Adam Collard’s Fitness Journey: From Overweight Teen to Trainer

Adam Collard, known for his appearance on the reality show *Love Island*, underwent a remarkable transformation in his body composition between the ages of 16 and 19. Collard, now a personal trainer and gym owner in Newcastle, UK, reduced his body fat from approximately 44% to 8% within three years, illustrating a significant shift in his health and fitness journey.

Reflecting on his teenage years, Collard shared that he struggled with his weight and self-image, which was compounded by bullying at school. At six feet five inches tall, he felt out of place, describing himself as “one of the biggest kids.” He often turned to binge eating as a coping mechanism, resulting in further weight gain and low self-esteem. “It was a vicious cycle,” the 29-year-old noted, expressing how his relationship with food and fitness began to change at age 16.

A turning point came when a friend encouraged him to join a local gym. This experience ignited Collard’s passion for fitness. “I just fell in love with the process,” he stated, highlighting how the gym’s environment allowed him to see tangible results weekly. Over three years, while his weight remained around 200 pounds, the transformation in his body composition was “astronomical.”

Key Strategies for Muscle Building

Collard attributes his successful transformation to three main strategies that continue to guide his fitness philosophy: practicing progressive overload, focusing on workout quality, and understanding macronutrients.

**Practice Progressive Overload**
Central to muscle building is the concept of progressive overload, which involves gradually increasing the weight or number of repetitions in exercises over time. According to a small study published in the International Journal of Sports Medicine in 2024, novice gym-goers demonstrated similar muscle mass gains whether increasing weight or repetitions. Collard emphasizes the importance of tracking progress, urging individuals to monitor their lifting performance as they would in a professional setting. “Tracking and monitoring progress is big,” he explained.

**Focus on Workout Quality**
Collard stresses that the quality of workouts often outweighs the quantity. He has observed that individuals who train with intensity and proper technique achieve better results compared to those who may spend longer hours in the gym without focus. “It can be a smart way, but that will always trump the lack of effort,” he remarked, indicating that meaningful effort yields superior outcomes in fitness.

**Understand Macronutrients**
In his early fitness journey, Collard experimented with various restrictive diets that ultimately hindered his muscle growth. He learned that to build muscle effectively, one must balance calorie intake with macronutrient composition, particularly emphasizing protein. “I always say to people, the calories are what’s going to make you gain or lose, but macronutrients are what’s going to decide how you do that,” he said. A meta-analysis conducted in 2022 found that consuming 0.7 grams of protein per pound of body weight daily, combined with regular resistance training, is optimal for strength gains.

Collard’s evolution from an overweight teenager to a fitness professional embodies the transformative power of dedication and education in health and wellness. His insights into the importance of balanced nutrition and intentional training continue to inspire individuals on their fitness journeys.

In addition to his work as a personal trainer, Collard has also competed in various endurance competitions, including Ironman events, further showcasing his commitment to fitness and well-being. “I think people undervalue how nice it is to just be fit for life,” he concluded, highlighting the broader benefits of a healthy lifestyle beyond physical appearance.