8-Week Body Transformation Program with Fortius Personal Training and Nutrition Coaching
This article tells Hamza's story and his incredible 8-week body transformation journey. When he came to us, he was looking for a total transformation - not just physical but psychological. Hamza is an entrepreneur heavily invested in various businesses in the fields of crypto and marketing! As a high-performing individual, he sometimes goes for 10-12 hour work shifts and sacrifices his sleep, which affects his health badly! As someone who loves a good night out, we could say that his lifestyle was quite unhealthy at the time.
Hamza was looking for a company that would not just provide personal training but would offer a complete package that would improve his health and how he looks and performs simultaneously. He needed someone to teach him how to manage his food and find supplementation to help him alleviate stress and regulate his sleep so that he could achieve fitness goals and make profound lifestyle changes.
He reached out to a couple of personal trainers in Dubai; however, as he stated, the main reason he joined us was his initial consultation with personal trainer Milos.
“Milos ticked all the boxes for me, and even before he had sent me the proposal letter, I knew that I wanted to work with Fortius Dubai. The whole journey was fantastic! The energy that radiates from their trainers and the combination of knowledge and systems they have made my fitness journey so enjoyable!”
Body transformation journey with Fortius Dubai - Weight loss and muscle gain program
This program works by conducting an assessment with the client, and they fill up a comprehensive questionnaire, after which we can decide whether we are the right fit to work together. If we proceed with the program, the client gets his own dedicated personal trainer and nutrition coach to set clear objectives and ensure that all the client's needs are met.
For Hamza, we had the following objectives set before the start of his fitness regime:
Lose 0.5% of body fat per week
Lose 0.5cm of the waist per week
Lose 3-5 kg of scale weight
Increase strength by 20-25% over the 8 weeks
Improve sleep duration and quality
Learn how to manage food on his own and improve eating habits with our diet coaching
8-week training plan with personal trainer Milos
4 weekly workouts, mainly resistance based in the 6-12 rep range at 75-80% from 1 repetition max.
80% weight training - 20% HIIT training
2-3 weekly 30min cardio routines - aerobic endurance
2 weeks of full body routines followed by the following split from weeks 3-8:
Legs I Pull I Push
Animal Flow/Legs/Pull mix - functional training
Find out more about the nutrition coaching process with professional Olga S.
"When I first did the onboarding call with Hamza, I realized that he had an unhealthy relationship with food. Hence my job was not just to teach him how to track his calories and hit the right macros for his specific goal but also to help him become a more mindful eater. That way, we could not just get maximum results during the eight weeks but also be set for life!
Hamza was very responsive and kept his journal regularly, which can sometimes be demanding but is required to ensure outstanding results.
I always tell all the clients I work with that they must remain invested mentally in the process so that they don't just get into the best shape of their life during the transformation process but also maintain their physique, health, and lifestyle in the years to come!
My nutrition coaching will enable them to:
Calculate their calories
Learn how to count calories
Learn how to curate a macro split that will meet their needs and ensure they get their desired results
Which supplements to utilize to improve digestion, recovery, and sleep
I do not curate a diet plan which I find to be very restrictive and not practical for long-term results, but I educate my clients on how to hit their macros by eating the foods they love while at the same time losing fat or gaining muscle! For those who want generic meal plans that are also effective, simple to follow, and affordable, I suggest you check our dieting templates.
For those of you that want a hands-on 1 on 1 nutrition coach, I recommend you find out more details about our services here!
Hamza's final thoughts
“I would recommend this program to anyone looking for excellent results in a short amount of time. The Fortius team knows their stuff and is highly passionate about their work. I have never felt so motivated to work out and eat healthily! Not only did I achieve extraordinary results, but I also felt so much more confident and happier. If you want to make a fundamental change in your life, this program is for you!”
If you want to achieve similar results to Hamza, book a free consultation with us today, and let's get started on your fitness journey!
Breakdown of what you can expect from our premium body transformation service
Personal training
In-person assessment to establish your current fitness level and get a clear understanding of your goals, needs, and workout preferences
3-5 weekly workouts with one of our expert personal trainers
Workout program to follow when you are out of town
Supplementation protocol to support performance and recovery
Nutrition Coaching
Onboarding Zoom consultation
Total calories and macros for your specific goal, adjusted based on your progress reports
Weekly Zoom assessments to answer questions and assess progress
Teaching you how to count calories and understand macros
Assistance with planning special events (outings with friends etc.)
Supplement recommendations to improve digestion
*nutrition coach to adjust the above based on your personal preferences
Common questions and answers
How long does it take to transform your body fully?
It would depend on factors such as your starting point, genetics, age, etc. However, with our program, you can expect significant changes in your body composition within the first few weeks!
Is it possible to put on muscle mass and lose weight simultaneously?
Yes, it is possible to gain muscle and achieve weight loss simultaneously. The more important question is can you optimize muscle gain and weight loss at the same time? And the answer is that it is, in most cases, not optimal, especially if you are an intermediate or advanced trainee. During your initial consultation and after receiving your questionnaire, we make sure to set clear objectives before starting the program so that we can adjust your training and nutrition plan to help you achieve your desired results!
Is a body transformation possible in 12 weeks?
Most of our clients achieve their transformations in 12-16 weeks. However, we suggest that everyone opt for our 16-week body transformation package simply so that we do not have to push to any extremes to get the results and can help you develop sustainable habits for the long term!
How do I plan my body transformation?
You need to book your free consultation and fill out the comprehensive questionnaire, after which we will plan your journey for you to meet your needs and fit your busy lifestyle!
Do you really have the best personal trainers in Dubai?
It would be inappropriate for us to answer that question, which is why you should read some of our client's fantastic transformation stories! You will see success stories with our male and female personal trainers in Dubai for various fitness goals, ranging from muscle building to fat loss, improved health, posture, and performance. Click here to read more!
What training do you offer as a part of the transformation programs?
Our training is primarily based on strength and hypertrophy following the latest scientific research. We believe everyone should be lifting weights not just to look good but also for its many health benefits! However, we understand that some of our clients have different needs and preferences, which is why we offer a variety of training styles such as HIIT, functional training, powerlifting, and more!
