Richard’s Transformation: Sustainable Weight Loss and Strength

Richard’s Transformation: Sustainable Weight Loss and Strength

When Richard began training at UFIT Singapore, with Amsyar, his main goal was clear: lose weight and take back control of his health.

For him, weight loss represented more than just a number on the scale. It was about improving his energy, feeling more confident, and regaining control over his body and daily life.

But Richard’s journey wasn’t straightforward. He came to personal training at UFIT Singapore with a complex medical history, which meant his training sessions sometimes involved dizziness and nausea. This required a careful and personalised approach to both exercise and nutrition.

 A Personalised Plan for Training and Nutrition 

To support Richard’s progress, the UFIT team focused on building a sustainable framework that combined strength training and nutrition coaching.

Through a process of trial and adjustment, his coach worked closely with Ellie, our Head of Nutrition, to develop a fuelling strategy that supported his workouts and reduced the symptoms he was experiencing during training.

At the same time, they created a steady calorie deficit to support his weight-loss goal while protecting muscle mass, a key part of long-term health and body composition.

Sustainable Results

With consistency and the right support, Richard achieved significant results over the course of a year:

• Weight: 93kg → 80kg
• Skeletal Muscle Mass: 35kg → 38.1kg
• Body Fat: 32.5% → 17.5%

His progress wasn’t just visible in the numbers. His strength and confidence in the gym improved dramatically.

Richard went from struggling with a basic bodyweight squat to performing Zercher squats at 40kg for five reps. He also progressed from limited hip hinging ability to deadlifting 77.5kg for five reps.

Small Changes, Big Impact 

One of the biggest lessons Richard learned during the process was that lasting change takes time. Rather than chasing quick fixes, he focused on gradually improving his habits, from nutrition and exercise to daily routines. That steady approach, combined with tailored coaching that adapted to his energy levels and recovery, helped him stay consistent even during challenging periods.

Just the Beginning 

After a year of training, Richard can clearly see the progress he has made, but he also knows the journey is ongoing.

His experience highlights what many clients discover at UFIT Singapore: sustainable weight loss and strength gains come from a personalised plan, expert coaching, and consistent effort over time.