Rohan, 36 · Managing director · Sinamangal
16 weeks: 8 cm off his waist, with five business trips in the middle
Rohan runs his family’s import business and spends one week in four abroad. In 16 weeks he lost 6.6 kg and 8 cm from his waist, without cancelling a trip or a client dinner.
- Trainer: Suraj Lama
- Personal training plan
- 16 weeks
BeforeWeek 1AfterWeek 16Before and after
Lost 6.6 kg around five trips abroad
Every trip used to reset him to zero. This plan assumed he would be away, and he didn’t cancel a single trip.
- Started
- 4 May 2026
- Length
- 16 weeks
- Trainer
- Suraj Lama
- Plan
- Personal training
Measured from May 2026 to August 2026, 16 weeks
- Body weight
- 86.4 kg79.8 kg
- Gym scale, first morning back
- Waist
- 94 cm86 cm
- Tape at the navel, same trainer
- 2,000 m row
- 9:128:05
- Same rower, same damper
- Sessions
- 050
- 39 at the gym, 11 in hotel gyms
Before
Where Rohan started
Rohan took over the family business at 31. Since then he has flown to suppliers in Guangzhou, Delhi, Dubai and Bangkok most months, and hosts clients at dinner three or four nights a week when he is home.
He had tried a trainer who came to a hotel gym twice a week. Every trip broke the routine, and he started from zero three times in a year. His annual health check came back with a note from his doctor about his weight.
The turning point
The free session
He booked the free session for 5:30 AM, the only hour his phone was quiet. 86.4 kg, a 94 cm waist.
Suraj didn’t ask how many days a week he could train. He asked for Rohan’s travel calendar for the next four months, then wrote the plan around it. Ritu met him the following week about food.
The plan
The plan Suraj wrote
The plan assumed he would be away. That was the difference.
- Three sessions a week at 6 AM with Suraj when he was in Kathmandu.
- A hotel-gym version of the plan for every trip: the same lifts, with dumbbells.
- A protein target of 150 g a day, set by Ritu from his weight and training.
- A one-page guide to the six restaurants where he hosts clients most: what to order, and what to share.
- Two alcohol-free nights a week, and one drink fewer at client dinners rather than none.
- Sauna and steam after the first session back from each trip.
- A photo of every hotel breakfast on WhatsApp, which Ritu answered the same morning.
How it went
Week by week
Week 1
Learning the lifts
Six movements at weights he could control, written up so he could repeat them in any hotel gym with a rack of dumbbells.
Week 5
Back from Guangzhou, nothing lost
His first trip was eight days. He trained four times in the hotel and came back to a re-measure that had held steady, the first time a trip hadn’t cost him a month.
Week 8
Rowing intervals added
Ten minutes of rowing intervals at the end of each session. Down 4.1 kg at the week 8 re-measure.
Week 16
Final re-measure
79.8 kg and 8 cm off his waist after five trips abroad. He kept the Personal training plan.
The result
What changed in 16 weeks
Rohan went from 86.4 kg to 79.8 kg in 16 weeks and his waist from 94 to 86 cm. His 2,000 m row got 67 seconds faster.
He trained 50 times: 39 at the gym and 11 in hotel gyms in four countries. He didn’t cancel a trip or a client dinner to do it.
“Every other plan I tried assumed I’d be in Kathmandu. This one assumed I wouldn’t.”
Rohan never lacked discipline. He lacked a plan for the weeks he was away. Most of his progress came from not starting over after every trip.
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 travel for work at least once a month.
- You eat out for work several nights a week.
- You want one plan that covers training and food.
Not a fit if
- You want a trainer to travel with you. Ours stay in Kathmandu.
- You can’t train at least twice a week when you are home.
