David Wolski
Leyla Li
From "Skinny-Weak" to "Skinny-Strong"
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Body weight down 15kg
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Body fat percentage down 4%!
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Visceral fat down to safe levels
The Result
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Lean Mass Gain: She successfully gained 1.2 kg of muscle in just 8 weeks.
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Strength Explosion: Her lower body strength saw a massive leap, with her leg press increasing from 50kg to 160kg.
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Upper Body Progress: She more than doubled her overhead strength, moving from a 3kg to a 7kg single-arm shoulder press, from 0 to 1 pull up.
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Body Composition: Alongside her muscle gains, she managed to drop body fat, achieving the "strong-fit" physique she desired.
The Challenges
1. Plateau After Cardio
Despite going to body pump classes 2-3 times a week and staying active as much as possible while she was in China, she remained "skinny-weak," unable to gain muscle definition or increase her strength.
How Did We Help Her
To break her plateau, we moved Layla away from repetitive, high-rep, low intensity weight exercises and into a rigorous, personalized strength program. We set a regular training time, and committed to training 3 sessions per week, alternating upper and lower body. To keep her motivated, we tracked every set, rep, and kilogram and reminded her the small progress she made along the way. In every session, we implemented progressive overload, systematically increasing the intensity to ensure her muscles were constantly challenged.
2. Scared To Sleep
Influenced by the Chinese beauty standard, she had been unconsciously starving herself on a super clean 1200kcal diet. For her height (175cm), it's barely meeting her BMR, let alone growing strength or muscles.
How Did We Help Her
We replaced Layla’s "dieting" mindset with a balanced nutrition mindset. Beyond calorie counting, we introduced Layla to the science of Macronutrients. We explained to her what are macros, how much she should be eating and give her a grocery guide to help her navigate the london supermarket. We asked her tp record every meal on our recommended app and reviewed to ensure she was hitting her nutrition targets.
Before joining our program, Layla was stuck in a common cycle of dieting, eating merely 1200kcal a day and was caught in the trap of being always dieting