This is a report on a personal challenge I committed to: “How much can I reduce my body fat percentage in 2 months?“ 😊

Many clients often ask:

• How much can I really change in 2 months of personal training?
• What’s the average weight loss after two months?

As a personal trainer, it’s essential that I maintain my own physique. But beyond that, I wanted to add more credibility to my guidance—so I took on the challenge myself.

My 2-Month Before & After Results

Period: May 1, 2025 – July 5, 2025 (final measurement day)

Unfortunately… I forgot to take before/after photos—what a mistake for a trainer! 😅

But I think the numbers speak for themselves. 🙆

Training & Diet Plan Over the 2 Months

This plan was designed with working professionals, people with packed social lives, and frequent diners in mind.

I’ve personally done fat-loss-only diets several times in the past, and I haven’t made any major changes to my approach this time.

The key is to stick with methods that are approachable and sustainable for everyone.

Honestly, my personal experience? It was a breeze. 😄

No stress at all.

 I even had drinks 4–5 times a week!

If I felt extra hungry, I’d just eat a little more rice and adjust accordingly.

Key Eating Habits:

• Chose Japanese food (set meals, sushi) over Western food when dining out
• At convenience stores: rice balls + chicken breast + yogurt
• Craved sweets? I opted for wagashi (traditional Japanese sweets)

Loved beer, but made it a rule not to drink at home to keep stress low

Sample Training Routine:

• Compound exercises (multi-joint movements) twice a week

Example Daily Diet

• 2–3 servings of protein shakes
• 4 bowls of rice (large portions)
• 2–3 eggs
• 2 packs of natto
• Miso soup, pork or chicken (avoiding fatty cuts; occasional beef)

※Strictly stuck to calorie targets

How I Got Results in 2 Months: 5 Things That Worked

Protein Intake: 1.5x My Body Weight

Protein helps keep you full and reduces total calorie intake.

It also boosts diet-induced thermogenesis (DIT), helping you burn more fat.

Since it’s hard to get enough protein from food alone, I supplemented with 2–3 protein shakes a day, especially around workouts or as snacks.

Strict Calorie Tracking

I always checked nutritional labels before buying or eating anything.

Accurate tracking helped me stay on target.

I set a specific daily calorie goal and stuck with it throughout the program.

2L of Water Daily

I made it a habit to drink 200ml each in the morning and before bed.

Proper hydration helped boost metabolism and supported my results.

Consistent Training (2x/Week)

Regular workouts improved both strength and metabolism, reinforcing my 2-month transformation.

Quality Sleep (6–7 Hours Per Night)

I used to underestimate the power of sleep.Now, I know it’s crucial for muscle recovery and growth.

If your results are plateauing, reviewing your sleep habits might make a huge difference — better sleep can help your muscles recover more efficiently and support faster, more effective muscle growth.

3 Keys to Succeed in 2-Month Personal Training

Focus on PFC Balance

PFC = Protein, Fat, and CarbsBalancing these is vital for building muscle while losing fat.

Getting enough protein while minimizing fat and sugar can be tricky.

That’s why protein shakes are so helpful—they’re low in calories and high in protein.

If you can eat chicken breast or lean meats daily, that’s great. But in reality, very few people can get 1.5x their body weight in protein without supplements.

Liquid forms are also absorbed faster—perfect for pre/post-workout nutrition.

Sleep to Grow Your Muscles

Sleep is when your muscles repair and grow.

Growth hormones and testosterone are secreted during deep sleep (non-REM), which drives recovery and strength gains.

Tips:

Avoid screens before bed

Create a relaxing bedtime routine

Aim for 7–9 hours of sleep. On training days, 8+ hours is ideal.

Even MLB superstar Shohei Ohtani reportedly sleeps 10 hours a night!

Don’t Aim for Perfection

Yes, staying within your daily calorie goal is important—but it’s okay to go over occasionally.

Just adjust the next day or within the same week. As long as your weekly balance is in check, you’re good.

Drink distilled spirits like highballs or sugar-free lemon sours instead of beer.
Also, avoid huge daily calorie swings.

For example:

✅ OK: 1500 → 1800 → 1200 kcal

❌ Not OK: 500 → 2500 kcal

Try eating more during the day and less at night when fat storage is more likely.

Make smart trade-offs like “enjoy dining out, but go light at home.“

The goal is to stick with it long term—not to suffer.

Real 2-Month Transformations from FIT HIVE Clients

Final Thoughts: You Can Transform in 2 Months—Even with a Busy Schedule

No matter how hectic your life is, if you stick to the right training and eating habits, you can lose weight and body fat in just two months.

You’ll start to see visible changes and gain confidence in your body.

Sure, personal training isn’t cheap. But it’s that very investment that pushes you to commit.

Yes, effort is needed—but real, measurable results await.

Just follow the tips in this article, and your body will change—guaranteed.

If you’re nervous about starting alone, you’re welcome to book a free trial session anytime. Feel free to reach out 😊