Female Fat Loss: London

Science can teach us some very specific and important lessons about how weight loss is different between genders. If you’re a woman and you want to lose weight and burn body fat – there are a host of different factors and challenges that need to be considered.

At Fitness Lab, we understand these factors – and we’ve helped thousands of women overcome these challenges to develop incredible physiques regardless of age or natural body shape.

There aren’t many personal trainers than understand how the body changes after child-birth, through the different stages of the menopause, or as your natural cycles come and go – but here, you can be confident we know the science, we’ve got the experience, and we’re 100% confident that we can help you change your body in ways most people don’t think are possible.


Lose body fat, improve your health, and build confidence

Virtually everyone has problem areas that might feel difficult to see beyond when you look in the mirror as you get dressed.

It’s not always the figure on the scales that’s the problem. Sometimes, it’s just because your favourite pair of jeans feel a bit tighter than they used to, or it’s feeling like your energy levels drop when you used to be able to power through the day.

You’re not alone with these feelings. Hundreds of women have come to our Soho and Fitzrovia studios feeling exactly the same. We can promise you that by tailoring our female-focused workout plan to suit you and your lifestyle, you’ll feel an almost instant difference to how you feel and what you see when you look in the mirror.

Realistic healthy diet and nutrition advice designs to beat those cravings

Whether it’s a the convenience of a take-away and a glass of wine – or the pull of a late-night tub of ice-cream or chocolate bar, we’ve all got weaknesses when it comes to food and drink.

The trouble is, the unhealthy options are usually the easiest to order and the most difficult to resist – and a weekend treat can quickly become the weekday norm when life is busy.

At Fitness Lab, personal training and healthy eating go hand-in-hand. We can help you change the way you think about food, understand what your body is craving, and help you put together a realistic meal plan that will help you lose fat quicker than you ever thought possible. Don’t panic – our nutrition advice isn’t all about the latest fashionable low carb diet or living off nothing other than protein shakes; we’re all about realistic advice that’s sustainable and delicious.

If you decide you’d like to take things to the next level, we can put you in touch with our meal prep and delivery partner too. Tasty, healthy meals designed by a Michelin star chef – made fresh daily and delivered to your home or office. Zero shopping, zero prep, no cooking needed, and we’ll make sure every meal will be tailored to your exact needs.

Private cardio and weight training focused fat burning exercises

So, what happens in during a Fitness Lab personal training session focused on losing weight?

Firstly, every single one of your sessions is held in private. No queuing for machines or feeling like you’re being watched as you workout – just dedicated one-to-one studio time in your own space.

Beyond that, we make sure our female clients get a perfectly balanced blend of cardio and strength training – combining weight lifting that’s designed to tone lean muscle mass rather than bulk-up, and high intensity interval training aerobic exercise that’ll burn calories quicker than anything else you can do in the gym.

Of course, personal training isn’t supposed to be torture! So we’ll make sure your we’ll make every session as fun and positive as possible. We’ll also make sure training works around your schedule – so your sessions at our private Soho and Fitzrovia boutiques become an indispensable part of your week – lowing your body weight while boosting energy levels, productivity, mood, and your overall sense of confidence and well-being.

Why not take a look at our facilities?


A Word From Our Clients

Based on 139 reviews
Fi Kim
Fi Kim
Great, clean facilities and tailored programs that have helped me with my fitness and health goals. Everyone is very kind & supportive, which makes for the perfect environment to train in. My PT Matt has helped me build strength as well as aid with the recovery of longterm muscle injuries. Highly recommend Fitness Lab.
tom graham
tom graham
Brett and Soho Fitness Lab are quite simply the best PT team I have trained with. Professional, knowledgeable and fantastic at tailoring a very tough work out with adaptions for my various historical injuries. The results speak for themselves. I can't recommend them highly enough!
Simon Purton
Simon Purton
Unbelievable professional in everything they do and it feels like the client is at the centre of everything with the strength and conditioned tailored specifically to goals and needs. Would recommend them to everyone
Darryl Samaraweera
Darryl Samaraweera
I've been training with Olivia at Soho Fitness Lab since the beginning of December and the experience has been brilliant. As a newbie to working with a P/T I was nervous going into it, but from the first session I saw I had nothing to worry about. The space is unlike your usual gyms - it’s private and just the right size, and has a smart feel to it. It's a perfect spot for pre-work workouts if you are in or around Soho, or live there like I do. Never thought I'd be happy getting up at 6am to go to the gym but always look forward to it as I see the progress I am making!
Michael Ash
Michael Ash
My experience with the FitnessLab team has been great. They listened to my ailments and put together an excellent program so that I can get on the road to recovery. Can’t recommend enough!
Sean S
Sean S
I’ve recently started training with James after a bit of a hiatus with my fitness. He really gets where I’m coming from, as I’m working around old injuries. The sessions are a lot of fun and I feel great afterwards. He really know what he’s doing and I’m excited to be back on the right path.
Matt Black
Matt Black
Going to miss this place! Rhys was a top trainer 👏 highly recommend for those looking to progress in succeeding and living a healthy lifestyle 💪
Elio Elia
Elio Elia
I've found the team at Fitness Lab to be very professional, knowledgeable and flexible based on my capabilities and fitness goals. My PT, Rhys has been a great help in tailoring sessions and even adapting them whilst I had some sporting injuries. He has also taken the time outside of sessions to send tips on diet, demo videos of exercises to do at home and just generally communicate with me outside of the hourly sessions to keep me motivated, which is not something you normally get from past experiences elsewhere. I would highly recommend Fitness lab if you're serious about improving your fitness and/or have hit a brick wall with your 'run of the mill' PTs out there. It's well worth it in my opinion.
Max Lom-Bor
Max Lom-Bor
Professional, knowledgeable and personal. I had a really brilliant trainer in Rhys who helped me achieve and even surpass my fitness goals while making the whole thing seem fun and manageable. No idea how. Class act, class gym 👍

Frequently Asked Questions

If you're new to fitness or you're returning after a break, we appreciate that the idea of telling a personal trainer that you'd like to lose weight might feel like you're opening the door to a lot of hard work and suffering. 

Don't worry though - the last things you'll hear from us are any of those "no pain, no gain" or "go big or go home" type of 'motivational' mottos. Quite the opposite. 

When you workout with Fitness Lab, you'll be working with a personal training team that helps you understand the way you move is more important than the weight you move - and that every session should be a celebration of the steps you're taking toward your goal. We're not saying you won't work up a sweat - but you'll do it in a way that's positive, sustainable, and - importantly - fun.

For more about our approach and what to expect, take a look at our blog: What Does a Beginner Weight Loss Programme Look Like?

Although we don't like answering questions with questions - we'd first like to know how much weight you'd like to lose!

You might not believe it now, but whatever goal you have in your head, we'll do everything in our power to get you there. We've helped people lose a few pounds, we've helped people cut their bodyweight in half, and we've even helped people transform their bodies to become fitness magazine cover models.

Whatever your goal, we'll get you there in a way that doesn't leave you miserable, exhausted, injured or desperate to eat. We're confident of this because we don't believe in fad diets, miracle workouts, or overnight results. Instead, we work with proven science and psychology to help to obtain the kind of body you might not otherwise think is possible.

To understand more about the kind of science that informs how we work, you can explore our blog post: How Much Body Fat Can You Lose in a Week?

Yes, we do. We use professional level Tanita MC-580 body composition scales – some of the very best in the personal training industry.

Connected to an app, our Tanita scales will give you an incredible in-depth assessment of your body. You’ll get a view on sarcopenia levels, visceral fat levels, total body fat in % and kg, total muscle in % and kg, water % and kg and more.

You’ll also get a regular review of muscular balance within your body – which is invaluable to our personal trainers, as it allows us to take into account any imbalances or injuries, so we can continually fine-tune your fitness regime and body transformation journey.

Generally, you should be looking at more 'reps' (repetitions - the number of times you perform an exercise) and 'sets' (the number of time you produce that many repetitions) when you're aiming to lose weight.

Of course, the weight that you're moving has a big part to play too. No one would expect you to simply do more sets and reps of a heavy weight - so training for fat loss will generally involve low/medium weights.

There's a lot of science involved in why this is the right choice for weight loss. This science is mostly around the fat-burning benefits of you muscles and connective tissue react to 'time under tension' - so, since more sets and reps increase that time under tension, this is what you should be aiming for to shift unwanted fat.

We've explored this topic in more detail in our blog: How Many Sets and Reps For Weight Loss?

Almost certainly. It's easy to take a look at social media and get the impression that everyone's got motivation to spare - but that's really not the case. Motivation is difficult to find - especially at the start of your fitness journey. 

The good news is, personal training can give you the nudge you need when you feel like skipping your workout. It's not all about patting you on the back and cheering you on though - we work with principles and ideas that are proven to help you build weight loss habits that stick. 

If you'd like to learn more about how we knowledge, goals, measurements and atmosphere to inspire motivation, check out our blog: How Can a Personal Trainer Help Your Motivation?

Lots of people think that lifting weights - either using a machine or free-weights - will just make you get bulkier - but this really isn't the case.

If you want to build substantial amounts of muscle, we can help - but 90% of the time, weight training in Fitness Lab is done with 'toning up' in mind.

There are two reasons for this. Firstly, the more muscle you have, the firmer your body becomes, even if you're carrying a little extra weight. Secondly, the more muscle you have, the more calories your body burns as you rest - helping to manage or reduce body fat levels.

This is just a quick overview - but if you'd like to learn more about why strength training is essential for people looking to lose weight, you can check out our blog: Should I Be Lifting Weights to Lose Weight?

The world has taught us to jump on the bathroom scales and continually aim for lower numbers when it comes to weight and fat - but what you see on the scales is just a small part of the picture.

There's a big difference between 'weight loss' and 'fat loss' - and it's fat loss that's the one to aim for. We'ved looked at this in detail in our detailed blog: Where Do Women Lose Fat First?

We use professional grade Tanita body composition scales to measure both visceral and subcutaneous fat loss. For a detailed understand of these terms and more, you can check out our blog: How Do You Measure Fat Loss?

Book a private consultation today and learn more about how we can help with your body transformation!

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