• ↓ 5.6 kg body weight
• ↓ 5.4 % body fat
• ↓ 6.3 kg fat mass
• ↑ 627 g lean mass
• ↓ 63 cm² visceral fat
  

At XGYM, we believe true transformation is built on everyday habits that stack up and change your life. Con’s journey proves that with consistency, the right support, and making sustainable lifestyle changes, incredible results are possible, even at 62 years old.

Con’s Lifestyle Changes: The Shift That Made Everything Possible

When Con started 10 weeks ago, his goal was simple: improve health, move better, feel stronger. What he did next turned that goal into reality.

• Training 2–3 times per week
  Focused, intentional sessions with Coach Brad. Technique, strength and smart progression.
  
• Hitting daily step targets
  Moving more outside the sessions. Walking, staying active, and building energy through steady low‑intensity movement.
  
• Tracking macros
  Fueling workouts right. Recovering well. Ensuring his body had what it needed to lose fat and gain lean mass.

The Results That Followed

These lifestyle shifts weren’t small; they’ve had a huge payoff:

• ↓ 5.6 kg body weight
  
• ↓ 5.4 % body fat
  
• ↓ 6.3 kg fat mass
  
• ↑ 627 g lean mass
  
• ↓ 63 cm² visceral fat
  
• ↑ 1.4 % bone density
  

All this while overcoming ankle, back, and knee injuries, not an easy feat. He also built up to:

• Squat: 60 kg
  
• Bench Press: 70 kg
  
• Deadlift: 115 kg × 2 reps

What This Means

Con’s progress is proof that:

• Age isn’t a barrier when the plan is smart.
• You don’t need daily workouts, quality over quantity wins.
• Real change comes from aligning your everyday habits with your goals: movement, nutrition, recovery.

Coach Brad has been with him every step of the way, keeping him accountable, pushing technique, and managing effort versus rest.

Ready to Start Your Own Transformation?

Con’s story shows what can happen when you commit to a lifestyle, not just workouts. If you’re ready to make the changes that last, and see results like this, enquire about coaching with us today.