Adam Brown

Programme: Private Weight Loss

Adam was the heaviest he had ever been. He wanted to lose weight, get rid of the fat and keep the muscle, as well as increase his general fitness. “I achieved the goal of losing an awful lot of that fat. I went from well over 30% of body fat to below the 25% mark. I’ve lost just over 2 stone”, he said. “My lifestyle has changed. I’ve worked exercise and healthy living into my daily routine.” Adam is now gearing up to run his first half marathon. “My overall fitness levels have improved beyond where I expected”.


2 stones


38.4 to 42.2%


31 to 24.1%


7mths +lockdown


The first activity in his programme was our ‘Set up for Success’ induction. This comprised:

  • Taking measurements and photographs to benchmark Adam’s starting point.
  • Benchmarking his daily calorie expenditure.
  • Setting a goal. Adam’s goals were to lose weight, but particularly fat. We set an initial goal of 10kg but increased that later.
  • Setting an initial level for his calorie intake. We cut calories and assumed a calorie burn from exercise.
  • Providing coaching on food intake. This included food theory and diet construction.
  • Constructing an exercise programme consisting of weight training and cardiovascular exercise.


It’s always important at the beginning of a programme to keep a frequent dialogue with the client to enable them to settle into a new lifestyle quickly. We made the following observations and took the following actions:

  • Adam really got into lifestyle changes very quickly, working exercise and good eating habits into his daily life.
  • He lost a little momentum over Christmas and New Year due to workload.
  • He caught up and, during lockdown, overtook his new target line.
  • He got stronger and constantly improved his 5k running times. His recovery in sessions was much quicker.


The exercise programme had the following elements:

Cardiovascular exercise to

  • Strengthen his heart, lungs and vascular system.
  • Improve his ability to burn fat as a fuel
  • Improve his health markers and resting heart rate.
  • Burn some extra calories

Weight training to

  • Enable him to build or retain muscle whilst losing weight.
  • Provide a metabolic and hormonal cascade of beneficial effects.
  • Improve his movement, posture and functional capability.

It’s actually a complete change in lifestyle, which is really satisfying because it means I can go away knowing I can maintain what I’ve done thus far



Client Adam Browns before photos


Client Adam Brows after programme photos

Body stats

Adam lost 4.5 inches off his waist whilst improving his strength. He has much better tone, is more symmetrical and his six pack is starting to show.

Body type chart for Adam Brown

Body composition

Adam lost 13 kg, took his body fat from 31% to 24% and lost 2.2kg of visceral fat. His % muscle went from 38.4% to 42.2%


Adam improved in all his lifts and you can see the impact of that in his tone. His recovery between sets was almost instant and his performance in his 5k runs improved constantly, thanks to a focus on legs during the sessions..


Adam transformed his body shape, lost over 2 stones, reduced his body fat from 31% to 24% and can now see his six pack coming through. He has also transformed his lifestyle, working exercise and healthy eating into his daily routine.

“I was a little bit worried that it would all be massively regimented, but this turned out not to be the case at all. It was that constant help and support outside the sessions that went a long way to helping to support me throughout the programme.”

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