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 for Weight Loss? A Practical, No-Nonsense Guide

15 minutes ago
3 min read

Ask ten different sources how much protein for weight loss you need, and you'll get ten different numbers.

The truth is simpler than most of the noise suggests, and getting this one macro right does more for hunger, energy, and results than almost anything else you can change.

Why Protein Matters More Than Any Other Macro for Weight Loss

Before getting into how much protein for weight loss you actually need, it's worth understanding why it matters so much in the first place.

Protein does three things that directly support weight loss:

Keeps you fuller for longer than the same number of calories from carbs or fat, which makes staying in a calorie deficit far easier
Protects muscle while you're losing weight, so more of what you lose is fat, not muscle
Has a higher "cost" to digest than other macros, meaning your body burns slightly more energy processing it

None of these are marginal effects. For most people struggling with hunger while trying to lose weight, low protein intake is the single biggest hidden culprit.

So, How Much Protein for Weight Loss Do You Actually Need?

As a practical range, most people aiming for weight loss do well somewhere between 1.6-2.2g of protein per kg of bodyweight, though this varies by individual size, activity level, and goals.

In real terms, that often lands women somewhere around 100-140g of protein a day, and men 140-180g of protein a day.

Enough to genuinely change how full and satisfied you feel, without needing to eat unrealistic amounts of any single food.

Practical Ways to Hit Your Protein Target

Knowing how much protein for weight loss you need is only half the equation. Actually hitting it consistently is the real challenge for most people.

A few practical approaches that work for clients of Start With 6 are:

Protein at every meal, not just after training. This spreads intake out and keeps you full throughout the day, not just post-workout
Lean sources you don't get bored of. Chicken, fish, eggs, Greek yoghurt, tofu, protein powder as a top-up, not a replacement for real food
Front-load breakfast with protein. A high-protein start makes the rest of the day noticeably easier to manage

The Kids'-Leftovers Problem

Here's something rarely mentioned in generic protein advice: if you're not eating enough protein, you're far more likely to find yourself finishing off half a sandwich, a few chips, or a nugget your child left on their plate.

Not because you're undisciplined, but because you weren't properly full to begin with.

Getting your protein target right doesn't just help with macros on paper, it removes a huge amount of the reactive, "I don't even know why I'm eating this" grazing that derails a lot of otherwise good days.

Do You Need Protein Powder to Hit Your Target?

No. Protein powder is a convenient top-up, not a requirement.

If whole food sources cover how much protein for weight loss you need, that's completely fine.

It's useful for people who struggle to hit their number through meals alone, or who want a fast, low-effort option on busy days.

Common Questions About Protein and Weight Loss

Is there such a thing as too much protein? For most healthy adults, protein intake within a sensible range (roughly up to 2.2g/kg) isn't a concern. Extremely high intakes beyond this offer diminishing returns rather than added risk for most people, but there's rarely a need to go that high anyway.

Will eating more protein make me bulky? No. Building noticeable muscle requires a calorie surplus and significant training volume. Protein alone, especially while in a calorie deficit, supports maintaining the muscle you already have, not adding substantial new muscle.

What if I don't like tracking protein specifically? A simple shortcut is aiming for a palm-sized portion of protein at every meal. It won't be as precise as tracking grams, but it gets you most of the way there with far less effort.