{"id":9672,"date":"2026-07-22T16:08:52","date_gmt":"2026-07-22T16:08:52","guid":{"rendered":"https:\/\/atp.fitness\/sg\/?p=9672"},"modified":"2026-07-22T16:08:52","modified_gmt":"2026-07-22T16:08:52","slug":"simon-lost-15kg-transformation","status":"publish","type":"post","link":"https:\/\/atp.fitness\/sg\/blog\/simon-lost-15kg-transformation\/","title":{"rendered":"Simon lost 15kg in 22 weeks"},"content":{"rendered":"
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Client Story · Hong Kong<\/div>\n

Simon set out to lose 10kg.
He lost 15.<\/h1>\n

Simon is a 28 year old jewellery professional who came to ATP overweight, with a rounded-back posture and body fat in the high twenties. Twenty two weeks later he had lost 15kg, cut his body fat to 21.7% and taken his BMI from 25 down to 20.<\/p>\n<\/div>\n<\/header>\n

\n
\n
15KG<\/b>Weight lost<\/span><\/div>\n
-5.2%<\/b>Body fat<\/span><\/div>\n
22<\/b>Weeks<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\"Simon<\/figure>\n

Where he started<\/h2>\n

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.<\/p>\n

    \n
  • Weight:<\/b> 75.2kg<\/li>\n
  • Body fat:<\/b> 26.9%<\/li>\n
  • BMI:<\/b> 25<\/li>\n
  • Goal:<\/b> lose 10kg, reduce body fat, build muscle, fix posture<\/li>\n<\/ul>\n

    A structure he could stick to<\/h2>\n

    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.<\/p>\n

    The result<\/h2>\n

    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.<\/p>\n

      \n
    • Weight:<\/b> 75.2kg → 60.2kg, 15kg lost<\/li>\n
    • Body fat:<\/b> 26.9% → 21.7%<\/li>\n
    • BMI:<\/b> 25 → 20<\/li>\n
    • Resting heart rate:<\/b> 70 → 63<\/li>\n<\/ul>\n

      Stronger and standing taller<\/h2>\n

      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.<\/p>\n

      Coached at ATP Personal Training<\/b> Hong Kong<\/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":"

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Twenty two weeks later he had lost 15kg, cut his body fat to 21.7% and taken his BMI […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_atp_faq_schema":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-9672","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"\nSimon lost 15kg in 22 weeks - ATP<\/title>\n<meta name=\"description\" content=\"Client Story · Hong KongSimon set out to lose 10kg.He lost 15.Simon is a 28 year old jewellery professional who came to ATP overweight, with a\" \/>\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\/simon-lost-15kg-transformation\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Simon lost 15kg in 22 weeks - 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