How I Lost 50 Pounds and Transformed My Body Through Strength Training

Daniel, 40, from Warrington in the UK, shares his weight loss journey.


I had put on weight over the past few years and almost without realizing it, it continued during the lockdown, fueled by many takeaways. I bought a new suit for a meeting when things started to get back to normal; I used to have to tuck pants in when buying a suit, and I was shocked when the 38 inch pants were tight and they recommended a 40. So, I signed up for the transformation program with Ultimate Performance at their Manchester gym.

I did weight training when I was younger, but over the years injuries and inconsistencies reduced the frequency and effectiveness of my workouts to the point that I exercised sporadically. Mentally, I was a little unmotivated. Through this process, I realized how much my physical activity is related to my personal well-being.

Ultimate performance

During the transformation I had to prepare my own food in order to stick to the diet and it made me much more aware of what I was eating and the choices I was making. Once I started making progress, the diet was fairly easy to maintain: generally a source of protein at every meal and being aware that carbs were the fuel for my day or my workouts.

I was initially doing strength training three days a week and cardio two days. This increased to four days of weights and low intensity cardio when needed to maintain my activity level. I found the lower body exercises the hardest at first, but the coaching tips regarding form, angles, and grip were really impactful. The number of sets and reps for each body part initially went down, but my form improved a lot and the overall program was much more balanced to improve my areas of weakness. Over time, the volume then increased.

ultimate performance

Ultimate performance

Although my muscle mass remained fairly constant, I lost about 22 kg (48 pounds) of body fat. I definitely feel more confident and energetic. My overall health is much better too; my blood pressure improved a lot after losing that fat. I am comfortable with my weight now, and the plan moving forward is to maintain it and focus on certain areas of weakness such as mobility and lower body strength to improve my overall fitness. .

The best advice I can give to anyone at the start of their fitness journey is to get help from a good physiotherapist: the cost is far outweighed by the time and money saved by starting in the wrong direction. I first considered training with Ultimate Performance and decided to try less expensive solutions or try doing it myself, but I wasn’t getting the results I wanted and I decided to invest in my health. I just wish I had done it sooner.

ultimate performance

Ultimate performance

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