In the first 3 weeks I noticed a difference. By week 20, I had burned 12% body fat and lost 20 pounds. The best part? I increased my lean muscle and my clothes have never fit better.
Trained by Stuart−12% body fat · −20 lbs in 20 weeks
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Strength & Longevity
Dr. Risto F. — Strength & Longevity Results at 63, Toronto
9% body fat at age 63. Deadlift at 1.85× bodyweight. Weighted chin-ups. 18 months training with Stuart at Arzadon Fitness, King West Toronto. A physician who values science-based coaching.
9–10%
Body Fat
1.85×
Bodyweight Deadlift
63
Age
18 mo
Duration
How a 63-year-old physician built elite body composition — longevity strength training, Toronto
Dr. Risto came to Arzadon as a physician researcher — someone who reads the methodology before buying the result. At 63, the goal wasn't just aesthetics. It was the physiological markers that predict the next 20 years: body fat percentage, strength-to-bodyweight ratio, cardiovascular fitness, movement quality under load. He wanted a program built around data, not template.
Stuart built the programming around compound strength movements — deadlift, squat, weighted chin-ups — with progressive overload tracked over 18 months. For older athletes, heavy compound movements do more than build muscle: they maintain bone density, support testosterone, and improve insulin sensitivity. Body composition was tracked regularly. The numbers moved consistently in the right direction.
At 63, Dr. Risto has never been leaner — 9–10% body fat, a physique he describes as visibly muscular with strangers noticing unprompted. Deadlift at 1.85× bodyweight. Weighted chin-ups. Shoulder-to-waist ratio of 1.46. These are outcomes most training programs wouldn't frame as a realistic goal for a 63-year-old. The science-based approach that drew him in is the same one that produced them.
“As a 63 year old, I have never been leaner and look noticeably muscular. It is the best investment you will ever make in your physical and mental well being.”
— Dr. Risto F., Google Review · 5 stars
Program
Long-Term Strength & Body Composition · 18 Months
Trainer: Stuart
Why It Worked
Why strength training for longevity requires data, not just effort
VO2 max is the single strongest predictor of all-cause mortality — stronger than smoking, diabetes, or hypertension. Heavy compound movements (deadlift, squat, press) build bone density, support testosterone, and maintain muscle mass through the decades where most people lose it. Combining both — cardiovascular fitness and functional strength — is the protocol that produces longevity outcomes. VO2 max is tested at intake and tracked as training progresses.
For older athletes, InBody 770 bi-weekly scans track lean mass preservation with particular attention: muscle loss accelerates after 50 at a rate of roughly 1% per year without adequate resistance training. Getting to low body fat at 60+ while maintaining or building lean mass requires precise nutrition, progressive loading, and consistent measurement. These are the inputs that separate a program from a commitment.
9% body fat at 63. Your timeline starts now.
Every program begins with a diagnostic assessment. Book your free consultation and map what’s actually possible for your body.
More from Stuart’s clients
Long-term results, verified by data
Review 1 of 5: Michael Da Silva
Common Questions
How much does a personal trainer in Toronto cost?
At Arzadon Fitness, most clients invest from $387/month. This is an all-inclusive model that provides 24/7 facility access, personalized programming, nutritional architecture, and 1-on-1 coaching sessions. Unlike traditional gyms, we do not charge hourly per-session fees, ensuring our focus is entirely on your results.
What makes Arzadon different from other gyms in downtown Toronto?
We are Toronto's most data-driven personal training gym. We track over 40 data points per client, including VO2 max, biosignature, and InBody scans. Furthermore, our trainers are compensated based on your outcomes, not the hours they log. We focus on one metric: your result.
Do you offer personal training for women in Toronto?
Yes. We specialize in female fat loss and body recomposition. Our coaches, including those certified as Female & Male Transformation Specialists by the Clean Health Institute, design adaptive nutrition and hormonal strategies specifically tailored to women's physiology.
What is biosignature testing and why does it matter?
Biosignature Modulation is a scientific approach to spot reduction and body composition. By measuring specific skinfold sites, we can identify hormonal imbalances (like cortisol or insulin resistance) and create targeted nutritional and supplement protocols to accelerate fat loss.View our assessment process →
Where is Arzadon Fitness located in Toronto?
We are located in the heart of King West at 460 Richmond St W, Suite 100, Toronto, ON M5V 1Y1. Our private, state-of-the-art facility is designed for focused, distraction-free training.
How long until I see results with a personal trainer?
With our precision assessments and 12-week periodized programming, clients typically see measurable changes within the first 14-21 days. Significant transformations (like losing 20+ lbs or dropping 5-8% body fat) are routinely achieved in 12 to 16 weeks.
Do you offer gym memberships without personal training?
No. Arzadon Fitness is a private personal training studio, not a public gym. Every client works with a dedicated coach. This ensures accountability, proper technique, and measurable outcomes — none of which are possible in an unsupervised gym environment.
What is VO2 max and why should I care about it?
VO2 max is the maximum rate at which your body can consume oxygen during exercise. It is the single best predictor of cardiovascular health and longevity. We test VO2 max as part of our baseline assessment and track improvements over time.Learn about VO2 max testing →
Do you offer VO₂ Max testing in Toronto?
Yes. Our Clinical VO₂ Max Diagnostic is available at our King West studio for $177. It uses the VO₂ Master Analyzer to measure your aerobic capacity, set custom heart rate zones (Z1–Z5), and map fuel source utilization. Results are delivered same day with a written summary.Book VO₂ max testing →
What is the minimum commitment at Arzadon?
Our transformation programs run 12–16 weeks — that’s the minimum window required to produce meaningful, measurable results. If you’re not ready for a full program, our Hybrid Coaching package offers a month-to-month model starting at $387/month with no lock-in contract.