Lose the fat. Keep the muscle.
Exercise-led weight loss in Kota Damansara, PJ, or online. Strength training, more daily movement and one simple calorie number. No crash diets, no banned foods.
Train for the body you keep
Strength work keeps your muscle while you eat a bit less. More walking burns more without making you hungrier. And the food side stays simple.
Assessment
Your goal, your history, how you move, and baseline measurements.
Strength training
Two to four sessions a week, in person or from your own programme.
Daily movement
A step target that grows with you.
Calorie and protein
One number to count against, not a meal plan.
Weekly check-ins
We look at the numbers and adjust.
A trainer, not a dietitian
I don't write meal plans or give medical nutrition advice. If you have a condition like diabetes, or you're pregnant, talk to your doctor or a registered dietitian first, and I'll coach the training around their advice.
One client went from 38.8% to 33.2% body fat in about seven weeks on InBody. That's faster than typical and not something I promise. Most people feel stronger within a month; the scale follows more slowly.
Weight loss questions
Do you give meal plans?
No. I'm a personal trainer, not a dietitian, so I don't write meal plans. You get a daily calorie and protein target, and help fitting the food you already eat into it, including eating out. If you have a medical condition, check with your doctor or a registered dietitian first.
Do I have to stop eating rice?
No. No food is banned. Rice, roti and noodles all fit if the portions fit your calorie target. Most people lose fat by adjusting portions and a few daily habits, like the drinks they order, rather than cutting out whole foods.
How fast will I lose weight?
A realistic, sustainable rate is about 0.5% to 1% of your bodyweight a week. For someone at 80 kg that is roughly 0.4 to 0.8 kg a week. The first week or two often drops faster because of water, then it settles.
Why strength training and not just cardio?
Cardio burns calories while you do it. Strength training protects the muscle you have while you're eating less, so more of what you lose is fat. Most of my fat-loss clients do both: strength sessions plus more walking.
Can I do this online?
Yes. Weight loss suits online coaching well, because most of the work happens between sessions: your training, your steps and your food. You check in weekly and the plan adjusts.
Do you coach weight loss for women?
Yes. A good portion of my clients are women, and the approach is the same: strength training, more daily movement, and a calorie target you can actually live with.
Explore the coaching
Calisthenics coaching
Handstand, planche, front lever and muscle-up progressions that respect your joints.
See how it works
HYROX coaching
Race-specific prep for the eight runs and eight stations, built around your race date.
See how it works
Online coaching
Programming, video form checks and weekly adjustments from anywhere.
See how it worksReady to
start losing it?
Tell me where you are now and where you'd like to be. I'll tell you what's realistic and how we get there.
Most people just send their goal and we take it from there.