ALEX  C – CASE STUDY | LOST 30.6KG IN ONE YEAR

Alex C – Starting Point: 120.5kg

When Alex first joined our 10 Week Body Transformation personal training programme in Leeds, he was completely new to the gym and had no previous experience with strength and resistance training. 

During his initial consultation, he explained that he was struggling with both back and knee pain, which was having a significant impact on his daily life. One of the biggest frustrations was being unable to enjoy hiking, a hobby he had always loved.

From day one, we knew that success would require more than just weight loss. We needed to build strength throughout his body, improve movement quality, and help him develop a healthier relationship with food.

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ALEX’S ACHIEVEMENTS?

  • Lost 30.6kg in body weight (Just shy of 5 stone)

  • Rewarded £50 for achieving weight target

  • Eliminated back & knee pain

  • Returned to Hiking – Longest Hike (8 hours)

  • Developed confidence in the gym environment

  • Better relationship with food

Goals & Expectations

The main goals we outlined at the very beginning were:

  • Weight loss
  • Build strength and improve fitness
  • Reduced back and knee pain or eliminate
  • Better understanding of nutrition for fat loss
  • Return to regular hiking activities

Rather than focusing solely on the scales, we outlined an actionable list of short-term targets to chase down.

Training Approach

The initial phase was about building consistency with:

  • Training
  • Nutrition
  • Daily habits & small wins
  • Activity levels

With Alex being a complete beginner, we needed to develop fundamental movement patterns from scratch and gradually build strength over time.

His programme consisted of:

  • 2x Full body strength and resistance sessions per week
  • Additional walking sessions planned around his gym and work commitments
Alex C - Fat Loss In Leeds - Personal Training

Fat Loss Around A Busy Work Schedule

Throughout the year, there were periods when pushing for fat loss wasn’t the right strategy.

During times when work required extensive travel, we deliberately implemented short maintenance phases. Rather than aggressively dieting, the focus shifted towards maintaining progress until circumstances were better suited for a further fat loss phase.

Tracking Progress

To monitor progress accurately, we used the Renpho app to track body weight and key metrics.

Over the course of the year, the data clearly showed a consistent downward trend.

RESULTS:

  • Starting weight: 120.5kg
  • Current weight: 89.9kg

That’s over 30kg, equivalent to just shy of 5 stone.

Returned To Hiking

Most importantly, he achieved one of the most important goals from this whole process.

After previously being unable to participate in hiking due to fitness limitations and discomfort, he has now completed multiple hikes lasting 6+ hours, with his longest hike lasting 8 hours.

Looking For Personal Training In Leeds?

This case study from Alex C demonstrates what can be achieved through hard work and perseverance.

Whether your goal is weight loss, improving fitness, reducing aches and pains, or getting back to activities you enjoy, our personal training programmes in Leeds are designed to help you achieve results.

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Get in touch today and find out how CSS Fitness can help you achieve your goals with personal training in Leeds.

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Read All Client Testimonials

I have been absolutely blown away by this result from Alex C. Insane to think we set a short-term target of losing that first stone. 12 months on, and currently just shy of 5 stone total weight loss. Phenomenal work Alex!

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