December 28, 2018 | by Jeremy Meyer | Body Transformations,
Sofia’s Transformation Journey
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’s Transformation Success with other clients.
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 trainers injury rehabilitation program, her knee pain completely disappeared.
One of her main goals 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).
After taking her through the Raw Initial Assessment, her personal trainer decided to implement the following combination of transformation strength training and nutritional advice.
Increase protein intake to 100 grams per day:
Sofia was consuming too many carbohydrates, fats and not enough fibre. 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.
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 a Personal Training program that is based around you, your lifestyle and your exercise experience.
Strength train properly three 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. The technique is usually poor which leads to injuries and
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.
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 exercises 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 injury rehabilitation program, her knee pain completely disappeared.
