NOVI PT Plus

On average, most individuals can gain 1 to 2 pounds of lean muscle mass in a month. However, this rate varies based on age, sex, physical condition, genetics, diet, and of course, your training program. It isn’t a one-size-fits-all rule or a simple math equation.

With our trainers' skilled coaching and advanced training methodologies which will push you to your physical boundaries and help you reach your potential, it is definitely possible to pack on a decent amount of muscle in a few months, compared to just following an online fitness program.

It depends on where you're starting and how much effort you can put in. If you have more weight to lose at the beginning, then your initial progress will probably be faster than someone who has less body fat to start with.

How much fat you end up losing also depends on factors like your lifestyle, preferences, and timeline.

For example, if your schedule is jam-packed and it's tough for you to squeeze in extra workouts outside of gym time, cutting calories too drastically could negatively affect your health. Therefore, it might be practical to adjust one's expectations based on what they can commit to.

Based on our records over the years, most people typically shed around 10% of their total body mass within three months' time when working with us.

It depends on various factors such as gender, genetics, diet, exercise routine, sleep, stress management, and recovery time. These can make a big difference in building muscle mass. When you start lifting weights for the first time, get ready for some major progress during the first year of training.

Once you've been at it for a longer period of time (usually about 1 year or more), don't expect those gains to keep coming as fast. Once someone has hit their ideal weight/ muscle mass range, there may be a phase where we focus more on keeping them strong versus increasing size any further.

The process of achieving what is frequently referred to as "body recomposition" is known as simultaneously losing fat and gaining muscle.

This transformation is the result of combining a calorie deficit to lower fat reserves with an exercise regimen to tell the body to maintain it's muscle mass.

Due to the fact that the majority of our clients are either new to resistance training or have not used the same level of intensity as our programs, many of them tend to gain muscle mass while also losing fat

When it comes to training frequency, it's important to find a balance between giving your body enough time to rest and recover, while also providing enough stimulus to make progress. Majority of our clients usually train for 2 to 3 weekly sessions, as training each muscle group with an appropriate training volume 2 to 3 times per week is optimal for building muscle mass while ensuring adequate recovery.

In between, if you feel that you are able to get in some low-intensity active recovery sessions such as walking, swimming, cycling, or yoga, feel free to add those in as well.

Ultimately, the best diet for you is one that is sustainable and enjoyable, while still helping you achieve your goals. For some people, following a strict meal plan may be the best approach, while others may prefer a more flexible approach that allows for occasional indulgences.

While we want to prioritize high-quality whole food sources such as lean meats, lots of leafy and fibrous vegetables, fruits, and healthy fats like nuts, avocado and olive oil, it depends on what you have access to, and what kind of changes you are willing to adopt with your lifestyle and preferences. The foods we recommend will help to improve multiple heath markers (e.g. insulin sensitivity, cholesterol levels, blood pressure), while also helping to manage your energy levels, satiety levels, and hormonal health.

It is important to work with a qualified nutrition professional or our trainers who can help you develop a personalized plan that takes into account your individual goals, preferences, and lifestyle. This may involve tracking your food intake, experimenting with different types of foods, and adjusting your diet over time as needed.

Remember, the key to long-term success is consistency and making sustainable changes that can be maintained over time. While there may be some sacrifice involved in achieving your goals, your trainer will help to find a balance that allows you to enjoy your life while still making progress towards your goals.

When you’ve achieved your target body composition, it's important to take a long-term approach and see what you want to work on next. You may want to focus on a muscle building or maintenance phase, where you set performance and physique goals with our trainers.

If you have more goals that you’d want to work on, you might need to keep up your training with us.

You can also consider a slightly less intensive version by reducing the amount of weekly sessions if necessary, to keep you on track to attaining your goals.

Our NOVI PT Plus model is effective. This is because it utilizes a holistic approach to fitness and nutrition that is tailored to the individual needs and goals of each client.

Here's how it works:

1. Assessment: A thorough health assessment including medical history/ tests, diet and exercise history, and movement assessment. This information is used to create a customized program that is tailored to your individual needs and goals.

2. Training: Our program combines strength and functional training, cardiovascular exercise, and mobility work to help you build muscle, burn fat, and improve overall fitness. Our trainers will work closely with you to ensure proper form and technique and adjust the program as needed to help you achieve maximum results.

3. Nutrition: Proper nutrition is essential to achieve your fitness and health goals. Our trainers will help provide nutritional guidance on how to better improve your health, while still enjoying occasional treats.

4. Accountability: We believe that accountability is key to achieving success. Our trainers will provide ongoing support and motivation throughout the program, helping you stay on track and make progress towards your goals.

To get the results you want, it's important to follow the program as closely as possible, including attending all scheduled training sessions, following your personalized nutrition plan, and staying committed to the process.

By working closely with our trainers and staying consistent with your efforts, you can achieve the results you desire and develop lifelong habits that support your health and fitness goals.

Yes, you can use Atome for NOVI Optimum Plus. A 5% admin fee will be added to your total and included in your repayment plan.

Track your past and upcoming payments easily through the Atome app. Please note that individual credit limits are determined by Atome.

Early repayment is possible, please refer to this step-by-step guide.

Late payment fees are applicable for each missed Atome payment, visit the Atome Help Center for more information.

For orders under S$1000: S$15 late admin fee

For orders above S$1000: S$30 late admin fee

The 6-month payment option isn't available to everyone. To see if you qualify, simply scan the QR code during checkout. Please note that choosing the 6-month option incurs an additional 3% fee on top of our standard 5% admin fee.