Body Transformation Dubai: Tom's 4-Week Transformation Journey with Fortius, Personal Trainers
If you want to transform your physique, look no further than Fortius Personal Trainers. Our team of experienced and qualified personal trainers will help you achieve the body you've always wanted. In this blog post, we'll be telling the story of Tom's four-week body transformation journey with us.
A bit of a background about our personal training client!
Tom had six years of training experience before joining Fortius, so he was far from a beginner. He had built an incredible physique during his fitness journey, primarily through weight training. However, during the summer, he lost his consistency. Parties mixed with alcohol, irregular sleeping, and low protein intake affected Tom's physique.
When Tom landed in Dubai, he knew his goal as he had undergone a body transformation process. He joined Fortius and decided to work with personal trainer Milos after being referred by one of his friends who had also managed to get fit, lose weight and build a significant amount of muscle with our personal training team.
Click here to find out more about Joey Ghazal's body transformation story!
What does our Head Personal Trainer, Milos, have to say about the body transformation process
"From day one, I knew we would have a fantastic response to the muscle-building stimulus we provide our clients in our fitness program. What made me even more convinced about the success was that from day one, Tom executed all the requirements for daily cardio and regulating sleeping patterns. He even joined a meal prep company to ensure he was ticking all the boxes. Due to Tom's muscle memory, we managed to get beyond-expectation results in just four weeks! Some people might think this kind of result is unattainable but first, put in the work that Tom did. Only after that can you say whether it's possible or not."
Tom's weight training program
Tom exercised three times a week with personal trainer Milos. He performed 10-15 minutes of Stairmaster before every weight training session and did another 45 min steady-state cardio session on his day off.
Weekly training split
Monday - back, posterior delts, and biceps
Wednesday - chest, mid, front delts, and triceps
Friday - quads, hamstrings, calves, and core
*training program slightly changed every week, and in the final week of the program, Tom got in 4 weight workouts.
Nutrition recommendations
Tom opted for basic nutrition support in which his personal trainer calculated his calorie and macronutrient requirements based on the following:
Current status (BF%, BW, Age, Height)
Health and fitness goals
Training and out-of-training daily output
Tom was put on a 2500-calorie diet with the following macronutrient breakdown:
Protein - 160gm
Fats - 90gm
Carbs - 260gm
With a 2500-calorie diet, we knew that Tom was somewhere between maintenance calories and, at most, at a 300-400 calorie deficit depending on his daily output. With a relatively moderate to high carb intake of 3.5 grams of carbs per kg of BW, we knew that he would get a sufficient amount of fuel to perform at a high level and maintain high energy levels throughout the process.
"Most people tend to go into vigorous nutrition protocols that include cutting calories to extremes and removing carbs, a vital macronutrient essential for optimizing your energy levels and supporting muscle growth. On the other hand, our whole team understands that the physiological processes inside our bodies happening every second of the day require adequate fuel to function properly. That is why our body transformation program provides a balanced macronutrient and calorie composition that helps our clients reach their fitness goals efficiently, sustainably, and muscle growth-oriented way!"- Head Coach, Milos Tanasic
Importance of recovery for muscle building and dropping body fat
For a person to lose weight, it is evident that that person needs to be in a calorie deficit, which means burning more calories than you consume. However, poor sleep will affect your hormones and result in more cravings, water retention, and inability to perform and become stronger, further hindering your results.
At Fortius, we understand the importance of recovery in helping our clients build muscle and drop body fat. Our program focuses on introducing high-quality supplementation to support healing, mental clarity, and stress reduction, all to promote better sleep.
Tom got an average of 8 hours of sleep, which, combined with the optimized training program and nutrition plan, led to exceptional results in just four weeks.
If you are ready to change and want to work with a great personal trainer to ensure you get the most out of your training, you can book your free consultation today!
Click here to learn more about how our body transformation programs helped other clients achieve their fitness goals!
Common questions and answers
How long are your training sessions?
Our training sessions last 60 minutes which is usually more than enough to complete everything planned in the session. Some advanced trainees and people who require additional support might get homework they need to complete to reach their fitness goals.
Where can I see your personal trainer profiles?
Upon submitting the website form, the available trainer will contact you and provide a personal trainer profile with his bio, experience, client results, and certification.
Can I drop my body fat percentage and build muscle simultaneously?
This is attainable mainly when a person is a complete beginner. The more advanced you get, the harder it is to optimize your training and nutrition to achieve both goals effectively. In those cases, it is better to focus on one fitness goal at a time and reap the most benefits. Depending on your status upon doing the assessment, we recommend whether you should focus on fat loss or building muscle mass. Some people like our clients Tom, Joey, and Ali, for example, built muscle mass while dropping body fat, but those are one-off cases with great genetics where everything just clicked in the best way possible.
Do you offer your services in Abu Dhabi?
At the moment, we cover only the Dubai area limited to:
Dubai Hills
Downtown Dubai
Palm Jumeirah
Al Barsha
Start Your Transformation Journey Today with Fortius Personal Trainers
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