Yi Jie came to ATP demotivated and at her heaviest weight of 95kg. She had tried various diet strategies in the past, such as keto and intermittent fasting, but found always ended up gaining the weight back.
ATP Personal Training Coach Angelica reveals how they approached her transformation.
"I feel stronger and more energetic after making these changes."
Can you tell us a little bit more about Yi Jie’s weight loss journey and the challenges she faced before seeking help from ATP?
During our initial consultation, we identified that Yi Jie’s lack of focus on exercise and frequent yo-yo dieting had likely affected her overall body composition, leading to a lack of protein and muscle mass, and an increase in body fat. We also discovered that poor sleep was a struggle for her.
How did you and Yi Jie work together to create a nutrition plan that would help her reach her goals?
Our goal was to help Yijie lose 10-15kgs as quickly as possible and reach a body fat percentage of 25%. We agreed on a nutrition plan that included a 35% deficit, high protein, moderate carbohydrates, and low fat for the first month.
Despite initially struggling with cravings and a large appetite, Yijie stuck to the plan and within 3 months had lost 7.5kg, bringing her down to 84kg. However, as we continued to work together, we faced more plateaus due to Yijie’s sleep problems. Eventually, a vacation to Bali helped her relax and the weight started to drop again.
"My coach shares her wealth of knowledge and guides me in nutrition, workouts, and cultivating healthy lifestyle habits. She helps me customize workouts to constantly challenge my body."
Can you describe the adjustments you made to Yi Jie’s nutrition plan as she reached different milestones in her transformation?
After Yi Jie reached a weight below 80kg, we adjusted her macros to include more variety and dietary fat. We also incorporated occasional days where she could enjoy home-cooked meals in controlled portions. With these changes, Yijie was no longer complaining about hunger and was able to continue making progress towards her goals.
As Yi Jie prepares for a photoshoot, we have implemented a no-carb plan for the final week, replacing starchy carbs with vegetables and fattier proteins
How have Yi Jie’s new job and schedule presented a challenge in her transformation journey, and how do you plan to help her continue making progress?
She will continue working with us at ATP, but with a new job, the schedule has changed, presenting a new challenge. Nonetheless, we are confident in Yijie’s ability to continue making progress towards her next goal.
"Coach Angelica is really knowledgeable and encouraging in helping me customize my weight loss plan."
Yi Jie’s transformation journey has been a testament to the power of consistent effort and determination. With the help of her ATP Personal Training Coach Angelica, she has already lost almost 20kg and dropped her body fat percentage substantially.
As Yi Jie approaches the midpoint of her transformation, she is confident that she can continue making progress with the support of her coach and the implementation of a flexible nutrition plan that allows for occasional indulgences. With the added challenge of a new job, Yi Jie is excited to see what the next few months hold as she continues on her journey towards her health and wellness goals.
"I am more conscious of making informed decisions in my everyday lifestyle choices as compared to before."
If you’re struggling to achieve your health and fitness goals, know that you’re not alone and there is hope. We invite you to reach out and work with a professional to develop a sustainable plan that works for you.
Don’t let demotivation or setbacks hold you back – take the first step towards a healthier you by filling the form at the bottom of the page today!
★★★★★
I have had an amazing experience training at ATP. Coach Angelica is really knowledgeable and encouraging in helping me customize my weight loss plan and being there every step of the way. She shared her wealth of knowledge and guided me in nutrition, workouts, cultivating healthy lifestyle habits, and helped me to customize workouts to constantly challenge my body. I lost 6kg in 6 weeks, I feel stronger and have more energy than before. More importantly, I am more conscious of making informed decisions in my everyday lifestyle choices as compare to before!
I recently joined ATP Personal Training, and I couldn't be more impressed with my experience. From the moment I walked in, I was struck by the welcoming atmosphere and the state-of-the-art facilities. The gym is impeccably clean and well-organized, creating an environment that is both motivating and comfortable. My trainer has been nothing short of exceptional—knowledgeable, supportive, and genuinely invested in my fitness journey. They take the time to understand my goals and tailor each session to ensure I'm challenged yet safe. What I appreciate most is their positive attitude; they encourage me to push my limits while celebrating every small victory along the way. The personalized training approach has not only helped me gain strength and confidence but has also made working out enjoyable. I highly recommend ATP Personal Training to anyone looking to elevate their fitness game in a friendly and professional setting!
Excellent customized personal training with milestones set and clearly measured.
I workout with Senior Coach Iskandar who understands the limits of my body and pushes me ever so slightly over the limit and helps me get stronger
Not a quick fire get fit quick scheme but a slower but surely sustainable way to get fit and stay fit. And thats more sustainable- given my heavy travel lifestyle, the slow and steady methods keep me fit even during phases when i dont’t hit the gym for weeks
I can really feel difference and fundamental shift on my iverall futness
Thank you ATP
First of all , I would like to thank Senior Coach Iskandar for guiding and enabling me in my goal to lose fat, gain strength , increase muscle mass to achieve a well defined lean physique. In a short period of less than 3 months I have made significant progress beyond my expectations. Importantly, he has helped me change my mindset towards gym training that will sustain over time. He has also customised my training to help me get fitter for my primary sport - Squash. Beyond achieving my stated goal, to me the journey to the goal is equally important. Coach Iskandar with his knowledge and passion alongside the ATP ecosystem from reception team to other coaching staff are very friendly , joyful and encouraging! I whole heartedly recommend coach Iskandar and ATP to anyone considering personalised training.
JQ has been a really great coach so far! He customizes training program and also follows up with food intake outside gym hours & doesnt mind sharing his knowledge of nutritions etc. would recommend ATP and JQ to anyone who would like to try a healthier lifestyle!
update in 2025:
this is the second time training with JQ after a while. he's as great as a few years ago if not better! really appreciate his professionalism, patience, empathy and courtesy in and outside the gym time in the past few months. would still recommend to anyone who's looking for a trainer who could provide helpful guidance in training, diet and a healthy mentality towards body image.
I joined ATP and Celine was my coach. Right from the start, Celine took the time to understand my fitness goals.
She's been a constant source of encouragement, always keeping me motivated and pushing me just the right amount to ensure progress.
Thanks to her guidance, I've seen significant improvements in strength and overall fitness. I'm excited to continue my fitness journey because she kickstarted it in the best way possible.
I have been training with Brian at ATP for 3 months and with his help I have lost weight, body fat, and am seeing a real change in my body shape. Brian is a very knowledgeable and thoughtful coach and with each session adjusts his program to my condition, taking into account any soreness, pain or lack of energy, so that each session is successful. This also helps to avoid any injuries and helps to keep me motivated to continue.
I have worked out at other personal training gyms in the past so can say from experience that the ATP training program is well considered and holistic. With training and nutritional plans, regular measurements and checkups, we are able to confirm in real numbers the progress I've made.
Lastly, the entire staff here is friendly and professional, they make it a pleasure to come to the gym for each session.
Thank you Brian and the ATP team for your support!
I got to know ATP Personal Training through social media and decided to give it a try. After a trial session with coach JQ, I started my journey to lose body fat and gain strength. As the saying goes, what you do today is preparing for the next 10 or 20 years.
With nearly a decade of experience in the industry, JQ is incredibly knowledgeable about fitness and nutrition. He is patient and meticulous, guiding me through every movement and emphasizing the importance of proper breathing during weight training.
After just two months under JQ’s guidance, I’ve reduced my body fat from 20% to 13.3% and, for the first time in my life, I’m starting to see muscles and abs! I feel more motivated than ever and am excited to continue this fitness journey.
If you're looking for a professional and supportive trainer to help you achieve your goals, I highly recommend JQ and ATP Personal Training!
I have trained with Cyrus for around 9 months now, as I returned to my fitness journey after a major surgery last year. The training program as well as diet has evolved over time, tailor made to my need to first get back into shape after a long hiatus in exercising, bulking up as I wanted to see more muscle growth, and now moving to cutting. While I have various injuries/complications, Cyrus has taken great care in revising the program, and providing great advice on how to progress, as well as correcting my forms and techniques.
Special shout-out to Gigi and Tey for their warm welcomes in the morning, delicious shakes, and wonderful smiles!
In just a month’s time I’ve felt a massive difference in my body’s strength and mobility! Cyrus created a fitness plan that catered to my fitness needs and timeline and was incredibly supportive throughout the entire process. He made considerable effort in familiarising me with all the different machines, their respective functions and target muscle groups, and I now feel so much more empowered to continue on this fitness journey. I definitely recommend working with Cyrus!
It was my first time working with a PT and it couldn’t have gone better! Thanks to Jovan who is full of positive energy and has the ability to get me to push myself even when i am ready to give up. It was an excellent experience and I am now so much happier with my fitness and my body! Thanks Jovan and the team at ATP who always make the experience at the gym super welcoming!
JQ is the best trainer in the town hand down! Love his professionalism, dedication and motivation style. He helped me meet and even exceed my personal goals with his personalised guidance and coaching.
LOVE ATP gym .. location, trainers, facilities and even the music !
Trained at ATP for just over 16 weeks with Jovan and the results have been awesome. Jovan is an awesome buddy and coach - knows when and how to push you that extra bit so that you make progress every session. Has also helped me monitor and advise me on my diet during this time . He has helped me achieve my goals in this short time and I am super happy about it.
Training at ATP with Cyrus this past month has been such a good experience. The gym’s got a great vibe—everyone’s super friendly and it really feels like they care about helping you hit your goals. Ruth at the front desk is awesome—she’s always helpful and makes the best smoothies. Honestly, I look forward to them after every workout.
Cyrus has been great. He made a training plan and diet just for me, and I’ve already noticed a big difference. I feel stronger and have way more energy than I did when I started. He’s always watching my form, giving tips, and pushing me just enough without it feeling overwhelming. Big thanks to Cyrus and everyone at ATP—I’m pumped to keep going and see what else I can do! This is the spot you are looking for in Hong Kong.
我從零開始接觸健身，就決定搵Personal trainer. 因為身邊太多朋友胡亂去屋苑或健身室做Gym→有受傷的, 有做唔到效果的,更多的是放棄.
好好彩遇到ATP既Cyrus.
~佢解釋得好清楚教我做每個動作既目的同埋會激發到邊一部份既肌肉從而達到相應既效果.
~耐心地更正我錯誤既地方、例如用力、角度、呼吸方法等...呢樣我覺得好重要、做唔做到預期效果我認為就係因為Cyrus口中不斷提到的"Form " 要個方法正確先可以激發到目標肌肉.
(唔係為做而做、而係做得啱先有用.)
~我自己有肩膀同膝頭痛既問題、Cyrus 會教我點樣去做熱身同拉筋既方法去舒緩不適. 而做膝頭相關動作遇到困難時、佢會提供工具去幫助我完成動作.而不是推我去不停地做完就算.
~跟進我既飲食餐單、適當時候調整食物種類同數量、商量我自己既飲食習慣令我唔會覺得冇嘢可以食、我想呢個亦係可以持續改善飲食既原因.
我絕對相信Cyrus 會幫到我健康地"變身"成我目標既身形！
利申: 我開始左5星期、一星期3堂、健康地減左十幾磅、步履輕盈左、最主要係覺得全身肌肉好似被喚醒重生一樣、朋友都話我細左一個碼又精神左.
Wow I thought, so many 5 star reviews, is this for real? Why would so many people be so enthusiastic? After 6 months with ATP I can share that it is indeed the real deal. As the starlight fades early in the morning in Singapore’s CBD you’ll find a bustling hive of activity that I haven’t found matched at any other gym. Great energy, genuinely friendly team (from the front desk to every trainer) that is both scientific and genuinely helpful in their approach to motivation (not too crazy, certainly not pushing any supplements and never tiring on guidance). It’s exactly the right format to produce enjoyable and sustainable progress.
You pay for 1X1 training as your schedule allows and it’s “all in.” There is never another upsell, never a nag for “packages”, no gimmicks, no supplement subscriptions to add-on.
For anyone looking for a new coach, I think all at ATP are a cut above. However Cassandra goes above and beyond and I can’t recommend her highly enough if you don’t know where to start.
I have been training with Cyrus for 2 months. The experience is pretty positive so far.
Cyrus cares a lot about teaching good form and technique. I've not worked with a trainer before so I was doing some exercises with poor form and with his coaching, I was able to see a lot more progress. Cyrus also came up with a nutrition plan for me and while it takes some effort to adjust my eating habits, was helpful for achieving my goals. The equipment at the gym is pretty comprehensive, and the environment is very clean, in the gym and in the changing room.
Front-desk staff was great as well, they provide free coffee and protein shakes, and learn your habits so they often have it ready for you before you ask.
I’ve been training at ATP with Aaron. He’s been fantastic, pushing me that extra rep that I desperately need. His nutrition plan is well thought out and it’s become a routine to me. In 5 weeks the results have been very obvious!
At age 56 I never thought I would see myself looking lean and fit.
When I first started training with Toni at ATP my body fat was 27% at the end of 20 weeks it went down to 15%
A special thanks to Toni who guided and monitor my progress .
I am now able to lift heavier weights and also my stamina has improved tremendously
Food wise was never an issue as Toni is very practical and recommended what is suitable for me and my lifestyle.
Definitely no steamed chicken breast or bland veggies
Thank you ATP and Toni I’ve achieved more than I ever image and I am looking forward to my next training phase
I have been training here with coach Brian for 3 months (30 sessions), and could meet my target in a short period - lost weight, body fat, and changed my shape. The training program is well considered, and every time adjusted to my condition. After 1 hour session with 8 different workouts, I always feel my condition becomes better. Different training program is prepared for each phase, so I’m not bored and keep motivated to continue. Professional advises for correcting form is very helpful to maximize the result of training. Lastly, all staff here is friendly and I enjoyed to come to the gym. Thank you very much for your support!
ATP’s program is comprehensive and effective. My trainers Jesper and Bryan are the best. This is not a punishing no pain no gain program. Jesper handled phase 1 - prodding a 69 year old 95 kg couch potato to rise to the challenge. Baby steps. Bryan took me into more focused workouts strengthening my core, upper and lower body and bringing my weight down to its lowest in 50 years. The ATP is a holistic transformational journey from weight training to diet, nutrition, scheduling and simply living well. Clients book workouts with trainers for set times. It is all business the second you step in the front door. No people socialising, texting on benches or hanging out. You get a solid one hour supervised workout and are rewarded with a protein shake at the end. Your daily progress on weight, training, exercise, diet, and cardio is tracked on a Google sheets spreadsheet and also synched with various fitness watches like Garmin. You get massive data in real time on your body, workouts and progress. My trainers pinpointed my weaknesses and areas to improve. Ultimately ATP has internalised and reinforced its customised program for me, eliminating bad habits and encouraging me to reach my goals. I look forward to each workout and am very pleased with the results. And at 70 years old I am the oldest guy in the gym but am in the best shape of my life. ATP transformed my life with a 24 kg weight drop and a 10% body fat. I would have never believed this was possible. But my trainers made it happen.
PERSONAL TRAINING'S PROGRAMS CHANGE LIVES.
*Results will vary from individual to individual
**Results are based on each client’s circumstances.
HONG KONG
Telephone: +852 2866 8808
Email: lexy@atp.fitness
6th Floor, On Hing Building,
1 On Hing Terrace,
Central, Hong Kong
SINGAPORE
Telephone: +65 81891789
Email: lexy@atp.fitness
#01-01, 105 Cecil Street
Yi Jie came to ATP demotivated and at her heaviest weight of 95kg. She had tried various diet strategies in the past, such as keto and intermittent fasting, but found always ended up gaining the weight back.
ATP Personal Training Coach Angelica reveals how they approached her transformation.
"I feel stronger and more energetic after making these changes."
Can you tell us a little bit more about Yi Jie’s weight loss journey and the challenges she faced before seeking help from ATP?
During our initial consultation, we identified that Yi Jie’s lack of focus on exercise and frequent yo-yo dieting had likely affected her overall body composition, leading to a lack of protein and muscle mass, and an increase in body fat. We also discovered that poor sleep was a struggle for her.
How did you and Yi Jie work together to create a nutrition plan that would help her reach her goals?
Our goal was to help Yijie lose 10-15kgs as quickly as possible and reach a body fat percentage of 25%. We agreed on a nutrition plan that included a 35% deficit, high protein, moderate carbohydrates, and low fat for the first month.
Despite initially struggling with cravings and a large appetite, Yijie stuck to the plan and within 3 months had lost 7.5kg, bringing her down to 84kg. However, as we continued to work together, we faced more plateaus due to Yijie’s sleep problems. Eventually, a vacation to Bali helped her relax and the weight started to drop again.
"My coach shares her wealth of knowledge and guides me in nutrition, workouts, and cultivating healthy lifestyle habits. She helps me customize workouts to constantly challenge my body."
Can you describe the adjustments you made to Yi Jie’s nutrition plan as she reached different milestones in her transformation?
After Yi Jie reached a weight below 80kg, we adjusted her macros to include more variety and dietary fat. We also incorporated occasional days where she could enjoy home-cooked meals in controlled portions. With these changes, Yijie was no longer complaining about hunger and was able to continue making progress towards her goals.
As Yi Jie prepares for a photoshoot, we have implemented a no-carb plan for the final week, replacing starchy carbs with vegetables and fattier proteins
How have Yi Jie’s new job and schedule presented a challenge in her transformation journey, and how do you plan to help her continue making progress?
She will continue working with us at ATP, but with a new job, the schedule has changed, presenting a new challenge. Nonetheless, we are confident in Yijie’s ability to continue making progress towards her next goal.
"Coach Angelica is really knowledgeable and encouraging in helping me customize my weight loss plan."
Yi Jie’s transformation journey has been a testament to the power of consistent effort and determination. With the help of her ATP Personal Training Coach Angelica, she has already lost almost 20kg and dropped her body fat percentage substantially.
As Yi Jie approaches the midpoint of her transformation, she is confident that she can continue making progress with the support of her coach and the implementation of a flexible nutrition plan that allows for occasional indulgences. With the added challenge of a new job, Yi Jie is excited to see what the next few months hold as she continues on her journey towards her health and wellness goals.
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"I am more conscious of making informed decisions in my everyday lifestyle choices as compared to before."
Singapore
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