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.

How Much Protein Do I Need? The Truth (And Why Everyone’s Confused)

5 days ago
2 min read

“How much protein do I need?”

It’s one of the most searched nutrition questions, and one of the most overcomplicated.

Between social media, supplements, and high-protein products, it’s no surprise people feel confused.

So let’s simplify it.

Here’s the truth about how much protein you actually need, especially if you’re over 35 and trying to lose fat and build muscle.

Why Protein Is Everywhere Right Now

Protein has become the star of nutrition advice, and for good reason.

Adequate protein intake:

Supports muscle retention
Improves satiety
Helps with recovery

But like most trends, it’s been taken too far.

How Much Protein Do I Need? (The Simple Answer)

For most people I coach, a realistic and effective target is:

1.5–2.0g of protein per kg of bodyweight per day

That’s it.

If someone’s intake is currently very low, we don’t jump straight there, we meet them where they’re at and build up gradually.

Protein targets should support adherence, not create stress.

Why More Protein Isn’t Always Better

There’s a point where increasing protein further:

Adds calories
Reduces dietary flexibility
Doesn’t improve fat loss

Fat loss will not occur without a calorie deficit, no matter how high protein intake is.

Protein supports fat loss by maintaining muscle mass and creating satiety, but calories determine fat loss.

The Collagen Protein Problem

Collagen is massively overhyped.

It’s not useless, but it’s not a high-quality muscle-building protein.

If your goal is strength, muscle retention, or fat loss, collagen should never replace complete protein sources.

High-Protein Foods: Helpful or Hype?

High-protein products can be convenient.

But for most people:

They’re expensive
Unnecessary
And often worse than real food

You don’t need specialist products to hit protein targets.

Better Protein Strategy (What I Recommend)

Instead of obsessing over products, focus on:

A variety of protein sources across the day
Getting enough protein at main meals
Prioritising protein earlier in the day

Good options include:

Greek yoghurt
Red and white meat
Fish
Plant-based sides and combinations

The Biggest Protein Mistakes I See

Too little protein at breakfast
Under-eating at main meals
Relying on poor-tasting protein snacks to “top up”

Fix meals first. Snacks second.

Final Thought: Protein Should Make Life Easier

Protein shouldn’t be another thing you stress about.

Get into the right range. Hit it consistently. Move on.

That’s how nutrition actually supports long-term progress. For help with making your nutrition effective but low stress and actionable in your everyday life, check out my next intake of Start With 6.