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.

The First 30 Days of Fat Loss: What Matters (And What Doesn’t)

ianwoodsc
1 day ago
3 min read

The first 30 days of fat loss are where most people either build momentum, or fall off the wagon completely.

Not because they “failed”, but because they focused on the wrong things.

If you’ve ever started a fat loss phase full of motivation, only to feel confused, frustrated, or second-guessing yourself within a few weeks, this article will save you a lot of time and stress.

This is what actually matters in the first month of fat loss, and just as importantly, what doesn’t.

Why the First 30 Days of Fat Loss Are So Important

The first month isn’t about perfection.

It’s about:

Building belief
Creating early momentum
Proving to yourself that this can work

Early progress drives motivation. Motivation drives consistency. And consistency is what creates real fat loss over time.

Handled well, the first 30 days of fat loss set you up for months of progress.Handled badly, they lead straight back to the all-or-nothing cycle.

What Actually Matters in the First 30 Days of Fat Loss

1. A Small, Sustainable Calorie Deficit

You do not need an aggressive diet to start losing fat.

For most people, a ~10% calorie deficit is enough to produce:

Around 0.5kg per week
Visible changes over the first month
Minimal disruption to energy, mood, and training

This matters because the goal of the first month of fat loss isn’t to suffer, it’s to find a process you can repeat consistently for long enough for it to work.

2. Focusing on 2–3 Low-Hanging-Fruit Actions

One of the biggest mistakes people make when starting fat loss is trying to fix everything at once.

In the first 30 days of fat loss, progress usually comes from just a few key actions:

Increasing protein intake
Reducing mindless snacking or liquid calories
Creating slightly more structure around meals

These “boring basics” drive most of the results early on.

Complexity can come later, if it’s needed at all.

3. Understanding What Progress Looks Like Early On

This is where many people panic unnecessarily.

In the first month of fat loss, progress doesn’t always show up as:

Perfect weekly scale drops
Linear results
Immediate visible changes

Instead, you might notice:

Reduced bloating
Better training performance
Clothes fitting differently
Improved appetite control

The scale will move, but not always predictably. That’s normal.

What People Overestimate in the First Month of Fat Loss

4. Precision Over Consistency

Calories don’t need to be exact.

In fact, obsessing over perfect numbers often:

Increases stress
Reduces adherence
Leads to burnout

This is why many coaches (myself included) use calorie and protein ranges, not fixed targets, especially in the first 30 days of fat loss.

Good enough, done consistently, beats perfect done briefly.

5. How Much Training You Need

More training is not always better — especially early on.

In the first month of fat loss:

2–4 well-structured sessions per week is plenty
Strength maintenance is a success marker
Recovery matters more than novelty

Fat loss is driven primarily by nutrition. Training supports it, it doesn’t need to dominate your life.

What People Underestimate in the First 30 Days of Fat Loss

6. Hunger Takes Time to Settle

Hunger often feels worse before it feels better.

Why?

Appetite hormones lag behind calorie changes
Protein and fibre habits take time to stick
Stress and poor sleep amplify hunger

Feeling hungry early on doesn’t mean fat loss “isn’t working”. It usually means your body is adapting.

7. The Impact of Sleep, Stress, and Daily Movement

Steps, sleep, and stress management don’t sound exciting, but they matter hugely in the first month of fat loss.

Low steps + high stress = harder fat loss

Better sleep + regular movement = easier fat loss

These factors often explain why two people eating similar calories get very different results.

Common Mistakes That Ruin the First 30 Days of Fat Loss

Slashing calories too aggressively
Adding excessive cardio too quickly
Constantly changing the plan
Expecting perfection

Trying to “speed it up” is usually what slows fat loss down.

What Success Should Look Like After 30 Days

If the first 30 days of fat loss have gone well, you should have:

A clear routine you trust
Confidence in portion sizes and food choices
Predictable weekly habits
Early, measurable progress

Not exhaustion. Not burnout. Not resentment.

Those come from pushing too hard, too fast.

Final Thoughts: Fat Loss Is a Process, Not a 30-Day Challenge

The first month isn’t about finishing fat loss.

It’s about starting it properly.

If you can build calm, repeatable habits in the first 30 days of fat loss, the next 60–90 days become significantly easier, and far more successful as a result.

This is exactly how I coach clients across the UK, including busy professionals and parents who want results without extremes.

If you want help setting this up properly, without the all-or-nothing approach, you’re in the right place. Check out my Start With 6 Challenge here.