:00","dateModified":"2026-07-21T13:43:39+00:00","mainEntityOfPage":{"@id":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/"},"wordCount":407,"publisher":{"@id":"https:\/\/atp.fitness\/sg\/#organization"},"image":{"@id":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Mark-Before-and-After.jpg","keywords":["40+","Male"],"articleSection":["Client Results"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/","url":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/","name":"By: Built Healthy Lifestyle | Personal Training SG | ATP","isPartOf":{"@id":"https:\/\/atp.fitness\/sg\/#website"},"primaryImageOfPage":{"@id":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#primaryimage"},"image":{"@id":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Mark-Before-and-After.jpg","datePublished":"2023-11-15T15:25:10+00:00","dateModified":"2026-07-21T13:43:39+00:00","description":"Mark's new body shows that a banker's lifestyle is compatible with ATP Personal Training's sustainable, holistic approach to fitness.","breadcrumb":{"@id":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#primaryimage","url":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Mark-Before-and-After.jpg","contentUrl":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Mark-Before-and-After.jpg","width":1080,"height":1080,"caption":"Mark before and after transformation at ATP Personal Training Singapore"},{"@type":"BreadcrumbList","@id":"https:\/\/atp.fitness\/sg\/blog\/mark-benefitted-sustainable-fat-loss\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/atp.fitness\/sg\/"},{"@type":"ListItem","position":2,"name":"Banker Mark managed to lose 20kg and fixed his unhealthy lifestyle"}]},{"@type":"WebSite","@id":"https:\/\/atp.fitness\/sg\/#website","url":"https:\/\/atp.fitness\/sg\/","name":"ATP","description":"","publisher":{"@id":"https:\/\/atp.fitness\/sg\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/atp.fitness\/sg\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/atp.fitness\/sg\/#organization","name":"ATP","url":"https:\/\/atp.fitness\/sg\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/atp.fitness\/sg\/#\/schema\/logo\/image\/","url":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/08\/ATP-personal-training-logo.png","contentUrl":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/08\/ATP-personal-training-logo.png","width":300,"height":146,"caption":"ATP"},"image":{"@id":"https:\/\/atp.fitness\/sg\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.instagram.com\/atpfitnesslife\/"]},{"@type":"Person","@id":"https:\/\/atp.fitness\/sg\/#\/schema\/person\/01ac7bc7ebdb5ee3d87794f0bca20760","name":"Peter Fisher","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/atp.fitness\/sg\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/0797dfda36f7d0d772c50a962fcb11d7c71951442cc3f292221e61bae8294c17?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/0797dfda36f7d0d772c50a962fcb11d7c71951442cc3f292221e61bae8294c17?s=96&d=mm&r=g","caption":"Peter Fisher"},"description":"I've been in the health and fitness industry for over 15 years. My experience in professional sport has exposed me to a variety of leadership and management styles and my educational background has provided me with the tools to relay complex information simply. I have acquired years of experience helping busy executives to reconcile the competing demands of career, family and health. I consider different lifestyle factors and construct training strategies and nutrition plans that aligns with their lifestyles and body composition goals.","url":"https:\/\/atp.fitness\/sg\/blog\/author\/pete\/"}]}},"_links":{"self":[{"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/posts\/4824","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/comments?post=4824"}],"version-history":[{"count":28,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/posts\/4824\/revisions"}],"predecessor-version":[{"id":9754,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/posts\/4824\/revisions\/9754"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/media\/3796"}],"wp:attachment":[{"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/media?parent=4824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/categories?post=4824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/tags?post=4824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}