MANY OF US put a lot of work into maintaining what the unforgiving internet would call a ‘mid’ physique. We do a few gym sessions every week, go on a few runs, try to eat relatively clean without cutting out the occasional indulgence. And for the most part, we maintain a physique that we’re somewhat satisfied with. But deep down, we know that if we really committed to something, we could likely achieve far loftier goals.
It’s a situation that might sound familiar. It’s one that Sydney dental ceramist Yugo Hatai found himself in for a long time, when he was “coasting along without structure, goals or accountability.” But then something changed. Hatai didn’t want to be coasting along anymore, he wanted to see what he was truly capable of.
Hatai committed to a more structured routine. He joined a new gym, sought the guidance of a trainer, and held himself accountable for things he would’ve let slip by in the past. As a result, he lost 8kg, increased his lean body mass, and cut his body fat percentage by more than half, going from 24.6 per cent to 10.6 per cent in just 12 weeks.
Here, Hatai breaks down his transformation journey – the starting point, training advice, the small things that made a difference – in his own words.
“My turning point came after a six-month period where I stopped training altogether. Life became increasingly busy, and although I had trained consistently for over 15 years, I lost momentum and stepped away from the gym. The physical consequences were clear when I looked in the mirror, but even more confronting was the mental fog and lack of drive I started to feel.
Physically, I was nowhere near my potential. After taking a six-month break from the gym, I had lost definition, strength and energy. I could feel the difference in how I moved, how I looked, and even how my clothes fit. Mentally, I was functioning, but far from thriving. Without a clear goal or structure, I felt like I was drifting. There was a sense of dissatisfaction that lingered beneath the surface, despite being successful in my work. I knew I needed more than a routine fix – I needed a complete reset.
That was my low point. I realised I had been coasting along without structure, goals, or accountability. I decided I didn’t just want to get back into shape, I wanted to raise the bar. I began searching for the best transformation gym in Sydney, and that’s how I found Ultimate Performance. That decision marked the beginning of a new chapter where I redefined what high performance meant for me, both in and out of the gym.
I started doing three focused training sessions per week at UP, while also strictly tracking my macros on a keto diet and hitting consistent step targets (over 20,000 steps daily). I’m a business owner with a demanding schedule, so making this work meant integrating everything into my daily routine. At the gym, the focus was on progressive overload, posture and tempo. I also did infrared sauna sessions three times weekly.
Surprisingly, it became enjoyable. I started treating the process like a game of optimisation. That shift made all the difference. I saw my body fat drop from 24 per cent to 10 per cent while gaining visible muscle definition and strength. More importantly, I felt sharper, more focused, and in control both physically and mentally.
Before the transformation, my meals were unstructured and largely driven by convenience. I often relied on Uber Eats, skipped proper meal planning, and occasionally indulged in junk food. Nutrition wasn’t a priority and I wasn’t tracking anything. There was no consistency in my intake.
That changed completely during the transformation. Every meal was accounted for. I followed strict macro targets set by my trainer, Daniel Maratta, and because I didn’t cook, I sourced my meals from Bondi Meal Prep and My Muscle Chef. I also used collagen-based protein shakes and carefully selected snacks that fit my plan. Timing, quality and quantity were all dialled in.
I didn’t do this to impress anyone, I did it entirely for myself. As someone who works in high-end cosmetic dentistry, where I help others enhance their facial aesthetics, I believe it’s important to also present myself at a high standard. My patients often have high expectations, so I hold myself accountable to look sharp and professional. I think that reflects both through my work and the values I live by.
Since my transformation I’ve become mentally sharper, emotionally more resilient, and my energy levels are consistent all day. My focus at work has never been better. I used to rely on alcohol to unwind, and now I thrive without it. I’ve found that discipline is more important than motivation, and that structure wins. My trainer helped me understand that consistency and data-driven tracking can outperform raw intensity. I also learned that results come not from doing more, but from doing better.
I intend to maintain the physique I’ve achieved, keeping my body fat around 10 per cent. It’s not just for aesthetics, it’s a reflection of the discipline and high standards I hold myself to in every area of life.
