The amount of fat you can lose depends on various factors, including your starting point and the level of effort you are willing or able to put in. If you begin with a higher body weight, you may experience more significant initial weight loss compared to someone starting with lower body fat levels. The extent of fat loss also depends on the size of the calorie deficit you create, which is influenced by your lifestyle, preferences, and desired timeframe. For example, if your busy schedule limits additional physical activity outside of your gym sessions, you may need to balance calorie reduction with maintaining overall health, which can impact the rate of fat loss. However, it's not uncommon for our clients to achieve a loss of 10% of their total body weight within the first 40 days. Remember, individual circumstances and adherence to the program can influence results. Working closely with our team and following personalised strategies will increase your chances of achieving your desired fat loss goals.

The amount of muscle you can expect to build varies from person to person and is influenced by several factors, including your gender, genetics, diet, training approach, and recovery. If you are new to resistance training, you may experience significant gains in muscle mass during the first three months of training. This initial period often yields more noticeable results. However, as you continue to train, the rate of muscle growth is likely to slow down. Once you have achieved a healthy body composition, our program may shift towards a muscle-building phase. During this phase, the expected rate of muscle gain is typically around 0.25-0.5% of your total body weight increase per month. It's important to note that these rates are approximate and can vary depending on individual circumstances. By following a consistent training regimen, maintaining proper nutrition, and allowing for sufficient recovery, you can maximise your muscle-building potential. Our team of experts will provide guidance and support to help you achieve your desired muscle-building goals.

It's possible to lose fat and build muscle simultaneously, which is commonly referred to as body recomposition. This transformation occurs by combining a calorie deficit to reduce fat stores with a well-designed training plan that stimulates muscle retention and growth. Many of our clients who are new to resistance training or have not trained at the same intensity as our programs often experience an increase in muscle mass while simultaneously losing fat.

This depends on your goal, timeframe for accomplishing the goal and how many times a week you like to train. Most of our clients train 2-3 times per week. Targeting each muscle once per week is optimal for muscle gain as this allows us to accumulate sufficient training volume to stimulate change. 

Your meals will be customised based on your specific goals, preferences, and lifestyle. In most cases, we encourage our clients to focus on consuming whole foods. These include lean sources of protein, such as meats, fish, and tofu, along with plenty of vegetables and healthy fats like nuts, avocado, or olive oil. These types of foods offer numerous benefits for overall health, including improving blood pressure and insulin sensitivity. They also promote feelings of satiety, provide sustained energy levels, and support optimal hormonal balance and other physiological processes.

Our trainers also recognise the individuality of each client and work closely with them to find practical solutions and strategies that fit with their eating out and lifestyle choices. We also design meal plans for those with dietary requirements such as vegan / vegetarian. While some sacrifices may be necessary to achieve your goals, your trainer will help you navigate challenges and find a balance that works for you. The goal is to achieve sustainable and enjoyable eating habits that can be maintained over the long term.

Our online personal training packages allow you to benefit from the skills and expertise of an Transform40 trainer, no matter where you are in the world. Once you sign up for online training, you will be allocated to an experienced personal trainer. Based on the information you provide regarding your lifestyle, access to equipment and goal, your trainer will design a bespoke personal training and nutrition plan for you to follow independently, whether at home or your gym.Your trainer will then work with you remotely via weekly check–ins and our Transform40 app messaging feature to support and coach you to your goal. 

Online personal training can be incredibly effective. Why spend countless hours, weeks or even years muddling along from scraps of knowledge here and there when you could head straight to the source and benefit from the most up-to-date knowledge and state of the art progress tracking? We have the tools, knowledge, expertise and passion to help you turn your goal into reality, wherever you are in the world. Your training package will be tailored to your requirements and your trainer will work with you to adjust the plan as necessary based on your weekly progress. 

You can train in your home, apartment, yard or in a gym. You definitely don’t need a lot of space or equipment to get results. Our personal health and fitness coaches are creative and will work with you in any environment.

Our trainers will design your program around the access to equipment that you have, ensuring you have everything you need for a productive workout session. You'll be amazed at how difficult we can make body weight workouts! If you have specific equipment preferences or existing equipment at home, feel free to discuss it with your trainer during the initial consultation.