Can you stay in great shape after completing a body transformation?

 

Just take a look at 51-year-old Stewart’s physique nearly two years after starting at UP and you have your answer.

Stewart has gone from strength to strength after his initial 15-week transformation at UP and now he’s in better shape than ever.

Nothing about UP is a crash diet or a quick fix and Stewart explains the key lessons and habits on training, fat loss and nutrition he has developed that have helped him build an even more impressive body…

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What was your goal during your original transformation at UP?

 

Looking back to 20 months ago it is funny to think that I just wanted to feel comfortable in a pair of shorts and get what I referred to as my ‘old corpse’ into shape.

 

Were you happy with the results you achieved?

 

I was shocked with what I achieved with my trainer Harry in that short time span. I didn’t have a huge amount of fat to lose (I was ‘skinny fat’ then) somewhere around 5-6 kg but the way my body changed was astonishing.

I didn’t expect my body to respond so readily, and developing the amount of muscle in such a short timescale took me quite a while to adjust to in terms of body image. If I had been promised those results at the beginning I would have walked away in disbelief. I cannot describe the positive impact training has had on my levels of self-esteem and happiness.

 

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What were the most powerful lessons you learned on training?

 

  • If you learn to train properly you can achieve amazing things.
  • I am not too old.
  • Be consistent and look to constantly progress.

What were the most powerful lessons you learned on diet and nutrition?

 

I believe all of these are attributable to Nick Mitchell, but they are messages that have stayed with me:

  • ‘Eat from the land’ and exercise sensible portion control.
  • ‘Wanting’ and ‘needing’ are very different things when it comes to food.
  • If you have doubts about whether you should be eating something don’t eat it.



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How has your lifestyle changed after your UP transformation?

 

I gave up smoking when I started at UP. I used to smoke 30 to 40 a day.

I rarely drink alcohol. I used to drink at least half a bottle of wine every day and double on the weekends plus spirits when going out. I have a drink only on special occasions now. 

I eat wellI train regularly and most importantly enjoy it.

 

How has what you learned at UP helped keep you in shape?

 

  • Consistency – with diet and training gets and keeps results.
  • I am comfortable in my regular gym knowing that I am doing things properly.
  • Always looking to improve and progress.

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What are the key things that have helped you maintain your physique and stay in shape?

 

  • I eat properly and train hard.
  • I invested a considerable amount of effort, time and money in getting this far and I would have to be a fool to want to throw that away!
  • I set goals for myself.
  • I am so much happier with the way I feel about my body when I train.

What is your training and diet like now?

 

I regularly train four times a week and often five for about an hour or so each time. I stick to the “eat off the land” rule and quite honestly can’t imagine eating most of the crap I used to.

I don’t deny myself something if I really want it but when I have a treat it is something I really want not just a craving – I can never say no to good Stracciatella gelato!

 

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What fitness goals are you now aiming for?

 

Aiming to continue to improve my body, there are areas that I am not entirely happy with and some that need more work to bring them into balance with the rest.

I am always aiming to get stronger. It is an ongoing project with movable goalposts.

I see every bit of work now as an investment in my future. I’ve recently had a few weeks back training at UP Mayfair, getting lean again in preparation for a photoshoot.

I took part in a photoshoot after my first transformation so it’s been interesting to compare the two sets of pictures and see the differences. It’s also been a great opportunity to review my progress to date and make plans for the coming year.

 

What does it feel like being in control of your diet and knowing how to train properly to stay in great shape?

 

It feels great I can’t fully explain the difference I feel. I feel not just physically stronger but stronger in life as well.

This lifestyle has rekindled my ambition in other areas and given me renewed enthusiasm and optimism about the future.

 

 

What would you say to anyone who thinks that UP results are not sustainable?

 

UP will give you the results, knowledge and understanding; you have to be accountable for how you use them.

Sure, you could treat this as a quick short-term fix if you wanted to but why would you want to revert to your old lifestyle after investing so much.

You need to realise that this is not a short trip to the next village, this is like emigrating!

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World class body transformations are not just about sticking to your diet and losing weight.

 

To truly transform your body, you need to replace the lost body fat with muscle, and the only way to do this is with both hard and intelligent training.

We have asked each of our January ‘Client of the Month’ winners to share the top training tip they learned while getting into the best shape of their lives at UP.

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1. ‘Quality over quantity in training will get results’ – Warren, UP Dubai

 

I think apart from all the food-related tips, my number one recommendation is exercise form and keeping it strict.

With one-to-one coaching, you’re really under the microscope, so your form has to be perfect, whereas it’s easy to let this slip when training in a larger group or on your own.

I’ve learnt that it’s better to hit failure earlier by using strict form than it is to try and squeeze out more reps with less control.

Warren explains the training and diet that helped him lose 20kg and build a superlean new physique at the age of 47

 

2. ‘It’s not all about how heavy you lift’ – Chris, UP Manchester

 

I played rugby when I was younger, which involved a lot of training, including weight training.

Back then, it was maybe you and a pal, and there was always an element of ego – how many reps and how much weight.

But at UP it’s different. Every rep has to count, and we pay more attention to keeping the muscle under tension, which makes you think more about training.

Rather than trying to knock out 100kg on the bench press with ropey technique, I’m getting better results being honest with myself and using a relatively lighter weight that I can control.

How keen runner Chris lost 29kg and overcame a knee injury to get back running again 

 

3. ‘When you want to stop, keep pushing’ – Karin, UP Singapore

 

I learned to listen very closely to my body when weight training and to push myself a little beyond the point where I wanted to give up.

My trainer was always there to provide encouragement and support, e.g. if I couldn’t complete a movement by myself.

This mindset helped me to feel and develop a deep connection with my muscles that definitely accelerated the transformation.

How Karin lost 20kg and got back to feeling great at 52. 

 

4. ‘Boost your performance with a pre-workout drink’ – Alex and Gavin, UP City

 

We both struggled with energy levels before training especially if the session was very early in the morning.

So, our trainer suggested we have a black coffee and some berries beforehand.

This small change boosted our performance in the gym and also when doing extra cardio workouts outside of the gym (daily step target and interval training).

Read how twin brothers Alex and Gavin got shredded in six weeks together at Ultimate Performance 

5. ‘The Only “Secret” is Dedication’ – David, UP Hong Kong Central

 

The secret is there is no secret.

You need to dedicate yourself to the process. Training, diet, sleep – it all adds up. It’s like an annuity. You get compound interest and results. The more you put in, the more you get out.

The mental aspect is as important as the physical – if not more actually.

David’s swapped intermittent fasting for UP’s training and nutrition plan to build this 12-week body at 46

 

6. ‘Learn to target the right muscles’ – Aditya, UP Mayfair

 

The main thing my trainer always said before performing any exercise was ‘never compromise your position’.

I always had to know which muscle group I was training and exactly what I had to do with my body to achieve that.

Read how first time weightlifter Aditya forged his new body in 22 weeks at Ultimate Performance 

7. ‘Focus on consistency through the process’ – Angela, UP Mayfair

 

A really important lesson my trainer taught me is to focus on the process and not the end goal.

Doing this calmed me down and even made me more consistent in other areas of life as well as this!

Read how business leader Angela turned back the clock 30 years to sculpt her best ever body at 55. 

8. ‘Train the muscle with purpose and don’t just throw weights around’ – Becky, UP Mayfair

 

I learned that throwing weights around isn’t effective.

The most important thing is correct exercise form and knowing which muscles you should be targeting and activating on every exercise.

Another big takeaway for me was the realisation that I’m capable of doing far more than I think.

Becky Life-Changing 24kg Weight Loss Helps Control poly-cystic ovary syndrome. 

 

9. ‘Little changes add up to big results’ – Rebecca, UP Amsterdam

 

I think the reason I have been successful isn’t down to one single tip.

Instead, it’s the attention to detail on all the little things, which add up when you apply them consistently for several weeks.

Rebecca explains how she lost her 16kg baby weight in 16 weeks at Ultimate Performance here. 

 

10. ‘Consistency and control are key’ – Daniel, UP Sydney

The best tips I took away from the process is that it’s all about consistency and control. Turning up every day and not cutting corners.

And it was never about how much weight you lifted, it was about how well you did the movement.

I found that over time, being consistent and focusing on control just kept building and building and got me some strong results.

Daniel turned 40 with a brand new body after losing 20kg in weight

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You don’t have to let life get in the way of your health, fitness and physique.

Daniel used to be a fit and active elite athlete in his twenties – but then life took over.

With a stressful career and three children, Daniel hit his mid-thirties in the worst shape he had ever been in.

He weighed 137kg and felt tired, achy, old and low on energy – he knew he wanted a change.

But now at 40 years old, he’s back in some of the best shape he’s ever been in after losing 20kg during his 16-week body transformation at Ultimate Performance.

He has an incredibly lean and muscular new body and his seven-year-old son now thinks he’s a superhero.

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“It worked!
I lost 20kg in 16 weeks. I came down in pants size from waist size 42 to size 34 I had to throw out all of my clothes and get new shirts, suits, jackets, jeans.

“I turned 40 in November and everyone keeps telling me I look younger. My seven-year-old son said to me – ‘daddy, you look like a superhero!’

You only have to look at the difference in Daniel just 16 weeks ago to see how far he has come and how much he has achieved in such a short space of time.

Like so many fathers balancing family life and a busy career, his health took a backseat and life had taken a toll on his body.

He wanted to rediscover the fitness he enjoyed in his 20s but didn’t know where to start to get the results he wanted.

I was an elite athlete in my early twenties so was always active and fit. However, after I got married, had kids, got busy at work, I began to put on the weight. By the time I was 36 I had hit 137kg.”

Physically and mentally he wasn’t in great shape and he saw UP’s body transformation programme as a proven way to make big changes to his life.

Physically, I was a bit of a mess. I had a lot of aches and pains – chronic sore back, stiff hips, I didn’t sleep well.

“As a father of 3 kids, I didn’t have the energy I knew I should have to play with them and do fun stuff.

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Mentally, I was always tired, I hated how I looked in all photos, I didn’t like how my clothes fit me, I felt old.

“I realised I needed to get my life back onto a healthy path but found it hard to change years of poor diet and stop/start training.

“I realised what I was doing wasn’t working and I needed to change my entire way of thinking.

So I made the decision to put my faith in an expert and committed myself to following the UP program exactly.”

Daniel saw huge changes when he started his 16-week training programme at Ultimate Performance.

It helped take back control over his diet and give him back structure he needed to be able to make healthier choices that would improve his body composition.

The best word to describe my diet and lifestyle before the transformation – unbalanced.

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I worked all the time, early morning and late and night and as part of my role I would eat out a lot, which translated into a lot of beer and wine, rich and fatty foods, high carb meals and let’s not forget desserts.

“I would eat pasta with the kids, ice cream, chips, cheeses, pizza etc, but you think it’s okay if it’s just over the weekend, but it adds up.

“Basically, there was no plan or structure to my diet, food and drinks was a social and comfort activity for me.

My diet and lifestyle changed with UP to become much more balanced. I would train in the mornings and have my meals planned out for the day. I started to care about what I put into my body.”

Daniel started to see the results of his hard work in the gym and in the kitchen within a matter of weeks.

His sleep improved, his energy levels were through the roof and he was finally shedding the body fat he had accumulated over the years.

 

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“Within the first 2-3 weeks, I immediately started dropping body fat. My chronic back pain started to go away, I was sleeping through the night for the first time in ages.

“At work, my 3 pm slump disappeared, I started to drink less coffee.

“On the weekends, my energy levels were much higher, we would go for long walks with the kids, play in the park, go to the beach – before, I was so tired after the working week that I didn’t want to do anything. As I started making progress, I began to feel like my younger self.”

The results Daniel achieved in just 16 weeks were exceptional. His physique is transformed, shedding 20kg and getting down to a lean and muscular 12% body fat.

Looking and feeling younger are some of the classic benefits of training with Ultimate Performance and optimizing your health and fitness.

But as well as helping Daniel feel strong, fit and confident again, it’s also helped him improve his performance and productivity at work.

I enjoyed training early and getting into work early. I found my days to be really productive, I actually found myself going home earlier because I was just getting more stuff done.”


Daniel says the process has been transformative and showed how much you can change at whatever age.

“I think the transformation changed me in that it gave me back my confidence, it showed me that I could make a real change in my life at 40.

“It has allowed me to focus inward and in doing that it’s allowed me to better focus on the things I want to do in my life.

“I feel like I have a better balance across my personal, family, health, work life that I can maintain long-term. My relationship with food has changed, I look forward to nice healthy meals and respect the health of my body.

“I feel better physically and mentally and it’s something I don’t want to let slip again.”

The one thing that really stood out for Daniel when coming to UP was the track record for outstanding transformation results and the holistic training methodology that makes them possible

“I would recommend UP to anyone who is serious about making a change in their life.

“Most PTs I spoke to promised to help me lose kgs in weeks with minimal training; basically selling an easy fix solution.

“What made me decide on UP was, of course, the excellent track record but what resonated most with me was that they didn’t promise me anything – results, not promises.

“What really stood out for me was the holistic approach to training, food, guidance, the constant tweaking of the program and food to keep getting the best outcomes.”

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A six pack can be yours at any age.

Forty-six-year-old David is proof that age is irrelevant when it comes to forging the ultimate physique.

The financial recruiter’s main goal was to get abs finally, and in 12 weeks at Ultimate Performance he achieved his goal.

His phenomenal before and after images are a testament to what can be achieved with the right nutrition and training.

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“My results exceeded my wildest dreams. At 46 years old, I looked better than I have in my entire life.

“Honestly, I could have entered a physique contest and at least placed, if not won.”

Before coming to UP, David exercised regularly and was conscious about his diet – following a fasting protocol five days a week.

But he could never quite get in the shape he wanted.

“I was active. I was doing intermittent fasting 5-7 days a week and was jump roping around 3-4 days a week.”

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After seeing the results that could be achieved at UP, he was incredibly motivated to make the changes he wanted to his body.

“I was feeling good physically, as I had been active. Mentally I was fired up. I really wanted it.”

The moment he started training with UP, everything changed.

The expert guidance of his UP trainer helped set up a bespoke nutrition plan that worked for his body and his goals.

The intermittent fasting stopped, more structure was added to his diet with macronutrients, and the results soon started to come.

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“I obviously added intense weight lifting three days a week for an hour and my diet basically lowered carbs and started watching my macros to see how it affected my body.”

The training was tough for David – but getting real results requires hard work and dedication through every single rep in the gym.

“Honestly, I was tired from the heavy lifting and focus it took to watch my diet. I just focused on form and lifting the weights.

“My skipping got better actually as my stamina did increase in the end.”

Twelve weeks of optimising his training and nutrition produced his incredible ‘before’ and ‘after’ results.

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What was the secret to David’s stunning 12-week transformation?

“The secret is there is no secret. You need to dedicate yourself completely.

“Training, diet, sleep – it all adds up. It’s like an annuity – you get compound interest and results.

“The more you put in consistently, the more you get out. The mental aspect is as important as the physical – if not more actually.”

David has seen huge changes from his transformation that go way beyond the impressive physical results he achieved.

“The transformation changed me in that I now understand no matter what it is I focus on; I can achieve it with single-minded focus.

“I would highly recommend UP if the trainers are all like Frank. He listened to what my needs were, tailored my programme to my needs (from a training perspective) and kept me on the straight and narrow (from a diet, sleep, supplement perspective.)

“He didn’t just provide me with training – but also diet, sleep, supplement and mental strategies, helping me to put everything together.”

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The sky is the limit for what you can achieve at Ultimate Performance.

Warren thought he was relatively fit and healthy at 47 – but 16 weeks training with UP has helped truly transform his body and his health.

Before UP he was training CrossFit five time a week and eating well – but found he was still carrying 20kg of excess body weight.

He was motivated to get real results, lose weight, shed body fat and finally get the physique he wanted.

Warren, who is a finance company partner in Dubai, has achieved all that and more during his 16-week transformation – and he has the six-pack abs to prove it.

He has lost 20kg, shed two-thirds of his body fat and is leaner and stronger than he was in his twenties.

“Carrying around all that excess weight is really not good for you over the long term for someone of my age, 47.

“So getting back down to a weight which I haven’t been since I was teens or early twenties has been fantastic.

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What was your first impression of UP?

The pictorial results you see online are very impressive, but like so many things you see online, you’re very sceptical.

So, coming into the gym and meeting the team and seeing the other results on the wall of actual people rather than things on the internet, gave you more confidence and seeing the other people who’d achieved the results they’d achieved proved it to you and got rid of the scepticism.

You start to see it yourself as soon as you start; two weeks or three weeks in you can see the results if you stick to the plan.

What was your motivation to start?

I’ve been going to the gym, doing CrossFit regularly and enjoying that.

But it’s different skill sets to this, but also complimentary.

It’s very much focused on the individual and getting the body results they want; lose the weight, lose the fat and feel good about themselves and that was exactly my motivation.

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What was your lifestyle like before UP? 

I was still very active. I still am. I was doing Crossfit four or five times a week.

But it’s a different skill set. With this it’s so focused on the individual and the need and the requirement, that’s what makes it work.

Before, I wasn’t hugely unhealthy, but it just shows you how wrong you can still be doing things. Even if you’re not doing all the right things, you might as well not be doing any of them.

It’s a combination of getting everything right and the right advice, otherwise, it just won’t work for you.

People say they are active and fit and healthy. What led you to take that step further? 

Just the physical changes that I wanted in my body; I wanted to lose body fat. I perceived myself to be reasonably healthy and reasonably fit and active. I had no idea I was even carrying around the amount of weight I’d managed to lose in the time so far here. I didn’t even think it would be anywhere near that; not even half that.

It just proves how wrong you can be.

That was the goal really. Carrying around all that excess weight is really not good for you over the long term for someone of my age, 47.

So getting back down to a weight which I haven’t been since I was teens or early twenties has been fantastic.

When I started with UP, my weight was ranging from 104-107kg. It’s now down to 86 or 87kg so there has been a whole 20kg lost.

Body fat has dropped from 30% to just under 10%.

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What has the translated to in terms of clothes and body size?

From waist size, it’s 36 down to, when I bought some new shorts the other day, they were 32s, but I think they’re too bad. I think it’s going to end up closer to 30, so the cost of a whole new wardrobe is going to have to come into it.

But it’s all good.

How has losing the weight make you feel?

It’s good. Losing the weight has helped with my aerobic exercise, improving my mobility, my running and my walking. I was active anyway, but it’s increased the other aspects of physical exercise as well. Not carrying around they extra 20kg has helped me with the mechanics of those exercises.

What does something like this do for you on a deeper level – whether that’s emotionally, mentally or physically? 

I can see how it would. I wasn’t a person who was hugely overweight and had confidence issues. It’s made me happier in my appearance, happier in my abilities and happier in my fitness.

It’s given me an insight into how I want to manage my diet and my lifestyle going forward. Those are all positives.

I can see the benefits massively.

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Have family and friends noticed your progress?

Yes, they are shocked. They think there’s something wrong with me because there’s such a sudden change. People who have seen me gradually change, know what I’ve been doing. But people I’ve not seen for a few months and they bump into me they think ‘what’s happened!’ Because the weight loss has been so dramatic.

I’m telling people I feel great and that I’ve been doing some hard work and exercise to get in this condition.

They’ve seen a huge difference.

How has your relationship with your UP trainer helped you get your results?

When you come in, you know you’re in for a tough session every time.

You can’t achieve the intensity on your own. Simple as that. Even with the best will in the world, you won’t do it. You can’t push yourself through those final reps; you can’t push yourself beyond those limits. So having Nathan there to guide you and mentor you in the techniques and the correct form is vital to it and makes the most out of every minute and every session.

Also, monitoring the external aspects on the food and things, you can get in touch at any time of day through email or text or phone to get a bit of advice on things and stay on top of your goals.

It’s really invaluable.

What did it feel like for the first time seeing the initial changes or the change from Week 16 to Week 1?

It’s massively rewarding. I don’t want to get up at ridiculous hours every morning four days a week and not see any changes.

So seeing the results are the reward and the comments you get from family and friends on how you’re doing, that’s the reward.

That’s what you’re here for. It’s the aesthetic but it’s also the physical feeling from once increasing in strength, mobility, ability, and getting better. It’s the whole package. It’s a positive experience.

There are a lot of temptations in Dubai for eating out and socialising. Did you find your activity levels drop off when you moved here?

In my experience, everyone comes here and puts on the ‘Dubai stone’, as it’s called.

You’re out, you’re networking, you’re socialising and meeting new people and eating, eating, eating; brunching, brunching, brunching; drinking, drinking, drinking.

So, everyone you talk to puts on a huge amount of weight in the first year of being here. Some people shift it, some people stick with it. It’s not the healthiest city in the world. You’ve got to monitor it.

But there’s also a huge fitness industry here. But it’s important to pick the right one, there are lots of choices, but I feel that UP was the right one for me.

What is the magic ingredient at UP?

It’s the programme, the intensity and the goals. You’re very clear in what you want from the start. You’re measured, you’re monitored; it’s not just going to the gym three times a week ad hoc whenever you want to work out on your own. It’s not going to a trainer twice a week and then doing nothing for the rest of the week.

It’s a very intense programme and it’s for people who are very serious about what they want to do.

If you’re going to come in, so a few sessions and then live the rest of the week the way you were, then it’s not for you.

It’s not going to work. It’s a waste of time. If you’re going to come in, put the hours in in the gym and more hours outside of the gym in terms of monitoring yourself and your food, you will get results. There’s no way you won’t.

What are some of the top 3 take-aways you’ve learned on your journey? 

Monitoring your intake against your output is vital; it’s common sense, but you just don’t realise.

Really looking at the foods that you’re eating, the types you’re eating, the calorific values. For me, what has worked is switching to a higher vegetable-based diet because you can still eat the volumes of food to maintain feeling full and to keep the hunger aside, but fewer calories basically.

It’s just watching all those things together.

 

What would you say to anyone who thinks their best days are past them?

You’ve got to put the effort into yourself and you’ve got to make time.

You might have family commitments, but if you’re not looking after yourself, you’re going to minimise the time you’re going to have with them.

It’s not just a selfish act. You have to look after your body, maintain a healthy lifestyle. This effort keeps you going and will keep you going a lot longer in a better way to spend time with your family.

So you’ve got to make time, get up earlier.

For people who often use cost as a reason for not joining, what would you say?

You pay for the quality. You pay for the attention you receive. You’re paying to train in a brand new, fantastic facility.

You’re paying for multiple assets for what’s very high quality.

Don’t trivialise what this is doing. It’s not a luxury. It’s actually improving your health, it’s getting you to a place where you’re never going to get on your own, so don’t underestimate the value of what you’re getting.

I didn’t think I had anywhere near enough weight or fat to lose as I did. But now, I’ll not go back to that. So it’s a life-changing event and what impact is that going to have on me in 5, 10 or 20 years time in terms of health? So I don’t look at the cost in that way.

What’s the environment at UP like?

It’s an open and friendly gym. I come here first thing in the morning at 6 am. There’s a mix of people of various abilities; ladies, guys, and everyone is very encouraging.

I’ve actually worked with two of the other guys when there’s been holidays and things – all equally supportive, knowledgeable and enjoyable to train with.

People are often deterred by the price or that it’s too advanced for them, what are your thoughts on this?

There are some really professional guys here at the very top of their game in terms of the training and their advice to you. You do get what you pay for in a top class facility. These courses are for people who seriously want to change their health, their bodies and their lifestyle.

It’s not a cheap thing to do. The cost factor will probably make you think twice about skipping that decision or not getting out of bed. I actually found it a more motivating factor the fact that it was not a cheap thing to do. After paying your fees for the month, I’m going to Make sure I’m going to hit every one and not miss one because I’m serious about what I’m doing.

Have you developed the tools and knowledge to stay in shape after your transformation?

You really become attuned to your body and your diet like you’ve never done before.

It’s knowing how different food groups affect you individually and I’ve learned from doing this now, from wearing different types of food, what it’s going to do to me and how my body will react to it.

If I eat X, Y, or Z, how much water or weight I’ll put on – it’s not necessarily bad weight, I’ll know the reason – because it will absorb more water than a different type of food.

That education helps you better manage your change in the future.

It’s not all about diet and losing weight in the future, it’s getting a healthy balance and before I didn’t know what that balance was.

It wasn’t necessarily eating bad food it was just the wrong quantities, portions or ratios and now I feel much more attuned to that.

Would you recommend UP?

I would recommend UP and have done to friends already for people who are keen to improve themselves.

It might not necessarily be for weight loss, it might be to improve their all-round ability and mobility.

But for people who are serious or who really want to make change, absolutely it’s been an invaluable experience with the trainers.

I couldn’t recommend it highly enough.

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Three hours a week is all you need to transform your body.

Brothers Alex and Gavin are proof of what can be achieved with as little as three weekly training sessions.

The twins work long, stressful hours betting in-play on live football matches across the world and never thought they had time to train or eat healthily.

But eking out a couple of hours in their weekly schedule to work out together with their Ultimate Performance personal trainer paid dividends.

After just six weeks, the 25-year-old pair built the lean and muscular physiques they’d always thought was out of reach.

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“We both look much better, feel healthier and fitter,” says Alex. “We’ve also stuck to the routine pretty well since finishing the diet, so generally just feel much fresher.

“Another benefit of doing the transformation is we now know what we have to do to lose body fat in the future if we need to by going back to the diet plan and exercise routines.”

Before coming to UP, the brothers admit they had become very inactive, work had taken over, and healthy food made way for meals and drinks out.

“We’d slipped into a bit of a lazy routine where we weren’t doing much exercise, and the diet wasn’t great, so I was hoping to transform that a little bit,” explains Alex.

“I wanted to challenge myself and get into better physical condition,” Gavin adds.

Alex and Gavin both had the goal of getting lean and challenged themselves to get in the best shape they could.

“I wanted to get under 10% body fat and wanted to see my abs for the first time,” Alex says.

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Working long hours was a big factor they believed was holding them back from achieving their fitness goals.

“During the daytimes, our work schedule is normally really hectic, so we didn’t think we had much time to go and do exercise outside of the gym, whether that be getting our steps up or doing HIIT workouts.

“Our job can be very time consuming, we can end up working very long hours and it is very hard to get a solid routine as sometimes the football matches we bet on will start at 05:30 am, for example, in Asia and we will also have days where we are up until 05:00 in the morning on betting on South American games.

“As it’s hard to get into a routine, we struggled to find the time to do exercise, and it was often easier to get takeaway food than to cook it ourself.

“We also lack motivation to eat well and train when we are tired or when we have lost money.”

But the twins’ UP personal trainer helped create a bespoke training and nutrition plan tailored to their job and lifestyle.

One important part of the programme was to get Alex and Gavin to increase their activity levels and energy expenditure during the day.

The brothers explain they found an ingenious way to boost their daily step count while working on the football.

They say: “We tried to create a solid routine, when there weren’t games on in the evening we tried to go to bed early so we could get up in the morning and complete steps and the workout before the day gets busy.

“We also bought two treadmills for our flat so that we could get our steps up even when we were really busy with games as we could still watch and monitor the matches and reach our step targets.

“Getting into a routine also helped when trying to stick to the meal plan that Adam had created, this also helped us fit all the meals in the day.”

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Training alongside each other and taking on a six-week transformation together was a great motivator and helped keep them going to achieve their result.

Alex says: “It was fun training alongside each other; it kept us motivated as it was hard work at times getting up early to complete workouts and get our steps up and also sticking to the meal plan without caving into our cravings.”

The results they achieved in such a short space of time were incredible.

Both Alex and Gavin slashed their body fat to the magic 10% mark and were both proudly displaying an impressive set of abs at the end of the six weeks.

Alex says the support and guidance of his UP personal trainer helped him get these outstanding results – something just six weeks before he didn’t think he had the willpower to complete

“The motivation he (my trainer) provided both in and out of the gym made all the difference, and am now in the best condition of my life.

“Working with UP and Adam, in particular, has been a life-changing experience. I now see the gym as a release from work and Adam makes each session really enjoyable whilst also pushing me to my limit.”

Gavin adds: It has been one of the hardest things I have ever done, but now I am in the best condition I have been in my life and wouldn’t have been able to do it without the constant encouragement and motivation from my trainer Adam, as well as his guidance across both the training and diet regimes

One of the biggest lessons the brothers have taken from the experience is the importance of optimizing training and nutrition together.

Gavin says: “I’ve learned that in order to get decent results you must train well and have good nutrition.

“The two go hand in hand. If you want to have good results for a transformation it’s important you have a calorie deficit but not too large a deficit so not to feel completely flat and knackered all the time.

“Adam’s diet that he gave us was constantly tweaked to ensure we dropped weight but also had enough energy to continue working effectively.”

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Karin was tired of being tired.

The 52-year-old management consultant was grumpy, miserable and low on energy most of the time.

Many busy professionals just accept this as ‘the way it is’ – but Karin wanted to change things and regain her vitality and fitness.

She decided she was ready to devote three hours a week to improving her health and started her journey with Ultimate Performance.

The difference it has made is incredible. Now after 23 weeks and 20kg down and she is a woman transformed.

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“Once I saw in the mirror my body changing for the better, it became a piece of cake to stay on the diet and I started enjoyed my PT sessions increasingly more as not only my weight dropped but my posture, muscle and overall well-being increased.

“Losing the first 10 kg felt marvellous and I pictured myself as someone who has just shred a big bucket of sand.

“Once I hit my 15 kg mark, my colleagues started to notice and accepted that my ‘strange’ diet is working.

“Now I am reaching my 20kg mark and feel fantastic – both physically and mentally.”

Despite a busy career, which involves regular international travel across the ASEAN region and beyond, Karin proves that you can transform your health and your body by just investing a couple of hours a week in yourself.

Here she explains how much has changed since she started training with UP and the benefits of hard work in the gym and getting in control of her diet…

What were your expectations going into the programme and what were your motivations?

 

I felt grumpy, miserable and always tired and in February this year realized that I am tired of “being tired”. I have actively looked for ways to get back in shape and my current gym and trainer helped with some flexibility and functional aspects but not with overall and holistic improvements.

By accident, I came across a UP ad and checked out the website and thought “oh dear, some of these women look like you … and see what happened to them!” Hence I met with Chris and my journey towards my younger, leaner, healthier and happier self began.

Can you tell me how you were feeling both physically and mentally before starting with UP?

I felt constantly tired and exhausted and often had to drag myself through the day. After my PT sessions I felt well or a few hours but the next days I had to cope with aching muscles and experienced not much progress.

What was your diet and lifestyle like before you started your transformation with UP?

Given my work as a management consultant, I am eating out frequently and have to travel on one-day trips within ASEAN as well as longer intercontinental trips.

Hence it was a mix of either nice hotel food, snacks or other available food options close to the office, such as sandwiches. I tried to eat my greens but later realized that my carb portions were much too big and did no good to my blood sugar levels and all the consequences.

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How did your diet and lifestyle change when you started your transformation with UP?

 

The most profound change in my diet was the increase of protein in form of eggs and meat. Aside from cutting out all carbs from grains, I stopped eating milk products and in the beginning, had to force myself to eat meats at least twice a day.

Furthermore, I started my day with fresh-pressed green juice of mainly celery and cucumber which mentally helped me to start the day clean and fresh.

Melvyn gradually added supplements which helped with different body functions. I could feel the positive effects of an ultra-low diet after a few short days and that experience helped me to get going.

My trainer Melvyn has been a marvel and he has patiently helped me along the way and nudged me in the right direction. He put me on this veggie-meat based diet with no fruit or any other trimmings and added piece by piece additional fruit and nuts over time to increase the variety.

How did you find the training and did it fit around your busy lifestyle

My work is important for me, however, I realized that something is wrong if I can’t even attend a gym three time a week. I decided to prioritize my health and happiness and attending UP sessions become part of achieving these goals. After each session, I began to feel more energized and no longer drained and exhausted.

What were your results like after your transformation?

Mental clarity, better focus and concentration and much more comfortable in my own body.

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What were the most important things you learned during your journey and what really worked for you in helping you make your transformation?

I learned to trust myself that if I put my mind to something, I can achieve it and that age is a number which says little about how you actually feel.

Then there are two men in life who made this transformation possible: first and foremost my husband who supported me all way and encouraged the changes and second, Melvyn, my trainer, with whom I had the right personal chemistry to go through the steps, measurements, training sessions and tons of laughs while he joked about my clothes getting looser every week and me gaining confidence.

The mix of exercise and diet works, but only if you really commit to it as your trainer can only coach you – the running, you have to do yourself.

Graph showing Karin’s changes in body fat (yellow) and body weight (blue) over the final 15 weeks of her transformation on UP’s own BodyProphet transformation monitoring app.

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Skinny fat to six-pack abs in nine weeks?

Victor’s body transformation results show that anyone can achieve an incredible physique in a matter of weeks.

The 28-year-old had trained before – but never seen the results he wanted.

It was only when he came to Ultimate Performance that he experienced the ‘maximum results, minimum time’ mantra first hand.

Nine weeks after starting with his UP personal trainer he’s leaner, fitter and stronger than he’s ever been in his life.

His impressive ‘before’ and ‘after’ photos are a testament to his hard work and what can be achieved with the expert guidance of a UP trainer.

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“I feel healthier, stronger and in general not as tired and a lot more energetic,” he says.

Victor started seeing his body transform before his eyes almost immediately at UP.

“I started seeing changes to my body two weeks into the programme,” he says.

“By the end of the fourth week I was starting to see my abs coming out and my shoulders starting to pop out.

“Then by the sixth to eighth week, it was really quite obvious the changes. It felt good!

“Having abs for the first time does feel good!”

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Victor was astonished by just how quickly he could achieve the results that he had always wanted.

“Before I started the programme, I started at 20% body fat.

“After I finished I am now at 12% – within nine weeks. So that’s nearly 1% body fat drop a week!

“I’ve never been able to achieve that body fat drop in such a short amount of time.

“It’s quite simple – before, ‘skinny fat’; after, abs.”

Victor had done hypertrophy training before – but nothing that came close to the training programme that transformed his body at UP.

“It’s different at UP because UP gets you to the goal with the minimal amount of time.

“What I was doing before it was slowly getting me there. I was still progressing, but at UP you can be like ‘Boom! 9 weeks’. It’s a lot more efficient.”

Victor took on his nine-week body transformation challenge alongside his partner Danni.

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The support and healthy competition between the pair is something that has really helped them both achieve the results they wanted.

Victor says it has been a real positive training alongside Danni, saying: “In terms of discipline, in terms of keeping to the scheduled diet, it’s definitely a lot better.

“My partner and I cook at home. During the weekend we don’t go and eat out that much.

“It’s definitely a motivation for each other, so that’s really helped me on achieving my goals within that frame of time.

“Every week we’re trying to check our progress, seeing whether we’re progressing and hitting that goal and see who is doing better. It’s a healthy competition, which is a good thing.”

And what about when Danni lifted bigger on the leg press?

Victor jokes “It’s the way it is – It’s all about the upper body!”

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So much has changed for Victor in nine short weeks – not just inside the gym, but in every sphere of his life too.

“Energy-wise, I’m definitely more energetic. I don’t feel as tired as I used to.

“I wake up at a pretty early hour every morning at 6 am. Normally by lunchtime, I would be pretty tired.

“But after I started the programme, the energy just feels a lot better; more energised, which improves my work, obviously. I feel energetic until the end of the day.

“Physically – I definitely look a lot better than when I first started. I’m bigger, more toned and all in all, it’s all positives.”

Learning about nutrition, understanding the optimum food for his own body and how to make his diet sustainable has been a game-changer for Victor.

The lifestyle change has been a revelation.


“I used to go out and eat out three times a week, maybe go out and drink two times a week, and never used to control my diet precisely.

“The difference now is I actually control what I eat not just in terms of portions, but in terms of if they’re healthy, organic or whole foods.

“It has changed the way I look at food and nutrition after the programme, which has been the biggest takeaway for me.”

Victor now intuitively understand which foods work for his body and how to structure his diet to stay in shape for years to come.

“Being able to control my diet, I actually know what I put in my body.

“I have the knowledge to go and look for food that’s actually better for myself.

“So if I have better foods and whole foods I actually feel better. My body actually responds to it better.

“Going forward, the programme stops here. But my life doesn’t stop here, so having they knowledge is very important to me, and it’s definitely a big plus.”


Victor might have completed his nine-week transformation, but he’s already looking ahead to achieving even greater fitness goals – something that excites him.

“I’m in a really good place right now.

“I’m looking forward to my next stage. I want to get bigger, but at the same time, I want to be lean.

“So at the moment it’s a really good building block, and I’m looking forward to getting bigger.”

Are these results achievable for everyone? Victor thinks so.

“They are definitely possible. You can’t expect to come in and not do the work and achieve what people have achieved.

“If you put in the work and you stick to the programme, you will 100% get there.

“I would like to see myself in a year or two if I can continue the same kind of diet and discipline, where can I get to.”

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Weight loss can feel like you have a mountain to climb.

But the challenge felt even tougher for Wilson who suffers from Graves’ Disease – an autoimmune problem which affects the thyroid.

He had struggled to lose weight for years until he came to Ultimate Performance.

Now Wilson has successfully lost 21kg and torched nearly two-thirds of his body fat in just 15 weeks to reveal his lean new body.

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Twenty-eight-year-old banker Wilson is now in the best shape he’s been in for many years.

“All my friends who have ever come up to me and asked how did I do it, I’ve told every one of them the same answer: ‘Proper training at UP’.

“The atmosphere at UP is phenomenal. It makes you want to work out, makes you want to try harder, lift heavier and push further.

“Stepping out of the gym after every session, you know you are stronger and fitter.”

It’s incredible how far Wilson has come in just 15 short weeks.

To see how much his life and his health have been transformed, you have to understand the condition he was in just four months before.

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Wilson explains that he had been affected by Graves’ Diseases for years and his weight gain had gone largely unchecked.

“For more than half a decade, I’ve been plagued with Graves’ disease, a thyroid dysfunction that messes up your metabolism, causes your hands to shake and throw a temper at everyone in my way.

“In 2014, doctors decide the condition wasn’t going to come under control, so I had the entire thyroid gland removed.

“From that point on, my metabolism relies entirely on daily medication and biannual checkups.”

Wilson’s health did not improve it was at that point he knew he had to take some real action to regain his fitness and lose the weight.

“All and all, it’s safe to say, I was not healthy, and if anyone knows anything about me over the last few years, the word “fit” had nothing to do with me.

“I understand that none of these are excuses to stay fat, so four months ago I embarked on the journey to a healthier lifestyle with my trainer Samson at UP.

“I only had one thing in mind – if I’m gonna do this once, I better do it right. And in 15 weeks, I think what Samson and I had achieved speaks for itself.”

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Wilson says he had done personal training in the past – but nothing compared to his 15-week programme at UP.

“On and off over the years, I’ve had experience with commercial gyms and personal trainers,” he explains.

“Sure they work, but nothing that yielded “real” results. Reading about UP got me excited about training, and decided if I’m going to do this once, let’s do it right.

“And over 15 weeks, the results Samson and I went beyond all the training I previously had, combined.”

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Wilson understands that it is hard work, consistency, and effort that gets results at UP.

He dedicated himself to the transformation programme and got outstanding results because of it.

“It’s true, there’s no magic bullet to weight loss or fat loss, but luckily my trainer and everyone at UP was there to guide me.”

“This is important in a way that someone is always there to make sure I was on the right path and making positive progress and getting through every plateau, that what I am doing every day is constantly adding up to our end goal.

“If I was doing this on my own, I might’ve given up at the first plateau because I wouldn’t know how to get over it.”

Wilson says the training was tough – but it got him where he wanted to be.

However, the biggest thing he took from the process was being able to master his nutrition and control his diet.

“The training was anything but easy. No prior gym experience or exercise is going to prepare you enough for it.

“Nutritional coaching, on the other hand, is inspirational. It changes your mindset from counting calories to counting your macros, which you will come to realize at the end of your program is more important and a more efficient way to stay in control.”

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Everyone needs a little help sometimes to achieve their fitness goals.

Vivienne was struggling with her weight and felt like she was going round in circles with her diet, trying and failing to get in shape.

She was eating chocolate and junk food in an endless cycle and didn’t know where to start to make the big changes she wanted.

But training with Ultimate Performance has given 26-year-old Vivienne the tools to lose weight, control her diet and feel good again.

It took just 12 weeks for her to lose 13.5kg and drastically reduce her body fat.

“This has completely changed me. Being physically fitter makes you feel healthier and feel happier in yourself and motivates you to see what else you can achieve.”

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Vivienne says she was in bad shape when she came to UP – she didn’t know about nutrition and had never lifted weights before, but she was determined to take back control of her health, her fitness, and her figure.

“My motivation was to lose weight, look and feel better, as you feel rubbish when you are out of shape,” she explains.

“Before starting, I was proper fat and felt a lack of energy and found it difficult to know how to change as I would be eating all wrong then not exercising consistently so not seeing any results and generally feeling self-critical as it was my own fault after all.

“My diet and lifestyle were not healthy; I was eating bad like chocolate and processed foods and then eating a bit restrictively and going round in circles not losing weight.

“I didn’t exercise regularly so I had no routine.”

But the moment Vivienne started working with her UP personal trainer things started to change, and she started seeing immediate results.

Three main things made a massive difference for Vivienne on her weight loss journey, she explains. Things that she never knew and had been stopping her from achieving the body she wanted before.

Understanding food, diet, and calorie intake helped her shift the weight, increasing her daily activity level increased the fat burn and then lifting weights for the first time helped shape her figure and improve her body composition.

“My diet and lifestyle changed completely.

“I became aware of counting calories and increasing my protein and not eating rubbish, but more importantly I was doing these steps every day not as I would have been before being invested, then not following through.  

“My exercise completely changed as I never did weights before or workout as much as I did at UP.”

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She says the training was challenging – but it showed her how far she could push herself and what it really takes to change her body.

“The training was fun and hard at times, but I needed to push myself out of my comfort zone, but didn’t know how to do it myself, so I needed guidance.

“My trainer Luke was very good at knowing how to push you and ensure you are doing every rep correctly and it’s motivating to see you have improved and got stronger.

“Luke was very helpful in keeping me focused when I slipped up and with getting back on track.

“I have become a lot fitter and found that I enjoy feeling fitter and being able to move better with a lot more energy.”

One of the most profound things Vivienne has taken from the experience is the art of self-discipline which has really helped her get in the shape she wanted.

“I learned to be disciplined with eating and exercise and to be consistent with it every day and pushing through times when you thought you should give up.

“I also learned what works for me and I saw how disciplined Luke was with what he ate and realised you have to put in the effort to change.

“I learned that you can’t be perfect the all the time so it’s a case of getting on track again if you eat badly.

“The fact that Luke said anyone can change their life in a short time and get the results they want was very motivating as I began to think it was possible -and planted the 15% body fat goal!”

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Vivienne was thrilled with the result she was able to achieve with UP.

She says the expert knowledge and guidance was invaluable in helping her understand the optimal way to lose weight and get in shape.

“I would recommend UP for sure as it’s very professional, with trainers that are able to give the correct advice and expertise in an industry that’s got so much information and it’s difficult to know which advice is right.

“I never had any injuries, so the trainers know how to push you in a safe way and are very motivating towards your goals in helping you to believe you actually achieve them and improve your life.

“I’m really glad I chose UP fitness – you are definitely the best!”

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No experience is necessary to build a body like this.

Aditya had never lifted weights in his life before coming to Ultimate Performance.

But his incredible transformation to build a lean and muscular physique shows what can be achieved in as little as 22 weeks with a world-class personal trainer.

aditya-before-and-after

The 38-year-old finance and private equity worker came with the goal of building a little muscle mass but exceeded all his expectations.

“I’m honestly amazed at my results so far and can’t quite believe that 22 weeks ago I looked like the guy in the first photo.

“I’m excited to set new goals and based on what I’ve been able to achieve so far; I’m very confident in achieving them!”

Aditya lost 12kg during his transformation and shed two thirds of his body fat to get down to a superlean 8.9%.

He explains how he made his impressive transformation here….

What were your expectations going into the programme and what were your motivations?

I wanted to improve my strength and fitness since I like playing a variety of sports, I wanted to put on muscle mass, but upon my initial consultation with my trainer, Tony, it became clear that I had a lot of fat to lose before this became a priority.

Can you tell me how you were feeling both physically and mentally before starting with UP?

I was tired in the mornings and would suffer from a lack of energy throughout the day. ‘Lethargic’ is the word I’d use to describe how I felt before starting.

What was your diet and lifestyle like before you started your transformation with UP?

I didn’t think my diet was that excessive before coming to UP, but perhaps it had been slightly too much for too long which resulted in my starting body fat and weight being so high.

My nutrition was definitely not thought through properly, I would have three meals a day, but there was no structure to the meals with regards to the macronutrients I was consuming.

I would immerse myself in sports over the weekends for 3-4 hours, but I’m sat at a desk job so minimal activity throughout the day otherwise.

How did your diet and lifestyle change when you started your transformation with UP?

My trainer set out exactly what I should be eating with regards to calories, macronutrients, vitamins etc. He also helped me understand smart food choices when dieting; this can make or break how easily you can stick to the plan. He also gave me a step target to improve my daily energy expenditure.

aditya-before-and-after-side

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I’m far more cognizant of what I eat now, I plan and manage my diet throughout the week making sure I eat frequently enough and hit my macro targets.

What effect did this have on your health, performance, lifestyle and energy inside and outside the gym?

Lifestyle wise I have so much more energy! I sleep well, I’m a lot more active even outside of the gym (steps!) as well as hitting the gym and still taking part in some sports over the weekends.

I’m more confident in my physical appearance, my performance in sports has improved and I just generally feel better all round. I feel this process has had an effect on all aspects of my life in a positive way.

How did you find the training and did it fit around your busy lifestyle?

I was quite surprised how technical and how much focus is required to really weight train properly.

My trainer Tony would always use analogies in order to explain to me how I should be training a certain muscle group and that really changed the way I thought about exercise.

I know now that what I lift is only part of the equation, it’s how I’m lifting it that is the game changer.

The training was always modified to fit my physique and experience level, and this was very helpful, I liked that my trainer would always explain why we were doing something or why my foot should be in one position rather than another.

I feel like I’ve gained invaluable knowledge about my body and weight training in general.

There was flexibility to change the hours to suit my schedule which worked well when my working situation changed during our training time. If you want something badly enough you’ll make time for it.

What were the most important things you learned during your journey and what really worked for you in helping you make your transformation?

The most important things I’ve learned are an increased awareness of what exactly is in what I’m eating and how to make the right food choices based on what I’m trying to achieve.

This, together with the bespoke training regimen, worked wonders for me.

aditya-before-and-after-back

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I’ve also learned from my trainer so many invaluable lessons in the weights room that I can now take with me forever.

How has doing this transformation changed you and do you think it will benefit you going forward?

Having never weight trained before, this programme has given me a lot of confidence in my ability to train properly and manage my diet and lifestyle to suit my training needs.

There will absolutely be benefits going forward as I intend to see through the achievement of new targets together with Tony as well as incorporate the training discipline into my lifestyle.

What is the single best training tip that you learned from your trainer and how has it helped you make your transformation?

From a nutrition standpoint, the best tip that I would have received would be to plan my food for the week ahead. I would always look at my calendar and see when I was eating/drinking outside vs at home/office.

This helped me plan my week and make proper food choices so as to average out at the end of the week.

As long as you hit your averages, you can be flexible and make the diet far easier to stick to.

From a training standpoint, I don’t know where to start; I’ve learned so many good tips.

One thing Tony would always say was “never compromise position”, he’d want me to go into an exercise knowing which muscle group it was I was training and exactly what I had to do with my body to achieve that.

Would you recommend UP and why?

Most definitely and I have already recommended it to two friends! The biggest thing UP does is to instil belief that a great transformation is achievable with proper food choices and the right training discipline. It is not beyond reach!

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A keen runner who was told he was ‘too fat to run’ by doctors has completed an incredible 29kg weight loss transformation.

Chris was advised by specialists to join a gym and lose weight after tearing cartilage in his knee and undergoing knee arthroscopy surgery a year ago.

With his weight and his knee damage stopping him running, Chris came to Ultimate Performance Manchester to make big changes and get back in shape.

Now he has lost almost 30kg, strengthened his knee, and he’s back running faster than ever.

Chris has shaved an incredible two minutes off his 10km personal best time thanks to the strength and conditioning work he has done alongside his UP personal trainer.

chris-before-and-after-front

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“I’m 48; I’m 49 next. I’m now probably in the best shape of my life – physically, fitness-wise and strength-wise,” he says.

“The results I’ve achieved – straight away there’s a physical change: you look different.

“I’ve lost almost 30kg in 12 months.

“I’m fitter, I’m stronger, and a lot leaner, and for me running was an important motivation for me to start training and now I’m quicker than I’ve ever been.

“I feel stronger when I’m running; I can run longer, and I can run faster.”

Now Chris is in the best shape of his life at 48 – and he’s back running.

But just 12 months ago, it was a different story.

Chris’ knee injury and subsequent surgery had put him out of action.

He felt he couldn’t train and his specialist advised him not to run – and soon bad habits crept in, and the weight began piling on.

“Before coming to UP, I did a lot of running. I tore cartilage in my left knee, which resulted in knee arthroscopy. So I had surgery to repair the knee cartilage.

“When I went back to see the specialist, the specialist said ‘You’re too heavy to run. You need to go back to the gym. You need to swim or cycle. You need to build your quads and hamstrings to protect the knee.’

“I thought running was the be-all and end-all for me. I didn’t want to swim; I’ve got a bike, and I don’t mind the odd mile cycling, but it’s not something I enjoy. I enjoy running.

“So when he told me I couldn’t run, or that I was too fat to run, the realisation was there that I’ve got to do something to help this knee.”

The specialist advised strengthening his legs and warned that any further knee damage might not be able to be treated.

“He said ‘It was a bad tear. I’ve repaired it once. I can’t repair it twice. If it goes again, it’s a new knee.’

“At 47, as I was then, I thought I’m too young for a new knee.

“I needed to come to a gym to train to build my legs. That was my main motivation to come back to UP.”

But another catalyst for starting his body transformation process was wanting to get back in shape after seeing photographs of himself, which hit home.

chris-before-and-after-side

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“Before I started at UP, I’d got myself to a stage where I was probably at my heaviest.

“Day to day you don’t notice it yourself. My wife and daughter may have mentioned ‘when are you going to train again?’ Or ‘you’ve put a bit of weight on’.

“Because you’re busy, it was the last thing on my mind. I was happy in myself.”

There were two pictures in particular which compelled Chris to take action.

“The first one was a golfing picture, which prompted me to get back into my running again, which up until the injury, was fine.

“Then the second picture was Lucy’s 18th. That was the picture that prompted me to think ‘yes, there is a problem’.

“When you see a picture, pictures don’t tell lies. You see yourself as other people see you, not as you imagine how people see you.

“Sometimes it takes a picture in the cold light of day to kick you into action.”

Chris had fallen into bad habits over a 12-month period and wasn’t training at all.

A busy work life meant healthy eating was often replaced by takeaways and a bottle of wine or beer in the evenings.

“Day in, day out, that habit takes its toll. There comes a point where you’ve got to take stock and think ‘this isn’t right’.”

Coming to UP was the catalyst for change that Chris was looking for.

He explains that from the moment he began working with his PT his body and his fitness began changing.

“I have to be honest; I could probably see results in the first week.

“You train three times a week, by the third session in, you could feel there was a difference.

“But straight away I had lost weight. I’m almost 12 months in now, and I’ve lost almost 30kg.

“But at the start, I was probably losing at least a kilo a week.

“People may think it’s too quick, but I’m 12 months in, and I’ve maintained that.”

It was hugely satisfying for Chris to see his body changing before his eyes and feel like he was getting fitter and stronger.

“To see results that quick, motivates you and keeps you motivated.

“You think if you’ve only been here for a relatively short time, and you’re losing weight and you feel like you’re getting fitter and stronger, let’s keep it up.

“It’s self-motivating.”

Chris was training in the gym just three hours a week and doing some extra cardio work on his own to build up his fitness.

The structured programme helped him progress with his knee very quickly.

For the first three months, Chris started off walking to help get active again and speed up fat loss.

Over time, he built up strength and was able to begin running again

“I started training at the end of November 2016. By the end of February 2017, I was running, walking, running, walking.

“Then by early March, I was back into running and that was based on the work I’d done here at UP.

“As a result of that, I’m now quicker than I ever was.

“I just finished the Salford 10k. I got a PB this year – I knocked two minutes off my old PB.”

Lifting weights wasn’t something Chris had done for many years – and not something that he thought could get him the weight loss results he has achieved.

But having a structured programme around diet and training helped reach his goals.

chris-before-and-after-back

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“The impact weight training has had on me is a definite change in physique.

“I can’t say I’m ever going to look like Arnold Schwarzenegger, but my aim was not to look like Arnold Schwarzenegger.

“I’ve got definition where I need definition, but my ultimate aim was to get stronger legs to help me protect an injured knee to help me get back running.

“I think my legs are in the best shape they’ve ever been – lean, strong, and I’m quicker than I’ve ever been.

“So fitness-wise, and physique-wise, I’m in the best shape I’ve ever been in.”

Chris might be a runner at heart, but he has developed a new-found love of lifting weights.

“My mindset has changed about training. It’s a long time since I’ve trained in a commercial gym. But I’ve never trained as consistently as I have here.

“Wanting to train at UP and wanting to maintain at UP, it keeps you going. It’s addictive.

“I’ve always been used to the runners high, but that endorphin rush when you’ve finished a hard set, and you go to get changed, you’re ready and fired up for the next.

“Sometimes I’m quite impatient. I wish I was training every day, but I can’t.”

The training Chris has done at UP, and the education he has developed around diet and lifestyle has made a big difference to his life outside the gym too.

“Being at UP does have improvements on your life outside the gym because it’s not just training at a gym. It’s a lifestyle change.

“You know that training all week, working hard and keeping on point diet-wise, if you go out and have a big party weekend, you know it has a big effect on the scales on a Monday morning.

“So you think before you do, be that when you order your extra drink at the bar or food choices in a restaurant, it makes you think.

“The way I used to think was ‘I’ll throw another mile in and reward myself with another pint.’ Now you’ve got to make better choices.”

Chris thinks back to the day he came through the door at UP and saw the famous results wall with dozens of successful clients proudly displaying their ‘before’ and ‘after’ results.

It’s something Chris wasn’t sure was even possible. But now he says:

“Other people may not believe that the results are possible.

But use me as a case in point. I’m coming up to 12 months training with UP, and I’m 29kg down, fitter and stronger than ever. The results are achievable.

“You just have to work hard and maintain. You will get all the help and support from the guys at UP, but ultimately it’s how hard you want to push yourself and get those results.

Anything is possible.”

Graph showing Chris’ weight loss over his transformation from Ultimate Performance’s BodyProphet App which trackers markers including weight, body fat, inflammation and even blood pressure changes. 


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Becky was at rock bottom with her health.

She was constantly tired, clinically depressed and her weight had spiralled to the heaviest she’d ever been following a back injury.

The 35-year-old was struggling to control her polycystic ovary syndrome (PCOS) and suffered from bad migraines.

Her weight left her feeling self-conscious and she couldn’t even face wearing a swimsuit to go swimming – a pastime she loved doing.

Nothing she tried worked to turn things around – personal trainers, diets and nutritionists – until she came to Ultimate Performance.

It was the death of her mother from illness that cemented in her mind about the importance of investing in health and motivated her to make a big change.

Just 22 weeks later and she has completely transformed her life, her health and her body.

“It’s given me the tools to get and stay healthy. It has not only transformed my appearance but my mental as well as physical health.

“I’m getting less self-conscious when I walk into a room. And for the first time in five years, I have mirrors (previously removed or covered up) in my house!”

Now Becky is revitalized after losing nearly 24kg and dropping five dress sizes over her 22-week transformation.

She is fitter, stronger, happier and healthier than she has been in years – and has brought her PCOS and migraines under control so much so that her doctor and neurologist are no longer considering medication.

Her carb-heavy vegetarian diet has been swapped for a high-protein, macro-calculated diet which has helped her lose weight and build strength and muscle.

Here Becky explains how she transformed her health over 22 weeks…

becky-before-and-after-back

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What were your expectations going into the programme and what were your motivations?

This was a last roll of the dice. I had tried diet after diet, personal trainers, seen nutritionists and dieticians and spent hours in the gym – and had nothing except a back injury to show for it.

I was constantly tired. The heaviest I had ever been. And clinically depressed. I was at breaking point.

UP had been on my radar for a while. But as a civil servant it seemed prohibitively expensive. I’d read Nick’s book and, although it’s not really targeted at women, it had got me back to the gym for the first time since I hurt my back three years previously. But I was scared of aggravating my injury.

It took the loss of my mother, and watching her illness take its toll, to make me realise how valuable health is, and that it was worth investing it. But I arrived at UP at my lowest point, physically and psychologically.

I had pretty high (possibly unrealistically high) expectations. I had seen what was possible and expected the level of service to match the significant financial outlay. But this was tempered by fear. Not that I could not or would not be able to put the effort in, but that it would not work for me – after all nothing else had.

Can you tell me how you were feeling both physically and mentally before starting with UP?

Miserable. Uncomfortable. Self-conscious. There were days I didn’t leave the house or hid under the duvet dreading people seeing me or having to find something to wear to work.

My PCOS and migraines were out of control – a dangerous, and self-perpetuating, combination.

I love swimming and all watersports but hadn’t been for years as I couldn’t face wearing a swimsuit or wetsuit. I didn’t even own a pair of shorts!

What was your diet and lifestyle like before you started your transformation with UP?

I didn’t eat loads of junk food, fried stuff or snacks. I’d all but given up soft drinks six months previously. But I pretty much lived on carbs. The blander the better. “Cardboard and bananas” as one friend described it. Plain pasta, rice and bread were my staples, with fruit and yoghurt adding the only colour.

I was scared of food and avoided eating until I had to. I knew some foods triggered migraines, but even ‘safe’ foods, when combined with other factors, could trigger them. It was a major source of stress in my life.

My lifestyle was almost completely sedentary. I had given up the sports I loved: boxing, fencing, swimming and fencing – even cycling to and from work – when I hurt my back and the weight had piled on. Most days I was so tired I would get home and go straight to bed.

How did your diet and lifestyle change when you started your transformation with UP?

Well, first I’m not vegetarian anymore!

Carbs are out, except in rare circumstances, and protein has become the centre of everything.

I track everything I eat. Macros are weighed, and I eat when my FitBit alarm tells me it’s time – whether I want to or not.

I now go to the gym six times a week – and miss it on rest days! I have also started boxing and fencing again. I even went swimming.

becky-before-and-after-back

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What effect did this have on your health, performance, lifestyle and energy inside and outside the gym?

My energy levels are the best I can remember. I am happier, fitter and feel healthier.

Neither my doctor or neurologist are thinking about more medication to tackle my migraines or PCOS anymore – both are under control.

But for me, the biggest impact has been that I rarely get stressed about food. I make sure my protein target is met, then add vegetables until I’m full.

How did you find the training and did it fit around your busy lifestyle?

Not that I’ll say this too often: I have loved the training. It’s rapidly become my top priority and, as sad as it sounds, has been the highlight of many a day.

It was hard- especially at first – but I love a challenge and it wasn’t as ‘bad’ as I imagined.

I am not, and don’t think I will ever be, a cardio bunny – there are more fun and presumably productive ways to spend 90 minutes in a gym, but I have surprised myself at how far my cardio has come.

My trainer Christian has been great about accommodating diary changes, but by scheduling calls on the journey to and from my training sessions I have been able to train at lunchtimes twice a week without it seeming like I’m absent from the office for large periods of time.

What were your results like after your transformation?

Definitely a work in progress. I haven’t reached my target (which if I am honest I had hoped I would have done by now – and am disappointed in myself for that) but understand why I’m not there yet and remain determined to get there even if my job has taken me overseas.

However, it’s a great start: I’m lighter by 23kg; I’m fitter – my first cardio I struggled to keep moving for 50 minutes on level 1.

Now I regularly do 90 mins on level 17-18. I’m thinner – 4-5 dress sizes smaller, and stronger and happier.

What were the most important things you learned during your journey and what really worked for you in helping you make your transformation?

The importance of macros.
That throwing weights around isn’t effective- its form and which muscles you activate that count.
I’m capable of doing far more than I think.

Would you recommend UP and why?

I would recommend UP to anyone willing to put in the effort. It’s hard work, but there is a reason why everyone says UP are the best in the business – you get the results that no one else can.

Unlike other gyms/ personal trainers I have used, I was also really impressed by the lack of egos in the gym. Despite obviously being incredibly fit, it never felt like the trainers were judging you – just that they were friendly guys, who knew their stuff inside out, and genuinely wanted to help.

Becky has shown what can be accomplished with the right determination. Click here to start your transformation today.

 

Alex and Gavin Walker Transformation

Three hours a week is all you need to transformation your body.

Brothers Alex and Gavin are proof of what can be achieved with as little as three weekly training sessions.

The twins work long, stressful hours betting in-play on live football matches across the world and never thought they had time to train or eat healthily.

But eking out a couple of hours in their weekly schedule to work out together with their Ultimate Performance personal trainer paid dividends.

After just six weeks, the 25-year-old pair built the lean and muscular physiques they’d always thought was out of reach.

“We both look much better, feel healthier and fitter,” says Alex. “We’ve also stuck to the routine pretty well since finishing the diet, so generally just feel much fresher.

“Another benefit of doing the transformation is we now know what we have to do to lose body fat in the future if we need to by going back to the diet plan and exercise routines.”

Before coming to UP, the brother admit they had become very inactive, work had taken over, and healthy food made way for meals and drinks out.

“We’d slipped into a bit of a lazy routine where we weren’t doing much exercise and the diet wasn’t great, so I was hoping to transform that a little bit,” explains Alex.

“I wanted to challenge myself and get into better physical condition,” Gavin adds.

Alex and Gavin both had the goal of getting lean and challenged themselves to get in the best shape they could.

“I wanted to get under 10% body fat and wanted to see my abs for the first time,” Alex says.

Working long hours was a big factor they believed was holding them back from achieving their fitness goals.

“During the daytimes our work schedule is normally really hectic so we didn’t think we had much time to go and do exercise outside of the gym, whether that be getting our steps up or doing HIIT workouts.

“Our job can be very time consuming, we can end up working very long hours and it is very hard to get a solid routine as sometimes the football matches we bet on will start at 05:30am, for example, in Asia and we will also have days where we are up until 05:00 in the morning on betting on South American games.
“As it’s hard to get into a routine, we struggled to find the time to do exercise and it was often easier to get takeaway food than to cook it ourself.

“We also lack motivation to eat well and train when we are tired or when we have lost money.”

But the twins’ UP personal trainer helped create a bespoke training and nutrition plan tailored around their job and lifestyle.

One important part of the programme was to get Alex and Gavin to increase their activity levels and energy expenditure during the day.

The brother explain they found an ingenious way to boost their daily step count while working on the football.

They say: “We tried to create a solid routine, when there weren’t games on in the evening we tried to go to bed early so we could get up in the morning and complete steps and the workout before the day gets busy.

“We also bought two treadmills for our flat so that we could get our steps up even when we were really busy with games as we could still watch and monitor the matches and reach our step targets.

“Getting in a routine also helped when trying to stick to the meal plan that Adam had created, this also helped us fit all the meals in in the day.”

Training alongside each other and taking on a six-week transformation together was a great motivator and helped keep them going to achieve their result.

Alex says: “It was fun training alongside each other; it kept us motivated as it was hard work at times getting up early to complete workouts and get our steps up and also sticking to the meal plan without caving into our cravings.”

The results they achieved in such a short space of time were incredible.

Both Alex and Gavin slashed their body fat to the magic 10% mark and were both proudly displaying an impressive set of abs at the end of the six weeks.

Alex says the support and guidance of his UP personal trainer helped him get these outstanding results – something just six weeks before he didn’t think he had the willpower to complete

“The motivation he (my trainer) provided both in and out of the gym made all the difference, and am now in the best condition of my life.

“Working with UP and Adam in particular has been a life changing experience. I now see the gym as a release from work and Adam makes each session really enjoyable whilst also pushing me to my limit.”

Gavin adds: It has been one of the hardest things I have ever done, but now I am in the best condition I have been in my life and wouldn’t have been able to do it without the constant encouragement and motivation from my trainer Adam, as well as his guidance across both the training and diet regimes

One of the biggest lessons the brothers have taken from the experience is the importance of optimizing training and nutrition together.

Gavin says: “I’ve learned that in order to get decent results you must train well and have good nutrition.

“The two go hand in hand. If you want to have good results for a transformation it’s important you have a calorie deficit but not too large a deficit so not to feel completely flat and knackered all the time.

“Adam’s diet that he gave us was constantly tweaked to ensure we dropped weight but also had enough energy to continue working effectively.”

A Manchester company boss got absolutely shredded after taking on a UP body transformation…and then paid for his staff to get in the shape of their lives too.

Kamran, who runs a multi-million-pound claims management firm with 500 employees, packed on muscle and got super lean in just 26 weeks.

He always thought he was fit, healthy and accomplished in the gym, but UP taught him how to really push his limits and achieve truly spectacular results.

He came with the goal of finally losing his belly and in 26 weeks got shredded on his nutrition and training plan with his UP personal trainer.

His phenomenal ‘before’ and ‘after’ photos are a testament to the determination and drive Kamran had to revolutionise his body, his health and even his performance at work.

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“I feel fresher today than I’ve ever felt in my life. I’m definitely trimmer than I’ve ever felt in my life, and I feel younger.

“It’s probably because before I was at 20% body fat and now I’m a lot less than that. 

“Everything about you – your clothes fit better, you feel more confident, and even when you’re training, you know that what you’re doing is going to make a difference, rather than just hoping for the best, which is what I was doing before.”

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Tried everything to get fit…

Kamran says he had tried everything to get into the shape before UP – but nothing achieved him the results he wanted.

“My physio was asking what were my goals with fitness, and my reply was I want to trim down and I want to get rid of this belly, which I never seem to have been able to get rid of. I want to get to under 10% body fat, and I had a bit of a wager with one of my friends that on a certain day, in July this year, I would be under 10% body fat.

“I said to her at the time that I’m doing lots of things, but I don’t seem to be making any progress.”

But from the moment he walked through the doors at UP Manchester, he realised it was different to any other gym he trained at.

No TV screens, no gimmicks, no people constantly sitting around checking their phones  – just pure, 100% focus on getting the maximum results possible.

“When I first walked in, and I saw some of the (before and after) pictures, I thought ‘wow’. I remember saying to my girlfriend ‘I want to end up on that wall’ so I felt inspired as soon as I walked in.

“I realised that it wasn’t like training in big commercial gyms, where the personal trainers are wandering about trying to look cool, I realised that the environment here is just about training.

“It doesn’t matter what you look like, how you are – you’re here to train. Instantly you just feel comfortable with the environment.”

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Pushing the boundaries…

Kamran had trained in gyms before and even tried personal trainers. But nothing prepared him for the intensity of a UP session.

He says it helped him push his own boundaries and exceed his perceived limits to make a truly spectacular transformation.

“Hands down, it is by far the most intense way I’ve ever trained. In the past, I’ve gone to the gym, and I thought it would be okay to do one set, sit there and check my phone. But what I realised was, that time in between, or when you’ve done one set, there’s something else that you can be doing.

“It just pushes you beyond the boundaries that you thought were physically possible.

“There are so many times that you just want to stop, but instead you’ve got your trainer encouraging you and saying ‘listen, just two more reps’.”

Despite being experienced in the gym, Kamran says every session with UP has been an education.

He has learned what foods to eat, how to control his diet and really how to train hard enough to get incredible results.

“I know exactly what I have to do to get lean. I know exactly what I need to get a little bit bigger. I know what food will make me fat. I know which foods will make me feel groggy and I know which foods will make me feel fresh.”

But he says the biggest thing his UP has given him was knowing he could always push his limits higher.

“I learned that what I thought were my actual limits about training and how far and how hard I could push myself, were not my actual limits. I realised that I thought that that was my limit there, but when I was pushed I realised my limit was actually there.

“I also learned that to get to that higher level, you have to push past those boundaries that make you want to say ‘Stop! Stop! Stop!’

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Getting his staff fit and more motivated…

His incredible new physique and healthy lifestyle started turning heads in the office and many of his staff wanted to know exactly how he had achieved it.

They wanted to know how he trained, what his diet was like and how they too could get such stunning results.

Kamran says his own transformation has given him boundless energy, renewed drive and a belief that he could smash through his perceived ‘limitations’ both in the gym and at work.

This has changed the way he runs his company and he believed the power of fitness could boost the performance of his sales team too.

So he paid for 18 of his senior managers to start their own fitness journeys with UP.

“With UP, because I feel it’s affected me so much in terms of my performance and what I’m able to do, I’ve been speaking to a lot of people in my workplace about it, and they’ve also signed up and got involved with it.

“We set it up for all our management team. We work in sales and a lot of that comes down to limits – what you think is your best, is it your actual best?

“One of the things I’ve realised at UP is that what you think is your limit, is not actually your limit, and you can push yourself so much further.

“I think the way that UP pushes you, or even looking at the trainers in here, if my employees or my managers can have a similar kind of mindset, I think it will benefit them overall. And also, staying fit and healthy is very important to them all.”

He says it has had an incredible effect on his employees, and got the whole office fitter, healthier and more motivated than ever.

“It created massive togetherness. There was actually a competition to see which group could end up with the best body.

“Everybody was eating healthier. The majority of people that did it were team leaders, so the knock-on effect was that they had 14 people who they managed on a daily basis, so every morning or night they were coming in a little bit sore or they had their meals. Then the guys on their teams were asking them what they were doing and noticing that these guys were looking a bit different and talking a bit more about the gym.

“Ultimately this has a knock-on effect on everybody else, in a sense that all of a sudden everyone is talking about fitness and eating healthier.

“So ultimately for me, if you’re exercising and if you’re eating well you’re going to perform better in whatever you do – whether you work in Tesco or whether you work in sales or if you’re a stockbroker. If you feel fresh every morning and every day then you’re going to perform better at your job as well.”

If you want to push your own boundaries and get results like Kamran, simply fill in the form below and see how UP can help achieve your goals…

It’s never too late to get in the shape you want.

 

Jim has turned 60 with a physique most men half his age would be envious of after 12 weeks at Ultimate Performance.

His physical transformation is staggering – but it’s perhaps the way it’s changed his life that is most profound.

Jim says he was at the lowest point of his life as he approached his milestone 60th birthday. He was trying to get back to health following quadruple heart bypass surgery. 

But then he was left emotionally devastated after a sudden break-up with his wife.

Starting a transformation at Ultimate Performance was a chance to draw a line under this and give him a positive new focus back in his life.

Twelve weeks later and he is revitalised both physically and mentally.

 

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“My results were remarkable. My weight dropped nearly 7kg from 69.6kg to 62.9kg and my body fat reduced from 19.1% to 12.4%.

“Just about every person who knows me commented on a marked change in my appearance and vitality.

“When I look at my miserable and depressed photos from the first day of the programme and compare them to the optimistic and confident photos of the last day, I feel these are a window into the more remarkable transformation that was achieved deep within me.”

Feeling rock bottom…

 

Jim explains what motivated him to take the plunge and start a body transformation with Ultimate Performance.

It was a mixture of ‘now or never’ as his 60th approached and the fact he needed something positive to focus on after the heartache of a marriage break-up.

 

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“My 60th birthday was fast approaching, I was in okay shape but really felt I could do a lot better than just average. And it was just over nine months since I had completed quadruple heart bypass surgery and I wanted to draw a complete line under all that. 

“UP offered the possibility of real transformation with an individual programme tailored to my needs and capabilities. “Ripped at 60!” “60 is the new 50” I liked the idea of that intensely.

“The second motivation was that my wife had just left me suddenly. I was devastated and finding it difficult to focus on anything positive in every aspect of my life. 

“I decided that having this additional focal point of activity for 3 tough sessions a week over 12 weeks could be just the thing to help me turn my attitude around.”

Jim thinks back to how he felt before he came to UP to start his journey.

“I was probably at the lowest point of my life on all fronts. Recent traumatic rejection, milestone birthday looming and facing an uncertain future.

“I had got bored with my regular exercise routine of outrigger canoeing, hiking and Ashtanga yoga, so my fitness levels were dropping alarmingly just when I needed to be at my best to cope with the challenges facing me.”

 

 

Age is just a number…

 

Jim says he started his transformation with a touch of trepidation because of his age and the fact he’d never trained weights before.

It felt like a big step into the unknown at the time – but he took it to help change his life.

“I was quite nervous and unsure whether I would be able to cope with the demands of the programme, given my age and complete absence of previous weight training experience. 

“I had seen all the amazing images of transformations that other clients had achieved and was drawn by that but wondered if that could really happen for me. 

“I also worried what kind of atmosphere the gym would have (although I had visited it once). I am not very competitive or macho and expected to be quite a bit older than everyone else in there. I suppose I was concerned I might feel a bit of a weirdo and outsider.”

Despite these initial concerns, Jim found Ultimate Performance to be the exact opposite to the preconception he had in his head.

 

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“The whole experience was an uplifting one for me. Being part of a training community of such positive and motivated individuals, both trainers and clients, was quite inspirational. 

“The place just oozes effort, concentration and focused purpose.”

“A community of very diverse individuals – I wasn’t even the oldest one there, much to my great surprise! 

“Talking with some of the other clients old and young, I could see there were so many different transformation stories that were quite inspiring. I found it a joy to be part of it. The absolute opposite of other gyms in my experience.”

 

Getting back that positive focus…

 

Even though Jim was new to this style of training and had never worked out with weights before, he soon found his feet with the guidance and keep coaching eye of his personal trainer.

“The training was quite tough,” he says. “I frequently found myself pushed myself outside of my comfort zone frequently. 

“But my trainer always kept his eyes on the safe-zone.”

Jim says while the training was tough, it was the perfect tonic to take his mind off things. 

“A lot of days (particularly in the first few days and weeks) I came to the gym, not in the best frame of mind. Distracted and frankly still grieving for my relationship loss and feeling a bit (a lot!) sorry for myself. 

“But once we started the programme that all faded away and what I had hoped for in finding a new positive point of focus came through just about every time. 

“My trainer Jacky had a laser-like focus and never let up on driving me to remember my original motivation for doing this and why it was worth my total effort and attention.”

Jim started seeing results in a matter of weeks as his body changed before his eyes.

“Within just a few weeks I could feel improvement on all levels that just kept building. 

“This sustained my commitment. And people quickly started to comment on my growing vitality and asking me what I was doing.”

 


The diet that helped make Jim’s transformation…

 

One huge change that Jim was able to make during his transformation was his diet and nutrition.

Before UP, he was primarily a vegetarian, eating virtually no meat or dairy, but lots of fruit, veg and bread…along with cakes and sweet treats.

“I started most of my days with a large bagel with coffee. I ate carbs with every meal and snacked on chocolate and raisins at night time,” he explains.

But his trainer helped him make a big overhaul to his diet and got him eating a diet high in protein, rich in good fats and healthy carbs which supported his body transformation goals.

A huge help for Jim was being able to use EatUP’s gourmet meal prep service which offers macro-nutrient calculated meals designed to help clients achieve maximum results on their transformations.

Jim says: “At first I tried to prepare my own meals following my trainer’s advice, but soon changed to the meal plan and prepared meals offered by UP.

“This was quite varied and very convenient. I was never hungry. I cut out snacking, bagels biscuits and cakes and booze realizing what an important part adhering to the eating regime is for the effectiveness of the programme. 

“It wasn’t as hard as I imagined it to be. I could feel the benefits very quickly and as I was on a bit of a personal mission I found it quite manageable to embrace it all.”

In fact, Jim says his the education he received on nutrition was one of the key things he has taken from his 12-week journey and something that will help keep him in shape for years to come. 

“I learned so much about diet that I will make it a part of my life forever. Weight training will also be a part of my life.”

But the biggest thing this transformation has helped Jim achieve is feeling like he can achieve anything – something which has been revelatory as he turned 60.

“I learnt beyond the physical transformation that I have the power to control my attitude and overcome any challenge that is put in front of me. 

“The ability to change my attitude to life and recover from setbacks through the help of this programme gives me additional confidence to take on new challenges and be able to face whatever life puts in front of me in the future.”

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After years of half-hearted efforts in the gym, Mark says coming to UP was “one of the singular most important decisions I’ve made.

His realisation that life wasn’t what he wanted it to be was sudden: “I remember one day realising that I had changed and wondering what had happened.”

Mark wanted to take his training to the next level, and committed to the UP lifestyle for 6 intense weeks to reshape his body.

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At first the training was extremely tough, nothing like I’ve ever done before. Yet once you start to see results, start to understand the science behind it all and start to see and live the broader benefits including improved focus, higher energy levels and increased confidence, training becomes part of your life. I have such a renewed vigour and lust for life it’s simply amazing.”

Physically and mentally, he feels as though he’s had a new lease of life. “I’m literally a different person,” he says.

Before his transformation, he had made poor nutritional choices, and only realised how integral diet would be in reforming himself when a tailored diet plan was provided to him by UP.

If you’re not prepared to understand how important a factor [your diet] is then you’re setting yourself up to fail. You learn that it’s achievable to maintain a great lifestyle and active social life whilst eating great food yet without succumbing to certain temptations which ultimately are just not good for you.

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According to Mark, the flexibility of UP and the trainers are what makes it easy to make time to train with a hectic lifestyle. With so many of us caught up in work and family commitments, UP understand the value in being as flexible with client schedules as possible.

He also says that his transformation is more than just about the physical, and what can be seen in pictures. It’s made him more alert, more aware, and has given him what he calls, “a tangible zest for life.”

There is no comparison between UP and other gyms which promote personal training. My experience at other gyms had been disinterested trainers with no desire to truly bring you on a wholesome transformation journey – minimal guidance or information behind what you were doing, no true form correction, little or no nutritional information and no explanation of the science behind the physiological changes a real nutrition and exercise regime would yield.”

If you want change and you’re prepared to learn, put in the effort and be disciplined, signing up with UP could be right for you and I’m pretty sure it will be the one of the best decisions you’ll ever make.”

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Age means nothing.

If you want to achieve the ideal body, there’s nothing standing in your way.

Business owner Angela Middleton has turned back the clock and sculpted a stunning figure at the age of 55.

CEO Angela trained weights just three times a week and balanced her diet to make this incredible transformation.

Just 10 months before, she had struggled to counter hormonal weight gain.

But strength training, the right nutrition and optimising her sleep and activity levels have given her a physique she hardly believed possible.

“I started weight training at UP Fitness following a recommendation from my son – my previous regime wasn’t giving me the results I wanted.

“Ten months later, I’ve lost 10kg – and the dreaded tummy roll – and gained a six-pack. At 5ft 2in, I now weigh 7st 5lb, eat 2,000 calories a day, including carbs, fat and protein, and I am in better shape than I was even in my twenties.

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“It’s a really lovely surprise to look in the mirror every day, as opposed to what had been happening to me for the last few years where I’d think ‘It’s all downhill. My body is changing and not in a good way and I’m not happy with it.’

“Whereas now I’m thinking ‘my body is changing and I’m really happy with it,'” added Angela who marked the culmination of her journey with a full professional photoshoot.

Angela says her transformation has benefitted her in her role as a leading CEO of MiddletonMurray, a leading apprenticeships and training company.

“I’m an advocate for the mantra that a healthy body supports a healthy mind and this crosses over into your working life as well.

“Gaining abs is not a vanity project, I have renewed vigour to come to work every day and motivate my team. My transformation shows that a body transformation is possible with even the busiest of schedules. If I can do it, so can you.”

Gaining back control over hormonal weight gain…

Angela, who broadcasts a first careers podcast series iwant2ba, first came to UP after finding herself gaining weight around the time she turned 50 due to hormonal changes.

“For a while, I had been searching for a way to get rid of the excess weight that had crept up on me over the last three or four years,” she explains.

She had long been fit and slim throughout her career and maintained a healthy size 8 figure.

“I’ve always been very active right the way through my thirties, forties and I had done all the typical things that women do; all the different cardio classes etc, as well as the less usual things like training for a marathon and boxing training for about six months.

“I did a whole variety of things and I think in my thirties and forties it enabled me to stay reasonably slim and fit, because I’ve always socialised a lot, worked a lot and not slept very much, gone to nice restaurants, travelled and drank lots, so I’ve always managed to get away with it. I really didn’t have to think much about looking fit. I was in size 8 clothes, and everything looked fine.”

However, things changed around the time Angela turned 50, and she was finding it harder to stay in the shape she wanted.

“I suppose with hormonal changes etc., I just started to feel less and less in shape. It seemed like no matter what I did, I couldn’t get on top of it.

“I was reading everything and trying all sorts of different diets – not crash diets, I’ve always been conscious of healthy eating – but trying to control my intake. It just wasn’t working.”

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Nothing she did seemed to have the desired effect and get the results she wanted.

“It was a niggling annoyance because I was having success in a lot of other areas, but this was just in the background,” she adds.

That was when she found out about the world-leading body transformation specialists Ultimate Performance.

Her son had started at UP City, had changed his diet and training and was seeing some great results.

“I started seeing him measuring his food, and suddenly he was eating different things and eating separately from us.

“Then he started to physically change right in front of us, right before my eyes. I couldn’t believe it.”

This inspired Angela to start her own body transformation journey at UP Mayfair.

 

Discovering the ‘secret’ of strength training…

 

Angela had always been conscious about her health and fitness – but strength training was something she’d never done before.

She’d previously been to a ‘celebrity’ personal trainer but had only ever done light weights  – something that will only burn calories rather than stimulating lean muscle growth to bring about the big changes in body composition she has now achieved.

“That had been my only exposure to weights – that, and in boot camp lifting maybe 5kg was the maximum I’d ever lifted. Even that felt really hard. I never contemplated lifting heavier weights than that.”

Now Angela understands the benefits of lifting weights for women of any age – but when she first started at UP it seemed quite daunting and alien.

“For me, it was really scary. I tend to be confident and walk in anywhere, do presentations in front of hundreds of people and not be phased by it, but I walked in here, and my initial impression was that it’s all great big muscly guys lifting heavy weights and I just felt really small and inadequate and pathetic.

“It was scary at the beginning.”

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But it soon became clear the benefits of weight training and the speed at which change could happen when done correctly and progressively.

“I didn’t know anything about the benefits of lifting weights until I started to do it.

“Once I started to do it, then I started to read up on it, then I read up on all the benefits of it for strengthening your bones, and the fact that you would use much larger muscle groups and that could consequently enable you to burn fat quicker, and it would help your posture and all these great things.

Once she experienced the benefits of lifting weights for eliciting dramatic body composition changes, strength and fat loss, Angela was hooked.

“I found myself listening to podcasts with Arnold Schwarzenegger and Tim Ferris and really getting a lot more interested in it and being able to see beyond the superficial image of weightlifting and bodybuilding, which for me was just tans and weirdly-built individuals eating just egg whites and things.

“Now I understand there’s a lot more to it than that and it’s probably not given the kudos it should be really in the fitness world from a layman’s perspective.”

The watershed moment Angela started getting results…

 

Angela admits that her first eight weeks were actually quite slow progress until she stepped it up a gear and dedicated herself wholly to the process alongside her trainer Harry.

“We sat and had a chat. I said to him ‘I don’t think I can achieve those transformations’.

“He said ‘I really think you can, but I just don’t know that you will.’

“I think he got my psychology then. He knew what buttons to press, and I thought ‘yes I bloody will! Okay, I’ll do what you say and then we’ll see what happens!’

This was the moment that Angela started seeing real results. She was eating everything right, following the macronutrient guidelines and putting 100% effort into every training session.

“I really started to get excellent results from the beginning of January onwards.

“It was really motivating. Suddenly, I start to think ‘Wow! I can get control back over my body!’

“Because what happened round about that turning 50, I went and had my hormones checked and the doctor said ‘well, you’re 50 now, so you’re going to see changes’.

“Then I was trying all these different types of exercise and diets – I even went vegetarian for six months.

“Because nothing was working, I was almost starting to resign myself to the fact I’ve had my best physical years now, and it’s something you just have to resign yourself to.

“I love fashion, and I love buying lovely clothes, and it was just a real niggle that they weren’t quite looking how I wanted them to.

“What was so motivating was that once I started to follow these directions, to the letter, then my body started to change. It was just brilliant to look in the mirror and think ‘wow! I’ve got control back now. That looks better!

“And feeling so much better, feeling more energetic and stronger was really motivating and still is, to get to the next level.”

Looking and feeling 30 years younger…

 

It’s often the case that women look at fitness magazines or see the results that Ultimate Performance help clients achieve and think ‘I can’t achieve this’.

Angela was in that same mindset. But with determination, consistency and hard work with her training and nutrition, she has exceeded every target she set.

“Now I’ve got more targets I want to achieve, so I don’t know where it will stop, but I just really like doing the training now.

“It is transformative. Literally, now my body is the same size, dimensions and probably looks better than when I was mid-twenties before I had children.

“It feels a lot stronger. It probably looks similar, but it’s actually more defined and toned and stronger.

“I never would have believed that not only would I hit those goals but that I could have ended up with a body that looks better than it did.”

Yes, Angela is 55 – but age doesn’t matter – seeing what can be achieved has only ignited her desire to improve her body even further.

“Now it’s funny because I’ve got that shift in mindset where I believe it can look better than it does now.

“Whereas before, when I had that talk with Harry and said ‘I don’t think I can achieve this’, I actually do believe I can achieve even better than that now.

“It’s great. You get the results so quickly once you put your mind to it.

“I know, talking to other women and clients here, there’s no-one that’s not had those similar kinds of experiences. I think it’s because it’s the holistic approach.”

Harnessing the power to achieve any goal…

 

Strength training is now a part of Angela’s life and integral to maintaining a youthful body and mind.

Lifting weights and feeling strong has been a game-changer for her.

“It just makes you feel very pleased with yourself and very confident.

“I’m very motivated to get things done and I’m a strong believer that you can achieve whatever you set your mind to.

“But this little bit was missing, for some reason, and it seems to have completed the picture in my life actually. Because I didn’t realise it was niggling away, but it really was.

“So if you’re going to get up and present, or you’re going to be on TV, I’d be thinking ‘should I put that on, or is that going to make me look fat?’

“Whereas now, that issue has been eliminated. I don’t even think about it.

“It makes you feel like you can accomplish things and that’s been a significant change for me.

“It’s made me realise that in six months that you can really change things that you thought you couldn’t.”

The diet that changed Angela’s body…

 

One of the big things Angela has taken from the process is the education on nutrition.

Understanding about diet, what works for her body and how to use food to improve her figure, her health and her productivity outside of the gym.

“I thought I was pretty au fait with food and healthy eating. I was in terms of healthy eating, but not in terms of the impact of fitness – so the composition of your food, the type of macros, when to eat, and portion sizes.

“So, when I started to measure what I was eating, I couldn’t believe how much I was eating compared to what my trainer said.”

Small changes in her diet made a big difference to her body. It’s not that Angela was eating things that were drastically unhealthy before coming to UP, but now she knows the exact food and calorie levels to optimise her progress.

Before she would eat a very carb-heavy diet, low in protein – eating takeout noodles, pasta and green juices.

Now her diet is much more balanced and designed for optimal body composition – lots of chicken, fish, steak, eggs and vegetables, along with healthy fats from nuts, butter ghee and MCT oil.

It has brought about big changes in her eating habits which have helped her achieve the results she wanted.

“The big thing for me was that I love pasta and wine. Or I used to. So I would eat that as default four or five times a week. So that was probably the hardest thing.

“The second thing was I used to like flat whites; milky coffee. But now I just have espresso.

“I used to like wine. Now I don’t really drink wine; I drink G&T, if I drink. It’s those kinds of things I’ve changed.

“In terms of the volume of eating, you eat a lot and you eat frequently, so I never miss breakfast now. I always have a snack, then lunch, then something else in the afternoon before dinner. I’m eating five times a day.

“I’m very aware of the macros. I think I’ve become a bit of a macro bore.”

Part of the UP process is becoming more intuitive about how food makes you feel – and which foods make you energised and productive throughout the day.

“I’ve always been fairly energetic. But that’s more mind over matter. Now I naturally feel more energetic.”

Becoming better in business…

 

It’s not just her body that has been transformed by her diet – Angela says it has had a positive benefit on her role as CEO of a large business.

“It has definitely carried over into business because it has inspired all my staff to get involved.

“We’ve just initiated this ‘Million Step A Day Challenge’. I’ve got over 100 staff, so we agreed we would donate some money to Cancer Research if all 100 of them did 10,000 steps a day.”

The 10,000 steps a day concept is a significant one – it’s the daily activity level we recommend to all clients to help speed up their calorie burn and fat loss which falls under the umbrella of ‘non-exercise activity thermogenesis’ (NEAT for short).

“So 10,000 steps a day to me was an alien concept; it’s another thing that Harry was saying ‘you’re going to have to be more active’.

“And I was thinking ‘10,000 steps a day!? That’s a lot of walking.’ But now, to me, that’s easy. I would just build that into my day, naturally.”

“It’s had a massive impact on my life.”

Angela says her social life has changed as a result of her time at UP and the choices she now makes to maintain her optimum health.

“Definitely as you get older, especially in business, what you realise, unless you’re not conscious about it, is that all your socialising revolves around eating and drinking.

“That’s why people are out of shape when they get to my age. Now being conscious of it, I can avoid that.”

Angela explains that taking on a new challenge and learning a new discipline was a timely reminder that you can progress and develop, whatever your age or experience.

“I was in danger of forgetting what it felt like to not be able to do something.

“We’re never fully confident and able to do everything, and you can always learn and make really significant changes in your life no matter where you are in it.”

Completing such an incredible transformation has changed everything for Angela.

“It’s given me a new lease of life really because I think ‘I’m now 55, but there are huge amounts more I want to do.

“When I listen to the likes of Pete Diamandis who says he believes life expectancy could be 700 for those of us who do all the right biohacking things.

“Maybe I might live until I’m 150, who knows?

“In which case I’m just a third the way through my life. I’m really glad I got the strength and energy to do whatever life throws at me in the next few years.”

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If you want proof that age is no barrier to getting the body you want, 47-year-old Fadi is it.

 

Construction consultant Fadi struggled to get in shape for 10 years, battled with chronic back pain and was told by doctors it was simply because of his age.

But training simply three times a week with Ultimate Performance changed all that and proved that age really is just a number.

Not only is he now pain-free, but he made a truly incredible transformation in just 16 weeks which even he didn’t believe was possible.

Losing 10kg in 16 weeks and forging the six-pack he believed he was too old to get, Fadi says it has changed his life.

“When I see my progress pictures I feel so proud that I could achieve this in 16 weeks,” he says. “It’s incredible!”

result-FadiI-16wk-front-900

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It’s inspiring to see how far Fadi has come in such a short space of time.

Just 16 weeks before though, and Fadi’s health and fitness were worlds apart from the lean, fit and athletic man he is today.

Chronic back pain blighted his life as he picked up injury after injury trying to keep fit on his own or with underqualified personal trainers who didn’t understand his body mechanics.

“Before joining UP I had reservations about personal training,” he explains.

“In fact, I tried over the years on a couple of occasions to have personal training and it did more harm than good to me.

“The harm it did to me was because there was no science behind it.

“I had an injury every three or four weeks due to the wrong movements; movements that did not suit my age and not suit my frame and the way my body reacts to exercise.”

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Struggling with chronic back pain…

 

For anyone who has struggled with chronic pain, it can be debilitating when there seems to be no explanation or no end in sight. It was the same for Fadi.

“It’s chronic pain – you never know the reason why.

“You never know what is the origin or why you’re getting it. You just think you’re getting old.

“When you go and test yourself they tell you it’s the age number. It’s not true. It’s posture. It’s exercise. It’s the right movement and the right weight.”

It was only when he started at UP’s world-leading Dubai personal training facility that his trainer picked up on what was causing the ongoing pain in his lower back and shoulder.

“Most injuries were originating from my hips and my lower body muscles, which were weak.

“We discovered at UP that I had weak legs, weak hamstrings and weak glutes which we needed to work on quite heavily.”

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Learning how the body works…

 

Having a personal trainer who understood the mechanics of his body, what exercises worked for him and how to safely push himself in the gym was fundamental in helping him achieve such a stunning physical transformation.

It has helped Fadi understand his body and how he can train efficiently and effectively.

“This is what I learned during my training experience with UP – the science behind the exercise. The movement, the joints, where the weaknesses are in my joints, what exercises suit my body, what exercises suit my joint movement and what doesn’t suit my movement.

“There is an exercise for every type of body shape that you should be doing. Don’t just go to the gym and try out something you read in a magazine.”

Training under the guidance of his UP trainer has brought into sharp focus just how important and beneficial it is to work with a fitness professional.

“Having a personal trainer is very important,” he says.

“It guides you through the science and how to apply it to your body. It coaches your nutrition and keeps you motivated all the time.”

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‘The best personal training experience I’ve ever had’…

 

Fadi says that reading about fitness on the internet is incomparable to working one to one with a skilled personal trainer in a goal-driven environment.

“Training with Chris was probably the best training experience I’ve ever had, in the past 10 years, honestly.

“Reading about exercise and the science behind it online or in books is one thing, but applying it in practice on your body with a coach is a different level of experience. And it works. The process works.

“Just follow the process and just have discipline and determination and it will get you there.”

Fadi is incredibly proud of his new physique – but the truly life-enhancing thing has been overcoming his chronic pain through correct training and nutrition.

“UP transformed my training experience. By having three months – 12 consecutive weeks – of heavy training with zero injury – that has never happened before!

“I used to hurt myself every other week in the gym training alone.”

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A life-changing experience…

 

The difference it has made to his everyday life has been huge.

“It has enhanced the quality of life I have, for the simple things in life; driving, sitting in the office, walking around or sitting on the couch.

“I would say 95% of my health issues were resolved during this journey.”

His 16-week journey has transformed the way he trains and armed him with the knowledge to be able to stay in shape for the future.

“Before joining UP I used to train on my own for two hours, four times or five times a week and not get the results I wanted.

“When I joined UP, I followed the process. The training was only three hours a week, one hour at a time, no more, no less.

“It gives you twice the results or three times the results. It’s incredible. It’s pretty hard to believe. But it’s true. It works.”

 

‘It’s an inspiration to my children’…

 

Fadi isn’t the only one stunned by the speed of his dramatic transformation – his friend and family have been amazed by the huge change too.

“Everyone around me was wondering why I was doing this. To me, it’s an inspiration to the people who live with me and around me – especially my children.

“To see that with discipline and determination you can achieve anything; you can get anywhere if you follow the process, you understand the science, you apply it properly and you don’t quit – you will get there.”

From being riddled with pain and unable to train previously, Fadi is already looking ahead to even greater fitness goals.

“I lost 10kg in 12 weeks. I want to gain them back in lean muscle!

“UP has exceeded my expectations. I am very happy I joined. I’m very happy with the journey I’ve had so far and I’m looking forward to the next phase.”

Does Fadi feel his age now he’s completed his transformation?

“I never felt 47 anyway!” he says. “Age is just a number. It’s really just how you live with it!”

Fadi does have some sage advice for anyone else who believes they’re too old or not capable of transforming their health and fitness:

“I think for those who are my age – or above, or lower, change your lifestyle.

“But you need to do it the right way.  If you do not know how to do it, get a coach.

“Go to a coach or a professional and learn the process; don’t just read about it. Implementation is actually more important than reading about it.

“It’s easy to read on the internet. But how you apply it is even more important. This is my experience.”

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Craig was approaching his 40th birthday and felt overweight, out of shape and like his body was deteriorating.

He trained regularly, but an injury was holding him back from getting in the shape he wanted.

Coming to UP he says he was feeling slightly depressed and in need of motivation to change his fitness with his milestone birthday looming.

Fast-forward eight weeks and Craig is a man revitalised – as his impressive ‘before’ and ‘after’ photos show.

His strength has gone through the roof, his confidence is back and he is delighted with the lean new physique he built with the help of his UP personal trainers.

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What were your motivations for starting? 

Motivation was that am getting close to 40 and although am training regularly I could see and feel that my condition was deteriorating.

I needed some help to improve my progress especially as I was carrying an injury which meant I was unable to run.

How were you feeling physically and mentally before starting with UP?

 

Before starting UP, I was slightly depressed. I felt that I was carrying too much weight and did not have the self-motivation to do anything about it.

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How did your diet and lifestyle change when you started your transformation with UP?

I thought that my diet was relatively healthy and I ate most things in moderation, however, since completing my programme at UP, I feel much more educated about nutrition and diet.

I have changed my diet quite significantly, and although that was a struggle to begin with, it is now far easier, and with the knowledge I have learned I think I can easily maintain a healthier diet going forward.

In short, before UP, I was eating way too many carbs, and not enough protein. Now I have got the balance a lot better.

My lifestyle didn’t change much, other than slightly less social activities due to avoiding alcohol.

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What effect did this have on your health, performance, lifestyle and energy levels?

I feel a lot healthier now after the UP programme. I have lost a lot of body weight (79kg to 72kg approximately), and body fat has been reduced from approximately 17% to 11%.

I am a lot more comfortable with how I look and I feel much more confident.

Energy levels have not been higher so far; I assume because I have generally been on a calorie deficit diet.

I have felt very heavy legged a lot of the time. However I do feel stronger now, and the strength improvement was easily noticeable form starting the training sessions to now.

How did you find the training and fitting it around your busy lifestyle?

The training was excellent. My trainer has again educated me in how to do strength training in a more controlled and efficient way. I have trained for many years, but in these eight weeks I have learned so much more.

My trainer pushed and motivated me by encouraging me all the way through and demanding I work very hard every session.

The flexibility of my trainer meant it was no problem to fit in with my schedule. I came early morning some weeks and early evening others – he was happy to accommodate something that fitted with the schedule of me and my family.

What were your results like after your transformation?

The results are great. I’m feeling good, looking much better and have more confidence.

What were the most important things you learned during your transformation?

I was committed to making this work and so just having the willpower to keep it going was the most important to me.

My trainer’s encouragement and the regular measurements helped a lot, as it shows the progress and helped to again motivate me.

The technique for doing weight training was also important and something that will, of course, stay with me now.


How will it benefit you in the future?

This programme has set me up for continuing a healthier and more active lifestyle in the immediate future and going forward into my 40’s. The knowledge I have gained will make my ongoing efforts much easier.

Would you recommend UP and why?

Yes, I would recommend UP to friends, with a caveat that they need to fully commit and there are sacrifices that need to be made.

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