Priya, 26 · Marketing executive · Old Baneshwor
16 weeks: 68.2 kg to 62.1 kg, from two rounds on the bag to eight
Priya had joined and quit two gyms in two years. In 16 weeks of boxing classes she lost 6.1 kg and 7 cm from her waist, went from two rounds on the bag to eight, and came to 44 of 48 classes.
- Trainer: Nima Rai
- Gym + classes plan
- 16 weeks
BeforeWeek 1AfterWeek 16Before and after
Lost 6.1 kg in 16 weeks of boxing
Quit two gyms because the treadmill bored her. Boxing three times a week was the first plan she didn’t skip.
- Started
- 10 May 2026
- Length
- 16 weeks
- Trainer
- Nima Rai
- Plan
- Gym + classes
Measured from May 2026 to August 2026, 16 weeks
- Body weight
- 68.2 kg62.1 kg
- Gym scale, every 4 weeks
- Waist
- 84 cm77 cm
- Tape at the navel, same coach
- Bag rounds
- 28
- 3 minutes each, 1 minute rest
- Classes
- 044 of 48
- Gym + classes plan
Before
Where Priya started
Priya works in marketing for a bank, mostly at a desk, often until 7 PM. She had joined two gyms in two years and stopped going to both within six weeks.
Both times it was the same: 30 minutes on a treadmill with her phone, then home. She was bored before she was tired.
The turning point
The free session
A friend brought her to a Sunday 7 AM boxing fundamentals class as her free session. Nima had her skip, shadowbox and throw a jab at the bag for one round.
She was out of breath after two minutes and laughing by the end. She joined on the Gym + classes plan that morning.
The plan
The plan Nima wrote
No diet, no extra cardio. Three classes she wanted to go to, and two changes to food.
- Three classes a week: Sunday 7 AM and Wednesday 6 PM fundamentals, Friday 6 PM conditioning.
- From week 8, the Tuesday 7 AM pads and bags class instead of Sunday.
- Her own gloves and wraps from week 3, so she couldn’t talk herself out of it.
- No sugar in her chiya, and the evening packet of chiura swapped for fruit.
- Weight and waist re-measured every 4 weeks, included in her plan.
How it went
Week by week
Week 1
Stance, jab and a lot of skipping
Two rounds on the bag were all she could manage. Nima kept her on jab and cross until her guard stopped dropping.
Week 6
Battle ropes on Fridays
The Friday conditioning class ended with battle ropes. Down 2.4 kg at the week 4 re-measure, 3.6 kg by week 8.
Week 10
Pads with Nima
Moving to the Tuesday pads class meant a coach calling combinations. She said it was the first time training felt like a game.
Week 16
Eight rounds
Eight 3-minute rounds on the bag and pads, 62.1 kg and a 77 cm waist.
The result
What changed in 16 weeks
Priya lost 6.1 kg in 16 weeks, about 0.4 kg a week, and 7 cm from her waist. She went from two rounds on the bag to eight.
She came to 44 of 48 classes. The four she missed were during a work trip to Pokhara.
“I never once looked at the clock in a boxing class. On the treadmill I looked every minute.”
Priya didn’t need more willpower. She needed a workout she didn’t want to miss. The weight came off because she kept turning up.
Nima Rai, boxing coach
What it cost
NPR 6,000 a month, on the Gym + classes plan
Today’s price, as of 28 October 2026. Everything in Gym, plus boxing, Zumba and HIIT classes.
Who a plan like this suits
A good fit if
- You get bored on cardio machines.
- You can come to three classes a week.
- You want to learn a skill while you get fit.
Not a fit if
- You want to lose weight fast before an event. Six kilos in four months is a realistic pace.
- You can only come once a week. A single class is NPR 800, but once a week won’t change much.
