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Weight gain through fitness training typically involves a combination of resistance training and caloric surplus. Resistance training, such as weightlifting and bodyweight exercises, stimulates muscle growth by breaking down muscle fibers and promoting muscle repair and growth. It’s important to progressively increase the weight and intensity of the exercises as the muscle adapts and becomes stronger.

To gain weight, an individual needs to consume more calories than they burn. This is known as a caloric surplus. A calorie surplus is typically achieved by increasing food intake, particularly by consuming more protein, carbohydrates, and healthy fats. Eating a balanced diet with an adequate amount of macronutrients and micronutrients is crucial for muscle growth and overall health.

It’s important to work with a professional trainer or nutritionist to ensure that the weight gain is done in a healthy and sustainable way.

Me being underweight at the age of 21, I started researching how I could gain weight and muscles in a healthy way. After countless weeks of research and experimenting with innumerable diets and workout plans, I have now achieved a vast knowledge of what each individual person needs in order to gain weight, lose fat and improve their overall well-being and athletic performance.


Fat loss and toning are both common goals in fitness training. Fat loss refers to the process of reducing the amount of body fat, usually through a combination of diet and exercise. Toning refers to the process of building and defining muscle, which can help to improve overall body composition and appearance.

To achieve fat loss, it is important to create a calorie deficit by burning more calories than you consume. This can be done through a combination of cardiovascular exercise, such as running or cycling, and strength training, which helps to boost metabolism and build muscle.

To tone the body, strength training is particularly important. This can be done through resistance training, such as weightlifting, using resistance bands, or bodyweight exercises. It is important to focus on exercises that target multiple muscle groups and use progressive overload to continue challenging the muscles.

It’s also important to note that genetics plays a role in body composition and some people may have a harder time losing fat or building muscle in certain areas. However, with consistent effort and a focus on both diet and exercise, it is possible to make progress toward fat loss and toning goals.


Bodybuilding and physique training are both types of fitness training that focus on building muscle and improving overall body composition. However, they have different goals and approaches.

Bodybuilding is a sport that involves intense muscle-building training and strict dieting, with the ultimate goal of competing on stage in a physique competition. Bodybuilders typically focus on building muscle mass and size, and will often use heavy weights and high-volume training to achieve this. They also follow strict diet plans to maximize muscle growth and minimize body fat.

Physique training, on the other hand, is more focused on the overall balance and symmetry of the body, rather than maximizing muscle size. Physique athletes typically use a combination of weight training and cardiovascular exercise to build muscle, burn fat, and improve overall fitness. They also pay close attention to their diet, but often with a focus on overall health rather than strict muscle building.

Both bodybuilding and physique training involves a combination of weight training and cardio, but the way the training is structured, and the intensity, frequency, and volume of the training are different. Bodybuilding training is more focused on muscle hypertrophy, while physique training is more focused on overall fitness and balance.

It’s important to note that, both bodybuilding and physique training require dedication and consistency to achieve results. It’s also important to have a clear understanding of your goals and to work with a qualified trainer or coach to develop a safe and effective training and nutrition plan.

Zayed Fazeen

She motivated me, and provided me with all the necessary guidance throughout her online sessions. I'm so grateful that within a period of 2 months I lost 16 Kgs. Because of her I was able to achieve my goal and most importantly I can maintain my weight as well.

Zayed Fazeen
Salome Wahid

I was after my third pregnancy and had lost most of my body fat but just couldn’t get rid of that last bit.She is amazing, she pushed me to my limits and beyond, she showed me what I was doing wrong, she showed me how certain exercises are done and advised me on how my diet should change. Today I am where I was 15 years ago but stronger!

Salome Wahid
Sharlene Christoffelsz

She motivated me when I wasn't having my best days and gave me lots of tips on how I can stay on track with my diet. Sachi also encouraged me to work out on the days that I couldn't and made me feel better about myself.

Sharlene Christoffelsz