Weight Loss For Men

Welcome to “BODY BLAST” at Body Couture Personal Fitness, our intense and proven fat loss program.

We have been fine tuning our Body Blast Fat Loss Regime for over ten years, and now have perfected it to the point that after 2 weeks of working with you that we can approximate how much body fat you should drop in the remaining weeks.


Promises are easy to make, but for those of you who are prepared to work hard and follow our advice to the letter, then life changing fat loss results can be yours.

All you need is a made up mind

Book your free consultation with Body Couture Today!

All It Takes Is "FOCUS"

All of our clients, male and female have deeply personal, sometimes complex and often very emotional causes for being unhappy with their current body weight or shape.

Whatever you are thinking, you are not alone.

Most often feeling too busy or stressed with work and family commitments or even a little bit of laziness or lack of knowledge trap us in an unhealthy self-perpetuating cycle and we feel tired and sluggish, our sleep suffers, we binge or comfort eat or rely on unhealthy convenience options too often and it affects both our body and mind.

We can help change this and break the cycle.

The pattern is familiar; it doesn’t happen overnight but accumulates over time and tends to hit us as a big shock in the clothes store, the mirror, looking at old photographs or when we just can’t physically do something we once found easy.

For some of our clients their motivation is less dramatic but no less meaningful, they want to look great in their business suits or in regular clothes with all their friends and family around them. Maybe they’re looking to get toned for the beach with their partner so they’d feel better about themselves, or if they’re an entertainment professional their work demands that they are in shape for Catwalk or Screen.

Kevin didn’t achieve this in 12 weeks but he worked hard! Working full-time and going to school, Kevin transformed his body just in time for his graduation and his best friends wedding! He was very happy with how his clothes fit him and how much more active he became, not to mention all the new found attention  he got from his female counterparts using all he learned from his training coach at Body Couture Personal Fitness. Good Job Kevin we are so proud and happy for you. Just look at that beautiful smile! Way to go Kevin much continued success with all of your endeavors and your new body!

What would a Life Changing Result Like this mean to you?

Book your free consultation with Body Couture Today!


Book your free consultation with Body Couture Today!

We've got the Blueprint

Personalized Nutrition, Supplement, Meal Plan & Workout Plan

Nutrition plays a huge role in getting the results you want and for that reason we make sure all of our clients have their own personalized Training Syllabus. At Body Couture this is created during your three free Introduction sessions by reviewing your overall Health History assessing your current state of fitness and by asking our clients to answer a detailed questionnaire, that ask all we need to know about you and your lifestyle in order to put the perfect plan in place.

We then take your body composition stats and ask about your goals, then combine all this together to create the ultimate fat loss plan unique to you. On the basis of the
data gathered by our initial consultations we then construct a unique Fat Loss / Fat Burning training program unique to you. This is a 12-week plan that is designed to evolve as your own conditioning improves and will see you burning fat and firing up your metabolism from the very first workout. We also take into account the information gathered during the physical assessments, and construct a plan that takes into account any pre-existing or potential structural / muscular imbalances, addressing weaknesses head on and eliminating them with the application of
modern sports science program design. Once this plan is in place we will then monitor your progression with constant feedback from you, making small changes to the plan along the way or when needed. This is how we monitor your nutritional habits and progression ensuring you the best possible results over a 12-week period.

A picture is Worth A 1000 words

One of the best ways to monitor your progress and see the changes you are making to your body is to take weekly photographs. This can seem nerve wrecking at first, standing in front of a complete stranger whilst they point a camera at you. All of our personal trainers are highly skilled professionals who look at the pictures from a completely professional point of view, noticing subtle changes that aren’t always seen by the untrained eye.
These subtle changes help the trainer to make sure you are moving in the right direction; after the 12 week plan once you see the pictures the changes will no longer be subtle but dramatic. All of the pictures are confidential, between client and trainer for the benefit of judging progress but many clients when they are happy with their results want to show them off. The images you see here represent those clients who want to act as inspiration for others and are happy to share. Many of our clients don't want to be shown, and we respect that.


Book your free consultation with Body Couture Today!


How much weight / fat can I expect to lose?

This question requires two separate answers.

Actual net weight loss is something that we rarely consider because our clients’ goals are less about some arbitrary number on the scale and more visual, health and performance based.

That typically means that “fat loss” and “body recomposition” (fat weight becoming muscle weight) are the desired outcomes.
Sometimes we are presented with clients who need to drop substantial bodyweight for health purposes, but giving an actual number here would be to generalize so widely as to be wasted guesswork. In some cases it might be optimal for a morbidly obese male to drop several kg in a week, whereas many others would be best served with a number that is a fraction of that.

Fat loss is typically a more representative goal of what we do and whilst actual numbers are hard to define because a 165lbs. male can safely and effectively drop body fat at a slower rate than a 253lbs. male, we usually aim for 0.5kg-1.5kg (1lb-3lb) of fat loss every week when this is a goal.

There’s a natural slowing down of this process at the extremely lean sub 10% body fat mark, and a commensurate speeding up of the process, with 5% body fat improvement in the first 3 weeks not massively uncommon, with males in the standard 17%-25% body fat percentage range.

Can I lose fat and gain muscle at the same time?

Almost all of our new clients lose fat and build muscle at the same time.

After the initial honeymoon period of rapid body composition improvements, which can be as wide as 9-18 weeks, it is often advisable to focus on one goal at a time, either fat loss or muscle gain.

Some so-called “fitness experts” will tell you that it’s impossible to achieve simultaneous fat loss and muscle gain. They will claim that in order to grow new muscle you need a calorie surplus and in order to lose fat you need a calorie deficit.

In actual fact, as the client results and testimonies that are on our website will testify, so long as you have the right stimulus for building muscle (resistance training that is either smarter or harder than anything you’ve done before), and higher quality nutritional intake than your norm (as we would expect all our clients to adopt once working with us on their diet plans) then the human body is more than capable of a wonderful feat of body recomposition.

The more deconditioned and out of shape you are the more likely this is to happen. Conversely, the leaner and more muscular you become the harder this is to achieve and typically at around the 10%-12% body fat mark we need to look at calorie intake a bit more carefully and fat loss needs to be prioritized over muscle gain until the desired body fat levels are achieved.

How many times a week should, I train?

Your results are always going to in part be determined by how frequently you can exercise. Olympic athletes look the way that they do in no small part because they train so often.  We know that you don’t have the time to live like a professional athlete and almost all of the results that you see on this page are from our clients training a maximum of 3 times per week.

In an ideal world, we would prefer that approximately 25% of our male clients come to the gym 4 times every week, whereas the other 75% do not have the lifestyle or hormonal recovery abilities to get the benefit from anything more than 3 times per week of hard gym work.

Recovery sessions such as outdoor walks, swimming and Yoga are all great additions to the standard 3-4 times a week B.C. training session. 

What is the best diet for fat loss?

There is no magic diet for fat loss. We work closely with our clients in order to come up with a highly personalized prescription that fits your goals and commitment levels. Depending on the client it can be as simple as “Ten Rules To Live By”, whereas others trainers like to keep daily online food trackers based on the recommended meal plan they’ve provided to the client. The absolute best diet is the one you can stick to!!! 

How many meals should I be eating per day?

Total daily and weekly calories, and the overall quality of your nutritional intake, will always be a far more important factor for fat loss than how many meals a day you eat. We typically advise a client to consume nutrients 4-5 times a day, but please pay attention to how this has been worded. 4-5 meals a day may be both ideal and practicable for some men, but many of us have neither the time nor inclination to do this so a couple of the meals on a meal plan may be something as simple as handful of almonds and an apple, or a protein shake with added fats from avocado or coconut oil. 

What is the best exercise for fat loss?

First of all lets accept that all exercise is good however, we must also accept that some forms of exercise are much more time efficient for ramping up your overall metabolic rate and for improving your body’s hormonal status so that you can better handle the food that you eat.

The number one form of exercise for this is resistance / weight training.

This is why when you walk into any Body Couture studio what you will not see are scores of treadmills and stair masters. The tools of trade at Body Couture is a combination of cardiovascular, weight and resistance training along with various endurance and or speed exercises in any given training session.  Depending on the location you will find weights, exercise machines, bodyweight training equipment, Basketball court, kickboxing studio, powerlifting stations, stationary sprint bikes, endurance latters, bungee cords, Sleds, Tires, sledge hammers, endurance ropes, medicine balls even Astro-turf! 

How much cardio should I do?

For fat loss to occur you need to use more energy than you consume, meaning you need to be in a calorie / energy deficit.

However, the calorie deficit does not have to come entirely from food. Adding some cardiovascular work to expend more energy rather than restricting your energy intake alone could also be useful.

Again, it all boils down to the individual’s goal, body type and time frame. Balance and moderation is key when it comes to cardio, and we prefer our clients to start off at the lower volume end until we can assess how their new diets and resistance training programs are working.

One quick point to add is that our training style is almost always a massively cardiovascular workout in its own right. It’s a common myth that weight training doesn’t exercise the heart – anything that gets you out of breath and is physically demanding can count as cardio. Many of our long-term clients opt exclusively for resistance training “cardio workouts” over traditional steady state exercise such as jogging.

Their body shapes and their doctors’ feedback are testaments to the benefits of this! 

HIIT or Steady State Cardio? Which one is best?

The one that is best for you is the one that you can stick to consistently.

High Intensity Interval Training (HIIT) is more efficient in terms of time spent doing it and calories burned afterwards. However, the benefits of HIIT can only be had if you can actually perform HIIT to the level required.

It’s an all-out maximum effort and many people just starting out on an exercise regime may struggle to achieve that high level of intensity. Additionally, you may not have the required fuel to perform HIIT optimally, or after performing HIIT you may be extremely hungry.

Slow steady state cardio may be a good option if you are new to exercise or you’re on restricted calories. As ever it all boils down to the one you can fit into your daily / weekly schedule and the one you can do consistently whilst still seeing results.

If I do sit ups or abdominal crunches every day, will I get a six-pack?
Abdominals are muscles just like any other and need to be trained effectively if you are to have a visible, sculpted six-pack.

However, if you are not training the big muscles with the big exercises, and your nutrition is not optimal then training your abs is really pointless.

If your training and nutrition are correct, you may see the benefit of more direct abdominal training. The great thing about abdominals is that they can be developed quite easily in a matter of months.

The hard part is that the diet and the fat loss needed to reveal them is the bigger challenge for all of us! 

What supplements should I take?

Supplements are exactly as their name describes – supplementary. We do not ever advise supplements until and unless you are willing to work with us on getting your diet in order first. And if financial budget is a consideration then we always prefer that you invest it in good quality food above expensive nutritional supplements. 

body transformation isn’t for the faint of heart

We are very proud of our reputation and unlike most personal trainers who will take on any client, no matter how wavering their commitment, at Body Couture Personal Fitness we have very limited spaces for personal training and we are very particular about who we take on as clients. We want you to get a return on your investment by giving you the results you can feel and most of all see!

What you can expect

  • Noticeable fat loss within the first 15 days
  • More energy and vigor for life. You will have a obvious spring in your step
  • Better skin tone as a result of the clean diet and toxin free lifestyle
  • A more toned and shapely body
  • Better sleeping patterns
  • After 12 weeks, a slimmer and more confident you will be looking back in the mirror
  • Envious glances from colleagues!
  • More money in your wallet from buying better fitting clothes!

Requirements for Consideration

  • You must be ready, committed and want to change.
  • If you and your trainer are a good fit, we are willing to work at any time of the day or night.

No Excuse Rule!
There are always legitimate reasons not to exercise, but we will “NOT” accept that you can’t find the time over a 12-week period that is a tiny amount of time in the grand scheme of your life. These are the things that we expect of you, if this sounds too challenging then our program is not for you. You You must be able to commit to the work in order to get the results you desire, it’s not going to be easy alone that’s why we’re here. 


Book your free consultation with Body Couture Today!

*Results may vary | Results are based on individual circumstances | Timeframes for results are not guaranteed | Willpower is always required!