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

by  in Get in shape for Wedding, Lifestyle, Strength Training For Beginners, Training

Gabo Front Side

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 martial artist most of her life, she was suffering from back, neck and shoulder pain.
  • As a vegan, she was struggling to build muscle due to low protein intake. she was looking for nutritional advice to help her build muscle and lose fat.
  • Gabo had been practicing Thai boxing for many years. She wanted to increase her strength, muscle mass and power in order to increase her performance in the ring.

Unlike other personal training gyms in Hong Kong, every client at RAW begins with a 90-minute assessment.  The purpose of this assessment is to gather information about each client’s exercise/health history and lifestyle.

Her trainer can then design a strength training and cardiovascular training program as well give them injury rehabilitation and nutritional advice in order for them to reach their goals.

The attention to detail provided by her trainer when working on her goals allowed her to identify small, quick changes that could be made to make immediate impact.

I liked the fact that the trainer I initially met with at RAW explained complicated topics in ways that I could relate to and understood.Gabo

Throughout the assessment, Gabo’s areas of improvement were identified and RAW designed a customized strength training and injury rehabilitation programs in order to address the following areas:

  • Posterior chain strength (lower back, glutes, hamstring) was lacking. She suffered from back pain because of it.
  • Her upper back and shoulder retractors were weak. This was giving her shoulder and neck pain. Strengthening those areas would be a priority.
  • Her body fat percentage was 25%. This was high to see any muscle definition.
  • Core strength and endurance was lacking. This was causing poor posture, energy leaks, and early fatigue during exercise. Regular core training would be included in a training program.
Gabo on the Prowler
What’s great about RAW is their step-by-step approach.

I could not have done what I did without their knowledge, motivation, and encouragement.  Gabo

Gabo Front Side


After 3 months of training at RAW, Gabo achieved the following goals:

  • She lost 8kg of fat mass and gained 4 kg of lean muscle mass.
  • Her body fat percentage improved by 10% in 12 weeks (From 25% down to 15%)
I lost 14cm around the waist and 12cm around the hips.Gabo

Form and technique are key value drivers at After 3 months of training she was able to dead lift 100kg completely pain free.

Contact us and find out what you can achieve in 12 weeks of training with us.

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