Rajan Shrestha
Twenty-four weeks, two blocks, forty-five kilos on the squat.
Anita Tamang
Nine kilos down with her deadlift up eighteen.
Hotel operations manager
Week zero to week 20
Drag the week, or use the arrow keys. The figures interpolate between two measured states — there is no fabricated before-and-after photograph here.
Week 0
Bodyweight
74 kg
74 kg
Waist at navel
88 cm
88 cm
Trap-bar deadlift 5RM
72 kg
72 kg
Back squat 5RM
55 kg
55 kg
2 km row
9:02
9:02
Figures are illustrative sample data for this template, interpolated linearly between the two measured endpoints. A live studio would show its actual recorded sessions.
Where Anita started
Anita had lost the same seven kilos three times through running alone, and put them back on each time. She came in able to run 10 km and unable to hold a hanging position for ten seconds.
What changed
Two lifting days protected the strength while the conditioning did the work. The rate was capped at roughly 0.6 per cent of bodyweight a week, and measurement weeks moved the intake target rather than the training.
Nobody had ever told me the lifting was the part that keeps the weight off. I thought it was the running.Anita Tamang
Twenty weeks and the only week I hated was the one where they made me eat more.Anita Tamang
Pemba Sherpa
Conditioning & Endurance · UESCA · WFR · NMA
Other stories
Kiran Adhikari
A resting heart rate of 51 and a trek he did not have to stop on.
Sabina Rai
The scale moved two kilos. Everything else moved a great deal more.
Your first session costs nothing.
You will be met at the door, screened by a coach and put through a real session — not a sales tour. Wear flat shoes. We have everything else.