• Joshua Li

How Gareth Achieved This Remarkable Result

What did you want to achieve when you started this process at ONE?

Initially improve strength around an injured shoulder and just get back to training

Did you achieve the physique you were hoping for?

Yes. It's safe to say my expectations were exceeded.

How much weight did you lose?

15 kg from when I first started but for the last 8 weeks about 7kg

What are 3 lessons you learned at ONE?
1. Sticking to the diet is the key factor to getting a transformation
2. Exercise execution. Before I came to ONE I was simply moving weight A to B. I now fully understand how to isolate the muscle I want to work.
3. The role of sleep and how it plays a huge role on your progress.

You're a busy man. How did you manage to fit all of this work into your schedule?

Get up early and get things done before work. This gives time after work for extra cardio/training. It takes commitment there’s no doubt about that. But restricting your ;social time’ or exchange it for social fitness things makes it achievable.

What is your training and diet like now?

I’ve relaxed it quite a bit. Doing 2 things twice a day 6-7 days a week is, to me quite unsustainable, especially on the reduced calorie diet. It gets you to the benchmark though, so now its maintenance. So the diet I still keep to the Nutrition Kitchen, but just supplement with some extra meals and not so strict on when I eat out.

Was there any driving force that kept you working towards your goal?

I had committed to Aidan, committed to One PT and myself to really push for 8 weeks. I could had an definable end point date and consistent improvement in my measurements/physique.

What would you say to someone who thinks achieving a result like yours is too hard?

I’m not going to lie, it’s not easy, but it’s not ‘hard’ as in difficult. Do what is prescribed and it will happen, the hard part is getting out of bed, getting out of the flat to get the exercise done. The food can be done for you, you just need commitment from yourself.

What are your best tips for anyone to stay in great shape?

Keep a check on your diet. You’ve reset the bench mark, you’ve done the hard work making the change. Be good to yourself and keep the diet in check but you don’t have to be harsh on yourself. The reduction has happened, so you can enjoy some treats, it’s about maintenance, but the change of life style should carry on. Its healthy.

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