• 22/F, Winsome House,
    73 Wyndham Street,
    Central, Hong Kong


The Keys to a Successful Fat Loss Strength Training Program

Despite many fitness centres in Hong Kong promising clients’ extreme results in a short period, people are getting fatter and unhealthier.

Stress is a major problem for residents in Hong Kong. The stress levels now are far higher than 15 to 20 years ago. People are working longer, sleeping less, have plummeting sex drives and sluggish digestive systems. These factors often lead to people overindulging in high-calorie foods and alcohol.

A well-designed fat loss Strength Training Program can help your overall health when done properly and can be built for long term success.

The Trend in Fat Loss and Body Transformations

For the past three to four years, Fat Loss Body Transformations have been the trend in fitness centres in Hong Kong. Gyms use pictures of their clients achieving radical physical changes in a short period.

I’ve been training for 27 years and worked as a personal trainer for 21 of those, and it’s my professional opinion that 95% of those transformations are fabricated.

Facts about Body Transformations

The human body changes slowly. It takes at least one year for a drug-free person to put on 5-7kg of muscle mass. It’s physiologically impossible to lose more than 1kg of fat mass per week.

Unrealistic Expectations

In our fitness centre in Central Hong Kong, we never turn down clients, but we want to create long term and sustainable changes, not a quick fix. We want our clients to feel happier and healthier in the long term, not run down, stressed, and miserable.

Every week, potential clients inquire about a fat loss strength training program. Some of them have gone to other gyms and attempted to do a rapid, unrealistic transformation. Many of them lost weight in the short term due to the high-calorie restriction and drastic increase in training volume.

But 90% of them either gave up halfway or went through it only to end up unhappy, stressed, injured and disappointed with their inability to maintain the little results they achieved. We’ve even had a few people tell us they developed eating disorders after their 12-week transformation attempt at other gyms in Hong Kong.

Realistic, Sustainable Results at RAW

At RAW, we provide nutrition advice and injury rehabilitation as part of our program. We want to create long term, sustainable changes, not a quick fix. You can see the results of our clients and know we cater to all levels of fitness in our private, by appointment only, non crowded gym located just off the escalator in central Hong Kong.

Fat loss and Body Transformation - RAW Personal Training Gym Hong Kong

We work hard to ensure our clients feel happier and healthier in the long run. No one needs to feel more stressed and miserable after trying to improve their health and body. Our fat loss strength training programs are individually designed and focus on fat loss, health, and injury rehabilitation.

Introductory Questions for Long-Term Success

When taking on a new client, we work on building a solid foundation before addressing more specific goals. During our initial consultation, we ask our clients the following six questions.

#1 Do you get at least 7-8 hours of non-interrupted sleep every night?
Training and dieting at the same time are both mentally and physically stressful. If you’re not sleeping well, you will not recover, and progress will stall or stop completely. Getting adequate sleep is a crucial factor in our training program being successful.

#2 Do you go to the bathroom at least once per day?
This is always awkward to ask a new client. However, if you’re not going once per day, you may not be efficient at absorbing and processing food. You’re also not efficient at detoxifying. Most people who initially come to us only go 2-3 times per week, so their gut and digestive systems are not working efficiently.

#3 What do you enjoy doing? What gives you joy in life? Are you willing to do it for at least one hour per day?
This can’t be related to exercise, eating/preparing food or work. It must be something you consider “fun and enjoyable”. We feel that this is highly important. Trying to improve your health and fitness is a lifelong process. People who don’t have fun and joy in their lives will not stick to exercise routines or healthy nutritional habits. They will constantly aim for quick fixes to fill that void and emptiness.

#4 How many hours of exercise have you done per week for the last six months?
People join gyms or hire personal trainers and go from doing zero exercises for years to training six hours per week. Training volume must be increased slowly; otherwise, it will lead to overtraining symptoms such as sleep disturbances, injuries, joint pain, stagnation, and frustration.

An injury will stop you in your tracks. At RAW, we use a conservative approach to increasing training volume and intensity in any fat loss strength training program.

#5 Can you perform basic movement patterns pain-free and with a full range of motion? In other words, do you have adequate mobility?
Mobility is a combination of flexibility and movement. Poor hip, ankle, shoulder and scapula mobility is common amongst office workers and weekend warriors. It will lead to an inefficient movement which will lead to pain and injuries.

To help with injury rehabilitation, we assess clients’ mobility regularly. We can then prescribe adequate exercise progression to improve mobility and stability.

#6 Do you have any major strength discrepancies between the left and right sides of your body?
Everyone has a slightly dominant side; it’s normal and acceptable. However, a major discrepancy is a priority to rectify; otherwise, it will lead to pain and injury.

Many eager new gym-goers suffer an injury in the first week of an exercise routine because of a major structural imbalance and poor exercise choice.

At RAW, we start with adequate strength training to address strength inequalities to avoid injuries.

If you’re looking for a fat loss strength training program that will provide you with real results that can be maintained over the long term and make you a healthier, happier person, please get in contact with us today.

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