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Ben rehabilitates ACL Ligament Injury and loses 11% body fat with strength and conditioning workouts

Ben James Front Side

Ben got his ACL Ligament Injury tore playing touch rugby. He let himself go and lost motivation to exercise after the injury.  Once cleared for exercise by his physiotherapist, he came to RAW Personal Training for Strength & Conditioning Workouts.

After training at RAW for three months, Ben can now sprint, jump and is completely pain-free. He also lost 11% body fat in the process.

Because of his background in Rugby, we focused on strength and conditioning workouts with Ben. His three main goals were:

Rehabilitate and strengthen his knee.

Gain strength and muscle mass.

Lose body fat.

After three months of physical athletic strength and conditioning training at RAW, Ben achieved the following:

He Lost 7 kgs of body fat.

He Gained 5 kgs of muscle.

He went from 20% to 9% body fat.

He was initially unable to perform a bodyweight squat and can now squat 100kg’s.

We recently sat Ben down and asked him about his experience at RAW Personal Training.

“I trained at RAW Personal Training for three months. I always assumed I knew what I was doing when it came to nutrition and strength training until I started training at RAW.”

RAW Personal Training Gym Hong Kong - Transformation - Ben J - ACL Ligament Injury

Ben told us his four takeaway messages from training at RAW

Achieve and maintain adequate mobility.

The Personal Trainers at RAW assess your mobility every couple of weeks and prescribe specific strength training movements accordingly. My lack of mobility and range of motion in my ankles and hips were the main cause for injuring my ACL.

Rectify any strength discrepancies.

I was unaware that I had significant strength discrepancies. My hamstrings were very weak, and I was very quad dominant. I understand now that this caused my knee joints to be much more injury-prone due to a lack of stability.

Make the plan flexible.

Accept the fact that sometimes life gets in the way. I wanted to achieve noticeable results, but I also wanted to have a social life as well.

Sometimes I had a drink or two on the weekends. Although my trainer never condoned the behaviour, he did not shame me and treated me like an adult. We just worked on getting back on track and moved on.

Have a professional trainer write a customised and individualised strength training and nutrition program for you.

I see trainers in other gyms guessing or doing the “cookie-cutter” programs with their clients. Personal Trainers at RAW take each client through a detailed assessment before designing individualised plans.

I wanted to achieve long term and sustainable results, not a quick and unrealistic transformation. 

The team at RAW understood this. They have a very straightforward and honest approach with their clients. They kept me accountable, and it worked for me.

“We took the last transformation photo four months ago, and my body fat is still at 9%. I have not rebounded and have in no way felt like bingeing and splurging. I feel incredible!!” Ben J.

Transformation Photo, Ben J. picked up strength and conditioning workouts training at RAW

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