Programme: Private Weight Loss

When Lee first came to see us, there was a sense of desperation. “When I weighed myself a few months ago, I was in shock. I was embarrassed, I could have cried”, he confessed. He was stuck in a rut, didn’t know how to fix his problems. “I couldn’t see a way out”, he told us. He wanted to lose a lot of weight, reduce his blood sugar levels and reduce his blood pressure, for both of which he was on medication.








3 months


The first activity in Lee’s programme was our ‘Set up for Success’ induction. This comprised:

  • Taking dozens of measurements and photographs to benchmark Lee’s starting point.
  • Looking at Lee’s daily activity levels and benchmarking his daily calorie expenditure.
  • Setting a goal. Lee wanted to lose 3 stones.
  • Setting a level for his calorie intake. We set this at 2,750 a day.
  • Providing a meal breakdown by calories and macronutrients, as well as guidance on food intake.
  • Constructing an exercise programme consisting of cardiovascular exercise, weight training and posture correction.

Main problem was being majorly overweight – I was embarrassed… I couldn’t see a way out.

Here’s what we did to help Lee:

  • We showed him the daisy chain effect on his weight graph and explained how his choices were affecting his progress.
  • We gave Lee some information about the effect of certain foods on his physiology – sugar and alcohol in particular.
  • We explained that nutrient dense, calorie sparse food is the best choice.
  • We explained the benefits of slowly digesting food on his weight loss and diabetes.

We suggested some swap outs for some of the things he was eating. For example:

  • Rather than having a beer every round, perhaps an alcohol free beer every other round.
  • We introduced Lee to calorie free sweetener and gave him some food ideas to try that still have that feeling of reward, such as raspberry ice-yog.
  • Helped Lee understand the calorie content of takeaway food. Home made versions allow better control of fat and sugar.


It’s always important at the beginning of a programme to keep a frequent dialogue with the client to enable them to settle into a new lifestyle quickly. We made the following observations and took the following actions:

  • Lee’s lifestyle changes took time. The early part of the programme coincided with a period of social events at the weekends. Lee was very much an all or nothing guy. Lots of beers and takeaways. Initially, he found it a challenge to change this pattern, as evidenced by the daisy chain effect on his weight loss graph (below).
  • Lee looked at food and alcohol as a reward. Beers and a takeaway at the end of the day were his reward for the hard work he was putting in during the day.


The exercise programme had the following elements:

Cardiovascular exercise to

  • Strengthen his heart, lungs and vascular system.
  • Improve his ability to burn fat as a fuel
  • Improve his health markers
  • Burn some extra calories

Weight training to

  • Enable him to maintain or increase muscle whilst losing weight.
  • Provide a metabolic cascade of beneficial fat loss effects.
  • Increase his functional strength for everyday life.

Posture correction training to

  • Enable Lee to hold himself more confidently and perform better in everyday life.
  • We stretched Lee where he was tight and strengthened him where he was weak.


We gave Lee a detailed calorie and macronutrient breakdown of all the meals he should eat in a day. We asked him to log his food intake so we could see how he was getting on and spot any problems. Recognising that this kind of structured food intake is a challenge for people to start with, we asked Lee to first and foremost hit his daily calorie target. After that, we asked him to hit his meal targets and daily macronutrient targets. Then, even better results would follow.

No food was banned as long as Lee hit his targets. However, we made sure Lee understood that some food choices would hinder his progress and explained the kind of choices that would make the weight loss easier and keep progress on track.

When I lost the first stone… the feeling was… I can’t tell you! Emotional, euphoric, amazing!



Lee - before programme


Lee - post programme


You’ll see from the before and after photos that Lee’s posture improved significantly.

Client health markers

Health markers

Lee went from diabetic to normal blood sugar and from pre-high blood pressure to normal blood pressure. We measured a number of other markers. Take a look at Lee’s stats

Lee weight graph

Weight loss

Lee lost 39 pounds. So why did he miss his target of 42 pounds? First of all because of some deviations in his lifestyle choices but mainly because of the wisdom tooth operation that came near the end of the programme. The subsequent infection was so painful and debilitating that he was unable to exercise or even undertake the physical aspects of his job for almost 3 weeks.

Lee strength progression

Strength gains

Here are some of the gains in Lee’s key lifts. There are certain lifts that we regard as essential to any lifting programme, such as the deadlift and squat. Lee got stronger in these lifts week on week


General wellbeing

Lee reported himself that he had a lot more energy, a lot more get-up-and-go, improved sleep, improved mental function. This transferred into his family life where he was able to take part in family activities once again, much to the delight of his family.


We’d like to boast that Lee’s success was entirely down to us. That couldn’t be further from the truth. Lee’s massive improvement was all down to Lee himself – his drive and determination to succeed. Whilst we helped him maintain his motivation and provide the accountability that he needed, the driving force was all his.

“I felt like I was 25 again! We do stuff as a family together again – I couldn’t recommend the training enough. It was enjoyable, different, mixed up… it was about my whole lifestyle.”

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