Reserve a Free Trial Training Before & After
Lose Weight
With guidance on both training and diet, I was able to achieve my target body and weight efficiently and without discomfort.
Weight
-15.6kg Body Fat
-8.4% Waist
-19cm *Results may vary from person to person.
Period
Course
Training Details & Key Points
- The goal is not to build muscle strength, but to develop a body that can move efficiently.
- Extend stretching before training to improve flexibility.
- Focus on strengthening the inner muscles that form the body's core.
- Manage PFC balance and calorie intake.
- Weight training is set for muscle endurance, not hypertrophy, with adjusted reps and weights.
A word from the trainer
Since strict dieting often leads to rebound weight gain, I asked him to review his meal content rather than impose restrictions.
By being mindful of PFC balance and blood sugar levels, he was able to significantly reduce his weight and body fat compared to when he started, achieving a beautifully defined six-pack.
Thanks to his consistent training effort, his body fat percentage dropped steadily, so we will now begin training for muscle growth to enhance his physique.
Let's keep working hard to achieve your goals: “an attractive physique” and a 100 kg bench press!
Not only simple form guidance or dietary advice, but also identifying my body's strengths and weaknesses and the types of training that suit me, helping me get closer to my ideal physique.
Weight
-8.0kg Body Fat
-13.0% *Results may vary from person to person.
Period
Course
Training Details & Key Points
- Goal: Reduce body weight and body fat percentage.
- No strict dietary restriction—focus on improving meal quality.
- Focus on strengthening the inner muscles that form the body's core.
- Adjust training form to target the intended muscles effectively.
- Use heavy weights with low reps to create a masculine muscle definition.
A word from the trainer
Since strict dieting often leads to rebound weight gain, I asked him to review his meal content rather than impose restrictions.
By being mindful of PFC balance and blood sugar levels, he was able to significantly reduce his weight and body fat compared to when he started, achieving a beautifully defined six-pack.
Thanks to his consistent training effort, his body fat percentage dropped steadily, so we will now begin training for muscle growth to enhance his physique.
Body Fat -3.9% and Improved Posture Achieved
Weight
-2.0kg Body Fat
-3.9% *Results may vary from person to person.
Period
Course
Total Cost
Training Details & Key Points
- Gluteus maximus, gluteus medius, rear deltoids, inner muscles (erector spinae, multifidus), back (latissimus dorsi, trapezius, rhomboids)
- Corrected rounded shoulders and improved posture.
- Focused training on the glutes and back.
A word from the trainer
The visual change was greater than the numbers alone show, which makes me very happy. The most significant improvement was the glute development that lifted your hips, and above all, the clear definition between your legs and glutes!
There was a period when you were concerned about your body fat percentage not dropping, but your consistent training brought results, and I was relieved as your trainer.
I always ask clients to pay more attention to body fat percentage than weight. Losing weight does not necessarily equal changing appearance. If you care about your looks, focus on body fat percentage over body weight.
Body Building
Bench Press 100kg Achieved! Fat Loss & Strength Gain
Weight
-3.2kg Body Fat
-5.7% Bench Press
+25kg *Results may vary from person to person.
Period
Course
Total Cost
Training Details & Key Points
- Mainly trained the pectoralis major, triceps brachii, and front & middle deltoids.
- Sternocleidomastoid, upper trapezius, splenius capitis (requires thorough stretching).
- Diet management
A word from the trainer
Congratulations on achieving your goal of a 100kg bench press! Increasing the weight you lift while losing weight is truly difficult, but this is the result of your hard work!
Congratulations on also achieving your target body fat percentage of 15%. The change was significant—your waistline tightened, and your chest and arms grew just as you wanted!
Think of your training at FitHive as just the starting point or a milestone in building a workout habit. Don’t stop here—focus on the form I’ve taught you and aim even higher at the 24-hour gym.
