• Joshua Li

Arif's 90 Day Transformation


What did you want to achieve when you started the process at ONE?

As someone who fell prey to the notorious party scene in HK, I decided to refocus my energy and efforts in trying to pursue a healthier balance when it comes to living my best life and that was where ONE came in. I wished to become a healthier and fitter version of myself both mentally and physically

Did you achieve the physique you were looking for?

By first and foremost focusing on adopting healthier habits; staying hydrated, managing stress, getting adequate rest, dialling in my nutrition and following a regimented training program, I started to feel a lot better mentally and naturally, the physical aspect followed. I hadn't joined with the intention of achieving a certain physique but with proper guidance and training, I can look back on the first day I started and can say I am very happy with the results.

What are the 3 lessons learnt at ONE?

1. Always be honest with yourself and your trainer. There's no shame in admitting you had shake shack and a tub of ice cream before bed or a big night out with friends. Understanding how these things impact your state of mind and performance can go a long way towards learning how to better manage your goals and expectations.

2. Using proper form. Leaving your ego at the door and starting with light weights to learn the proper technique for each exercise. Once you learn how to establish that better mind muscle connection, you will engage the right muscle groups which will see you making progress much faster.

3. Have fun! You are not always going to be breaking PRs in every session and you will have your off days so don't beat yourself up over it. Put in the effort and work hard to be a better version of yourself than you were yesterday and you will be well on your way to achieving your goals you have set out for yourself.

What was the best nutrition tip for you?

Understanding and tracking your macros is crucial as a beginner. A lot of people underestimate the calories that they ingest and by properly educating yourself and eating the right types and amounts of food, you will be on track to hitting your goals. It is also important to have treat meals and not feel guilty about it.

What would you say to someone who thinks getting a result is too hard?

I always tell my friends that if I can do it, so can you. The only thing that is holding you back from getting a result is you. It is also important to understand that any result is still a result. This isn't a competition so don't hold yourself to standards set by other people. Set your own goals and work towards that at your own pace. Success has no timeline.

The biggest lifestyle change you have kept and will continue to?

For me, this is only just the beginning. There is no finish line when it comes to fitness as it is a lifestyle. I will continue challenging myself with new goals and incorporate all the knowledge I have acquired from ONE to help me in doing so whilst also living a balanced life.

Final words to sum up your experience with ONE

Training at ONE has played an instrumental role in kickstarting this fitness journey for me as it provides a safe and friendly environment to train in with no judgement. The trainers are knowledgeable and make you feel a part of the family.

Want to start your own transformation journey? Take your first steps now and book in for a FREE consult HERE


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