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Sonam Phua

@strength_with_sonam

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Personal trainer @privilegepersonaltraining
CSCS
Bachelors in Sport Studies
NPC 2025 Classic Physique Novice🥇
NPC 2025 Men’s Physique Novice 4th

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Most people OVERestimate what they can achieve in a month but UNDERestimate their consistent cumulative effort over longer periods of time.

Meet @erasmerc who completely changed from being skinny to a much leaner and more muscular physique.

The journey towards this change wasn't easy. We made new habits that allowed him to be consistent in his effort of being on point with his nutrition by getting in sufficient amounts of protein while managing his fat intake as most of the time he consumes his meals out.

Not only did his discipline paid off big time, Erasmus also added over 40kgs to his deadlift and plans to reach an even bigger goal in the coming year.

#transformation #muscle #delts #gym #sg #fatloss #deadlift taken in Freedom Gym Singapore by @strength_with_sonam

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3 years ago

Transformation post featuring: @cleah93

@cleah93 first came to me about a year ago when she decided she wanted to make a positive change in her physique after being inactive during the covid lockdown period.
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For her, speed wasn't of the essence as she still wanted to enjoy a diet consisting of her favorite foods such as desserts like ice cream and cakes. Hence, we went with a more balanced approach, making sure she hits her daily protein intake while keeping her weekly calorie intake in check. This, in conjunction with some heavy strength training 2x a week consistently was what help made this transformation a success (watch her hip thrust 107kg, qmore than 2.4x her body weight 😱💪🏼
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In total, even though only 2kg of body weight was lost, her body looks drastically different due to a recompositon of her body by increasing her muscle mass while reducing her body fat concurrently.
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Fun fact about @cleah93, she is also a pole dancer and heavy resistance training has not only help her be more confident in her body but also assisted her greatly in increasing her strength to complete tricks that she wasn't able to in the past! Check it out in the last video!✨✨✨
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If you're looking to improve yourself (especially ladies who are afraid of "bulking up" too much), drop me a DM to find out more!

@freedomgym.sg

#transformation #ladiesworkout #fatloss #gym #poledance #hipthrust #recomp taken in Freedom Gym Singapore by @strength_with_sonam

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4 years ago

CLIENT TRANSFORMATION :
8 Months, 15.9kg. (Roughly 2kg a mth) @khaiboon

That's the time frame it took for Khai Boon drop all that weight sustainably while putting on a fair bit of muscle to his frame. Here's a summary of how we did it

- keeping protein high (2g/kg)
- Weight train at least 2x a week
- Keeping well hydrated (4L/day)
- Aim for 10k steps daily
- Keeping track of nutrition
- Managing total weekly deficits

After the fat loss phase, Khai Boon's just about done with his muscle gain phase over the last few months which helped him pack on a pretty decent amount of lean mass. Stay tuned to see the end result over the next few weeks!
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In the mean time, here's a video of him absolutely dominating 155kg MORE THAN TWICE his bodyweight on the trap bar at his lightest!

Want to find out more details and start out your very own transformation? Drop me a DM!

@freedomgymsg

#transformation # fatloss #consistency #gym #deadlift #workout taken in Freedom Gym Singapore by @strength_with_sonam

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4 years ago

COUPLE PHYSIQUE CHECK ✂️✂️✂️ (Post birthday buffet 🎂) by @strength_with_sonam

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a month ago

WORLD'S THIRD LARGEST BUILDING IN CHINA 🤯
📍NEW CENRURY GLOBAL CENTRE

Address: No. 1700, North Section of Tianfu Avenue, Wuhou District, Chengdu, China (610041) by @strength_with_sonam

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4 months ago

Having someone who believes in you, supports your dreams, and stands by your side through every season of life is one of the purest forms of love 🤍 by @strength_with_sonam

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4 months ago

Happy Anniversary to my swole mate. 520 🤍 by @strength_with_sonam

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5 months ago

DON'T BELIEVE EVERYTHING YOU SEE ONLINE.

Focus on getting the fundementals right before even worrying about the small stuff that doesn't even matter.

If you want to lose fat:
CALORIE DEFICIT + LIFT WEIGHTS + MOVE MORE

If you want to build muscles:
SLIGHT CALORIE SURPLUS + LIFT WEIGHTS + MAINTAIN CARDIO HEALTH

DON'T MISS THE FOREST FOR THE TREES.
IF IT WORKS, IT WORKS.

SAVE THIS DOWN FOR TIPS LIKE THESE! 🤍 by @strength_with_sonam

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7 months ago

PLAYER 12: @strength_with_sonam by @strength_with_sonam

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8 months ago

They talked behind our backs. We kept building ours. by @strength_with_sonam

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8 months ago

Had a fairly new client asked me the other day

Client: “Sonam, we’ve been doing incline dumbell press for a while. Should we change to a new exercise to level up?"

Instead of answering him directly, I asked him a couple of questions instead.

"Are you progressing in reps or weight every week?"
Ans: Yes
"Is the exercise causing any bad pain?"
Ans: No
"Do you dislike the exercise?"
Ans: Not really

Me to client: "So if we're making good progress with no injuries and working towards your goal, why change the tool that’s doing exactly what it’s supposed to do? "

More often than not, most beginner that are REALLY COMMITTED to their goals don’t make progress in the gym, not because they aren’t putting in the required effort, but because they are distracted by the belief that there is some secret exercise they are missing.

Sorry to burst that bubble but there are NO secret exercise. Because at the end of the day, exercises are just tools that we use to stimulate the muscle towards the adaption we want to achieve.

The results you see, be it strength or muscle growth, comes from accumulating the stimulation again and again over a long period of time. And the most important part? Making each stimulation better quality so you get the most out of the least amount of work.

And what better way to achieve that?
By doing the same thing over and over again so you get more competent with the same exercise. by @strength_with_sonam

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9 months ago

Fat genetics. Or just Fat habits?

I use to believe that when I was a kid. Its only when I ditch that stupid idea and accepted the truth that I finally changed my physique.

There is not such thing as easy "fat gainer". Take it from an ex fatty. You're just eating more than what you expend daily

"BUT I STRENGTH TRAIN AND EAT A HIGH PROTEIN DIET"

The truth?

You're probably burning less than you think in each training session.

Have LESS muscle mass than you think you have.

Eating too much high fat protein source (beef, mutton, salmon, PEANUT BUTTER)

Oh and did I forget (I did not), OVER estimating your calorie expenditure, because yea, you're NOT as muscular as you think.

The solution:

Start getting real with yourself. Accept that you need to change your entire viewpoint of how much you need to eat and what you actually eat. If you're not sure how to do so, seek professional help from ESTABLISHED trainers with proven track record.

Not quacks with no scientific backgrounds and personal experiences of what you need to do. by @strength_with_sonam

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9 months ago