Fat Loss Personal Training
With Roar Fitness
Your personal trainer plans your training and nutrition, so you lose body fat and keep the muscle that gives your body its shape.
Lose Body Fat, Keep Your Muscle
Fat loss training at Roar pairs one-to-one strength sessions with a nutrition plan written by your trainer. The goal is to lower your body fat while you hold on to muscle, because muscle keeps you strong and gives your body its shape once the weight comes off.
That is why we track body composition, not just scale weight. A lower number on the scale can be water, food or muscle. Your trainer measures fat and muscle separately, so you can see that the weight you lose is fat.
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Fat Loss Results From Roar Clients
Stephen Mix
Lost 10kg
Kellie Mulvey
Lost 11kg
Jonathan Fraser
From 92kg to 82kg
Teresa Twigg
Lost 13kg and two dress sizes
Lucy
From 28% to 15% body fat
Evie
Lost 30kg
How Your 12-Week Programme Works
Free Consultation
Meet a Roar personal trainer at our City of London, Kensington or Downtown Dubai gym. You talk through your goal, what you have tried before and how much time you can give each week.
Assessment
Your trainer starts with a movement analysis and a body composition reading. They also look at your training and diet history, where you tend to store fat and any hormonal factors that could slow your progress.
Your Training Plan
Strength training sits at the centre of your plan, with conditioning such as sled pushes added around it. Every session is one to one, and your trainer sets the weights, sets and rest for you.
Your Nutrition Plan
Your trainer writes your nutrition plan around foods you already eat, with enough protein at each meal to protect muscle and keep you full. You know exactly what to eat on the days you are not in the gym.
Weekly Check-Ins
Each week your trainer reviews your body weight trend, training and food. When progress slows, they adjust your calories, training or daily activity before you lose momentum.
Review and Next Steps
At the end of the programme you repeat the assessment and compare body composition, strength, measurements and photos. Your trainer then plans the next phase, whether that is more fat loss or keeping the result.
Know the Difference
Fat Loss vs Weight Loss
Weight loss counts everything that leaves the scale. Fat loss counts body fat only, and that difference decides how you look and feel once the diet ends.
| Compare | Weight Loss Diet | Fat Loss With Roar |
|---|---|---|
| What you lose | Fat, water and muscle | Mainly body fat, with muscle kept |
| Training | Mostly cardio, or no training at all | Strength training first, with conditioning added |
| Food | Strict rules, or whole food groups cut out | A plan built on foods you eat, with protein at every meal |
| Progress measured by | Scale weight | Body composition, strength, measurements and photos |
| Strength | Often drops | Usually goes up |
| When it ends | Old habits return, and the weight often follows | A maintenance plan set by your trainer |
What Drives Fat Loss
Fat loss comes from a handful of things done well, week after week. Your trainer manages each one and adjusts it as your body changes.
Calorie Balance
You lose fat when you take in less energy than you use. Your trainer sets a deficit large enough to show progress each week and small enough to keep your energy and training quality up.
Protein at Every Meal
Protein is the most filling of the three macronutrients, takes more energy to digest and gives your muscles what they need to recover. Each meal in your plan is built around a protein source, so hunger stays under control.
Strength Training
Lifting weights while you eat less gives your body a reason to keep its muscle. People who only diet tend to lose muscle along with fat, which is why your sessions are built on strength training.
Daily Movement
Walking and everyday activity burn more energy across a week than most people expect. Your trainer sets a daily step target alongside your sessions and raises it when progress slows.
Sleep and Stress
Short sleep raises hunger and makes training feel harder, and long-term stress has a similar effect. Your trainer asks about both at your assessment and plans your week around them.
Hormones and Menopause
Fat loss works the same way for women, though hormonal changes, including menopause, shift where fat is stored. Strength training protects muscle and bone through these years, and your trainer adjusts your plan as your body changes.
Meet Your Personal Trainers
Every Roar trainer holds recognised qualifications in personal training and nutrition, with years of experience helping clients lose fat. Many come from elite sport, strength and conditioning or competitive bodybuilding.
Your trainer writes both your training and your nutrition plan, so one person knows your whole programme. Every trainer works to the standards set by our founders, Olympian Sarah Lindsay and Rich Phillipps, considered the UK’s leading expert in body transformations.
Meet the Trainers
“The UK’s leading expert in
body transformations”
Keeping the Fat Off After 12 Weeks
Weight often returns after a diet because the habits behind it return too. Before your programme ends, your trainer moves you onto a maintenance plan: calories rise in small steps, training continues and weekly check-ins catch any gain early. Many clients stay on to build muscle once the fat has gone.
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Choose Your Focus
Other Goals We Train For
Fat loss is often the first phase. Many clients move on to one of these goals once they reach their target.
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Free Consultation
Frequently Asked Questions
Answers to the questions we hear most about losing fat with a personal trainer. Anything else, ask us at your free consultation.
What is the difference between fat loss and weight loss?
Weight loss is any drop on the scale, including water and muscle. Fat loss is a drop in body fat alone. Your Roar personal trainer measures body composition, so you can see that the weight you lose is fat and that your muscle stays.
How fast will I lose fat with a personal trainer?
Most clients see steady progress each week and clear changes by the end of a 12-week programme. Stephen lost 10kg and Kellie lost 11kg in their 12 weeks. Your own rate depends on your starting point, how closely you follow the plan and how well you sleep.
Do I need to cut out carbs to lose fat?
No. You lose fat through a calorie deficit, not by removing a food group. Your plan includes carbohydrates around your training, with protein at every meal to keep you full.
Can I lose belly fat specifically?
No. Nobody can choose where fat comes off first. Your body loses fat from all over, in an order set by genetics and hormones, so lowering your overall body fat is what reduces belly fat over time.
Is cardio or weight training better for fat loss?
Weight training comes first, with cardio added. Strength training keeps your muscle while you eat less, and conditioning such as sled pushes and intervals adds to the energy you use. Your trainer balances the two each week.
How many personal training sessions a week do I need for fat loss?
It depends on your goal, schedule and budget. Your trainer recommends a number of sessions at your free consultation, then plans your nutrition and daily movement so the days between sessions count too.
Is fat loss training different for women?
The principles are the same for women and men. Programmes for women take account of hormonal changes, including menopause, which affect where fat is stored, energy and recovery. Strength training is just as central.
I have tried every diet. Why would this work?
Most diets rely on willpower and a short list of rules. At Roar a personal trainer plans your food and training, checks in every week and changes the plan when progress stops. Teresa started at 60, after thinking it was too late, and lost 13kg.
Can I do fat loss personal training online?
Yes. With online personal training you get a Roar trainer, a training plan and a nutrition plan in the Roar app, with weekly check-ins wherever you train.
How much does fat loss personal training cost?
Pricing depends on how many sessions you book and which gym you train at. Your trainer explains the options after your free consultation, once you have agreed what your programme needs.
Where can I do fat loss personal training with Roar?
At our private gyms in the City of London, Kensington and Downtown Dubai. Read more about personal training in London and personal training in Dubai.
