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Chris Lost 40 lbs to Get an Impressive 12-Week Six-Pack with Online Training

Chris is still amazed by how quickly his body changed on his online training programme with Ultimate Performance.

The 26-year-old’s before and after photos say it all – now he’s lean, muscular and beaming ear to ear with an enviable six-pack.

But just 12 weeks ago he was overweight and unhappy with the way he looked.

Three years of working in an office job had caused him to pile on the pounds.

Training and eating healthy during the week was not enough to counteract the pints and pizzas he enjoyed at the weekend.

It was seeing his creeping weight gain laid bare on a photo collage on the wall of his new home that made him think ‘enough is enough’. He wanted to change.

Chris started his online personal training programme with U.P. with the modest goal of losing some of the weight and getting back in shape.

How far he has come in 12 short weeks with his tailored online diet and training plan has been mind-blowing. 40 lbs, dropped his body fat from 30% to 9.9%, and finally carved the physique he had tried to train for on his own for nearly a decade.

“If you’d have shown me my after picture at the start and said ‘this is where you will be in 12 weeks, I would not have believed you.

“I’d have said ‘it’s not possible.

“It’s just a massive transformation. I would definitely recommend U.P. to anyone who asked just because of how much of an impact it’s had on my life and my fitness.”

Here Chris explains how he made such a stunning transformation with his online trainer Jason and why his training and diet plan was so effective…


What made you start your online training programme?

I had been training for about eight years myself and I had stagnated a bit myself when I started an office job.

I worked for three years in an office and put on quite a lot of weight.

I thought that I needed to get back into the gym and lose what I’d put on.

I thought I would use the help of an online trainer to do that.

After looking through google, U.P. kept coming up as one of the best personal trainers, so I decided to give it a go.

What made you decide to choose online personal training?

The reason I chose online training was value for money.

I felt personally I had quite a good experience of what I needed to do when I was in the gym, I just needed someone to give me that guidance on how to train effectively and efficiently and what to eat.

I felt I didn’t need someone in the gym to keep me motivated because I already had that motivation myself.

So the online training gave me everything I needed at a price that was good for me.

Online training is great value for money. You’re paying a set price for a 12-week period and they give you everything you need to know.

Your online trainer is there with you whenever you need them.

You can contact them via email and you send them updates on how you’re doing and any questions they will get back to you as soon as you can.

In terms of information and the ability to convey knowledge, they’re really good at that.


What was your diet and lifestyle like before starting this?

Before I started with UP, I felt my diet was pretty good.

I would eat quite strict from Monday to Friday, then at the weekends I would go out drinking with friends and my diet would go a bit out of the window. But I didn’t think that was an issue at the time.

It was only when I came to work with my trainer Jason online that I found it was having a massive negative impact on my performance and why I’m not seeing any difference

As soon as I started working with Jason, he told me to start from scratch, he told me what I needed to do and what I needed to eat.

I gave him a selection of food I eat, because I’m a fussy eater, and he actually tailored the diet plan around the food that I ate.

Once I started eating and keeping to the plan, within the first week I could see a massive difference.

After 12 weeks the results were amazing for me.

How was your previous lifestyle making you feel?

My previous lifestyle was demotivating me a bit.

I was starting to look in the mirror, and I wasn’t feeling that confident and I didn’t like how I was looking, but I wasn’t doing much about changing that.

It only got to a point where we’d made a photo collage for the new house, and there were all these photos of me throughout the years, and you could just see me putting on more and more weight, and it got to the point where this just wasn’t good.

I needed to do something about it, so I decided to choose an online personal trainer.

You could see it in my body, you could see it in my body language.

I was slumped, I didn’t look happy, my face was a lot fatter than I would like it to be and my clothes didn’t fit properly.

Since doing this, if you see the photos of me after, versus the photos of me before, I just look a lot more positive, I’ve got a better posture, I am more confident in myself.

I was a size 38 waist before I started and I’m now down to a size 30. There just a massive difference in everything.


How quickly did you start noticing results when starting with UPs online training? 

I started noticing results after a week.

From the first picture to the second picture I had taken, I noticed results through the photos and on the scales too.

It was probably after a few weeks I started to think ‘this is really working – I can see quite a big difference!’

I think I was down about 11 lbs after the second week. After the full 12-week course I had dropped 42 lbs.

Throughout the course, there was never a point where I felt we stagnated.

I was continuously losing weight and noticing more definition in my muscles.

Have you had a personal trainer before?

I never felt like I needed a personal trainer before.

I come from a group of friends who are quite keen on the gym.

They read up and I felt we all understood enough to help each other through the progress.

But now having used one, I can now see how much benefit they bring.

The benefits are enormous; it’s the ability to convey knowledge.

For example, I came down to do the photoshoot with Ultimate Performance and just a few of the tips my trainer was giving me when he could see my movement in person massively helped with my training.

It was just slight tweaks to the way I positioned my body and the thought on what kind of force and intention I’m putting on my muscles when I’m training them, but since incorporating them into my routine, I’ve had further benefits from that.

How personal or personalized has this programme felt, despite doing this online? 

When I started the programme, Jason first asked me what I wanted to get out of it.

You’re asked about your goals, what your lifestyle is like and what your working patterns are like, and they will work with all that to tailor a plan to your needs specifically.

Looking at other online trainers, they might offer you a plan at a third of the price, but you’re going to get a generic diet plan and a generic training plan.

But the difference between a generic plan and one tailored to you is the efficiency.

It was very efficient; you will get faster results.

I’ve got an injured arm with a plate in it, so there are certain exercises I can’t do which might be on a generic plan.

There are certain foods I don’t eat, which might be on a generic plan.

If you’re new to the gym and there are certain things on a generic plan that you can’t do, or you can’t eat, you’re going to find it very difficult to change that up to what you want.

Whereas with UP, they do all that for you. They make sure it’s exactly what you need.

It’s just a much better experience that what you’d get from a generic plan.


How important is having a trainer there to guide you through the ups and downs?

Having a trainer there to contact whenever I need has been really valuable.

As you go through the process, for me personally, I’m quite hard on myself, and judge myself quite negatively, so as the process went on, I felt I might not be getting the results I could be getting.

But Jason was there to keep me motivated, and he was really excited about the results that he could see, and he would reassure me that the results were really good.

He had seen me from Day 1 to the point we had got to, and he would say ‘Look how far you’ve come. Look at the progress you’ve made in such a short time. When we get to the end of the 12 weeks, it could be a really special transformation.’

He would keep me motivated to carry on going. He would check in, and he would tell me what he could see that maybe I couldn’t see.

That really gave me the drive to keep on going and at the end of the 12 weeks, looking back at my picture on day 1 and my 12-week picture, that’s an incredible transformation for me.

I think without the help of an online trainer it could have been quite easy to slip off at the six-week mark when maybe you think you’re not seeing as much of a difference as you think you could be.

How has the training and diet improved your lifestyle outside the gym? 

It has helped in terms of my concentration and my motivation at work. I feel more alert, and I feel like I’ve got more energy.

Whereas with my diet before, which was drinking quite a lot and eating junk food, I didn’t realize how much of a negative effect that does have on you.

But when you do start eating healthily and eat the right foods to fuel your body, you can just tell a massive difference.

I’ve lost 3 stone, so even small things like getting in and out of a car, it’s easier.

Getting out of bed on a morning is easier.

Doing a full day at work and then going to the gym afterwards, it’s easier. I’ve noticed a massive difference.

Not having to carry an extra 3 stone around with me every day is great. It’s had a massive impact on my confidence.

I can walk around feeling confident and not feeling like someone might be looking at you thinking ‘he’s overweight. He doesn’t do much exercise. He’s unfit.’

Now I’m more active, I’m so much more confident.

But I’m not superhuman. I’m the same as anyone else who would try this course.

I got into habits that most people do – comfort foods, easy takeaway foods when you’re in a rush, and you go to McDonald’s and grab a burger.

I’m no different to anyone else in that respect.

But having done this course, it enables you to combat that and to understand how to continue leading a healthy life even if you’re very busy at work.

What would you say to people who say results like this and the timeframe are not possible?

A lot of people will say results that you see on my transformation and other transformations from UP just aren’t possible.

If I’m honest, I was inclined to think that before I first started too because 12 weeks is a short space of time and you see someone who has a body that is completely out of shape and looks like they do no exercise, to someone who is ripped, and they get a six pack – how can that happen in 12 weeks?

That’s such a short space of time to achieve those results.

Having done that, I can confirm that there were no special effects. It was 12 weeks.

It was just a good healthy diet. There was nothing untoward with my training or diet plan.

The only supplements I took were vitamins, protein, BCAAs to help with recovery –  I didn’t need to take a vast array of supplements.

I was just clean eating and efficient training over 12 weeks to achieve this body transformation.

What do you think the magic ingredient to success is with what UP does?

I think the magic ingredient to success at UP is just the passion they have for it.

They are so passionate about what they do, and they really thrive off seeing the results with clients, and that passes on to you.

They really drive into you that it’s nothing special that you need to do to achieve these results, it’s just consistency.

Your diet needs to be consistent and your training needs to be consistent.

If those two things are on point, you can achieve what you want to achieve.

How has it fit into your lifestyle? 

Halfway through my course, I had a stag party for one of my close friend’s wedding.

I had a four-day stag do abroad, and I drank and ate a lot.

Leading up to it, we tailored my diet and training plan to try and mitigate the effects of the stag do in the best possible way.

Coming out of the weekend, we agreed I would be straight back on the diet once I’d touched down again in the UK.

That’s what we did.

The amount of calories I consumed I can’t even tell you. But I’ve still managed to get these results in 12 weeks.

It was just planning ahead and making sure we made a commitment to make changes to the plan.

What are the top things you’ve taken away from this experience?

The top five things I’ve taken away are:

  1. It’s definitely achievable. I’ve seen transformations before, and I knew I could lose weight, but I’d never look as good as that. But I now know it’s definitely achievable.
  2. I now know how important it is to be consistent. Even just slipping up and having one week out of the gym, that can have a big impact on your progress.
  3. I understand how important your diet is. I would just diet Monday to Friday and then have a normal weekend. Making sure you have a consistent diet is one of my top 5 points.
  4. The efficiency of the training and having a plan that you’re going to stick to for two, three, four weeks enables you to focus on what you’re going to do in your session, rather than just turning up and not sure of what you’re training and not getting the most out of the session while you’re there.
  5. The support from people around you is also important. At first, when I first started, people were quite hesitant with me paying for a personal trainer, but when they knew I was going through this, everyone was really supportive, and they definitely help. Nobody would be trying to egg me on to go out for drinks and wouldn’t be buying in takeaways and saying ‘go on, eat that’. They were all really supportive in making this transition from where I was to where I wanted to be.

How would you rate the online training experience? 

When I thought ‘I’ll try online training’ I didn’t expect to get half out of it that I did do.

I didn’t expect the trainers at U.P. to put as much time and effort into me as they did.

So that was above and beyond what I thought I was paying for.

When I came into the training, what I wanted to get out of it was to lose the weight that I’d put on. I never thought I would get to the point where I would be able to see a six-pack.

I never thought I would get to that level of definition.

The transformation I’ve had over the 12 weeks was way more than I could have imagined.

Do you think there’s value investing in a personal trainer for health?

I think there’s a benefit in investing in a personal trainer.

Yes, it’s given me the results in terms of aesthetics that I wanted.

But aside from that, it’s given me the mindset to be more driven.

I feel more driven and when I set myself a goal I feel more motivated to achieve that goal.

Having a trainer and making the commitment to make a change has made a huge difference.

I would still be lazy, I would still be going to McDonald’s and getting a burger.



  • We show you the best, we don't show you the worst.
  • We show you people who follow the plans, not those who are all talk.
  • We show you those who inspire even us with their commitment to their results.
  • You cannot get results exactly like these. You are unique and that means you can only get your own best possible results.
  • Your results are a function of time spent following the plan; your genetic response to the right exercise and diet program; how hard you train; how consistently you come to the gym; how disciplined you are with your diet; & your starting point.
  • Oftentimes the lower your starting point (poor fitness, terrible body composition) the better your results.
  • We cannot do the work for you and the results you see here are a testament to the work ethic of our clients.
  • Our reputation is that we are the best trainers in the world for helping you to unlock your potential, & we can lead you to the door, give you the key, even turn the handle and push the door open, but we cannot walk through it for you.
    In the end the result is down to you.

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DISCLAIMER | Results may vary | Results are based on individual circumstances | Timeframes for results are not guaranteed | Willpower is always required!

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