Launching soon

online coaching

mens 12 week body-recomposition

get notified when we launch

Maximum support and accountability for phase one of building the modern fit physique

Our 12-week body recomposition programme is designed to help men through this important first step to building the modern fit physique as quickly and efficiently as possible. The main goals of the our 12 week body-recomposition program are as follows:

reduce body fat while building muscle

The goal is to achieve a decent level of leanness (10-12% body fat) while building or at least maintaining muscle, depending on the training age of the client.

learn how to train Effectively too build muscle

Learning how to train at the correct intensity, with good standardised form, using good exercise selection is key to building muscle. Learning how to get stronger over time and progress your lifts is also crucial.

build a base of cardiovascular fitness

Building the modern fit physique involves getting fit, not just looking fit.  We use the right types of cardio performed at the correct intensity during a body recomposition phase. Cardio that does not cause excessive fatigue and does not increase appetite.

increase daily activity and move more

Moving more through daily activity and cardio will improve your overall health and wellbeing and will also allow calories to remain higher as you drop body fat.

set up a sustainable nutrition plan that works for you

Eating the right types of foods in the correct quantity will ensure training performance remains high, allowing you to build muscle and recover from hard training sessions while dropping body fat.

build your daily lifestyle Habits

Building the daily habits that result in the necessary daily actions to move you towards the modern fit physique is crucial.  Without these in place, the hard work and training you perform in the gym will not produce the results you are looking to achieve.

fix your Mindset and change your self image

Your mindset and the image of yourself that you believe to be true have resulted in the person you are right now and the physique you currently have. To achieve the modern fit physique, you will need to become a different person and create the version 2.0 of yourself.

the system

We have our own system we use to build the modern fit physique. Phase one is body recomposition; the goal is to drop body fat while maintaining training performance to build muscle in the gym. The other main goal is building a base of cardiovascular fitness. To do this, we aim to keep food and calories as high as possible for as long as possible, focusing on increasing energy output to drive fat loss, only pulling from food when absolutely necessary.

The process

Online coaching delivers maximum support and accountability as well as the practical knowledge required to run a successful body recomposition phase. More importantly, it teaches a client how to apply the information they have learnt in the real world in alignment with their current lifestyle. Online coaching is a two-way relationship between the client and the coach, working together to achieve the desired outcome or result. 

Unlike traditional in-person one-to-one personal training, the coach is not with the client in their training session. Instead, they are managing the client remotely and making adjustments to their training and nutrition based on the data the client is sending them. They are also there to keep the client accountable and keep them on track, especially when things get more difficult.

Our 12-week body recomposition programme is managed through the 1FIT coaching app.  Here you will have access to everything you need all in one place.

  • Strength Training Plan – Performing productive strength training three to four times per week to build or maintain muscle is the foundation of our body recomposition phase. Your strength training plan will be available in your training app, allowing you to record your progress over time.  This will also allow us to monitor your progress and ensure your training is productive and that you are building or at least maintaining muscle as you lose body fat.
  • Cardio Plan – We will be using cardio to increase energy output to assist in fat loss and build a base of cardiovascular fitness over the 12 weeks.  The right type of cardio must be used, working at the correct intensity and for the correct duration.  We start our clients on a minimal effective dose of cardio to assist in fat loss, only increasing the intensity and duration when needed.
  • Daily Step target – We will set your daily step target to increase your non-exercise daily activity to assist in fat loss. Our training app will connect with smart watches and activity trackers to sync your data, allowing us to make adjustments if and when needed.
  • Meal Plan – Your meal plan set with the correct calorie/macronutrient targets will be available in the training app.  You can also track your own food, scan barcodes, and create your own foods within the app.
  • Instant Messaging With Coach – In-app instant messaging allows you to keep in contact with your coach, send videos, and receive feedback on the exercises you are performing. This is crucial to ensure you are using good technique and are working at the correct intensity to build muscle.
  • Daily Habits – Daily habits necessary for a successful body recomposition phase will be shown and can be recorded in the app.
  • Data Logging – Recording real-world data such as daily body weight, body part measurements, and weekly or bi-weekly progress photos allows us to make adjustments to your training and nutrition plan based on your current progress.
get notified when we launch

Is Our 12 Week Body Recomposition Program Right For You?

Our 12 week body recomposition program is not a quick fix, and we do not make unrealistic promises. If you are currently under muscled with a significant amount of body fat (the skinny fat look) you will not build the modern fit physique in 12 weeks.

Our 12-week body recomposition programme will allow you to drop a significant amount of body fat and build some muscle, especially if you are a beginner. This is also likely if you have been using the gym for some time and have simply not been training at the correct intensity to build muscle.

You will learn how to train correctly, set up your diet, and build the skills and lifestyle habits required to move towards the modern fit physique over time. You will also learn the importance of hard work and discipline and how cultivating these are necessary to build muscle in the gym, lose body fat, and improve all areas of your life.

This is for you if…

  • You are done with wasting your time at the gym, for little or no results to show for it.
  • You are ready to take massive action and finally build muscle, lose body fat, and get in the best shape of your life.
  • You are serious about coaching, and want to learn a proven system for building muscle and losing body fat the right way.
  • You want to improve all areas of your life, not just your health and fitness. You want more energy, mental focus and clarity, and you also want to improve your mental health and well-being. You want to change how you see yourself and how you show up in the world, so that you can win in life.

this is not for you if…

  • You want a quick fix to drop body fat and build muscle, without putting in the work!
  • You are not willing to commit and follow the plan, even when it becomes more difficult.
  • You are not ready to take massive action, and would rather make excuses as to why you can not build a lean and muscular physique.
  • You are not ready to change your self image and change your life for the better.

frequently asked questions

Please take your time to read our frequently asked questions below. This will give you a clearer picture of what to expect and whether our online coaching would be a good fit for you. If after reading this page and our frequently asked questions, you feel motivated and ready to take action, we would love to work with you. You can sign up below to be notified when we launch.

The main focus of our 12-week body recomposition programme is to strip off as much body fat as possible while building or at least maintaining muscle.  Everyone can lose a significant amount of body fat as long as they are following the plan. In reality, fat loss is far quicker and easier than building muscle.

Although the main focus of a body recomposition phase is fat loss, we are still aiming to build some muscle, although our ability to maximise muscle growth will be somewhat limited because we are restricting calories to lose body fat.  This phase will prime the body to move into a future building phase where muscle growth can be maximised by eating more calories.

The amount of muscle someone is able to build during a 12 week body-recomposition phase can be somewhat individual.  Factors which can determine the amount of muscle someone builds include their age, their training age, and their training history.  A person’s metabolic and hormonal health and the amount of calories they are able to eat while dropping body fat will also be a major factor.

Beginners are in a good position to build muscle as they are starting from an untrained state and will respond well to strength training even in a calorie deficit. Someone who has been using the gym for some time may also be able to build a good amount of muscle when they start training properly with the correct level of intensity.

The role genetics play will also be a deciding factor in how easily someone can build muscle, especially during a body recomposition phase. Some people can just build muscle easier than other people, and this is something we can not change.

With that said, most people will fall somewhere in the middle of the genetic bell curve and will be able to build some muscle while losing body fat.  This will result in them looking significantly better by the end of the body recomposition phase. Even if an individual is not able to build much muscle, they will have still reduced their body fat, which will put them in a much better position to enter a building phase and stay there for a significant amount of time to maximise muscle growth.

Yes, as long as you follow the plan.  The results you are likely to achieve will come down to how well you implement the training, nutrition, and lifestyle principles we teach. Your ability to work hard in the gym, and your mental attitude, will also be a major factor in determining your rate of progress.

This will depend on where you are starting from, and your body fat percentage at the beginning of the programme.  If you are around 18-20% body fat, you will be able to reach a decent level of leanness, around 10-12% body fat.  For men starting from a higher body fat percentage, the process will take a little longer, depending on how much body fat they need to lose.

If a client has more body fat to lose and is still responding well, their calorie intake and training performance is in a good place, and we still have leavers to pull such as increasing cardio, the body-recomposition phase can be extended to 16 or even 20 weeks.

If a client’s rate of weight loss has slowed down or stopped and they are already on a fairly low-calorie intake, their training performance is suffering, and their cardio is already high, a maintenance phase would be the best course of action.

This phase is used to increase calorie intake, reduce fatigue, and get training performance back to a good place. The goal is to increase the metabolic rate without gaining body fat, priming the body for another body recomposition phase to continue to lose body fat.

The goal is to drop as much body fat as possible while eating enough calories to fuel performance in the gym and build muscle.  This means we can only drop body fat so fast, usually aiming for around 1% of body weight per week. This rate of fat loss will usually result in a reduction in scale weight of around 0.5-1kg per week, depending on the client.

This rate of weight loss is fast enough to see visible changes on a weekly basis and is also large enough to be trackable. More importantly, this rate of weight loss will not compromise training performance and our ability to build muscle.  It will also keep hunger levels manageable so that we can maintain a calorie deficit for 12 weeks more.

Performing strength training at the gym three to four times per week is the sweet spot for most people during a body recomposition phase. This allows for plenty of recovery days throughout the week, which allows training performance to remain high when on a reduced calorie intake. Keeping training performance high is crucial as this will maximise a clients potential to build or at least maintain muscle.

Almost everyone will need to make some changes to their overall lifestyle, some more so than others.  Your overall lifestyle and the actions you take daily have resulted in the physique you currently have. You will need to build new lifestyle habits which move you towards the modern fit physique.

We believe you should be able to achieve the modern fit physique without having to spend your life in the gym. Individuals with busy lifestyles will still be able to commit to our 12-week body recomposition programme and achieve great results.

Most people will be using the gym three to four times per week; the focus is quality over quantity, performing high-quality strength training sessions to build muscle. There will be a little extra time commitment required for cardio, and some time will also need to be allocated to hit your daily step target, especially if you have a sedentary job.

The amount of cardio we ask someone to perform will be based somewhat on the individual. As a general rule, we start with the minimum effective dose to assist in fat loss and gradually increase as and when needed to maintain a target rate of weekly weight loss. This can be done by adding extra weekly sessions, increasing the duration, and increasing the intensity.

Although increasing intensity is one of the leavers we can pull, the cardio we perform in a body recomposition phase is always low-intensity steady-state cardio. This type of cardio is far less stressful on the body, does not take a lot to recover from, and does not impact strength training performance and therefore a clients ability to build muscle.

As an example, we may start a client on incline treadmill walking four to five times per week for just 20 minutes. This can be performed at the end of their strength training sessions or performed separately if this is convenient for them.

Absolutely, the overall strategy will remain the same. The training, nutrition, and lifestyle principles that need to be applied to achieve body recomposition will be the same, whether you are in your 40s or even 50s and beyond. With that said, the individual will always be taken into account. Factors such as age will affect the amount of stress we can place on the body and will also impact things like recovery.

Online coaching can definitely be a mixed bag; there are good coaches and not-so-good ones. Giving someone a workout PDF to follow, a meal plan, and swapping exercises in and out of a client’s programme now and again is not coaching.

Some online coaches may not even be qualified; however, they do have great genetics and may be in great shape.  This does not mean they are necessarily a great coach.  For them, following a less than ideal training programme, performing a bit of cardio, and eating a high-protein diet may have been all they needed to get in great shape. This approach is unlikely to work for the vast majority of people.

When a coach with great genetics gives a client a plan that worked for them, the results that client will see are likely going to be unimpressive. Some of the best coaches are the ones with okay or even below-average genetics. They understand what it takes to build muscle and lose body fat for individuals who do not have great genetics and are not able to build muscle as easily.

Our go-to nutritional approach to build muscle, maintain training performance, and lose body fat during a body recomposition phase would be defined as a high-carb, high/moderate-protein, low-fat diet. We use a macros-based approach (tracking carbohydrates, protein, and fat) as this allows for precise adjustment to be made to a client’s calorie intake to continue to lose body fat over the weeks.

Within this macros-based approach to nutrition, we place an emphasis on pro-metabolic foods and also implement some of the main principles of the bioenergetic model of health.  This includes choosing foods that are easy to digest and contain high amounts of bioavailable nutrients that are important for our metabolic health. These foods will support hormonal health, such as healthy thyroid and testosterone levels, which is especially important when we are consuming fewer calories in a body-recomposition phase.

Yes, we can offer you a meal plan based on the foods that work well for you.  The meal plan will be set to your macronutrient targets and available for you to see in the training app.  All you need to do is weigh out the foods as shown.

If you do not wish to follow a meal plan, you can also create your own meals and track your food in the app based on the macronutrient targets we set. With this method, there is far more room for error, which could affect a client’s fat loss results. For this reason, we usually only recommend this method for clients who have experience with tracking their macros and are confident they can do it accurately.

Keeping food choices simple and fairly limited works great during a body recomposition phase.  Eating the same things most or even every day removes decision fatigue and allows a person to put their diet on autopilot. It also makes it far simpler and easier to track and make adjustments when needed.

Some of the key foods we utilise that make up the foundation of the diet will include…

Lean protein sources to allow us to hit our daily protein target while keeping dietary fat low.

  • Lean Beef Mince
  • Chicken Breast
  • Low Fat White Fish
  • 0% Fat Greek Yogurt Or Skyr
  • Low Fat Cottage Cheese
  • Whole Eggs And Egg Whites
  • Shell Fish
  • Whey Protein Powder
  • Liver And Other Organ Meats

Easy-to-digest carbohydrates to fuel our training sessions and maintain performance, so we can build muscle as we drop body fat. We prefer to use a combination of starch-based carbohydrates as well as fruit.

  • Potatoes And Sweet Potatoes
  • White Rice
  • Oats
  • Fruit And Fruit Juices
  • High Quality Sough Dough Bread

Non-starchy fibrous vegetables and fruit-type vegetables to increase micronutrients and fibre. These also allow us to increase food volume while keeping calories down, helping to manage hunger levels.

Healthy saturated and monounsaturated fat from added fats, as well as trace amounts of fats from our protein sources.

  • Olive Oil
  • Coconut Oil
  • Butter
  • Dark Chocolate

Yes, I am a qualified personal trainer.  I have worked in the fitness industry for over 15 years, in gyms, as a personal trainer, and more recently as an online coach.

The initial 12-week body recomposition programme is paid in full as a one time payment.  One advantage of this is that it creates ‘buy-in’ for the client.  They have invested financially in the programme and have fully committed to the process and are therefor more likely to follow the plan.  This also indicates to us that the client is serious and is a good fit for online coaching. Our coaching programme will not work for people who are not fully committed to the process; this will only waste their time as well as ours.

If a client wishes to continue on completion of the 12 week body recomposition program, online coaching will revert to a monthly payment plan, which you can be canceled at any time.

Do you have another question? Please contact us below.

sign up to be notified when we launch

12 week body recomposition

  • We will notify you when we launch our 12-week body recomposition online coaching programme.
  • You can then book a free discovery video call to find out more information and ask any questions you may have.
  • If we believe our online coaching is a good fit for you, and you wish to proceed further, we can start the application process.