12 weeks minimum
Fat Loss
A sustainable approach to reducing body fat, and a documented plan for maintaining the result.
Reduce body fat while maintaining strength, energy levels and a normal social life.
Apply for a place6 of 6 places remain for October.
Approach
Most structured diets produce results. The difficulty is that very few of them can be sustained beyond several weeks, which is why weight is so commonly regained once the diet ends.
This program is built around a rate of progress that can realistically be maintained. Calorie targets are set at a level that remains workable alongside your existing commitments. Protein intake and resistance training are both kept high, so that the weight you lose is predominantly body fat rather than muscle. The plan accounts for restaurant meals, travel and social events from the outset rather than treating them as failures.
Progress is reviewed every week, and adjustments are based on what actually happened during the week rather than what was scheduled.
This program is less suitable if
This program is not appropriate if you are looking for rapid weight loss over a period of weeks. That outcome is achievable, but it is rarely maintained, and it is not the approach used here.
In practice
What a week on this program contains
A general illustration of the structure, using the usual ranges in the research. Your own week is written after the consultation and will differ in the specifics.
- Training
- Three or four sessions of about forty five minutes. Each is built around one or two large movements, a squat or hinge and a press or pull, with two or three working sets taken close to the point where another good repetition would not be possible. Loads and repetitions are recorded every session. Daily walking is set as a step range rather than a cardio session.
- Nutrition
- A calorie target set at a modest deficit, usually around 15 to 25 percent below maintenance, with a protein target in the general range of 1.6 to 2.2 grams per kilogram of body weight. No foods are excluded. Restaurant meals and social events are planned into the week from the start rather than treated as exceptions.
- The weekly review
- Once a week you submit your weight trend, photographs every fortnight, session records and a few sentences on how the week actually went. I reply with what stays, what changes and why. Questions between reviews are answered the same working day.
An example of a weekly review adjustment
Illustrative, drawn from the kind of situation that recurs on this program. Not a specific client.
- What was reported
- Week five. Weight trend flat for two weeks after steady progress. Sessions all completed. Steps down from about 9,000 a day to about 6,000 since a project started at work. Two dinners out, both reported honestly.
- What changed
- Nothing about the food. The step range was restored first, attached to two existing calls in the day, and the dinners were left exactly as they were.
- Why
- The most likely cause was the fall in daily movement, not the meals out. Cutting calories first would have produced a smaller intake with no better result and a shorter fuse. If the trend had not moved after two more weeks, intake would have come down by about 100 to 150 calories.
Not ready to apply? The free guide for this program covers the substance of a first consultation and asks for nothing but an email address.
Apply
Start with Fat Loss
The form takes approximately two minutes. Every application is read personally and answered within 24 hours, including in cases where I believe a different program would suit you better.
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Free resource
A practical guide to fat loss on a limited schedule
A concise guide covering the five factors that make the greatest difference when training time is limited, including what to do in the week you would normally fall off. You will also receive one short email a week on training and nutrition. One click removes you at any time.