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 Realist 6 Week Fat Loss Plan That Actually Works

ianwoodsc
Aug 25
4 min read

If you’ve ever Googled “6 week fat loss plan” you’ll know the internet is full of cookie-cutter meal templates, brutal workout schedules, and quick fixes that promise the world… but rarely deliver results you can actually maintain.

That’s where my Start With 6 challenge comes in.

Over 100 people have now completed this 6 week programme, consistently losing 3–6kg of body fat and 3–6cm off their waist, all without giving up their social life, cutting out carbs, or tracking every crumb of food.

The secret? It’s focussed on real world actions. It’s about following a clear process, building repeatable routines, and staying accountable.

The people who succeed the most aren’t the ones with the perfect diet, but the ones who understand the philosophy of the programme quickly and focus on what matters in each week of the challenge.

So here’s exactly how I break down a dream 6 week fat loss plan for success in Start With 6.

Week 1: Lay the Foundations

This first week is about committing to the non-negotiables:

Always check in. Always communicate. No ghosting your coach or the group.
Never throw in the towel. If you slip up, don’t chuck it in the “f*ck it bucket.” Just reset at the next opportunity.
Learn the real goal. Calories and macros drive fat loss. Habits, routines, and structures are simply the tools we use to hit those calorie and macro targets, whether you track them or not.

Understand this right in week one, and everything else gets easier.

Week 2: Build Confidence in the Process

By the end of week two, you should:

Be confident your calorie target is correct. Two weeks of evidence (weight trends, waist measurements) will confirm whether you’re losing 0.5–1kg per week, which is often the sweet spot for long term fat loss. Only at this stage would I consider making any tweaks if things are moving slowly.
Have a repeatable meal plan. Simple, satisfying meals you can stick with for the rest of the challenge. 2 weeks of trying new things and seeing which ones work for you.

This week is about consistency, not perfection.

Week 3: Progress Fuels Motivation

Week three is where the magic happens.

You’ll start seeing clear, measurable results: weight down, waist smaller, photos looking better.
That progress builds momentum. Remember, motivation always comes after achievement. When you see results, you naturally want to push harder. Week 3 is your self-created boost.

Week 4: Add Variety & Reframe Your Goal

Now you’ve got momentum, it’s time to evolve:

Introduce new meals. You’ve got your “core plan,” but now you can add variety. Track, test, and repeat until those new meals feel effortless too.
Reframe your bigger picture. With over three weeks of evidence, on progress, hunger, adherence, ask yourself: How long will it take to reach my end goal if I continue on this path? And is trying to go faster actually sustainable?

This is where short-term fat loss thinking shifts into long-term fat loss success. Set your new timescale based of knowledge and information rather than unfounded desires and unrealistic expectations from social media.

Week 5: Lock in the Principles

By week five, you should:

Understand the key nutrition principles: calorie ranges (not rigid numbers), protein and fibre priority, planning ahead, and the power of meal repetition as a core. Value these highly and see how overrated most "optimal nutrition hacks" are.
Reflect on how far you’ve come. Building confidence in the process reinforces motivation. You've likely lost 2-3kg by this point and you need to recognise that and congratulate yourself. Celebrate each win along the way.

Week 6: Finish Strong & Plan Ahead

The final week of your 6 week fat loss plan is about consolidating everything:

You’ll have clear, measurable progress. 3–6kg down, 3–6cm off your waist, clothes fitting significantly better, and photos that make you proud.
More importantly, you’ll have a plan for what comes next. You'll start to understand how to maintain the progress you've made, or how to maintain your current momentum and trajectory to continue making further progress.

The Plot Twist: 6 Weeks is Just the Start

Here’s the truth bomb most “6 week fat loss plans” won’t tell you:

👉 The best results come when you trade weeks for months.

Yes, I know, 6 weeks is a fantastic kickstart. That’s why I run Start With 6. But the people who make the most dramatic, lasting changes? They keep applying the same principles for months, not weeks.

And when you’re in incredible shape a year from now. Lean, strong, confident, and maintaining it without tracking every bite, will it really matter whether it took 6 weeks or 6 months? I can tell you now, it won't. You'll just be grateful that you committed to the long term and did it properly.