Fitness transformations in NYC, for weight loss and muscle gain - before and after pictures of body recomposition (less fat, more muscles)
James, he got in the best shape of his life in less than a year in his 50's
55 - 5"8, very successful lawyer and complete beginner in the gym.
In 9 months his life and his physique have dramatically changed for the better!
He never stepped a foot in a gym, now he is always looking forward to meet 1-2 times a week, and to do his homework of running in the park on the weekend.
I had to teach him every single exercise and machine, and start building his performances with my method.
We also cleaned up his diet by cutting out the junk and low-nutrition foods, and bringing up his protein, fiber, and healthy fats.
It’s been a real turning point for James. He feels the momentum in his training is carrying over into his work and personal life too.
Dave, we got his bench press to where it was in his college years
50 - 5"3, super successful finance boss with 7 kids.
In just 3 months, he went from weak, fragile, and in pain, benching 135 lbs, to ripped with visible abs and real strength. He hit a 215 lb one rep max and can now do 20 reps at 135, which used to be his max.
He’s extremely coachable and always excited for our sessions because he knows we’ll work hard, have fun, and keep it focused on long term health.
He’s living proof that even at 50, with an extremely busy schedule, you can get into the best shape of your life by prioritizing the gym 3-5 times a week.
Jonathan, the gold standard and top 0.01% of the 50+ category in the world!
53, 6"0, 3 kids & 1 cat, 5 successful businesses
John was already in decent shape, but injuries were holding him back and he wanted to level up, so when he saw me many times in his building gym coaching my other client, he asked me for a few advice, then he hired me 2-3 times a week to help with his fitness and long term health.
His bench press best was 225 lbs from 16 years ago when he was training with a meat head trainer.
On day one with me he hit 185, and six months later he pressed 240!
He also thought running was over because of his knees. His teenage mile best was 7 minutes from soccer, and we got him to a very impressive 6 minutes 27 seconds on the treadmill.
At 53, I had to be very cautious and first treat his injuries before progressively challenging him safely. We did a lot of mobility, stretching and core work to give him strong fondations.
Now he considers to have reached the best health and physical shape of his life thanks to the work we did together.
Mark, hadn't been below 200 lbs since the 1990's!
54, 6"2, 2 kids & 1 dog, CEO of a large private company
He hadn’t been under 200 lbs since the 1990s, even after working with multiple trainers.
Very busy with work, as the CEO of a large company, he makes time for training every day, either a full hour in the gym or 30 minutes online when he’s out of New York. He used to feel guilty taking an hour for himself, but now he sees it as a reset that makes him sharper and more productive when he’s back at his desk.
At 54, he’s healthier than he was in his 20s and balances work, life, and fitness at a high level.
Eddie, "Working with Alex has been a life changing experience!"
48, 6"3, 2 kids & 2 dogs, one of the top litigation lawyers in the city
Eddie had a trainer for 8 years before hiring me, but he was relatively weak, overweight and living in constant back pain.
The first day of his program he could bench press 135 lbs max.
After 2 years he can do 26 reps at 135 lbs and won a powerlifting competition with 265 lbs!
At the very beginning, Eddie couldn’t even pick something up off the floor because of severe lower back pain. After a smart stretching, rehabbing and strengthening program that I designed for his particular problem, he can now deadlift 375 lbs on a barbell and 405 on the trap bar, squat 285, and run an 8 minute 30 second mile even though he had never been a runner (and still hates running).
That’s serious performance for one of Manhattan’s top lawyers, and the best part is he built dense, high quality muscle while rehabbing his injuries, improving his cardio and fixing his diet.
Chuck, complete transformation losing 50 lbs of fat and building 18 lbs of muscles
35, 6"4, high executive in a financial firm
Chuck had climbed up to 248 lbs after working 80 to 90 hours a week under constant stress.
We hit it from every angle with a structured program built around running, powerlifting, abs, and stretching, and we rebuilt his diet and lifestyle to match.
What he needed was a clear plan, real accountability, and someone willing to push him when work tried to take over.
The most important was to bring him structure, and discipline. He was tough but fair, and that's just what he needed to be guided in the right direction.
Lightest in 20 years
Adam lost 22 lbs in 3 months and hasn't been 181 for the last 20 years. He has been training with me and one of my trainers in order to accommodate his budget. Not only did he lose a lot of fat, but his muscle mass increased a lot, which is much harder in your 60's because of sarcopenia. I have been focused on challenging him in a safe way, and to rehab his shoulders and back injuries. A complete diet and lifestyle change has been put in place, and a good support and accountability system prevented him from making mistakes.
200 to 157 in 5 months
Tom never worked out of his life and was so out of shape that during our first session he passed out over a stretching exercise... We cut off breakfast (intermittent fasting) and junk food, which reduce the bloating of his belly very quickly. He started running, lifting, stretching, working on his core, and he achieved not only amazing performances in the gym but also improved his self-confidence and his energy. He couldn't do a pull-up before, now he does 20 (not perfect form)! He can bench press 245 lbs and run a mile in 7"16 2x175 lbs. He is very motivated to keep his workout habit and new lifestyle for the rest of his life.
Sharp & Athletic
William contacted me to train like a high level athlete and get him to the next fitness level. Because of his busy schedule of investment banking we were only able to train on the weekends, but still achieved amazing performances improvements in the gym on every lifts and cardio exercises. He also became quite a good fighter in wrestling and grappling.
Dave, - 60 lbs of fat, + 25 lbs of muscles
36 - 5"8, works in a leading hedge fund in New York.
We trained consistently 3 to 4 times a week during the pandemic.
He took his mile from 10 minutes 11 seconds to 7 minutes 8 seconds, and built serious strength with a 345 lb deadlift, 200 lb bench, and 245 lb squat.
His energy and self confidence skyrocketed. He also cut out alcohol and fully turned his diet and lifestyle in the right direction.
My brother Justin, + 10 lbs of natural muscles in 4 months
22 - 5"7, student / athlete in France
He came to NYC from Paris and stayed with me for four months in 2021.
During these 4 months I got him in the best shape of his life, even though he was already training consistently on his own.
We trained almost every day with weightlifting, sprints, abs, calisthenics, CrossFit, mixed martial arts, mobility, abs exercises,...
He also followed my diet, started to eat more white protein, healthy fats, fibers, and dramatically reduced white carbs, sugar, alcohol and processed food.
The results? He gained over 10 lbs of natural muscle mass and broke all of his personal bests performances.
Ronald, - 72 lbs in 18 months, big bloated belly dissapeared!
63 - 6"3, flamboyant GAY Businessman and philanthropist.
Ron was using a cane, barely able to walk around safely because of obesity and diabetes.
We trained smart and safe with a lot of rehabilitation drills, gentle cardio, mobility work, and light weightlifting in the 30 to 50 rep range.
In a year and a half, he lost over 70 pounds. His doctor told him his blood sugar and diabetes were under control, and he no longer needs a cane to get around!
PS: His bloated belly disappeared, he has less gas and more vitality than before.
Dr. Wong never exercised of his life before
55 - 5"2, Owner of 8 medical offices.
He had never worked out of his life and was a complete beginner. We started training 3 times a week, slow and safe, and basically built step by step and very athletic physique.
Every month he hit new personal bests on the lifts, ran a faster mile, and improved his flexibility and posture. We also upgraded his diet with more chicken and eggs plus a protein shake with creatine after each session.
This experience has been life changing for him, as he discovered a new passion for fitness.
Giovanni, - 40 lbs of fat, + 10 lbs of muscles
58 - 5"7, Real Estate businessman
He was under intense pressure at work, so the mission was simple: drop fat, build lean muscle, and boost his energy so he could perform better every day.
We hit every goal. He took his mile from 10 minutes to 6 minutes 55 seconds, increased every lift by about 50%, and doubled his resistance on every abs exercise.
He also committed to intermittent fasting, finishing dinner by 8 pm and waiting until 12:30 pm the next day to eat again, which helped his belly feel lighter and less inflamed.
The bloated was gone for the first time of his life!