Body Composition Coaching Sutherland

getting rid of the dad bod

Body composition training may be a term that you are less familiar with. Another term you may be more used to hearing is fat loss training. At FP we make a clear distinction with a focus on changing people’s body composition rather than just a fat loss focus. Body composition is how much of your body is made up of muscle and how much of your body is made up of fat. This is important as someone who may lose a lot of fat and muscle can end up becoming“skinny fat”. No shape or tightness to their muscles and not what most people are looking for I am sure. 

At FP we know through working with clients for years and the many results that we have been able to get that changing someone’s body composition requires two main things.

1.Lifting weights where you are getting stronger over time.

2.Nutrition that considers what you’re currently trying to achieve–losing fat, gaining muscle or maintenance.

Your body composition training can be boiled down to these key areas and it is how we manipulate, plan and progress these areas that gets you long-term results. 

LIFT
While there are many methods and debate around the best body composition coaching, we believe that it can be made simpler. To be most effective at retaining and importantly increasing muscle over time you need training that is full body and uses movements that can be progressed with weight, difficulty or amount completed over time. 

Commonly at FP you will use a combination of dumbbells, barbells, body weight , TRX/Rings and kettle bells to provide weight that incrementally increases to your full body movements. 

To increase difficulty we look to progress clients from machine based training through to body weight movements with weight and eventually to using barbells if needed.

Finally we look complete more work in each session where a client just starting off may find 2-3 exercises completed properly as more than enough. As they progress in strength and resiliency what was before there whole session could just be a 15 minute warm-up.

FUEL

If lifting covers your retention and growth of muscle, then your nutrition is the cornerstone of your fat loss coaching. 

From the beginning we must understand that in the calories in and calories out model of weight management the only part we have full control over is calories in. Calories out can be managed by exercise and keeping track of our Non-Exercise Activity Thermogenesis throughout the day (think tracking your steps). On the side of the calories in equation you simply have 3 main goals. 

Eating under maintenance – leads to a combination of weight and fat loss.
Eating at maintenance – will look maintain your current levels of weight and fat>
Eating above maintenance – depending on the context may contribute to adding muscle though will always contribute to increasing weight and some fat gain.

Know we understand that our eating can contribute to one of three goals most of the time we look at fat loss phases interspersed with maintenance or muscle gain phases.

This is the main thrust of body composition training–we are trying to maximize muscle while constantly trying to lower the amount of fat we carry. If we can do this, we can develop our dream body.


  • More cost effective than personal training
  • Keeps you accountable to your agreed schedule
  • Have an individualised program
  • Enjoy the motivation of group training
  • Save time and injuries working with a professional
  • Avoid the long-term progression difficulties of group training
  • Frequent check-ins help you get the best results

Fortitude Performance
5.0
Based on 17 reviews
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Rob Wilson
Rob Wilson
2020-05-26T06:17:52+0000
I was feeling intimidated the first time I went to train, knowing that I was not top notch with my fitness. Ben’s approach was encouraging and I’m seeing progress and now I really look forward to each session.read more
Adam Deering
Adam Deering
2019-04-16T07:40:25+0000
Great trainer, very knowledgable and tailors the program to your needs. Plus also has a great music playlist!
Leaf Ahern
Leaf Ahern
2017-07-28T11:47:49+0000
Norita Rodriguez
Norita Rodriguez
2017-07-28T09:45:51+0000
Highly rated, has individualised my nutrition for a World Masters Comp in BJJ, to compete at a lower weight, without sacrificing strength. And 100% spot on, touching base in how I’m feeling if any adjustments were needed. Meeting GOALS!read more
Shae Healey
Shae Healey
2017-07-28T07:41:04+0000
Jacqueline Jenna
Jacqueline Jenna
2017-06-08T01:26:44+0000
Great gym + trainers. The programs keep you focused to achieve your fitness and nutritional goals �����
Lisa Simmons
Lisa Simmons
2017-03-22T21:01:15+0000
Is an awesome trainer and gym. Have been here for 3 years and not going anywhere ��
Amanda Beaumont
Amanda Beaumont
2017-02-02T21:19:52+0000
Nicole Greentree
Nicole Greentree
2017-01-18T08:12:38+0000
Great atmosphere to train in and a very motivating trainer who helps you reach your goals.
James Wall
James Wall
2017-01-18T08:10:35+0000
Nicola Parkinson
Nicola Parkinson
2017-01-17T02:01:14+0000
Lauren Pickering
Lauren Pickering
2016-11-24T06:39:45+0000
Chris Greene
Chris Greene
2016-05-08T05:16:08+0000
Before working with Ben I never realised there was so much to exercise and form. He is almost a form nazi haha. This attention to detail though pays off as I have never felt stronger and was able to rehab some old injuries as well. Highly recommendread more
Katie Fisher
Katie Fisher
2015-11-06T21:11:29+0000
Great workout! Feeling strong .
Helen Greentree
Helen Greentree
2015-11-06T21:09:07+0000
Great Saturday session . Sets me up for a great weekend
Michelle Thorne
Michelle Thorne
2015-10-09T06:43:57+0000
Favourite PT in the shire. I may be biased as he is my babes ❤❤❤
Evan Dolphin Tankard
Evan Dolphin Tankard
2013-10-22T21:16:22+0000
Jade McFarlane
Jade McFarlane
2013-10-01T05:36:34+0000
Warwick Smith
Warwick Smith
2013-09-28T00:12:50+0000
Tisa van den Heuvel
Tisa van den Heuvel
2013-08-02T05:04:55+0000
Ben Thorne
Ben Thorne
2013-04-17T23:34:40+0000
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