Male Fat Loss Training: London

Although every Fitness Lab member is an individual with specific health and fitness goals, there are sometimes specific programmes we revisit – simply because they are so effective. Our male fat loss programme is one of the most effective we’ve ever created and we’ve used it to help countless guys transform what they see when they look in the mirror.

Give the Fitness Lab team 8-12 weeks and we’ll help you achieve the kind of results most people don’t think are possible. No fad diets or bootcamps – just proven strategies that will see you burn fatlose weight, and build lasting lean muscle mass in our private workout pods.

The best part is, we’ll do it with minimum disruption to your everyday life.


Lose body fat and build strength, muscle, and confidence

As a guy, weight and stubborn belly fat can creep up on you. Usually, it’s because your calorie intake and the amount of movement you achieve each day are out of balance.

Often, it’s not the number on the scales that alerts you to the problem. Instead, it’s the fact that your favourite shirt doesn’t look as good on you as it used to. It’s noticing your energy dropping off in the afternoon or a lingering brain fog that takes a few coffees to shift. Sometimes, it’s just feeling like you don’t have quite the same spark or drive you used to.

We’ve got good news. You’re not alone with these feelings – hundreds of guys have walked through our Soho and Fitzrovia studio doors experiencing the same things you are right now. We can promise you that our male fat loss personal training and nutrition advice will transform the way you feel – starting from day one.

Nutrition advice that will help you avoid those cravings

Sugary? Salty? Spicy? We’ve all got our weaknesses when it comes to food. The trouble is, it’s never been easier to have fast food in front of you within minutes – and when time never feels like it’s on your side, a Friday-night treat can quickly become a go-to dinner more nights than you’d be willing to admit!

At Fitness Lab, personal training and nutrition of weight loss go hand-in-hand. We’ll help you change the way you think about food and put together a realistic meal plan that’ll see you dropping pounds quicker than you probably thought possible. Don’t panic – there’s no going hungry or protein-shake-only diets – just sensible, scientifically-backed ideas around what and when to eat.

(We’re human too – so there aren’t any chocolate, drinking, or take-away bans to worry about!)

If you decide you want to take things to the next level, we can connect you with our meal prep and delivery partner too. Delicious healthy meals from a menu designed by a Michelin star chef – made fresh every day and delivered to your home or office. Zero prep, zero washing up, and – the best part is – we’ll help you to make sure they’re tailored to your needs – make losing weight a walk in the park.

Lose fat with a combination of cardio and weight training

What does a male fat burning workout look like? At Fitness Lab, that depends on you. We know how to precisely balance cardio workouts, bodyweight exercises, high-intensity interval training, and weights workouts – but you can be absolutely confident that your personal trainer will tie it all together in a way the makes every session fun and as effective as possible.

Going to the gym might feel like it’s going to be hard work now – but when you’re in a private workout pod in either of our boutique Soho or Fitzrovia studios, your fat loss workout will become an indispensable part of your week – boosting your energy levels, productivity, mood, and overall sense of well-being.

Lose weight, look better and live longer

If you’re already sold on the idea of becoming a better, fitter, more energised and confident version of yourself, get in touch! However, if you need a little more of a nudge, what we’re going to tell you might make for uncomfortable reading.

As of mid-2021, 68.2% of UK men are either overweight or obese. Being overweight isn’t something to be ashamed of or embarrassed about – but the cold hard reality is that it being too heavy can significantly shorten your life. As someone who carries extra weight, science has shown that you increase your risk of life-changing conditions – cancer, heart disease, type-2 diabetes, strokes, and debilitating osteoarthritis.

If you’re here, the most significant step you can take towards being a healthy version of yourself is getting in touch now and finding out exactly how we can help. We can promise that you’ll look back in a month’s time and realise today was the day you changed your life.

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

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 men's 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?

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?

Unfortunately, the million-and-one diet and exercise plans out there that promise to 'target belly fat' are using men's tendency to store fat on their midriffs as a way to get your attention.

The truth is, there's no such thing as 'spot reducing' fat. No matter how many ab crunches you do, you're never going to just get rid of belly fat - and there's no miracle diet that melts away fat from your stomach.

When you work with Fitness Lab, we'll be realistic about how male fat loss works. If you want a flatter and more toned stomach - we'll get you there, but your workouts won't be focused on hammering your stomach muscles! 

For a more detailed look at how men carry and lose weight, check out our blog: Where Do Men Lose Fat First?

Absolutely. Every member of the Fitness Lab team has a passion for health and wellbeing - and each of them will tell you that the advice around eating is just as important as the training!

Don't panic though - there aren't any crash diets or heavily restrictive eating plans involved. Experience tells us that small, meaningful changes are the way to deal with fat loss in the kitchen. In fact, we've created a detailed blog post on this subject: How To Eat for Fat Loss and Muscle Gain.

What's more, you'll be pleased to hear that we get exactly the same cravings as you do - so you'll never hear us telling you that your favourite takeaway or dessert is completely off the menu!

Yes, 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?

In time, yes. Don't worry though - even if you're new to fitness and feel slightly worried by the idea of picking up huge stacks of weights, you're in safe hands.

To start with, we'll always focus on 'form' - the correct way of executing any exercise. This is equally - if not more - important than the weight you're moving. By the time you're ready to start building the weight up, you'll be 100% comfortable with each exercise.

Strength training is an essential part of losing body fat and feeling more confident about your physique. Not only will strength training help to improve your posture and the way you look - it will also help your body to consume more calories at rest (another essential part of losing body fat).

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?

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?

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.

We've explained more about measuring fat loss in our blog: How Do You Measure Fat Loss?

Book a consultation today and take the first step towards transformation

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