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 to Lose Weight Without Controlling Every Little Thing

ianwoodsc
Jul 14
3 min read

Let’s talk about something that messes with more heads than anything else: Control. Because when people ask how to lose weight, they often think the answer is to control everything.

And I get it. We’ve all been conditioned to think that confidence and progress come from discipline and precision. That if you want to lose weight, build muscle, or get leaner, you need to obsess over every macro, every workout, every weigh-in.

But what if I told you… that’s the exact mindset that’s been holding you back?

You Don’t Need to Control Everything to Lose Weight

Confidence doesn’t come from abs or biceps. It doesn't come from a single digit bodyfat percentage. Just ask the lean person at the beach whos terrified to eat a proper dinner each evening on holiday. It comes from the feeling that you’re in control, even when life throws a curveball. And that is a game-changer when it comes to how to lose weight in a sustainable way.

Let’s break it down.

The Positive Side of Control (and How It Helps You Lose Weight)

Let’s start with the good kind of control. The kind that builds real confidence.

It's being 3kg heavier than you'd like, 6 weeks before a holiday, and thinking:"No biggie. I know what to do."

It’s seeing the scale jump on a Tuesday and saying:"No biggie. I know what to do."

That’s what real control looks like. Calm. Grounded. Strategic. Not emotional.

It’s how I live. It’s how I coach my clients to live.

Because when you know how to lose weight in a way that fits your real life, not just your MyFitnessPal log, you stop spiralling over every blip.

The best part? That calm confidence sticks around even when you’re not in the best shape of your life. Because you're still in control of what happens next.

When “Control” Becomes Fragile Thinking

But here’s where it flips…

You start trying to control everything:

Every gram
Every calorie
Every weigh-in
Every fluctuation

And when your weight spikes up? You go into detective mode:

“It must’ve been the pasta…”“Maybe it was that biscuit…”“Probably the late protein bar…”

Every fluctuation needs an answer.

Until one day, you don’t have one. And suddenly you feel like you’re failing.

That’s not control. That’s anxiety with a spreadsheet. That’s fragility dressed up as dedication.

Here’s the Truth About Weight Fluctuations

If you really want to know how to lose weight properly, you need to understand this:

Sometimes the scale goes up, even when you’re doing everything right. Sometimes it goes down, after a late-night kebab and three pints.

Why?

Because sometimes…your weight is just being a dick.

It doesn’t always mean something. It’s not always logical. It’s just biology doing its messy, hormonal, salt-retaining thing.

And your job?Is to ignore the noise and stick to your plan.

This is exactly why I ask my clients to weigh in daily. Not to obsess. Not to punish. But to zoom out, to spot trends, not panic over a single number.

Real Client Example: Daily Weigh-Ins That Actually Work

Take Shaun, one of my clients. Over four weeks, he had four scale spikes.

But guess what?

He still dropped 4kg in 4 weeks. (And 5 in 5, now.)

Even with a family holiday.Even with chickenpox running through his house. Even while packing for a house move.

He didn’t spiral. He didn’t need to feel 100% “on” every day.

He just showed up, stayed consistent, and trusted the plan.

That’s how to lose weight without losing your mind.

The Real Goal? Stop Needing Things to Be Perfect

Here's the truth that takes people years to learn:

You don’t need perfect conditions. You need consistent actions.

Because if your fat loss success depends on everything going perfectly…

If one salty meal wrecks your mindset
If one weigh-in ruins your week
If missing your macros makes you start again Monday…

You’re not in control. You’re being held hostage by your routine.

You’re not dialled in, you’re delicate.

But you’re not meant to be delicate. You’re meant to be durable.

You’re meant to be anti-fragile.

So… How to Lose Weight and Stay Sane?

Let me leave you with this:

✅ Zoom out ✅ Track daily, but think long term ✅ Expect randomness ✅ Stick to the plan anyway

Confidence doesn’t come from a perfect day. It comes from showing up in the imperfect ones.

That’s what puts you back in the driver’s seat. That’s how to lose weight in the real world, without stress, self-doubt, or spirals.

Ready to lose weight without the BS? I help real people build real confidence, not through perfectionism and unrealistic plans, but through clarity on what really matters, and how to accumulate imperfect actions day in day out.

When you're ready to stop starting over, I'm here. CLICK HERE to learn more about 1-1 Coaching.