Tim Smith

Programme: Private Weight Loss

It was Tim’s 60th year and it felt like an appropriate time for him to face up to the challenges of losing weight. But he also was prepared to be patient, to lose weight in a steady, healthy and sustainable way. “I lost just over 20kg, improved my posture, felt better, started to eat more sensibly and ended up with a sustainable approach to fitness and eating,” he said after the first phase. “I’ve really ended up with a way to approach life and food and fitness that I can take forward”


3 stones 3lbs


-9.25 inches


44.1 to 36.4%


8mths +lockdown


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

  • Taking measurements and photographs to benchmark Tim’s starting point.
  • Benchmarking his daily calorie expenditure.
  • Setting a goal. Tim didn’t have a goal in mind initially but we set 100kg as the first target, then kept setting new goals as each goal was successfully met.
  • Setting an initial level for his calorie intake. Tim was not eating enough. We increased calories by at least 1000 per day and made exercise a daily activity.
  • 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 Tim we made the following observations and took the following actions::

  • Tim got into lifestyle changes very quickly, working exercise and good eating habits into his daily life.
  • Tim had an excellent handle on his calorie burn and intake, so was able to accurately adjust his weight loss progress with tweaks to his intake and output.
  • He really used lockdown to his advantage, making daily long walks a mainstay of his routine.
  • In lockdown Tim continued to do what posture and strength work he could despite the equipment limitations.


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 or retain muscle whilst losing weight.
  • Provide a metabolic and hormonal cascade of beneficial effects.
  • Improve his movement, posture and functional capability.

“They showed me that I could change. As soon as they worked with me to help me understand the right [way] forward, suddenly results started to come.”



Tim Smith's before programme photos


Tim Smith's after programme photos

Body stats

Tim lost 9.25 inches off his waist and improved his posture. We improved the stiffness in his movement so he can now do walking lunges and squats where this was previously unachievable.

Chart showing Tim Smiths weight loss

Body composition

Tim lost 20.3 kg, took his body fat from 44.1% to 36.4%, lost 5.3kg of visceral fat and improved his %muscle from 30.5% to 35.4%

Stats showing Tim Smiths changes

Health markers

Tim improved all his health markers. He went from diabetic (blood sugar 6.6) to normal (blood sugar 5.8), improved his blood pressure, BMI and waist-hip ratio.


Tim lost over 3 stones and is still going, this time looking to add muscle. He has found a sustainable way to live his life, to include healthy eating and exercise into his daily routine. At the same time, he has improved his posture and mobility, gone from diabetic to normal blood sugar and taken nearly 10 inches of his waist, including over 5kg of visceral fat.

“They’re supportive, they’re there to help you, they give you good advice, they listen to you, they accept there will be challenges along the way, they’re just there all the time working with you, they’re a good mental support.”

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