Walking to lose weight: How Sam transformed from “fat guy” to slim and suave

Sam Was a Fiend For Sugar

Sam Kimber, 36, was sick and tired of looking and feeling terrible, and the time came when he just couldn’t keep saying things like … “it’s a bad angle” when he found a photo of himself embarrassing. His self-esteem was low, his fitness was poor, and he often had back, ankle, and knee pain from inactivity.

“My resting heart rate was always around 100bpm, and I was eating poorly – daily energy drinks, soft drinks, bad food regularly (I was a fiend for sugar),” Sam admits. There wasn’t one particular ‘moment’ where he decided he needed to change but having to buy 3XL shirts sure was the kick in the right direction.

“My whole life, I’ve always been ‘the fat guy’ and I knew I always had it in me to change, but I never committed. It was around July 2021 in the middle of lockdowns that I actively started trying to change, but I didn’t really kick into gear until September that year.”

Sam’s Journey To A Healthier Life

Since the gyms reopened at the end of October 2021, Sam hasn’t looked back. His goal was always to be around the 174lbs / 79kg mark.

“I live in a great part of Melbourne where there are plenty of places to walk, so I’ve been doing a lot of walking and now as I’m getting more fit, I’ve also been adding running into my training, which has increased from about 15 seconds to nearly 2 minutes!” he excitedly says.

“At the start, I’d do a couple of 6km walks per week as well as 2 gym sessions (weight training) and a bit of bike work. This has now increased to 6 days per week overall with 3 weight sessions and a lot more walking, I walk at least 3km a day now.”

Sam trains at Snap Fitness South Yarra, and he is grateful for all the motivation that has come with his training.

“Emma and the crew there have been incredible with how much they celebrate both mine and everyone else’s successes at the gym, it’s been a huge factor,” he said.

Combining walking and gym work with proper nutrition has also been a strong factor in Sam’s transformation. He’s ditched energy and soft drinks for water, and now meal preps to ensure he has full control of what he consumes.

“This has stopped me from falling into the temptation of just getting take-away food as the easy way out if I haven’t made lunch,” he says.

walking to lose weight

Numbers Don’t Lie

Sam’s Evolt 360 scans show his incredible transformation, with comparisons done on 3 December 2021 and 25 May 2022.


Measurement Before After
Weight (kg/lbs) 104.4 kg 86.6 kg
Subcutaneous Fat Mass (kg/lbs/%) 28.0 kg 19.9 kg
Visceral Fat Area (cm2) 188.0 cm2 124.0 cm2
Visceral Fat Level 16.0 12.0
Total Body Fat % 34.3 % 27.3 %
Lean Body Mass (kg/lbs) 66.0 kg 62.5 kg
Skeletal Muscle Mass (kg/lbs) 36.2 kg 34.6 kg
Protein (kg/lbs) 12.8 kg 12.8 kg
Bio Age 42 39



The Evolt Scans

Before joining Snap Fitness, Sam had never had a body scan before.

“I only wish I was able to do it way back when I was 118kg…those results would be even more insane,” he recollects.

“When it comes to the Evolt 360, I absolutely love the stats and how simple it is. It shows you so much key information which really helps you focus on what you need to do; it’s so cool when the results are so big too!”

“One of my favorite parts about the Evolt 360 was the fact it was incredibly simple to use. All the data is accessible and easy to track.”

“Having scientifically validated data right at my fingertips is so important, especially now that I have 2 data points to refer to. I’m looking forward to my next scan as I’m now almost at my target, and I’m very interested to see where my target of building muscle and lowering the fat percentage is at.”

Spreading The Word

With Sam’s successful journey changing his health and fitness, he has some words of wisdom to anyone who might be on the edge of deciding whether or not to start.

“Without sounding cliché, it really is about hard work and does require a complete turnaround, especially if you are someone like me who was lazy and demotivated,” he says.

“It’s so easy to just sit down on the couch, gorge on a bag of chips and stay there; developing strong exercise and food habits takes a lot of work, and you will have times where you trip up – but that’s fine. It’s a long road ahead, so there’s no reason to let yourself spiral”.

“It’s a massive mental game, but the moment you start to see the results and keep going, the momentum you build eventually becomes natural”.

“And it’s 100% worth it.”

To learn more about your body and for personalized macronutrient and supplement recommendations  Download the Evolt Active app and search for your nearest Evolt 360 Body Composition Scan location.

For more information about purchasing an Evolt 360 for your business visit www.evolt360.com/contact or request an information pack below.






A Starting Point. Because the number one reason members quit a gym is that they don’t use it enough, Evolt gets them motivated by providing a baseline measurement of the overall fitness. This motivates them to improve and provides an easy-to-understand measurement of their progress.


Better Nutrition. By using the free Evolt app, your clients can easily monitor the macronutrient breakdown that is updated with each scan. It takes the guesswork out of a nutrition plan.


Easy Reporting. Through Evolt Insights, our cloud-based reporting program, trainers have easy access to member profiles, allowing them to monitor their workouts and progress. It also facilitates automated Club Challenges.


Recurring Revenue. Evolt 360 actually creates a third revenue stream after membership dues and personal training fees. Do the math: If you add just $20 per month to your base membership for one scan a month, each client adds up to an additional $240 a year — $4800 a year for getting as few as 20 clients on the machine.


Unique Lead Generation. You can take your Evolt 360 out of the club to special events. Think health and wellness fairs, senior centers and recreation programs! The lead generation opportunities are limited only by your staff’s imagination.


Training for Trainers. We don’t just send you a box and leave you on your own. Evolt provides a proven on-boarding program for all new clients to make sure everyone understands the process and the science. Your success is our success.


Backed by Science. Evolt 360 is the exact opposite of a one-size-fits-all product. Its science accounts for the unique and personalized characteristics of every individual. Just like your club should!


And one more thing: Scientific literature has written time and time again that there is no such thing as a direct measure of body composition — except in a post-mortem dissection of a cadaver. Scientific validation of BIA technology has proven the use of specific algorithms that consider age and gender to improve the accuracy of body composition measurement. The Evolt 360 takes that even further by incorporating five specific personalized variables – height, weight, gender, age and impedance – to provide the most accurate body composition measurement for any individual.

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