I recently had a healthcheck done had one done last year and wasnt really excersizing too much, Do 3, 1 hour boxercise session a week now, started just once a week, increased to 2 and now 3, started in April and Cycle to work each day 10miles a day.
I dont really have a strict diet but have cut out alot of Junk stuff and still drink alcohol.
Height 5ft 11/4 (Im sure Im 6ft though, lol)
Weight last year 84.8kg - Weight now 80.4kg minus 4.4kg
Body Fat was 19.2% is now 16.8% so thats about 4kg of fat
Waist to hip ratio was down - lost 6cm's round waist
Overal Cholestrol level reduced
Hydration level was only 60% at time of test which was a bit low, I had been drinking the night before (Foolishly)
Pretty good though, Im pleased with results.