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Many weight loss/muscle gain plans are over complex, overwhelming and simply not viable around an intensive working lifestyle. Maybe you have tried fitness plans in the past and blamed yourself for failure. More often than not it is the regime at fault and not due to lack of will power.

Andac Body Transformation specialises in highly personalised 12 week coaching programmes specifically designed for people with a sedentary based occupation who don't have copious amounts of spare time and energy to dedicate to their fitness. Just because you have a sedentary lifestyle doesn't mean you can't achieve a lean, athletic and healthy looking physique. 


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"I am in this industry because it is my main passion, I do not see it as a means to make a quick buck. That's why I don’t have hundreds of clients on my books. I cap it to 15 clients on my programme at a time.  Reasoning is to maintain a premium service and allow me to go the extra mile for each and every one of my clients. This is not factory style operation where everyone gets a basic level of service & the same template programmes."



"Following a one size fits all cookie cutter programme is not a suitable approach when looking to transform your body, everyone is different  in terms of their body type and goals. That's why my programmes are highly personalised based on your body composition, goals, commitments, resources available to you  and specific preferences for exercise/nutrition. I will build a programme around you."



"My programme is designed to fit right into your busy schedule. The emphasis is on focusing on the key 20% of effort that will lead to the 80% of results. The beauty of my training package is the use of 30 min efficient metabolic workouts to provide maximum results in minimal time. Plus you will have access to independent workouts that you are able to do whenever suits your schedule via the smart phone app."



"You will have access to your personal online progress log platform with all your information and programme schedule in one place. This includes your training plans (with videos for each exercise), nutrition updates, goals, and progress charts for body composition changes/weight training progress. The best thing about this is I can see all your activity outside of  PT sessions and keep you accountable to the end goal."



"I will be with you every step of the way with 24/7 support and weekly report check ins at the start of each week to make sure you are doing everything you should to be on track towards your goal. I pride myself on my high level of attentiveness and clear communication. I am sure to cover questions in depth during sessions or very promptly via message so you’ll always have all the help, motivation or accountability you need." 



    "I have over 5 years experience specifically training people who are time-poor with a sedentary based occupation. With me you can cut out the guess work, there is no need to put your trust in just any trainer. My emphasis on efficiency, experimentation and finding what works for you will ensure you achieve sustainable results that you can enjoy for the rest of your life. I am so confident in this that I offer a results guarantee "

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    Client Transformations

    Client Transformations

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    Ali - Fat Loss

    "I got in touch with Josh after deciding to compete in a physique competition(Miami Pro) and book in a fitness photoshoot around that time. I have been very active for most of my life and  thought I was eating pretty healthy, generally I knew my stuff but 2 weeks into the plan I realised how much I was unaware of. It was strict towards the end of the plan closer to the competition but for the most part it was enjoyable and I found it sustainable. I most enjoyed working with Josh and making up my own recipes I have plenty of new ingredients now I wouldn't usually buy. Super happy with how my condition turned out for the comp, Josh you are a legend!"

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    Tom - Muscle Gain

    "I turned to Andac Body Transformation because despite thinking I was quite in shapeI wanted to push myself and see what I could achieve. Now looking back I would say I was skinny-fat,  not overweight but just looking mediocre,  soon to have a dad bod. Training was so new to me, I'd never considered HIIT training before but am now absolutely love it. I think I'm super-sensitive to endorphin's because after a session I would feel incredible. Regarding food my favourite recipe was the oats and whey protein, so easy and tasted great! The plan is a lifestyle change and not a diet and I'm the fittest and healthiest I've ever been in my life. "

    Dan - Fat Loss 

    “Joshar has been designing my plans for just over 6 months. I was initially on the 12 week fat loss plan and I was very surprised about the speed of results. I then went on to a lean bulking plan.  I have had multiple people ask me what I’m doing to lean up in such a short time frame and I have to say it comes down to Joshar'sopen minded and sustainable approach to meal planing, That was where I would attribute the 80% of my results, only 20% from training. Joshar made regular adjustments, and encouraged me to experiment  to ensure my plan continued to work for me. I think the best part of his plan was the fact it didn't feel like dieting. I hardly ever had cravings to cheat!"

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    Mark - Fat Loss 

    “I have actually worked with a number of online personal trainers over the last year but none have proved more effective or knowledgeable than Joshar,  honestly I am absolutely over the moon with my progress and I actually enjoyed the journey. I learnt a lot along the way and I feel I now have the tools to keep progressing independently and maintain my results in the future, If you are unsure where to start I highly recommend getting some support, saves a lot of time in the long run!"

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    Liam - Fat Loss

    “I am chuffed and actually very proud with what I’ve been accomplished over the 12 week plan, never been fitter and leaner and healthier.  I followed his instructions in terms of a structured weights routine and following a balanced diet with carbohydrate, protein and fat targets. We worked together in overcoming many hurdles in reaching my goals. He adjusted the programme to meet my personal goals, provided guidance on meeting some of the exercises I struggled with , suggested alternative options to meeting my diet goals and overcoming my cravings with more healthy alternatives."

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    Sean - Muscle Gain

    "Josh's programme absolutely changed how I think about diet and training, I had a lot of things in my routine that were unnecessary and somewhat counter productive (focusing too much on supplements) Now I actually train less, eat more and I’m quite a bit bigger and leaner. Josh made it all seem very simple and sustainable. I look back now and cant believe how complicated I was making it for myself. Would no way have been able to do it so fast and stick to it without Josh's knowledge, very pleased."

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    Oli - Fat Loss

    "I have enjoyed the whole journey. Previously I have had phases of getting into my fitness,  I have joined many gyms hoping to keep motivated and I  even tried a personal trainer to no avail. Josh's approach is a step above what I have experienced. It seems the focus is to educate you in nutrition and training so you can actually do your own meal and training plans which is exactly what I needed. I've definitely had a change in my physical appearance and got a lot leaner without loosing my muscle. I could have definitely lost more fat in the 12 weeks, if it wasn't for several social events like the odd music festival but whenever events like this were the case Josh accommodated for them in my plans with adjustments. I highly reccomend him, Very accomdatign approach"

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    Matt - Loss & Gain

    " Before starting I felt like I had let myself go, health and fitness was always my main priority but in the last year I was slack and I felt like I was underachieving,  I didn't have as much direction in my life but all this changed when starting the 12 week programme. Josh has been a really good mate for a while so I asked for his support. We started with fat loss the first 12 weeks then went onto a muscle gain plan the next 12. I lost over 10cm around my waist dropped a ton of body fat and gained lean muscle. Josh is awesome to train with, very easy going and understanding, listened to my needs and really went the extra mile with the personalised plans. It had been a long journey and it was not at all easy, it definitely requires a good amount of commitment, you need to really want it, but the results were worth it! "

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    Andy - Fat Loss

    "I am in my early 30's with my weight increasing progressively with age, even though I exercise regularly and eat healthily so I decided to enlist the help of a professional and luckily enough I saw Josh's advert on Facebook around that time and noticed he specialised in men 25-35 with desk jobs, I thought perfect! Thanks to him, I have been able to drop 13 kg, improving my fitness level and becoming more healthy! Even more importantly, he has become a friend. As a personal trainer, I would highly recommend him to anyone with a need to lose weight and maintain it or improve their fitness level in an enjoyable and friendly atmosphere! I am a walking, talking testimony that Josh's approach to personal training does indeed work!"

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    James - Muscle Gain

    "Before I started started training with Josh on the muscle gain plan I just knew I could be better. I was struggling on and off with fat gain due to stress which lead to an overall pretty low confidence.  Highlight of my progress so far would be massive strength increase to help with work, Lean mass increase,  Leg pressing 367.5kg and also improving my cardio being able torun 8km non-stop. Overall I am really pleased with the whole process and cannot recommend Josh enough. I have achieved my main goal to become more confident and less stressed after having a bad day at work."

    Shiv - Fat Loss

    "To keep it short I have tried a ton of fitness plans online, I have also tried a personal trainer but I never got the results I wanted. Josh's meal plans and workouts allowed me take my health and fitness to the next level. I saw my abs coming through within the first 4 weeks after trying to do so for years previously!  If you want to take the the guess work out, start up with Josh. I really think he does have a unique approach that just works. "

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    Michale - Fat Loss

    "Not only is Josh an all-round nice guy, but he is dedicated to providing his clients with the time, effort and energy required to help them help themselves! I first signed up for Personal Training after being frustrated with my unhealthy habits, fitness levels and injury, and was weighed down by exhausting mental health struggles. From the outset, Josh made me feel comfortable in setting specific realistic goals, including sticking to eating well, lowering my fat % and gaining strength."

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    Rosy - Fat Loss

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    Gaby - Fat Loss

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    Daniella - Fat Loss

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    "I know how hard it is to stay in shape when you have to balance a demanding career, family, and social life. When I first started my computer based career as an App Designer I gained just under 10kg of fat  and lost a lot of muscle within only a few months. I couldn't believe how much weight I gained so quickly, considering a year before I looked very physically fit.

    I remember looking at myself in the mirror and seeing a young guy who was losing track of his health which should be a main priority. I was unhappy, had little energy. It was apparent  I needed to make a change.

    I decided to make it my goal to create effective exercise and nutrition methods requiring very little time investment. Despite spending 12 hours a day at a desk staring at a computer, I spent my spare time researching and put together my own programme. Soon enough I saw some really good results and with just 3 workouts a week." I  managed to make the vast majority of progress in the first 12 weeks (which is what lead to my 12 week programme later down the line).

    Confident in the results I achieved after a year or so of continued training, I made the decision to leave my design job and pursue my lifetime passion full time, personal training. I  was able to prove that the training methods and simple nutritional guidelines that I developed not only worked for me, but also for plenty of other men with demanding sedentary based jobs."

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    ACCESS TO MEMBERS AREA ONLINE TRAINING PLATFORM : You will have access to the Andac Body Transformation App with your own online profile which will be used to log your progress, view your schedule for nutrition and training (with exercise videos). The benefit of this is that I can view all your information to keep you accountable and on track towards the end result. 



    INITIAL GOAL SETTING SESSION : The purpose of this session is mainly to establish a direction and lay out what you could potentially achieve in 12 weeks with what you are willing to commit to around your lifestyle. We will set some big specific goals for the long term and some smaller specific goals for the mid and short term.  We will then go through a comprehensive questionnaire to help me understand your situation, preferences and body type. This will help me put together a program specifically for you to ensure optimal progress towards the desired outcome. Finally we take your measurements and “before” picture but only with your approval. 



    PHYSICAL ASSESSMENTS: We will get a baseline of where you are currently at with your fitness in regards to strength and cardiovascular capacity with a couple of physical assessments. This will serve as a great method of judging your progress later down the line and help to maintain motivation levels. Its important we don’t judge all of your progress based on the scales. 



    NUTRITION SESSIONS : Nutrition is going to be the main factor to contribute to your end result (80% nutrition 20% training) which is why I conduct these sessions before one on one PT. We will have 4 nutrition sessions over the 12 week period with each one giving you something new to implement to increase your rate of progress. It is more of an educational/experimentation  process rather then giving you a template meal plan. We need  to work to your preferences and figuring out what specifically  works for you. This approach increases the chance of long term sustainable change so you know exactly what you need to do to enjoy the results for the rest of your life. 



    ONE ON ONE PT (WEIGHTS CARDIO AND CIRCUIT SESSIONS): The priority in the one on one PT sessions is to check in with me on how well you are sticking to the programme and how everything outside of our one on one sessions is going. You will spend a small portion of your week with me so doing the right things when your not with me is absolutely vital for results. Once this is covered the obviously the focus is exercise instruction, making sure form is correct and giving you an intense workout. Weight trainings sessions is based on metabolic training with circuits and super sets (combining exercises together with minimal rest). Cardiovascular sessions are based on boxing and body weight exercises. I include circuit training challenges to keep it fun. 



    FOLLOW YOUR INDEPENDENT TRAINING PLAN: You will have access to your personalised 3 phase progressive training programme updated every 4 weeks via the smart phone app. Through the app you can watch exercise videos if needed and view the weights sets and reps you have been completing in our one on one PT sessions. As mentioned the majority of your progress will come from the time you are not with me, so its vital you follow your independent training programme. I will often get clients to continue a workout after their session with me but only if they are comfortable on what to do.



    WEEKLY CHECK INS AND WEEKLY GOAL SETTING : On the first session of each week we will go through a weekly report which involves a weigh in, short review of the last week in terms of diet and training. The main purpose of this is to provide a high level of accountability and make sure your doing everything that you need to be in order to achieve your desired end result. At the end of this session we will then work together to set a goal for the following week that I believe will make the most impact (for example 3 litres of water a day 5/7 days this week). 



    24/7 SUPPORT :You will have my support whenever needed either via the online app instant messaging platform or text so you’ll always have all the help, motivation or accountability you need.  I prides himself in clear explanations and continuous guidance regarding how to make the most of your programme for maximum results.  I will work closely with you to make amendments/updates to plans where necessary in order to optimize results. You will also receive updates weekly via E-mail with tips and recommendations based on your goal.



    PROGRESS REVIEW EVERY 6 WEEKS : Every 6 weeks we will review your progress with a strength and cardio assessment. We will chat and review of your programme to discuss potential changes/ preferences and make sure the next 6 week phase is as suited to you as possible to maintain a steady rate of progress.



    END GOAL (RESULTS GUARNTEE) : If you completely follow your program for the first 12 weeks but do not achieve the agreed result, not only will I give you your money back, I will train you for free until you do achieve the agreed result. By now you will have reached the 12 week goal we set initially if you followed the programme. We will conduct another goal session to redo your measurements, take some progress pictures and overall assess how the last 12 weeks went for you.  What I advise doing from here is setting some new 12 week goals that tie in with your mid term and long term goals. This is important to maintain progression and avoid relapse which can be very common after the initial 12 weeks.  

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    • Very little time for training to dedicate to exercise and eating well?
    • Struggle to commit to personal training or gym sessions at consistent times because of hectic work schedule?
    • Have a high pressure job, high stress, and tend to emotional-eat?
    • Difficult to stick to a fitness programme because you lifestyle revolves around frequent travel and eating out?
    • Feel low on energy a lot of the time, or get sick often?
    • Currently overweight, skinny or both but aiming for an athletic strong physique?


    "If you completely follow your program for the first 12 weeks but do not achieve the agreed result, not only will I give you your money back, I will train you for free until you do achieve the agreed result. "  - Joshar

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    • Personalized structured program designed with the desired result in mind
    Highly customised nutrition planning with weekly updates designed to educate for long term sustainability
    Bespoke 3 phase training programme designed for optimal progression (updated every 4 weeks)
    Access to Andac Body Transformation app,(online profile with all your progress & independent training info)
    • Regular amendments and updates to suit preference and optimise results.
    • Progression ensured with physical assessments every 6 weeks
    • Goal session reviews every 12 weeks (measurements, bodyfat, strength progress)
    • One on one nutrition sessions (key to results)
    • Weekly goal setting (for a high level of accountability)
    •Recommendations on which supplements may benefit you and which to avoid.


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    "There is certainly no shortage of"fitness programs" out there today and a lot of misinformation out there. The unfortunate but true fact is that most of these fitness related solutions fail to deliver. Following a template programme that is not personalised to your body type, preferences and resources is simply not effective or sustainable. But there is something that is effective...and I'd like to give you the opportunity to learn more about it, risk free."

    Just book in a slot below and fill out the following form to claim.


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