David came in tired, heavy and fed up with diets that lasted two weeks. Sam started with sleep and breakfast, then added strength training and daily walks.
Eight months on, David is 18 kg lighter and has run his first 10K.
| Measure | Before | After |
|---|---|---|
| Body weight | 112 kg | 94 kg |
| Waist | 108 cm | 92 cm |
| Resting heart rate | 78 bpm | 61 bpm |
How they did it
- Weeks 1–4Two PT sessions a week, 8,000 steps a day
- Months 2–5Three sessions, protein at every meal
- Months 6–8HIIT 45 added, first 10K race