Programme: Private Weight Loss

Ray came to us looking for a complete overhaul. “My goals were to lose weight, become physically fit again and, ideally, reverse my type 2 diabetes, which I’d heard was possible but most GPs say is not possible,” he revealed when reflecting on where he started. “I’ve lost over two stones in weight. Really importantly, I have reversed my type 2 diabetes which is absolutely fantastic, I’m over the moon about that,” he pronounced just after his final workout. “I will be eternally grateful for the part Life Force Fitness has played in saving my life”

Ray’s initial goal was to get to 12 and a half stone


2 Stones


28% to 21%




6 months


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

  • Taking measurements and photographs to benchmark Ray’s starting point.
  • Benchmarking his daily calorie expenditure.
  • Setting a goal. Ray wanted to get to 12 and a half stone.
  • Setting an initial level for his calorie intake. We cut calories and assumed a calorie burn from exercise.
  • Providing coaching on food intake. This included food theory and diet construction.
  • Constructing an exercise programme consisting of weight training and cardiovascular exercise.


We keep a constant dialogue with clients to enable them to get the most from the programme. With Ray we made the following observations and took the following actions:

  • Ray made lifestyle changes almost immediately, modifying his diet and taking daily exercise.
  • He was ahead of target straight away and remained so for the whole programme.
  • Ray remained committed to his new lifestyle throughout the programme, buoyed by his reducing weight, improved health markers, improved fitness and functional capability


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 and resting heart rate.
  • Burn some extra calories.

Weight training to

  • Enable him to retain muscle whilst losing weight.
  • Provide a metabolic and hormonal cascade of beneficial effects.
  • Improve his movement, posture and functional capability.
“If you are focused, determined, self disciplined and committed, and with the expert support and advice of this programme, then you can achieve the impossible.”


Before   After

Ray - before and after side.

Before   After

Ray - before and after front

Weight loss

Ray lost 2 stones in weight, five and a half inches off his waist and 1.6kg of visceral fat

Ray weight loss graph

Health markers

Ray was ahead of target from the outset and remained so throughout the programme. His adherence enabled him to reverse his type 2 diabetes and reduce his cholesterol to 3.6.


Ray improved his mobility, posture, movement and fitness considerably. As you can see from the photos and videos, Ray achieved excellent fitness, especially considering he had been sedentary for 18 years.


Ray lost 2 stones in 6 months. He improved enormously his flexibility, his movement, his posture and his fitness. He even reversed his type 2 diabetes. Ray concluded, “I’ve achieved something that I’d hoped I would achieve, didn’t think I would, but I’ve got there, I feel great and I’ll be eternally grateful to Life Force Fitness for the support they have given me”.

“The whole programme has been totally life changing for me”.

To hear more of Ray’s story, take a look at this longer version of Ray’s Testimonial

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