Additional Coverage:
- A woman transformed her body in the run-up to her 40th birthday — with high-protein foods and weightlifting (businessinsider.com)
Local accountant Sanduni Gamage, 39, was frustrated with her lack of progress at the gym. Approaching a milestone birthday, she decided it was time for a change. Inspired by her brother’s recent fitness transformation, Gamage enlisted the help of a personal trainer.
Working with trainer and dietitian Adam Enaz, Gamage revamped her diet and exercise routine. In less than a year, she lost 35 pounds, trimmed inches from her waist, and increased her overall strength and energy levels. She even noticed improvements in her knee and back pain.
Gamage credits her success to two key changes: increasing her protein intake and focusing on full-body strength training. Previously, her diet, rich in Southeast Asian cuisine, was high in carbs and oils but low in protein. Enaz created a new meal plan for her, emphasizing protein-rich foods like Greek yogurt, chicken, and fish.
Though the initial transition was challenging, meal prepping helped Gamage stay on track during the week. She also found creative ways to incorporate more protein into her favorite dishes. On weekends, she allowed herself more flexibility while still being mindful of her calorie and protein goals.
Gamage’s workouts now center on full-body strength training four times a week, with an additional focus on glute exercises. Each hour-long session includes cardio and a series of upper and lower body exercises, performed until muscle failure.
Enaz emphasizes that this approach allows for efficient muscle building and fat burning without excessively long workouts. Gamage agrees, noting that the changes, while gradual, have been sustainable. Her weight loss journey has been so successful she’s had to buy a whole new wardrobe.