Heath Batt Lost 33kgs In 18 Months, Here’s How He Did It

His transformation required both physical and mental strength.

Kirsten Curtis |

The Muscle Mission

Adulthood ain’t a walk in the park. It’s tough – on some more than others.

Heath Batt was in his final year of studies when he underwent two shoulder operations. Following this, the young Capetonian was hit by high levels of stress and insomnia. Along with minimum exercise, this caused him a lot of weight gain and misery. But somehow he dug deep within himself and found a new focus: fitness. In less than two years, he went from heavy to hero. This is his story.

  • Location: Cape Town
  • Occupation: Data Analyst
  • Age: 24
  • Height: 1.82m
  • Weight Before: 110kg
  • Weight After: 77kg
  • Time To Goal: 18 Months
  • Recommended Fat Burning Workout: Hip Thrusters

The Problem

“After both of my shoulder operations, I was rendered physically inactive. I couldn’t perform any activities to help my cause. This, combined with the stress of final-year studies, caused bad habits to form – in terms of diet and sleep – and my situation spiralled downwards until I hit rock bottom. I was the perennial fat kid – an unhappy 110kg mess.”

The Lesson: Rehabilitation is key. And once the rehabilitation is done, you have to adapt your training to account for past injuries, whether by employing different lifts, more resistance training, or something else.

Related: Man Reveals How He Lost 76kgs After His Girlfriend Cheated on Him

The Change

“I knew a change was needed when I saw pictures of myself on social media.

They made me realise the situation I had put myself in. I wasn’t happy, and that was when I made a commitment to myself to do something about it. This is when I contacted my brother – now a Peak Performance coach, and someone who’s been through his own transformation – and asked for help.”

The Lesson: You can’t do this alone. Surround yourself with supportive people. A small,‘family’ gym that focuses on teamwork will ease you into your new lifestyle, and help eliminate your doubts.

Related: How Peter Carvell Lost 43Kgs And Gained A Million Youtube Subscribers

The Strategy

The first step post-operation was to improve my mental approach to exercising. Fear of re-injuring yourself is a reality, and a tough mental barrier to break through. My diet also had to change drastically. I was consuming far too many kilojoules for the level of activity that I was performing, which led to my gradual gain in weight.”

The Lesson: It’s important to identify your mistakes, and find ways to change them for your own benefit. Heath’s coach didn’t only change the way he trained, but also his mentality.

Related: This Man Traded In Bar-Hopping For Barbells And Lost 43Kgs

The Result


After a long arduous journey, I hit my goal weight.

What made me the happiest is that I’d retained a lot of my strength from before the operation, while getting to a better body-fat percentage. I’m more confident now, in myself and in my physical ability.
I even completed the Cableway Charity Challenge. Finishing that event was the proudest and happiest I’ve been in my entire life.”

The Lesson: Making these changes was the best decision Heath ever made; it made him appreciate not being injured, and being able to keep active. Focus on the small wins, and the big wins take care of themselves.


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