It’s simple: the fusion of hard work, dedication and 100% compliance will transform a person’s body shape.
If you don’t believe me, let me tell you about our RAW intern, David Chan. When we met David, we learnt he didn’t come from a sporting background, nor had he ever been overly concerned about health and fitness. In fact, until just over three months ago, he was on his way to becoming a lawyer. At 24-years-old, David was brought up in Hong Kong but left to study law in the UK. Upon his return to HK (and following some serious thought), David decided law wasn’t for him (at this point in his life at least), so we suggested he come on board as an intern with us at RAW.
David’s duties consist of shadowing the teams of experienced trainers, as well as typical intern duties like keeping the gym clean and tidy. Here at RAW, we are big believers in practicing what we preach; trainers must know the theory but must also be able to apply it and achieve results for themselves. With that in mind, it was agreed David would train everyday as part of his internship; five days a week for 60 to 65 minutes per session. Each week, time has also been set aside to test his body composition in order to adjust his nutrition plan and ensure he’s continued to put on lean mass while losing fat mass at the same time.
In the three months David has been with us at RAW, he has achieved some incredible results. When he started out his body weight was 61.5kg and his body fat percentage was 17.5% (8 February, 2013). Now, after a lot of hard work and commitment to his nutrition plan, David’s body weight is sitting at 64.4kg and his body fat percentage is down to 12% (7 June, 2013).
To put it simply, in just 12 weeks of training, David has put on 6.6kg of muscle mass and lost 3kg of fat mass! *
David at the start of his training at 61.5kg and 17.5% body fat
As experienced personal trainers who have been lifting weights for many years, we’ve come across thousands of people, including friends and clients, who have tried to achieve certain goals in the gym like David has achieved. Unsurprisingly, some are successful while others are not, but the key factors needed to achieve success remain the same:
- Proper nutrition
- Sound consistent training
- Hard work
In this case it’s important to focus on the last two factors: hard work and compliance. Many people plan workouts and set themselves goals but are not willing to put in the hard yards when it comes to training and nutrition in order to achieve them.The important thing to remember is you can’t buy your way to a healthier physique. No magic supplement, vibrating plate, fat draining massage or fat cell freezing method, juice detox or extreme diet can replace hard work and compliance.
David is a prime example of what hard work and compliance can achieve. From the outset he has worked hard and been 100% compliant. On top of that, he never leaves a workout unfinished and constantly strives to reach the next weight bracket to increase his strength. He uses the perfect tempo and technique for all exercises, and has an insatiable thirst for knowledge when it comes to nutrition and training to help improve his body composition.
David after 12 weeks of training at 64.4kg and 12% body fat
Now on the path to becoming a personal trainer, David’s inspiring story shows that if you stick to a proper training regime underpinned by a proper nutritional guideline, there is no reason why you can’t achieve the physique you crave – hard work is everything.
Jeremy Meyer is a Director / Personal Trainer at RAW Personal Training with over 15 years experience as a personal trainer and 24 years weight lifting experience. Aside from personal training, Jeremy has played Defensive End for the University of Northern Arizona in 1995-6 as well as winning the Arizona State Powerlifting Championships in 1997.
* The results and testimonials from clients shown on our website are the result of time spent following the exercise and nutrition plans set out by our Personal Trainers. Results may vary between clients and cannot be guaranteed.