Lose It With Rob

26/10/2025

Here are 5 key reasons why exercise is especially important for people after rapid weight loss

1. Helps Preserve Lean Muscle Mass
Rapid weight loss burns both fat and muscle tissue. In a calorie deficit, your body uses both to function.

Without exercise—especially resistance training—people risk losing lean muscle mass, which is essential for:
* Metabolism regulation
* Physical strength
* Long-term weight maintenance

2. Boosts Insulin Sensitivity
Exercise increases insulin sensitivity, helping your body use insulin more efficiently. This:
* Reduces blood sugar levels naturally
* May help reduce long-term reliance on medications

3. Supports Cardiovascular Health
There is so much more to a healthy body than being lean, and exercise forms part of a healthy lifestyle by:
* Lowering blood pressure
* Improving cholesterol levels
* Strengthening the heart and blood vessels

4. Enhances Mental Health & Energy
Large calorie deficits over time can cause fatigue or mood changes, as daily energy intake is low. Exercise can help:
* Boosts energy levels
* Improves mood through endorphin release
* Reduces stress and anxiety, supporting emotional well-being during weight loss

5. Improves Long-Term Weight Maintenance
Many regain weight after rapid weight loss. Exercise is among the best predictors of maintaining weight loss. It:
* Increases calorie burn
* Helps regulate appetite and metabolism
* Reinforces healthy routines

If you would like to learn more about improving your health, fitness, and wellbeing, please don't hesitate to message me, and we can arrange a time to discuss creating a personalised plan tailored to your goals.

08/04/2024

Do you feel like you need to reset your diet every week?

Before you reset your diet yet again for another week, here are some things that you might want to consider.

During the week do you:
Feel you need to excessively exercise to make up for the weekend
Check your weight on a Monday morning and feel you’ve fu**ed it
Starve yourself all week so you can lose the weight you put on at the weekend
Finally, get back to where you were by the end of the week

Just to go out at the weekend and do it all again.

If you are going into this week with the mindset of needing to make up for your weekend or starve yourself all week because you are going out this weekend then you need to

STOP

This mentality doesn’t help long term, and it’s why you aren’t making progress.

Here are some things you can do to have a better relationship with food and still enjoy the weekend:
- eat a higher protein diet to keep you fuller for longer throughout the week
Set yourself a plan for the week, what days are you going to go to the gym, what are you having for your meals this week
You can also save 100-200 calories each day to use them at the weekend. Don’t try and restrict down to 800 calories a day as this is not achievable long term.
Go into the weekend knowing how many calories you have to enjoy your weekend (200cals a day - 1000 extra calories over the weekend)

If you're fed up going through the motions with your diet with nothing changing and want to work on looking and feeling better, comment below or drop me a message and I’ll send you details of what working with me looks like.

Rob

27/11/2023

Something new I'm working on. Feel free to subscribe

Looking after your health, fitness and wellbeing. Click to read The Level Up Fitness Blog, by Levelup_rob, a Substack publication. Launched a year ago.

24/10/2023

As a Coach, I have always invested in myself to ensure I was set up to give my clients the best possible experience while they work with me. With that said here are some of the specialist qualifications that I have along with some details on the kind of areas I work in. If you are unsure if I'm the right fit for you drop me a message and we can have a chat about your specific circumstances. and ensure I am a good match for you and your needs.

Online Coaching

As your Online Coach, I am here to guide you to success. We work to build better habits around health, well-being, and nutrition.

Specialisations include:-
-Fat Loss
-Strength Training
-Body/Gym Confidence
-Home & Gym Workouts
-Workouts for beginners
-Healthy Habits & Mindset

GP Exercise Referral & Clinical Conditions Specialist

As a GP Exercise Referral & Clinical Conditions Specialist I am here to help you improve your health and fitness in a safe and controlled way. Drop me a message if you want to improve your fitness but are unsure how to go about it. Some of the areas I work with my clients on are:-
- Arthritis
- Low Back Pain
- Injury Rehabilitation
- Cardiovascular Disease
- Heart Disease
- Hypertension
- Angina
- C.O.P.D
- Asthma
- Diabetes
- Mental Health
- Obesity
- and many more...

Womens Coaching Specialist

As a women's Coaching Specialist, I am qualified to help you deal with many issues that arise in women's fitness including:-

- Body Image
- Menopause
​- Menstrual Cycle
-​ Disordered Eating
​- Emotional & Restrictive Eating
​- Pelvic Health
​- Endometriosis
-​ Hormone Issues
- PCOS
- Hashimoto's
​- And much more

Pre/Post-Natal Coaching

Many fear not only exercise but training whilst pregnant or aren't sure how to get back to fitness. As a Pre/Post-Natal coach, I am here to guide you on your journey no matter what stage you are at. Specifics include:-
- Pre/Post Natal exercise
- Strength Training Pre & Post Natal
- Pelvic Health
- Body Recomposition
- Healthy Habits & Overall Wellbeing.

If you're looking to improve your health, fitness, and wellbeing. Drop me a message and we can chat about how I can help.

09/10/2023

Do you feel you need to reset your diet every Monday?

If this is you then what you are doing now is clearly not working and not good for your long-term success.

Its time to reframe your relationship with food and build healthier habits around your health and wellbeing.

Drop me a message to find out more.

09/10/2023

Surround yourself with good people who will support you towards your goals.

It's not always easy to remove negativity from your life, but where possible surround yourself with good people who care about your health, wellbeing and your desire to succeed.

Sometimes it's not always as easy as it seems, especially involving friends, family or loved ones. But that's where you need to develop strategies to deal with these situations which will allow you to control your environment.

Looking to work on your relationship with food? Drop me a message with the words 'loseit' and I'll send you details.

06/10/2023

This is your friendly reminder that exercise doesn’t need to be all or nothing.

Getting out, getting active, and doing something positive will always be better for your health, fitness and mindset than doing nothing.

It doesn’t need to be perfect, imperfect action over the long term will always produce better results than a few perfect workouts.

13/08/2023

5 steps to behaviour change

1. SET OUTCOME-BASED GOAL
Ask yourself what is your big goal, what is it you want to achieve?

2. ESTABLISH 1 OR 2 BEHAVIOUR BASED GOAL
These should be achievable habits that we can commit to which will progress us towards our outcome-based goal. The more specific we can make these the better.

3. TAKE ACTION
Now that you have selected your behavioural-based goals it's time to put them into action.

4. EVALUATE HOW ITS GOING
This can include reviewing how consistent you've been, how you feel about the changes you have made, and how you are progressing towards your outcome-based goal. It's important that you can track progress in your behaviours, goals and overall progress.

5. DETERMINE THE NEXT STEP
Now that you know how things are going you can decide on the next step. Ideally you should always be working towards something, whether that's taking on a new habit, being more consistent in your current habits, or taking an existing habit to the next level.

If you struggle with consistency and want to know more about how I can help, drop me a DM with the words 'TAKE ACTION' or fill out the enquiry form in my bio or on my website.

28/07/2023

Have you dieted for years only to end up back where you started?

Do you feel there is no hope left. That you can’t change your habits around food and exercise.

For years I struggled to lose any meaningful amount of fat long term, I would be good for a few weeks then it would all go out the window and I would be back where I started.

It wasn’t until I had enough and reached out to a coach to help me lose fat and keep it off in a meaningful and sustainable way that I was able to make lasting change. I lost 65kg and for the past 3 years have been helping others do the same.

Are you ready to change your mindset around
food, fat loss and exercise?

Check out my website at www.loseitwithrob.co.uk for more details on how to join.

19/07/2023

Train for long term results, not short term gains.

09/06/2023

4 Lifestyle Changes to lose fat and get lean:

- Be in a sustainable calorie deficit
- Eat a diet high in protein
- Strength train 2-3 times a week
- Hit 10,000 steps a week