Most personal training clients in Hong Kong are initially highly motivated at the beginning stages of their body transformations. During The first 2-4 weeks, the novelty factor of learning something new and the initial strength and body composition changes achieved ...

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The best strength and conditioning workouts for beginners

by RAW Personal Training in Training

15Jul

If you are new to fitness training and are looking for the most efficient way to achieve your fitness goals, it can be quite confusing nowadays as there is an enormous quantity of information available online about strength and conditioning ...

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The 5 Essential Things to look for before Joining a Fitness Centre in Hong Kong

by RAW Personal Training in Training

02Jul

As of July 2019, there are over 35 fitness centres in Central Hong Kong. Personal training commercial gyms and group class studios are opening up every month. These new businesses offer a wide range of services from all variations of ...

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Sofia’s Transformation Journey

by RAW Personal Training in Build muscle, Lifestyle, Training

28Dec

By focusing on sound nutritional advice, Sofia lost 6% body fat and gained 2 kg of muscle mass. Initially, Sofia could not do a single push-up. Now, she can do 10 perfect push-ups and bench press 25kg. Sofia went from …

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How many repetitions per set should I do to achieve my goals?

by RAW Personal Training in Training

13Nov

When it comes to selecting an adequate repetition bracket, there are a lot of misconceptions and information out there. This can cause confusion, which leads to a lack of progress and results in the gym. Most people don’t achieve the ...

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Why 1 on 1 Personal Training at RAW Attracts Health Seekers in Hong Kong

by RAW Personal Training in Training

22Oct

90% of people who hire a Personal Fitness Trainer in Hong Kong do not achieve the fat loss goals they initially set for themselves. Some of this is often due to not following an adequate program, individually designed according to ...

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Personal training in Hong Kong after beating cancer leads to 13kg’s of fat loss

by RAW Personal Training in Lifestyle, Training, Training post hospitalisation or long term diagnosis

10Oct

Tay Her was physically active most of his life. He did a combination of running, cycling and weight training once to two times per week. Tay Her considered himself a casual gym attendee. His expectations in terms of results were ...

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Strength training, nutritional adjustments and injury rehabilitation leads to 8kg’s fat loss in 12 weeks.

by RAW Personal Training in Get in shape for Wedding, Lifestyle, Training

26Sep

Gabo had been physically active all her life. She had been searching for a personal trainer in Hong Kong and found RAW by doing an online search. The 3 main reasons why she was seeking help were: Being an avid ...

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Personal Training in Hong Kong leads to 11.5% body fat loss and injury rehabilitation in 3 months

by RAW Personal Training in Fat loss, Lifestyle, Training

23Aug

Increasing strength for a sustainable lifestyle Before RAW, Mike had used many personal trainers in Hong Kong. He had suffered on and off from lower back pain and tightness for several years. He had hired personal trainers in …

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Phil deals with depression, anxiety and anger issues with strength and conditioning workouts.

by RAW Personal Training in Build muscle, Lifestyle, Training

19Jul

Loses 11% body fat in the process Phil moved to Hong Kong from Minnesota two years ago. He struggled with the culture change. He suffered from depression and anxiety his whole life. Being depressed and lonely in a new environment …

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