Inspiring Personal Training Transformation: How She Lost Weight and Reached Her Fitness Goals with Fortius
When Keontae came to Fortius, she had been looking for personal trainers for quite some time. She found a few freelancers but no one with a proven track record of transforming lives in the fitness industry. She jumped on a call with one of our personal trainers and booked her trial session. She loved how comprehensive the initial interview was, which mainly got her to commit to a body transformation program with us!
She struggled with her weight and fitness. She worked a stressful job in the US military and found it challenging to stick to a regular sleep and eating pattern. In addition, she often had to work overnight and didn't get enough exercise. Keontae decided it was time for a change and enlisted the help of our Head personal trainer Milos. After just 12 weeks of training, Keontae had seen excellent results!
Find out how Keontae achieved her personal training results?
The key to Keontae's success was her dedication to the transformation program. She committed to training three times per week and followed Milos's guidance on nutrition and lifestyle changes. Over the 12 weeks, she lost 4kg weight, increased her strength to push 4-plates on each side for the leg press, improved her well-being, and reached her fitness goals!
Fitness trainer Milos explains the approach he and his world-class team of personal trainers apply to get results!
When it comes to body transformation programs, my trainers and I follow a proven blueprint that works for anyone who can commit and stay consistent. The first step is always the hardest, which is why we like to set our clients up for success by providing them with the necessary tools and support. This includes a comprehensive nutrition plan, workout program, and supplement guide. Most clients in Dubai have a very busy lifestyle, so they can only afford to come to the gym 3 max 4 times a week which is why we need to curate optimized fitness plans to ensure they reach their health and fitness goals!
Keontae was able to commit to exercising 3-times per week with me and performed steady-state cardio twice per week.
Our focus was to build lean muscle mass; to achieve that; we incorporated a strength training routine 2x per week, followed by a fitness routine once a week.
Women often shy from weight training. However, this is the most optimal way to build lean muscle and burn fat.
I always remind my clients that they will not get bulky from lifting weights. Instead, the opposite will happen as they start to see their bodies transform and change their composition.
Keontae 3x per week training split:
Day 1 - full-body strength (compound movements 6-8 rep range)
Day 2 - full-body hypertrophy (isolation movements 12-15 rep range)
Day 3 - full-body circuit + stretching (circuit: 3 stations x 3 rounds x 3 different stations)
The most challenging part of Keontae's transformation was her nutrition. As I mentioned
Regarding nutrition, we took it one step at a time to not overwhelm her with too much information from week 1 of her journey!
Keontae's stats after 12 weeks of the transformation program:
Weight: - 4kg (start weight 71kg , end weight 67kg)
Waist: - 8cm (start waist 84cm, end waist 76cm)
Body Fat: - 4% (start body fat 28% , end body fat 24%)
To break it down for you, we did the following:
Week 1 - Week 3
We prioritized regular eating patterns and ensured sufficient protein intake (1.6-1.8gm per kg of ideal BW).
Week 4 - Week 7
We introduced calorie and macro tracking 5-days a week and kept Keontae in a small 200-calorie deficit.
Week 8 - Week 12
We pushed the deficit further, putting her in a 600-calorie deficit on non-training days and in maintenance calories on training days with a cheat meal allowed once a week!
Most clients face issues on their fitness journey because personal trainers often throw calories and macros at them and hope for the best, but that's not how we operate here at Fortius!
We always want to ensure our clients are happy with their progress and understand the WHY behind every change we make.
What are your thoughts on Keontae's transformation?
I am proud of Keontae's transformation. She has worked hard over the past 12 weeks and has seen excellent results. I think the key to her success has been her dedication to the program and her willingness to make lifestyle changes. She is an inspiration to anyone struggling to lose weight and get fit!
If you struggle to lose weight and get fit, we encourage you to contact us at Fortius. We offer a free consultation with one of our expert personal trainers who will help you assess your goals and create a customized program that fits your needs. Contact us today to start your journey to a healthier, happier you!
Common questions and answers
How much weight can I lose in 12 weeks?
You can lose up to 10kg in 12 weeks, but this number will vary from person to person.
How long does it take to see good results with a personal trainer?
You can see results within a few weeks if you are consistent with your workouts and nutrition. However, setting realistic goals and expecting gradual progress over time is essential.
How often should I train with a personal trainer?
Most clients train with their personal trainer two to three times per week. We recommend three to four sessions for optimal results.
Is a 4-week body transformation possible?
It is highly unlikely that you will achieve some significant results in 4 weeks, but it can happen depending on how devoted you are and your genetics. Here you can read about Basil's 4-week transformation story!
Do you have female personal trainers in Dubai and Abu Dhabi?
Currently, we have only female trainers covering the Dubai area. We are working on expanding our services to Abu Dhabi and other emirates. Our female fitness instructors can curate training plans for sports training, weight loss, muscle gain, functional training, martial arts, cardio workouts, strength training, and any other type of training that would be the client's preference. However, our signature programs cater toward burning excess fat, helping with weight loss, and getting you into the best shape of your life.
Click here to find out more about Basil's success story!
Are you looking for a personal trainer or online coach?
If you want to start working out with someone but are hesitant, we have a perfect solution! You can first book your free consultation with us, and on top of that, if you are not convinced, you can take 3-personal training sessions with one of our expert trainers before you decide to commit long-term!
To find out more about our personal training and online training services, check out:
Free Workout App - Fortius Fit
If you are looking for a free workout app to help you lose weight and fit, we recommend downloading our Fortius Fit app. The app is available for both iOS and Android devices. Click here to download the app today!
To find out more about our free training app, click here!
I hope you enjoyed this blog post. If you have any questions, please feel free to comment below or contact us at info@fortiusdubai.com and let's start your fitness journey!
Start Your Transformation Journey Today
Stay Strong #BeFortius
More Success Stories: Success Stories
Our PT Services: Fortius Dubai Personal Training
Our Online Program: Fortius Online Body Transformation Program
Our FREE Fitness App: FREE Fitness App by Fortius