Anjana, 35 · Bank officer · Shantinagar
20 weeks: 88.6 kg to 76.9 kg, and her first push-up from the toes
Anjana trained three mornings a week with one trainer for 20 weeks. She lost 11.7 kg and 13 cm from her waist on a food plan built around client lunches and family dal bhat, and missed 3 of 60 sessions.
- Trainer: Suraj Lama
- Personal training plan
- 20 weeks
BeforeWeek 1AfterWeek 20Before and after
Lost 11.7 kg in 20 weeks
Two crash diets and a gym she quit in three weeks. This time she missed 3 sessions out of 60.
- Started
- 3 March 2026
- Length
- 20 weeks
- Trainer
- Suraj Lama
- Plan
- Personal training
Measured from March 2026 to July 2026, 20 weeks
- Body weight
- 88.6 kg76.9 kg
- Gym scale, Monday 6 AM
- Waist
- 102 cm89 cm
- Tape at the navel, same trainer
- Goblet squat
- 8 kg24 kg
- 10 clean reps
- Push-ups from the toes
- 010
- One set, chest to a fist
Before
Where Anjana started
Anjana runs a team at a commercial bank in New Road and works ten-hour days, with client lunches twice a week. By 35 her knees hurt on the office stairs, and her weight had crept up about 2 kg a year since her second child.
She had tried twice. A crash diet before her sister’s wedding took off 5 kg and put back 7. A gym near home lasted three weeks: the floor was packed at 6 PM, nobody showed her what to do, so she walked on the treadmill and left.
The turning point
The free session
She booked her free session for 6 PM on a Tuesday, one of the busiest hours, to see whether it would be the same. A trainer met her at the door.
Suraj weighed her, measured her waist and asked what had stopped her the last two times. Then he wrote a plan around a 6 AM slot, before her first meeting and before her children wake. Nobody asked her to sign that day. She joined the following Monday.
The plan
The plan Suraj wrote
Nothing in the plan was unusual. What made it work was that someone checked every part of it.
- Three sessions a week with Suraj, Monday, Wednesday and Friday at 6 AM, 50 minutes each.
- A food plan from Ritu, our nutrition coach, written around what the family already cooks, with a one-page note for whoever cooks that day.
- A short guide for her two client lunches a week: what to order at the four restaurants she uses most.
- Eggs or chana at breakfast, so she wasn’t hungry by 11 AM.
- The 4 PM chiya and biscuits swapped for chiya and roasted chana.
- 8,000 steps a day, most of them a walk after dinner.
- A Sunday WhatsApp check-in, and a re-measure every 4 weeks with the plan rewritten from it.
How it went
Week by week
Week 1
Six movements, learned slowly
Squat, hinge, push, pull, carry and a plank, all at weights she could control. Goblet squats with an 8 kg dumbbell. Suraj wrote her starting numbers on the back of her plan.
Week 4
First re-measure: down 3.1 kg
Most of it was water and the 4 PM biscuits. Her waist was down 3 cm, which told Ritu and Suraj the food changes were the right size and not too hard to keep.
Week 8
Conditioning added
Battle ropes and bike intervals at the end of each session. She came in on a Saturday on her own for the first time and did the whole plan without asking anyone.
Week 12
Pad rounds on Fridays
Friday sessions finished with three rounds of pad work. She said it was the only part of the week she looked forward to. Down 7.4 kg.
Week 20
Final re-measure
76.9 kg, a 89 cm waist, and ten push-ups from the toes, which she had never done. She moved to the Gym + classes plan and kept the Friday boxing.
The result
What changed in 20 weeks
Anjana lost 11.7 kg in 20 weeks, about 0.6 kg a week. Her waist went from 102 to 89 cm, and her goblet squat went from 8 kg to 24 kg, so she got stronger while the weight came off.
She climbs the four floors to her office without stopping, and her knees no longer ache on the way down.
“I didn’t need a harder diet. I needed someone who noticed when I didn’t turn up.”
The plan was ordinary. Her attendance wasn’t: 57 of 60 sessions. Most people who stop in the first month stop because nobody notices, so I message anyone who misses two in a row.
Suraj Lama, head trainer
What it cost
NPR 15,000 a month, on the Personal training plan
Today’s price, as of 28 October 2026. Gym + classes, with your own trainer for 12 sessions a month.
Lose fat with a personal trainer: how it works and what to expect
Who a plan like this suits
A good fit if
- You have tried on your own and stopped within a month.
- You can come at the same time three days a week.
- You want a food plan that works with client lunches and family meals.
Not a fit if
- You want to lose 10 kg in a month. That isn’t safe, and we won’t plan for it.
- You want a gym and nothing else. Personal training is NPR 15,000 a month; the Gym plan is NPR 4,500 a month.
