{"id":4850,"date":"2023-11-15T19:33:30","date_gmt":"2023-11-15T19:33:30","guid":{"rendered":"https:\/\/atp.fitness\/sg\/?p=4850"},"modified":"2026-07-21T13:43:53","modified_gmt":"2026-07-21T13:43:53","slug":"malcolm-achieved-a-total-fitness-overhaul","status":"publish","type":"post","link":"https:\/\/atp.fitness\/sg\/blog\/malcolm-achieved-a-total-fitness-overhaul\/","title":{"rendered":"Malcolm achieved a total fitness overhaul"},"content":{"rendered":"<div class=\"atp-story\">\n<header class=\"as-hero\">\n<div class=\"as-wrap\">\n<div class=\"as-eyebrow\">Client Story &middot; Singapore<\/div>\n<h1>Malcolm came in for a tune-up.<br \/>He left with his body fat cut in half.<\/h1>\n<p class=\"as-sub\">Malcolm had his own fitness routine but felt something was missing. Working with his ATP coach, he brought his body fat down from 20% to 10%, added lean muscle, and now lifts more than twice his bodyweight.<\/p>\n<\/div>\n<\/header>\n<div class=\"as-stats\">\n<div class=\"as-wrap\">\n<div class=\"as-stat\"><b>10%<\/b><span>Body fat, down from 20%<\/span><\/div>\n<div class=\"as-stat\"><b>2X<\/b><span>Bodyweight lifted, squat &amp; deadlift<\/span><\/div>\n<div class=\"as-stat\"><b>Leanest<\/b><span>Physique of his life<\/span><\/div>\n<\/div>\n<\/div>\n<article class=\"as-body\">\n<div class=\"as-wrap\">\n<figure class=\"as-ba\"><img decoding=\"async\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Front-111.jpg\" alt=\"Malcolm before and after transformation at ATP Personal Training Singapore\"><\/figure>\n<h2>Looking for a tune-up<\/h2>\n<p>Malcolm already had his own routine, but felt something was missing. He was looking for ways to optimise his training, make sure he was lifting safely, and break through a plateau, so he decided to give personal training a try. He walked into ATP expecting a simple fine-tuning of what he already had.<\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/11\/ATP-Coach-and-Client-e1735558833937-1024x703.jpg\" alt=\"Malcolm training with his ATP coach\" loading=\"lazy\"><\/figure>\n<blockquote class=\"as-quote\"><p>I came in expecting a simple tune-up, but didn&rsquo;t foresee that I&rsquo;d get a complete overhaul which changed my entire outlook to training and nutrition.<small>Malcolm<\/small><\/p><\/blockquote>\n<h2>A complete overhaul, not a tune-up<\/h2>\n<p>What Malcolm got instead was a full rebuild of his mindset around training and nutrition, not just his workouts. His coach built him a personalised plan: strength training with new stimuli to maximise gains, close attention to nutrition for both strength progression and fat loss, and lifestyle coaching covering stress management and sleep, all aimed at habits he could actually sustain.<\/p>\n<blockquote class=\"as-quote\"><p>It was a revelation to me what could be accomplished with proper guidance even if I wasn&rsquo;t necessarily training any harder than I was previously.<small>Malcolm<\/small><\/p><\/blockquote>\n<h2>Twice his bodyweight, half his body fat<\/h2>\n<p>Malcolm&rsquo;s strength climbed dramatically. He now lifts more than twice his own bodyweight on squats and deadlifts. Over the same period, his body fat came down from 20% to 10% while he added lean muscle rather than simply losing weight, and his resting heart rate dropped too, a sign his cardiovascular fitness had improved right alongside his strength.<\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/11\/Action-shot-e1735559806476-640x853.jpg\" alt=\"Malcolm training at ATP Personal Training\" loading=\"lazy\"><\/figure>\n<h2>The leanest he has ever been<\/h2>\n<p>None of it happened by training harder than before. It happened by training smarter, with a plan built specifically around Malcolm&rsquo;s goals and the habits that support them.<\/p>\n<blockquote class=\"as-quote as-quote--punch\"><p>I became the leanest I&rsquo;ve been in my life, while still progressing my strength goals.<small>Malcolm<\/small><\/p><\/blockquote>\n<figure><img decoding=\"async\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/11\/Malcolm-ATP-e1735560087864-1024x735.jpg\" alt=\"Malcolm after his transformation at ATP Personal Training\" loading=\"lazy\"><\/figure>\n<p>Malcolm&rsquo;s transformation shows what personalised coaching and a genuinely holistic approach can do, covering training, nutrition and lifestyle together, without ever needing to grind harder than he already was.<\/p>\n<p class=\"as-coach\">Coached at <b>ATP Personal Training<\/b> Singapore<\/p>\n<\/div>\n<\/article>\n<p class=\"as-disclaimer\"><b>*<\/b> Results shown are real ATP clients and reflect individual effort and circumstances. Timeframes and outcomes vary from person to person.<\/p>\n<section class=\"as-cta\">\n<div class=\"as-wrap\">\n<div class=\"as-eyebrow\">Your Turn<\/div>\n<h2>Your transformation<br \/>starts with one session<\/h2>\n<\/div>\n<\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>From Tune-up to TOTAL Overhaul: Malcolm cut his body fat in half while gaining strength with a sustainable fat loss program at ATP Personal Training.<\/p>\n","protected":false},"author":4,"featured_media":3394,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_yoast_wpseo_title":"Malcolm: Total Fitness Overhaul | PT SG | ATP","_yoast_wpseo_metadesc":"From Tune-up to TOTAL Overhaul: Malcolm cut his body fat in half while gaining strength with a sustainable fat loss program at ATP Personal Training.","_atp_faq_schema":"","footnotes":""},"categories":[28],"tags":[70],"class_list":["post-4850","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-client-results","tag-male"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Malcolm: Total Fitness Overhaul | PT SG | ATP<\/title>\n<meta name=\"description\" content=\"From Tune-up to TOTAL Overhaul: Malcolm cut his body fat in half while gaining strength with a sustainable fat loss program at ATP Personal Training.\" \/>\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\/malcolm-achieved-a-total-fitness-overhaul\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Malcolm: Total 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