HOW NICHOLAS TRANSFORMED HIS FITNESS AT AGE
IMFITPRO 24 WEEKS TRANSFORMATION
FAT LOSS & CONDITIONING
Nicholas built his own company from the ground up — a software business that, by the time he came to us, was doing well enough that he genuinely didn’t need to be in the trenches every day anymore. Funny thing is, that’s exactly what made his fitness worse, not better. Success bought him flexibility, and he’d been spending most of it on the business anyway — more meetings, more ambition, more hours in front of a screen, and a body that had quietly been paying the price for years.
When Nicholas first came in at 95kg with 28% body fat, what struck me wasn’t how much weight he had to lose. It was that he clearly wasn’t starting from nothing. There was real muscle under there — you could see it in how he moved, in the strength that showed up almost immediately on certain lifts. It had just been buried for years under a layer of “I’ll deal with it eventually,” the way a lot of successful people push their own health to the bottom of the list because everything else feels more urgent.
Day 1 – Nicholas weighed 95 kg / 28% body fat
I didn’t ease him in. Nicholas made it clear early on he didn’t want a soft start — he wanted to actually be pushed, which honestly made the whole thing more fun on both ends. So we built a week that mixed things up on purpose instead of running the same routine on repeat: three to four gym sessions focused on progressive strength work — compound lifts, controlled hypertrophy work for the areas that needed it most, structured around actual programming rather than random days. On top of that, boxing with me twice a week, which turned out to be the piece that changed everything — not just for conditioning, but because it gave him somewhere to put the kind of stress that comes with running a company. And once a week, sprint work — short, brutal, all-out efforts that did more for his conditioning and fat loss in twenty minutes than an hour on a treadmill ever would have.
It became this rhythm — heavy and controlled in the gym, sharp and reactive in the boxing sessions, and flat-out uncomfortable on sprint day. Nicholas said more than once that sprint day was the one he dreaded and looked forward to in equal measure, which is usually a good sign someone’s actually getting something out of it.
Nutrition was less about restriction and more about consistency — something a guy running his own company could actually stick to without it becoming another thing to manage. Protein at every meal, real food most of the time, room for the dinners and drinks that come with his line of work, just handled with more intention than before.
The first two months were about building the base and getting his body used to being asked to do this much. Around week ten or twelve, the changes started becoming impossible to ignore — his waist was visibly smaller, and for the first time you could actually see the shape of muscle that had been there the whole time, just waiting for the fat to clear out of the way.
By week 24, Nicholas had gone from 95kg to 83kg, and body fat had dropped from 28% down to 16%. The difference isn’t subtle at this point — his arms and stomach especially went from “solid guy who clearly used to be athletic” to visibly lean and defined, the kind of change where people who haven’t seen him in a few months do a double-take.
What I’ll say about Nicholas, beyond the numbers, is that he never once treated this like a chore he was grinding through to get to the other side. He got competitive with his own lifts, texted about sprint times he had no business being proud of, and turned boxing into something he actually looks forward to rather than something he schedules around everything else. Somewhere in those 24 weeks it stopped being a program and just became part of his week — which, at the end of the day, is the only version of this that actually lasts.
Six months later, Nicholas weighed 83 kg, and his body fat percentage was around 16%. His physical fitness and energy levels are now on a completely different level.
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Behind every transformation is a personal journey. Explore the stories of clients who made a commitment to change, stayed consistent, and achieved results they could be proud of through personalised training and expert guidance.
