12-week transformation programs

This completely depends on your starting point and how hard you are willing or able to go. The heavier you are to begin with, the higher your initial weight loss is likely to be, compared to someone starting at a relatively low level of body fat.  

How much fat you lose also depends on the size of the calorie deficit you create, which depends on your lifestyle, preferences and time frame. For instance, if you have a very busy lifestyle that means you can’t perform much additional activity outside of your gym training sessions, there is a limit to how far you can cut calories without sacrificing health.

Therefore, you may need to accept a slower rate of change than someone who has a lot of free time to perform extra activity such as steps. However, based on our extensive data, statistically, the majority of our clients lose at least 10% of their total body weight in their first three months. 

This completely depends on the individual; your gender, genetics, diet, training, and recovery play an important role in building and maintaining muscle mass. If you have never resistance–trained before, you will likely find that you make significant gains in your first three months of training.

The longer you train, the rate is likely to taper off. Typically, after an individual has reached a healthy body composition, we would program for a muscle-building phase, with a predicted rate of change of 0.25-0.5% of total bodyweight increase per month. 

Yes, it’s more than possible to lose fat and gain muscle at the same time, achieving what is often referred to as ‘body recomposition’. 

This change is due to the combination of a calorie deficit to reduce fat stores alongside a training plan that signals to the body to retain muscle.

Because most of our clients are new to resistance training or have not trained to the same intensity as our programs, many increase their level of muscle mass alongside losing fat. 

This depends on how many times a week you like to train, how much time you have available and your goal.

For the vast majority of clients, three to four weekly sessions is the sweet spot, as this allows us to target each muscle group two to three times, which is optimal for muscle gain as this allows us to accumulate sufficient training volume to stimulate change. 

This depends on your goal, preferences and lifestyle. In most cases, we encourage clients to obtain most of their food intake from high-quality, single-ingredient sources, such as lean meats and sources of protein, lots of green fibrous vegetables and healthy fats, like nuts, avocado or olive oil. 

This is because such foods not only improve multiple health markers, such as blood pressure, cholesterol, and insulin sensitivity, they also enhance satiety, energy levels, hormonal health and nearly every other physiological process.

However, we also appreciate that our clients are not robots and that they have lives. This is why our trainers work with each client as an individual with unique commitments. While some sacrifice may be necessary to achieve your goal, your trainer will work with you to find solutions and strategies that work for you. 

This completely depends on your starting point. If, for instance, you start at a relatively low level of body fat (anywhere between 15-20% for men or 20-25% for women), you may want to continue your training in a muscle building or maintenance phase, where you set performance and physique goals with your trainer.

If you start with more weight to lose, 12 weeks may not be enough time to reach a healthy body composition. In this case, you may need to continue your training to you reach your goal.