Elwood Body Recomposition: How Kasia Lost 9kg of Fat & Gained 3kg of Muscle at Elite Physiques
9kg of fat lost. 3kg of lean muscle gained. A completely transformed physique — not just lighter, but genuinely different. That's Kasia's result at Elite Physiques — Elwood's only fully private personal training studio!
The Approach: Strength Training + Personalised Nutrition Built for Recomposition
At Elite Physiques we built Kasia's program specifically around body recomposition — not generic fat loss, not general fitness. Strength training was the foundation. Not cardio classes, not circuits, not high-rep light weight training. Progressive strength work targeting the muscle groups that would change her physique most significantly. Building lean muscle raises your metabolic rate, changes your body shape and creates the defined look that cardio alone never delivers. Her nutrition plan was built around a high protein approach — enough protein to support muscle building while maintaining the calorie deficit needed for fat loss. Practical and sustainable — not a rigid meal plan that falls apart on a busy week. Private 1-on-1 sessions at our Elwood studio meant every rep was coached correctly. Form, technique, progressive overload — everything monitored and adjusted each session. Nothing left to chance.
The Results: 9kg Fat Lost, 3kg Muscle Gained
weTo get Alex shredded, we used the same structured approach we use with every client at Elite Physiques HQ — designed for real life, not a fitness magazine.
Here's what his program looked like:
2 sessions per week at Elite Physiques HQ — fully private 1-on-1 training focused on progressive overload, perfecting form, and the compound movements that actually change your body composition
1 additional session at his local gym — following a custom program we wrote specifically for him to hit lagging muscle groups and stay consistent between studio sessions
Structured nutrition coaching — high protein, flexible enough for real life, with specific targets calibrated to burn fat while preserving and building muscle
Daily step targets — increasing incidental movement to lift calorie burn without extra stress or long cardio sessions
Weekly check-ins with Head Coach Christian — ongoing adjustments and accountability to keep momentum high and eliminate plateaus before they happen
No extreme cuts. No two-hour sessions. Just the right work, done consistently.
Not Bulky — Lean, Toned and Tight
Every woman who comes to Elite Physiques asking how to "tone up" gets the same answer — strength training is the fastest and most effective path to the physique change you're actually after. Toning is the visible result of losing fat while maintaining or building lean muscle. Cardio alone burns calories but doesn't build the muscle definition underneath. Strength training does both — and Kasia's result proves it. If you've been training and not seeing the change you want in the mirror, the program — not the effort — is what needs to change.
Start Your Transformation at Elite Physiques, Elwood
Elite Physiques is a fully private 1-on-1 personal training studio at 99 Brighton Road, Elwood VIC 3184. We work with clients from Elwood, St Kilda, Brighton, Elsternwick, Balaclava and Caulfield. If you want to lose fat, build lean muscle and actually change the shape of your body —Book your free consultation here — no obligation, just a conversation about your goals.
