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Katie went on the Dukan diet for the past 70 days, she’s survived on real food (meat and vegetables) and changed her body composition.

I took pictures during her last month on the first phase. Remember the comparison were results from one month only. You can definitely see that her hip area has changed shape.

At one point the weight hit 69kg and now she stands at 62kg. I need to find out the stats I took in our first session and what her measurements are.

Well done Katie!!

(click on picture)

Update!

It’s been 5 months since the picture has been taken and Katie’s weight was fluctuating up and down. Currently, we’re finding that her weight now stays between 60-61kg, even if she feels she’s eaten badly.
This shows that her set point has been reset. Her energy levels have also been pretty consistent which was one of her main goals and she’s getting alot her stronger!

“Definition: Set point theory is a theory that the body maintains its normal weight and body fat level with internal regulatory controls that dictate how much fat one has. According to the set point theory, some individuals have a high setting, meaning they tend to have a naturally higher weight as a set point, and others have a low set point, and therefore a naturally lower body weight. The set point theory suggests that despite dieting efforts, the body tends to return to its set point weight, however regular, consistent exercise may help to adjust the natural set point.”

Helen, had already lost quite alot of weight prior to the first picture being taken. I think I was already training her for 3-4 weeks before I took the first picture.

My only advice, after a brief kettlebell coaching session, was for her to control her sugar in-take. Meaning no sweets, cakes, cookies, ice cream, sugary drinks, bread, pasta/wheats.

She could eat as much meat as she wanted, and have fruits and vegetables as her carbohydrate intake.

This was her result – Still waiting for her to send a picture of her before she started controlling her sugar intake.

Well done Helen!!

“Fat loss is simple, when you accept how hard it is” – Craig ballantyne

This is my client JF, when we initially started he didn’t have a clear goal. He does play tennis quite a bit so we’ve been working on all over conditioning/fitness. Key area’s that I was looking to improve was his general movement, strength and conditioning.

He wasn’t able to do pull ups before we started training. He’s noticing massive improvements all round.

Check out the video below to see him in action. It’s a big change from where he was. My current pictures don’t do him justice.

What were your goals when you first started training?

I wanted to improve my general fitness levels, stabilise a chronic back problem and tone up specific areas of my body (especially arms and tummy)

What results have you seen from your training?

I am much fitter and stronger, have more muscle definition and my balance, which had been very weak due to the back problem, has improved enormously.

What was your fitness level like at the start? Did you find it hard going up stairs? Was your posture poor?

My fitness levels weren’t too bad but I was out of shape having not exercised for several months and I felt that I was tiring easily.  My posture wasn’t brilliant as I was always having   to compensate for the weakness in my back.

Are you happy with the results you’ve gotten so far?

I’m happy with the results so far, I’m looking forward to becoming even stronger and fitter, and I’m also happy that Kang has somehow managed to get me to enjoy going to the gym.

What are your thoughts on your trainer? Was there enough variety? Does your trainer explain the exercises and teach new movements?

Kang is infectiously enthusiastic and always introduces variety to a training session, as well as remembering exactly which areas I want to focus on.  He always demonstrates how to do each exercise and is very thorough in ensuring that I am moving correctly and using weights and equipment safely.  He is extremely knowledgeable about anatomy and physiology and has applied this knowledge to create work-outs which have helped my balance, strength and fitness enormously – and he also has a great sense of humour.

Where do you feel you still need to improve? What are your new goals?

I would like to improve my core body strength further, as well as strengthen other specific areas that Kang has identified as being particularly important for my back problem.  New goals also include a healthier diet and more frequent visits to the gym…

Anything else you’d like to add? Anything else you want to add to help improve the service?

It’s clear that Kang really loves his work and really cares about his clients – and he’s the first person who has made me look forward to going to the gym.  He definitely pushes me to my limits – but never beyond them – and I know that he takes me much further than I would ever have the discipline to go by myself.  At the end of a training session – which Kang always ends with a series of stretches – I feel really energised and well exercised rather than exhausted.

What were your goals when you first started training?

Improve core strength, posture, prevent injury, and prepare for sprint triathlon

What results have you seen from your training?

Greatly improved core and, as a result posture. Reduced incidence of injury.

What was your fitness level like at the start? Did you find it hard going up stairs? Was your posture poor?

Fitness was good, but posture, core weak

Are you happy with the results you’ve gotten so far?

Yes, results are better than expected

What are your thoughts on your trainer? Was there enough variety? Does your trainer explain the exercises and teach new movements?

Kang does an excellent job in making sure there is variety, no two sessions are the same. Different (and new!) muscle groups put to work

Where do you feel you still need to improve? What are your new goals?

More of the same: with focus on fitness for 2011 skiing season

“I’m very surprised at the results Michael has gotten, his posture has improved greatly, as a by product of his training his bicep size doubled and that was due to large movements we did like pull ups.
he pushes himself in every session and the results are definitely due to his relentless determination. Awesome guy to train!”