Sofia’s Transformation Journey

by  in Build muscle, Lifestyle, Training

Sofia Front Side
  • 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 not being able to do a single pull-up to doing 2 bodyweight pull-ups.
  • When Sofia came in the first time, she could not squat or deadlift due to poor technique and lack of strength. She can now deadlift 70kg and squat 55kg.
  • After following her RAW Hong Kong personal trainer Loretta’s injury rehabilitation program, her knee pain completely disappeared.
Sofia Back Side

Sofia started training at Raw as she wanted to get in shape for her wedding day. She had been looking for a personal trainer in Hong Kong and had read positive reviews about RAW. One of her main goal was to get leaner so she wanted nutritional advice as well as personal training.

Although she had jogged 2-3 times per week, she had no experience with strength training and had not used a personal trainer in Hong Kong before coming to us.

Sofia had always been thin but wanted to look lean and more defined for her big day.

Sofia had also been suffering from knee pain for a few months and was also seeking injury rehabilitation as well as personal training in Hong Kong. She was told by her physiotherapist that the knee pain was due to a lack of strength in her quadriceps, core and posterior chain muscles (gluteus, hamstrings and spinal erectors).

Physioball Workout

After taking her through the Raw Initial Assessment, her personal trainer Loretta decided to implement the following combination of training and nutritional advice.

Chin Ups Exercise

1) Increase protein intake to 100 grams per day:

Sofia was consuming too many carbohydrates, fats and not enough fiber. By including lean protein and vegetables at every meal, her daily caloric intake was reduced, yet she was satiated throughout the day. At RAW, We focus on sound nutritional advice.

2) Keep daily caloric intake between 1200-1400: 

If calories are too low, people become obsessed with food and end up overeating or giving up. When calories are too high the body will not use fat for fuel. By selecting the appropriate caloric intake, Sofia lost 6% body fat in 12 weeks and has not gained any fat since her wedding day 3 months ago. All RAW personal training packages include nutritional advice as well as training advice.


If measuring and preparing food is an issue for you, check out the RAW meal delivery program:

Weight Lift Exercise

3) Strength train properly 3 times per week:

The only experience Sofia had with strength training was doing a circuit based type workout and group classes. In group classes, there is no focus on individual needs. Technique is usually poor which leads to injuries and lack a progress.

4) Use enough weight and take every set to “technical” failure: 

In group training classes, most people do not use enough resistance to elicit adaptation. Each set is not taken to failure. There is no reason for the body to go through any change.

5) Focus on “weak links”:

The muscles on the inside of Sofia’s knees were weak (vastus medialis oblique). The muscles on the outside of her hips (glute medius) were underdeveloped. These weak areas resulted in her knee pain. Her training programs used a combination of strength training exercise as well as injury rehabilitation.


Sofia’s Transformation Results

  • 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 not being able to do a single pull-up to doing 2 bodyweight pull-ups.
  • When Sofia came in the first time, she could not squat or deadlift due to poor technique and lack of strength. She can now deadlift 70kg and squat 55kg.
  • After following her RAW Hong Kong personal trainer Loretta’s injury rehabilitation program, her knee pain completely disappeared.

RAW Personal Training in Hong Kong offers a combination of strength training, cardiovascular training, nutritional advice, and injury rehabilitation if needed to help you reach your goals.

RAW Personal TrainingSofia’s Transformation Journey