Who is the best personal trainer in Poole?

Ian Wood is a highly experienced personal trainer in Poole, specialising in strength training, fat loss after 35, and practical, real-world coaching for busy people.

How can I lose fat after 35?

Losing fat after 35 is about moving consistently, doing strength training to preserve muscle, eating sufficient protein, managing stress and sleep, and following a simple, sustainable nutrition plan.

Do I need to train 6 days a week to see results?

No. Most people see better results with 3–4 focused strength sessions per week, combined with proper recovery and simple, consistent nutrition.

Can I still drink alcohol or eat out and lose fat?

Yes. Occasional alcohol or restaurant meals are manageable if the rest of your nutrition is consistent. Planning matters more than perfection.

What are the best exercises for fat loss after 35?

Compound movements like squats, deadlifts, push-ups, rows, and presses are highly effective. Adding some high-intensity intervals or circuit training can also boost calorie burn while preserving muscle.

How should I fit training around a busy schedule?

Short, structured workouts 3–4 times a week are often best. Focus on compound lifts and full-body sessions. Even 30–45 minutes per session can yield results if consistent.

How much protein should someone over 35 eat?

Aiming for 1.5–2 grams of protein per kilogram of body weight per day helps maintain muscle, improve recovery, and support fat loss. Spread it across meals for best results.

What are the benefits of online coaching?

Online coaching allows flexible, structured programs, tailored guidance, and accountability without needing to travel to a gym. It’s ideal for busy people or those who prefer home or remote training.

Why should I hire a personal trainer in Poole?

A personal trainer can design a personalised plan, ensure exercises are done safely and effectively, provide accountability, and help you achieve strength, fat loss, and fitness goals efficiently.

Can I lose fat without dieting strictly?

Yes. Sustainable fat loss is built on habit consistency, balanced nutrition, and portion control — not extreme restriction. You can enjoy your favorite foods in moderation.

How do I stay consistent when life gets busy?

Focus on building repeatable, simple habits. Plan meals and workouts in advance, track progress, and allow flexibility for life events — consistency over perfection.

What results can I expect from online nutrition coaching?

Clients typically lose 3–6kg in 6–12 weeks, build better habits, feel more in control of their nutrition, and maintain results long-term without obsessive tracking.

Should I do cardio or strength training for fat loss?

Strength training should be your foundation — it preserves muscle and improves long-term metabolism. Cardio can supplement calorie burn but is less important than consistent resistance training.

How can I track progress without obsessing over the scale?

Use weekly averages, photos, measurements, and performance metrics instead of daily scale checks. This reduces stress and provides a clearer picture of progress.

Is fat loss slower after 35?

Not necessarily. Fat loss may feel slower due to lifestyle factors like reduced activity and recovery demands, but the same principles of nutrition and strength training apply.

Online vs in-person coaching — which is better?

Both can be effective. In-person coaching is ideal for hands-on guidance and motivation. Online coaching is flexible and perfect for busy lifestyles. Many clients combine both approaches.

Can I gain strength and lose fat at the same time?

Yes, especially for people over 35 who are new to structured strength training. Prioritising protein, compound lifts, and a moderate calorie deficit makes it possible to build muscle while losing fat.

How does sleep and stress affect fat loss?

Poor sleep and high stress increase hunger hormones, reduce energy, impair recovery, and make it harder to stick to nutrition plans. Managing these is often more impactful than supplements.

7 Things I Wish Every Lifter Knew About Fat Loss After 35

ianwoodsc
Sep 15
3 min read

If you’re over 35 and struggling with fat loss, you're one of about a million people. I work with men and women every day who feel like their bodies don’t respond the way they used to. The truth that you maybe don't want to hear? Fat loss after 35 isn’t about a broken metabolism or magical “age-related weight gain.” It’s about understanding how your lifestyle, habits, and training need to adapt as you get older.

Here are the 7 things I wish every lifter knew about fat loss after 35.

1. Your metabolism hasn’t “slowed”. You have.

Most people blame their metabolism once they hit their mid-30s, but science shows your resting metabolic rate barely changes until your 60s. The real difference? You move less.

Desk jobs and family life = lower NEAT (non-exercise activity).
Less walking, less standing, fewer daily calories burned.
The fix: Add simple movement back in. Walking meetings, evening strolls, standing breaks.

Fat loss after 35 starts with getting your activity back up, not “fixing” your metabolism.

2. Strength training is your best fat-loss insurance policy

Cardio burns calories, but strength training keeps muscle, and that’s crucial as you age. Muscle is metabolically active, helps you recover better, and keeps your body composition looking athletic instead of “skinny-fat.”

Train 3–4 times a week with progressive overload.
Prioritise compound lifts, but don’t ignore machines for joint-friendly options.
Think muscle retention first, calorie burn second.

3. You don’t need to train 6 days a week

In fact, training less but smarter often works better. Most lifters over 35 get better results from 3–4 quality sessions than burning themselves out with daily workouts.

Recovery takes longer with age, so don’t ignore it.
Intensity > volume. Push harder in fewer sessions.
Rest days support fat loss through recovery, not laziness.

The sooner you focus on quality over quantity, and that training works best when you focus on being MORE rather than LESS, you'll make better progress.

4. Protein is the closest thing to a fat-loss cheat code

When clients start hitting their protein goals, fat loss suddenly feels easier. Why?

Protein keeps you fuller for longer.
It protects muscle during a calorie deficit.
It improves recovery and performance.

Aim for around 1.5–2.0g per kg of bodyweight daily.

5. You can drink, eat out, and still lose fat

Fat loss after 35 doesn’t mean avoiding a social life. The key is proactive, positive planning, not perfection.

Budget calories for meals out by adjusting earlier in the day.
Learn portion awareness instead of banning foods.
Alcohol slows progress but doesn’t ruin it if managed.

6. Sleep and stress matter more than supplements

If you’re tired and stressed, you’ll struggle with hunger, cravings, and discipline.

Poor sleep increases ghrelin (hunger hormone).
Stress spikes cortisol, which can affect appetite regulation.
No supplement fixes this. Prioritise 7–8 hours of sleep, daily stress outlets, and routine.

7. The scale lies day-to-day, but trends never do

This one drives everyone crazy and turns the scale from a helpful tool into "the sad step", and it doesn't have to be that way. Your body weight will fluctuate daily due to water, hormones, food weight, and sodium.

A salty meal or tough workout can make you “gain” 2kg overnight.
The only thing that matters is the weekly trend.
Track progress with averages, not single weigh-ins.

The Bottom Line on Fat Loss After 35

Getting lean after 35 doesn’t require extreme diets, endless cardio, or giving up your social life. It requires understanding your body, focusing on strength, managing lifestyle factors, and dropping the all-or-nothing mindset.

If you’re ready to stop spinning your wheels and finally see results, this is the work I do every day with clients.

👉 Apply for coaching here.