Programme: Private Weight Loss

Roland was looking to lose a lot of weight. Although some of his health markers appeared to be ok, at 23 stones 8 lbs he was carrying a significant health risk. Speaking at the end of the programme, he said “I wanted to lose 4 stone over a 12-month period…I’ve gone just over 5 stones…..I’m absolutely delighted”

Roland’s initial goal was to lose 4 stones


5 stones


33% to 38%


13.4 to 6.8kg


12 months


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

  • Taking measurements and photographs to benchmark Roland’s starting point.
  • Benchmarking his daily calorie expenditure.
  • Setting a goal. Roland wanted to lose 4 stones
  • 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 Roland, we made the following observations and took the following actions:

  • Roland 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.
  • Roland embraced and remained committed to his new lifestyle throughout the programme. He has been an enthusiastic evangelist for healthy eating and daily exercise


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 build muscle whilst losing weight.
  • Provide a metabolic and hormonal cascade of beneficial effects.
  • Improve his movement, posture and functional capability.
“It’s just been incredible some of the things I find myself doing, I’m the most surprised person of all”



Roland - before and after side


Roland - before and after front

Weight loss

Roland lost 5 stones in weight, lost 8.5 inches off his waist, straightened up and became a lot more flexible. He was ahead of the curve from the start and ended up beating his target by a stone.

Client weight loss graph

Health markers

Roland lost over a stone of visceral fat from around his organs, reduced his BMI from 43.7 to 34.3 and reduced his waist to hip-to-ratio to below 1.


Roland’s fitness improved tremendously throughout the year. His daily power walks gave him excellent cardiovascular fitness and helped him recover really well between strength sets. His strength increased enormously: he finished on a 121kg deadlift for 2 sets of 7, a sled push of 150kg and a walking lunge with an additional 25kg of weight on his shoulders.


Roland lost an incredible 5 stones over the course of the programme. His fitness, strength, mobility and posture improved enormously and he now has a lifestyle that will see him continue to lose weight and maintain it for life. “We’ve changed our life at home….it’s great fun, and [we] enjoy going out and sharing time together”, he said about his new lifestyle.

“What I’ve taken away from the programme is a complete change at home”

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