"Best advice is to reduce fat not just weight, and build muscles. I personally recommend Jay for his competence and fitness knowledge"

How it started

Ronak was a beginner as beginner can get, he had no knowledge or experience with regards to exercise apart from a recreational sporting background when he was in his teens. He had never lifted a dumbbell or even stepped foot in a gym, but he was determined to finally make a change in his life; if not for himself then for those close around him.

The problems

The journey was not smooth and it did not go to plan at first, Ronak often complained about severe DOMs, which effected his sleep and his work for the rest of the day, but he persisted with good eating habits and rest and those issues went away quickly.

Ronak is a vegetarian and his diet was not great, of course he loves his indian food! grew up with eating a plate of rice for dinner, carb-loaded breakfasts and lunches. He lacked protein and real vegetables in his diet. The question was how could we slowly and sustainably phase him out of these bad eating habits?

In the first month, he strained his groin on the leg press perhaps from an over-exertion. Not even this stopped him! The workouts for the following few months were selected carefully so to not aggravate his minor injury, he knew he could not just stop, and that we would need to adjust and adapt to the new circumstances (which paid off!)

The process

He weight trained under my supervision for x3/week and came in x2/week at the maximum to do some cardiovascular exercise on either the treadmill or crosstrainer, the continuance to adhere to this schedule and to be competent enough to exercise by himself outside of the sessions is a testament to his commitment.

The focus was an introduction to weightlifting, technique improvement and increase in strength, not just strength in the weights, but improvement in the fundamentals such as core strength, posture, mobility, balance and function. As time progressed he quickly recovered from his minor injury and as he got more capable, we incorporated fitness-related activity to help shed the weight quicker.

We did not completely phase out Indian food, if anybody tells you to stop eating your favourite foods you can fire them! Instead his days were calorie-heavier than his nights, we introduced new foods and recipes to his tastes to increase green vegetable and protein intake.

What sort of the results did he see?

We can look at his transformation and notice a significant weight loss of 11kgs in 28 weeks, and better posture, but from a personal level he has discovered a lifetime of positive habits to better affect his health and fitness. Its extremely rare for someone to possess the mental grit, desire, competence that he did at that stage of his life, with little/no experience in weightlifting or exercise. I have no doubt he will continue to make progress by himself.

Fitness helped Ronak change his life and build the foundations for a healthy, positive future.

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