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Rahima Begum

Vital Statistics Before Current
Weight 95kg 57kg
Dress Size 18 8

18-year-old Rahima Begum used to weigh 15 stone and would make any excuse to miss out on exercising or eating healthily.

The self-confessed chocoholic would scoff biscuits, skip breakfast and chow down on unhealthy school dinners of fried chicken and chips.

Her binge eating led her to receive a severe health warning from her doctor but despite this she ignored their advice and ballooned to a size 18.

That was until January 2015 when she vowed to hit the gym and ditch the unhealthy diet in a bid to lose weight. It was a New Year’s Resolution she knew she had to keep for the sake of her health.

And keep it she did…

At the start, Rahima slashed her calorie intake to just 800 calories and began working out 3 days a week yet despite seeing initial results inside 4 weeks, she soon hit a plateau.

So, she enlisted the help of a PT to help her reach her goals who revolutionised her diet by getting her to eat 1800 calories a day, full of high protein treats from Muscle Food. and swap out her never-ending cardio sessions for the weights room.

Just 8 months later and Rahima had slimmed to a size 8 and weighing 9 healthy stone.

Now Rahima wants to get stronger and leaner as well as train to become a PT herself to help others achieve their goals.

Here’s her inspirational story…

Rahima - Before & After

Training Plan

  • Legs/Glutes


    • 3 sets of 15 reps - Squats using 15kg bar
    • 3 sets of 2 reps - Weighted Lunges - 5kg in each hand
    • 3 sets of 15 reps - Leg Press - at least 32kg
    • 3 sets of 15 reps - Leg Extensions - 25kg
    • 3 sets of 30 reps - On floor Glute Bridges
    • 3 sets of 15 reps - Hamstring Curls
    • 3 sets of 10 reps- Jump Squats
    • 30 Seconds - Wall Sit
  • Back/Biceps


    • 3 sets of 12 reps - Assisted pull ups
    • 3 sets of 10 reps - Bent over rows using 15kg bar
    • 3 sets of 10 reps - Deadlifts using 20 - 30kg
    • 3 sets of 12 reps (each arm) - One arm rows using 6 - 8kg Dumbell
    • 3 sets of 30 reps - Lat pull down - Start heavy and decrease weight each set
    • 3 sets of 10 reps - Bicep Curls - As Heavy as you can
    • 3 sets of 21 reps - Bicep Curls (21s) - As Heavy as you can
    • 3 sets of 10 reps - Cable Curls with Straight bar
  • Shoulders


    • 3 sets of 10 reps - Shoulder Press - 15kg bar
    • 3 sets of 10 reps - Upright rows - 15kg bar
    • 3 sets of 15 reps - Clean and press - atlest 15kg bar
    • 3 sets of 10 reps - Lat raises
    • 3 sets of 10 reps - Front raises
    • 3 sets of 10 reps - Shoulder Press
    • 3 sets of 21 reps - Bicep Curls (21s) - As Heavy as you can
    • 3 sets of 10 reps - Forward flys
  • Chest/Triceps


    • 3 sets of 10 reps - Dumbell press using 6kg dumbells
    • 3 sets of 10 reps - Chest flys using atleast 5kg dumbells
    • 3 sets of 15 reps - Pec Dec
    • 3 sets of 15 reps - Chest pushes
    • 3 sets of 10 reps - Press ups
    • 3 sets of 12 reps - Tricep pull down
    • 3 sets of 10 reps - Tricep dips
    • 3 sets of 10 reps (on each arm) - Tricep push backs

Meal Plan

Interview with Rahima Begum

Why did you decide to embark on a transformation?

I've always wanted to lose weight but I had no motivation at all and the fact I couldn't fit into my favourite clothes was depressing. Then suddenly something clicked and I decided my New Years resolution was to lose weight and I stuck to it ever since.

What was your lifestyle like prior to this?

Before my weight loss I was unhealthy I use to binge on constant junk food and didn't care what damage I was doing to my body.


What was your wakeup call?

The fact that I couldn't fit into my favourite clothes and that I could of had serious health problems if I didn't do something about my weight.

How did you go about kicking off your weight loss journey?

I started by cutting out junk food such as pizza and chocolates and started purchasing fresh food. I made sure I only ate healthy foods and made sure I kept a note of what I was eating.

How long was it before you began to really notice a difference to your body?

In 4 weeks I saw a difference around my waist, it began to get slimmer once I saw these small results it motivated even more and I worked hard everyday to get slim.

What impact did your PT have on your transformation?

My PT altered my relationship with food - before I used to consume 800 calories worth of food, as I was afraid I’d gain the weight back.

I thought I needed to lose more weight in order to look good however my PT told me I didn't need to lose any more weight and advised me to eat more if I wanted to see better results so I went from 800 calories to 1800 calories which was amazing as I could eat more and not feel guilty. 

I feel much more energised and I am happy I started it and didn't give up!

I was obsessed with cardio and did no weight training, which made me frail, but Sophie changed my view on exercise and now I just do weight training.

I saw big results within weeks of training with her. Overall she had a big impact on my transformation as she made me stronger and changed my view on exercise and food.

What was the biggest lesson you learnt about yourself during your incredible fitness journey?

To control my portions and treat myself once a week. As well as to keep healthy and hit the gym at least 3 times a week.

What you have achieved takes a lot of dedication and motivation, how did you maintain this?

I maintained by controlling myself and having average portions rather than large portions. I also swapped junk food with healthy food. I also eat small meals throughout the day rather than eating 3 big meals.

This prevents me from overeating and keeps my metabolism humming along. My before and after pictures kept me motivated too.

Rahima Before and After

How has your fitness journey impacted your friends and family?

My fitness journey impacted my friends and family as they said I'm an inspiration and many of my family and friends joined the gym after they saw my transformation.

Getting to your food now, what was the most shocking thing you learnt about your before diet?

My before diet made me feel lethargic and it was destroying my body, it made me unhealthy and sluggish. I ate whatever I craved - chocolates, take always, fizzy drinks…

How did your diet change when you decided to undergo a transformation?

I cut out junk and sugary food; this made me energetic I started adding lots of fruit and veg. I started eating lean protein, which I purchase from Muscle Food. I learnt a lot about nutrition over time and started prepping my meals.

Did you, or rather do you, allow yourself cheat meals?  If so, what's your biggest foodie weakness?

I allow myself a cheat day once a week so I don't end up binging on junk later on. My weakness is biscuits - I love them I could eat a packet without realising.

Three must have munchies in your Muscle Food basket…

  • Chicken breast - gets me my protein 
  • Chocolate protein balls - helps me stay away from junk food
  • Protein cookie
Musclefood Must Haves

Did you use any supplements?

No I didn't use any supplements during my weight loss but I recently purchased protein shakes from Muscle Food to drink before my workout to give me a sustainable amount of energy.

Having dropped an amazing 5 dress sizes, do you sometimes wish you began this journey sooner?

Yes I wish I began sooner as I feel so much more confident and amazing now. I feel much more energised but I am happy I started it and didn't give up. 

How would you describe your relationship with exercise and food now?

My relationship with food and exercise is amazing. It takes a lot of dedication when it comes to food, as I have to prepare my weeks meal in order for me not to eat anything unhealthy.

My exercise has changed throughout as I started off with constant cardio now I do weight training to become stronger and leaner

A little birdy told us you're now planning on becoming a PT - why?

Rahima After Transformation

I want to become a PT as I saw big progress within myself and I want to help others achieve their goal. It would make me happy seeing someone else reach his or her goals.

You've proven that hard work and dedication pays off - but what three tips would you give to aspiring transformers?

  • Never give up even if you aren't seeing results, they take time. 
  • Write down what you eat as this helps you keep track and it helps you stick to your goal
  • Reward yourself once a week.

Now that you've achieved your weight loss - what's your next fitness goal?

I want to be lean and strong. My goal is to build some muscles and get the lean look.

Is there anything else you'd like to add?

No matter what don't even give up!

Muscle Food Final Thoughts

Every transformation story featured on Muscle Food outlines that a good diet and a good workout plan are essential to achieving the results you desire. All transformation stories, exercise routines and diet plans are provided by the customer and have not been checked by a nutritionist or doctor. Results may vary for different individuals.