Hey, I am getting in shape by working out with Darrell F Thomas. Checkout %link% to know more.

Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Working days

Working hours

Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

Personal Trainer

Heavy's Fitness & Wellness

Darrell F Thomas

When it comes to health and fitness, I believe in sustainability over all else! Sure, there are great "12-week
programs, 1-month challenges, 90-day transformations", but by the end of the day, when you finish that, what's next?

Another 12-week program? When working with clients, I like to build from the ground up. Instead of handing you a meal plan, I teach you how to build your own.

Welcome to Darrell F Thomas

This 21 days program is designed to kick start your health journey using a simple nutritious diet plan and basic exercises using minimal equipment!

21 days Kickstarter

A gym based program to help you lose weight and body fat whilst gaining muscle tone and strength and improving fitness levels. Get "shredded" now!

Get "Shredded"

This is my most comprehensive program available where we work together to help you reach your physique goals in the fastest possible time frame! 

This membership is exclusive to a limited number of clients where I create a fully personalised program to your lifestyle, resources and preferences.

One on One Personal Training

5 days of personalize fitness workouts that fits individual needs. Nutritional meal plans. 24/7 chats, one calls check-in 

12- Shred 

personalize workouts, one on one call, nutrition meal plans, zoom call

This 24-week program is designed to kick start your health journey using a simple nutritious diet plan and basic exercises using minimal equipment!

24-week body transformation

12 weeks of customize workouts with follow along workout videos. Client will also get customize nutrition meal guidance. weekly videos check in or zoom call.  

Heavy's 12-week online fitness

24 weeks online fitness plan customize to your personal fitness goal workouts, meal plans and zoom calls

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