About our Weight Management, Exercise & Maintenance Packages
How it works?
GutBusters has a range of stand alone or interlinking Packages to help you create the perfect programme to support you through all aspects of your weight management and fitness journey.
These can be combined and configured together to fit your lifestyle and help you more fully to achieve your goals. Our main Packages include:
- A 4 Week Starter Weight Loss & Fitness Programme(Package 1)
- A 12 Week Gold Weight Loss & Fitness Programme (Package 2)
- PT One – A Single Starter Personal Training session (Package 3).
- PT Four – A block of 4 Personal Training sessions (Package 4)
- A Monthly Maintenance to help you stay on track and maintain or enhance your goals (Package 5)
The packages are aimed at giving you the support, knowledge and skill’s to be able to lose weight and keep it off, be fitter and have a better body shape.
The 4 week Weight Loss & Fitness package is a good option if you’re just looking for key information on goal setting, weight loss and fitness.
The 12 Week Weight Loss & Fitness package is a best choice if you want more support to maximise changes and all round improvements on weight loss, keeping weight off, nutrition, diet, fitness and exercise.
If you have an upcoming event like a wedding or holiday, adding on a Personal Training package can help you achieve your goals more quickly.
If you’re finding the weight creeping back or starting to feel unfit, our Monthly Maintenance Support package can help support you to get you back on track.
We also deliver regular Health Checks and Weight Management & Exercise Seminars. Click HERE to go the GutBusters diary to see our upcoming events.
More information on each Package can be seen below.
Overview of our packages
- What's the difference between a 4 and 12 week Weight Loss & Fitness Programmes?
- 4 Week Starter Weight Loss & Fitness Programme (Package 1)
- 12 Week Gold Weight Loss & Fitness Programme (Package 2)
- PT One: Single Personal Training Session (Package 3)
- PT Four: Block of 4 Personal Training Sessions (Package 4)
- Monthly Maintenance Support Programme (Package 5)
Unfortunately, most people who lose weight usually put it back on within a year or two. Some of the reasons for this are that they:
- Feel that don’t have enough knowledge or confidence about their diet, nutrition and how to lose weight AND keep it off.
- May not feel in control of their lifestyle choices such how to exercise, or dealing with emotional issues like stress and anxiety that can affect their weight.
- Make unrealistic and unsustainable lifestyle changes when losing weight that can’t be maintained over a long time.
Losing weight and keeping it off requires ‘realistic and sustainable’ lifestyle changes. The same goes for getting fitter, stronger and improving your physique.
Gutbusters 4 & 12 Week Weight Loss & Fitness Programmes aim to give you knowledge, skills and support to more control, make sustainable long term lifestyle and habit changes, deal with setbacks and overcome barriers.
We know that 12 weeks can be a big investment of your time, money and commitment. That’s why we created the 4 week programme. While less in-depth than the 12 week programme, the 4 week programme still covers key topics of weight management, goal setting, barriers, nutrition and exercise.
However, the 12 week programme covers these key topics in much more detail as well as:
– Looking at how sleep, alcohol, stress and anxiety can impact your weight
– Identifying specific goals around your weight, body shape, diet and fitness
– Food and meal planning, hydration, macronutrients, meals and portion sizes
– Identifying and working with your body type to help get maximum results
– Making sustainable lifestyle changes and creating new habits
– Fitness and exercise, the 80/20 rule and best exercises for weight loss
Package 1
4 Week Starter Weight Loss & Fitness Programme
Your investment = £60
Package value £104 (saving you £44)
Overview of what you get:
Access to weekly informational session topics on weight loss, nutrition and exercise
£5 off any single Personal Training session’s booked while on 4 week programme
Access to weekly exercise class PLUS an additional 2 exercise classes per week
Access to an individual 10 point health check
Ongoing expert support and guidance to help you achieve your goals and get results
Priority booking onto GutBusters informational Seminars & workshops
Regular emails and newsletters
Discounted option to move onto 12 week programme (weeks 5 – 12) to further help you achieve you goals
Package 2
12 Week GOLD Weight Loss & Fitness Package
Investment = £149
Package value £387 (saving you £238)
Overview of what you get:
Access to a more in-depth weekly informational session topics on weight loss, nutrition and exercise
A FREE Personal Training session (valued at £35), PLUS £5 off any Personal Training sessions while booked on the 12 week programme
Access to weekly exercise class PLUS an additional 3 exercise classes per week
Up to 3 progress updates to help you monitor your results
Access to an individual 10 point health check PLUS a full Body Stat tests (showing changes of body fat and muscle mass)
Ongoing expert support and guidance to help you achieve your goals and get results
Priority booking onto GutBusters informational Seminars & workshops
Regular emails and newsletters
Package 3
Single Starter Personal Training
(PT One)
Investment = £35 per session
(or £30 if on our 4 or 12 week Weight Loss & Fitness programme)
What you get
Not sure if PT is for you? A single PT session can point you in the right direction to maximise your results and help you achieve your weight loss and fitness goals more quickly.
Why might you need a single Personal training session?
Personal training can often help people to achieve their goals more quickly, or get them going in the right direction if they are not seeing any changes. This can include:
– Not seeing the results you wanted (for example losing weight or getting fitter)
– Needing someone to challenge & motivate you
– Wanting more knowledge and information about exercise and nutrition
– Having accountability and/or support when working out
– Needing some extra help with an injury, illness or long term condition
– Enhancing what you’re already doing to help you achieve your goals quickly
How can a single Personal Training session help you?
If you’re not sure if PT is for you, a single one-to-one PT session can still give you a wide range of benefits and help you in achieving your weight loss and fitness goals. This can include:
– Asking questions specific to you about your diet, nutrition and exercise
– Making sure the exercises you are doing are the most effective to help you lose weight or get fitter
– Making sure you are doing exercises correctly and safely
– Help you set realistic goals or modifying exercise to fit your current ability
– Save money as it may be that a single PT session is all you need
Package 4
Four Personal Training Sessions
(PT Four)
Investment = £130 per session
(or £120 if on our 12 Week Weight Loss & Fitness programme)
What you get: 4 PT sessions giving you expert support and advice around more specific goals on weight loss, exercise, being stronger and gaining muscle.
Why might you need Personal training sessions?
Personal training can often help people to achieve their goals more quickly, or get them going in the right direction if they are not seeing any changes. This can include:
– Not seeing the results you wanted (for example losing weight or getting fitter)
– Needing someone to challenge & motivate you
– Wanting more knowledge and information about exercise and nutrition
– Having accountability and/or support when working out
– Needing some extra help with an injury, illness or long term condition
– Enhancing what you’re already doing to help you achieve your goals quickly
How can the PT-Four personal training package help you?
Block booking a number of PT sessions can be an excellent investment to help you achieve you goals. Some of the benefits you can get from our 4 Pack PT package includes:
- Ongoing support and motivation
- Measuring changes in your weight, fitness, body shape and health
- Creating a programme specifically for you based on your goals, needs and current fitness levels
- Expert advice on how to use equipment and perform exercises correctly so that you get the most out of the exercise and don’t get injured
- Helping you set realistic short and long term goals to help you lose weight, get fitter, be stronger, change your body shape or look and feel better
- Getting advice on how to do exercises at the right intensity and frequency to help get you to your goals as quickly as possible
- Save you time by giving you effective exercise routines to help you meet your goals whilst fitting your training in amongst your work and personal life
Package 5
Monthly Maintenance Programme
Investment = £40 per month (minimum of one month sign up)
What you get
A rolling monthly support package designed to help you maintain or improve your goals and objectives, be they losing more weight, keeping weight off, being fitter and stronger or improving your body shape.
Why might you need a Monthly Maintenance Programme?
Sometimes we all need a bit of support now and again to help us stay on track.
This could be for things like getting ready for your holiday (or when coming back from holiday!), after Christmas or for a significant event like a wedding.
If you do need some extra support, our Monthly Maintenance Programme (Package 5) is designed to support you after completing your programme.
The extra support allows you to remain focused, have accountability and help you maintain or improve on your weight loss and fitness goals.
The Monthly Maintenance Programme also includes exercise classes, contact support and reduced costs for personal training.
Are you thinking about making some changes around your weight and fitness?
GutBusters offers a range of packages to help you achieve your goals.
Weight Management & Weight Loss FAQ
If losing weight was easy, there probably wouldn’t be a diet or weight loss industry.
Unfortunately, evidence indicates that most people who lose weight will put it back on within a year or two!
To lose weight and keep it off, most of us need to make long term lifestyle changes like being more physically active, eating more healthily and exercising.
Remember, you’ve had a lifetime of lifestyle behaviour and habits that have led you to where you are now. However, making and maintaining these changes are not easy for many of us to do, which is we tend to give up and go back to our old habits.
To help you create new habits and stick to these lifestyle changes, GutBusters programmes follow NHS and NICE guidelines to help provide you with the support, knowledge and skill’s to allow you to take back more control, lose weight, be fitter and maintain a healthy body weight.
We do this by focusing on the following five key areas:
- Giving you more knowledge of fitness, nutrition & weight loss
- Help you to lose body fat and change your body shape
- Provide you with support and guidance to be able to achieve your goals
- Delivering exercise sessions to help you get fitter & stronger
- Help you maintain a healthy body weight
Creating new habits and making long term lifestyle changes to improve your health, lose weight and get fitter doesn’t happen overnight.
For many people, replacing old habits with new ones can take many weeks and months before they become embedded. But, the longer you can keep to the new changes the more likely they are to become permanent.
This is why a 12 week programme gives you a much better chance of turning these changes into long term habits (it’s also a reason why many NHS or health services adopt 12 week programmes).
Our 12 week programmes are able to give you more support, cover more topics in depth, help you learn more about how to lose weight, stay at a healthy body weight, be fitter and establish your new habits.
However, we understand that 12 weeks can be a big investment of your time, money and commitment. That’s why we created our 4 week starter package. It allows you to try our programme to see if it’s for you and covers some of the key topics of weight management. If you want to carry on after 4 weeks, you can simply jump over to the remaining 8 weeks of the 12 week programme for £89.
Whichever one you choose, both the 4 and 12 week programmes offer great value for money.
It depends on your starting point and if you only want to get to a target weight, or be at a healthy weight and stay there!
Someone who has a lot of excess body fat will need to lose more than someone with less excess body fat. Where you store the extra fat can also play a significant role in how much you need to lose as well.
For example, carrying too much fat around your waist means you’re more likely to get conditions like heart disease, some cancers and type 2 diabetes. The NHS recommends that you should try to lose weight if your waist is 102cm (40in) or more for men, and 88cm (34.5in) or more for women.
You should also ask yourself why you want to lose weight?
It could be for one or more reasons, but some of the most common ones are to look and feel better about yourself, be more attractive, have better health or for a significant event like a wedding or holiday.
It’s natural for anyone trying to lose weight to want to lose it quickly, especially with claims made by some ‘diets’ that you can lose up to 5 – 7 lbs in a week. Yes, you could potentially lose this much weight, but most of it will come from water loss (not fat), which you’ll just put back on.
Evidence shows that losing weight gradually and steadily (around 1 to 2 pounds per week) will make you more successful at keeping the weight off, and that the majority of this will be fat loss. If you are overweight, a weight loss of 5 to 10 percent of your total body weight is also likely to produce health benefits.
The term “weight loss” can be misleading. If you’re thinking about losing weight, what you probably mean is that you want to lose unwanted excess body fat.
Most people tend to use scales to measure their weight, but the truth is that scales don’t tell you what you’re losing!
Your total body weight includes the weight of your muscles, fat, bone tissue, internal organs, and water. So, when you lose weight, what are you actually losing? Is it all fat, or are there other things being lost as well?
For example, many people on a 4 week calorie restricted diet, the ratio of fat, water and protein being lost can change on a weekly basis and may typically look something like this:
Week 1 Weeks 2 – 3 Week 4
Fat = 25% Fat = 70% Fat = 85%
Protein = 5% Protein = 10% Protein = 15%
Water = 70% Water = 20%Whatever diet or weight (fat) loss programme you chose should, one of it’s main aims should be to change your body composition.
Body composition simply means how much fat you have compared to your lean body weight (like muscle, bone, internal organs etc). To get a better body composition, you should aim to lose excess fat while maintaining or increasing your lean body weight (e.g. muscle mass).
Good weight loss = Mostly fat loss + little or no muscle loss + little water loss
Bad weight loss = Water loss + some muscle loss + some fat loss
Losing muscle reduces your metabolic rate, meaning that any extra calories which are no longer needed (due to losing some muscle), will be stored as fat and could make you gain weight even faster.
Having more muscle mass increases your metabolism, meaning you burn off more calories while making it easier to lose fat and prevent fat gain.
Most people who lose weight regain it after a year or two, so clearly something isn’t working properly.
You wouldn’t buy a new car, fridge or television if you knew there was an 80% chance that it wasn’t going to work after a year or two.
However, many people still try to lose weight by following unrealistic diets or doing the same things over and over again to lose weight. While it may work short term (for example hitting a target weight), it’s rarely sustainable over the long term. Try looking at people who have been ‘slimmer of the year’ and see where they are on their weight journey a few years later!
Having a healthy diet and being in a negative energy balance (consuming less calories per day than you burn up) is probably the most important aspect of weight loss. For example, consuming 500 calories less per day than you burn up will make you lose about 1 lb of weight a week. The good news is that a lot of this will be fat loss.
But, also having an exercise plan with this can help you burn off even more calories, improve your health and fitness, and help to keep lean muscle mass, meaning you’ll look even better when you reach your weight loss goals.
Unfortunately, while many diets plans and weight management services may talk about physical activity, they don’t deliver exercise, or give you the knowledge about what exercise to do to maximise your weight loss.
Another reason why weight loss can’t be sustained is that most of us usually have to make long term lifestyle changes (which can be difficult to do).
Ultimately though, you’re the one who has the power to make the long term lifestyle changes and take control of the things you need to lose weight, maintain a healthy weight and be fitter and healthier.
The GutBusters weight management and exercise packages are designed to help you get the knowledge, tools, skills and support you need to achieve your goals.
Exercise & Personal Training FAQ
Why should you exercise if just dieting and cutting calories will help you lose weight faster?
Because exercise has benefits that extend beyond weight loss alone.
Exercising with dietary changes significantly helps you reach your goals more quickly. It also helps to make sure you’re maximising fat loss while minimising muscle loss.
Evidence also indicates that people who have lost weight who exercise tend to keep it off for longer.
Plus if you want to look good and have a better physique when you’ve reached your goals, then you should really be exercising!
GutBusters offers a range of exercise classes and personal training to help you start to make real changes.
GutBusters Exercise Classes
Yes, it can be intimidating going to an exercise class, especially on your own or if you’re feeling overweight and unfit. That’s why are classes are designed to work with your current fitness and ability levels.
Our classes lasts for about 60 minutes with the content varying slightly for each session. As long as you’re ok to exercise, all you have to do is just turn up and start. If you are booked onto our 4 or 12 week Weight Management Programmes, then you’ll also get up to 3 exercise classes per week completely FREE!
GutBusters Personal Training
Why might you need personal training?
You may not do, but some of the reasons where personal training can rally help you is when:
– You’re not seeing the weight loss results you wanted
– You’re not sure what to do to achieve your goals
– You need someone to support, challenge & motivate you
– You want more knowledge about exercise and nutrition
– You want to achieve your goals quicklyGutBusters personal trainers are part-coach, part-mentor, part-friend and even part-drill instructor at times. We are friendly, non-judgemental and work with you to create a programme that is specific to you to help you achieve your health, weight loss and fitness goals.
Our Personal Training costs £35 for a single session (PT One), but only £30 if you are booked onto our 4 or 12 week Weight Management Programme’s.
If you are booked onto our 12 week Weight Management Programme, the PT Four (a block of 4 PT sessions) only costs £120 (saving you £10 off normal price of £130).
Firstly, it’s important to remember that you should be aiming for fat loss, not weight loss. To lose fat, you need to burn more calories than you consume. Exercise can help you achieve this by burning off extra calories.
While calorie restriction and diet is the most important aspect of losing weight (fat), exercise should also be an essential part of your overall fat loss programme, especially when it comes to keeping off the weight you’ve lost!
Exercise can arguably give you more benefits than diet alone. These include reducing stress, helping you sleep, making you feel good, making daily activities easier, lowering your risk of conditions like heart disease, osteoporosis, diabetes, some cancers and giving you more energy. The list goes on and on……
But how does it specifically help with fat loss?
Your metabolism – Your metabolism is a measure of how many calories your body needs and uses in a day. You can control how many calories you burn by doing more physical activity and exercise. How many calories you burn off depends on things like the type of exercise you do, how intense it is and how long you do it for.
Your muscle mass – The bad news is that you tend to lose muscle and gain fat as you get older (think middle aged spread). Also, when you go on a calorie restricted diet, you’ll also probably lose muscle mass. This lowers your metabolism, potentially causing fat gain from calories your consuming but no longer need.
The good news is that an exercise plan alongside your diet can reduce the amount of muscle you lose, or even increase it, meaning you’re burning more calories (even at rest).
Muscle building and repair – After exercising your body must repair and build the muscles worked. This needs more energy from the calories you’ve consumed, helping you to lose fat and control your weight.
Helping you make good choices – Exercise can improve your mental health, reduce stress, help you sleep, and makes you feel good. All of these reduce your tendency to make bad food choices.
Many people often think that physical activity and exercise mean the same thing, but they are different, especially when it comes to keeping the weight off and being fitter.
So what’s the difference?
Physical activity
Physical activity is ANY activity (including exercise) that you do throughout the day that involves physical movement. Examples are things like your job, hobbies, gardening, shopping, walking, housework and climbing stairs.Exercise
Exercise is a specific form of physical activity that is planned, structured, repetitive and intended to improve or maintain your health and physical fitness. Types of exercise include swimming, cycling, running and weight training.Where possible, exercise should be an essential part of any weight loss programme as it helps you lose fat, maintain muscle mass and stop you regaining excess body fat.
You also get the extra bonus of being healthier and it improving the following main components of physical fitness:
Cardiorespiratory (aerobic) fitness
Muscular strength fitness
Muscular endurance fitness
Flexibility fitness
Body composition (how much fat you have compared to lean body weight)
Why intensity is important
Intensity is important in terms of how many calories you burn up and how effective it is at helping you lose excess body fat, improving fitness and having a good body composition.Intensity also varies depending on your current fitness levels. For example, if you were to swim non-stop for 20 minutes, the harder it would be to do (higher intensity) if you were unfit. As you get fitter, the same exercise becomes easier to do and the intensity level feels lower.
The GutBusters weight loss programme include exercise classes, and also give you the information to help you exercise effectively to achieve your goals.
If you’re thinking about doing some exercise to help you lose weight and get fitter. But should you do cardio or weights?
The answer should be BOTH!
Not only are they great at helping you lose weight, but you also get many health and fitness benefits.
The number of calories you burn during (and after) exercise also depends on things like your body size, the type of exercise you’re doing, how much muscle is working, how long you’re exercising for and how intense it is.
Cardio
Also known as aerobic activity, cardio involves you using large large muscle groups repeatedly over a period of time. This includes things like walking, running, swimming and cycling.Key points
- Cardio workouts typically burn more calories than a resistance training workout of the same duration.
- Cardio can help make your heart stronger, lower blood pressure, improve your mood and aid sleep.
- Compared to resistance training, cardio is not as effective at maintaining or increasing your muscle mass.
- After finishing cardio exercise, your metabolic rate soon drops back to normal levels
Resistance training
Also know as weight training, resistance training involves using bodyweight, machines or free weights (e.g. barbells) for a number of repetitions. This includes things like press ups and squats.
Key points
- Resistance training doesn’t usually burn as many calories as a cardio exercise while your doing it.
- Even many hours after finishing a resistance training workout, you’ll still be burning calories at a higher rate compared to cardio exercise.
- Resistance training can help you maintain or increase muscle mass, have a higher metabolism, stronger bones and reduce chronic pain.
So, whatever exercise you do. Make sure you aim to include cardio and resistance training within it.
Sitting disease, being sedentary, inactive or a couch potato all mean someone whose lifestyle involves lots of sitting and lying down, but with very little physical activity and/or no exercise.
Sitting disease can be used to describe people who sit for long periods of time and/or are inactive which can negatively impact on their health.
In fact the World Health Organization states that being physically inactive is the fourth leading risk factor linked to early deaths
Even if you don’t need to lose weight, one of the worst things you can do is sit on your butt all day and do no exercise. Here’s some of the potential differences from having a physically active or inactive lifestyle.
Having an active lifestyle (exercising and not sitting down for long periods)
- Gives you a better quality of life
- Maintains muscle mass keeping your metabolic rate high so you burn off more calories
- Gives you more energy and makes daily tasks easier to do
- Helps you lose weight and keep the weight off
- Improves your mental health and can help you manage stress and unwind
It also lowers your risk of:
– Coronary heart disease and stroke by up to 35%
– Type 2 diabetes by up to 50%
– Colon cancer by up to 50%
– Breast cancer by up to 20%
– Having an early death by up to 30%
– Osteoarthritis by up to 83%
– Depression by up to 30%
– Dementia by up to 30%Having sitting disease / inactive lifestyle (not exercising and sitting down for long periods)
- Raises your risk of dying early
- Increased muscle loss leading to a lower metabolism, making you more likely to gain weight.
- Loss of muscle strength and endurance due to lack of use
- Weaker bones
- Increased problems breaking down fats and sugars
- Increases your chances of being overweight or obese
It also can increase your risk for diseases and conditions like:
– Type 2 diabetes
– Certain cancers, including colon and breast cancer
– High blood pressure and stroke
– High cholesterol
– Osteoporosis and falls
– Increased feelings of depression and anxiety
– Metabolic syndrome
– Heart diseases including coronary artery disease and heart attackWhen you put them side by side, it’s a no brainer.
About our Weight Management & Exercise Packages
GutBusters offers a range of Weight Management and Exercise Packages to help you achieve your weight loss and fitness goals.
These can be used on their own or combined together to help you achieve your weight loss, fitness and body shape goals. Our current Packages include:
- A 4 Week Starter Weight Loss & Fitness Programme (Package 1)
- A 12 Week Gold Weight Loss & Fitness Programme (Package 2)
- PT One (Package 3). A Single Starter Personal Training session
- PT Four (Package 4). A block of 4 Personal Training sessions
- A Monthly Maintenance (Package 5) to help you stay on track and maintain or enhance your goals.
We also deliver regular Health Checks and Weight Management & Exercise Seminars. Click HERE to go the GutBusters diary to see our upcoming events.
See below for an overview of our Packages or click on the package name for more information.
If you’ve got a few minutes, our FAQ section below has more information about our services, weight management and exercise.
Our FAQ section below also gives you more information about our services, weight management and exercise.
About our Weight Management & Exercise Packages
GutBusters offers a range of service and programme packages to help you achieve your weight loss and fitness goals
These include:
- A 4 Week Starter Weight Management Programme (Package 1)
- A 12 Week Gold Weight Management Programme (Package 2)
These can be linked with optional Personal Training (Packages 3 & 4) to help you achieve your goals even faster.
For ongoing support, our Monthly Maintenance (Package 5) helps you stay on track to maintain or enhance your goals.
See below for an overview of our Packages or click on the package name.
Our FAQ section below provides more in depth information about our services, weight management and exercise.
- What's the difference between a 4 and 12 week Weight Management Programme?
- 4 Week Starter Weight Management Programme (Package 1)
- 12 Week Gold Weight Management Programme (Package 2)
- PT One: Single Personal Training Session (Package 3)
- PT Four: Block of 4 Personal Training Sessions (Package 4)
- Monthly Maintenance Support Programme (Package 5)
Unfortunately, most people who lose weight usually put it back on within a year or two. Some of the reasons for this are that they:
- Feel that don’t have enough knowledge or confidence about their diet, nutrition and how to lose weight AND keep it off.
- May not feel in control of their lifestyle choices such how to exercise, or dealing with emotional issues like stress and anxiety that can affect their weight.
- Make unrealistic and unsustainable lifestyle changes when losing weight that can’t be maintained over a long time.
Losing weight and keeping it off requires ‘realistic and sustainable’ lifestyle changes. The same goes for getting fitter, stronger and improving your physique.
Gutbusters 4 & 12 Week Weight management Programmes aim to give you knowledge, skills and support to more control, make sustainable long term lifestyle and habit changes, deal with setbacks and overcome barriers.
We know that 12 weeks can be a big investment of your time, money and commitment. That’s why we created the 4 week programme. While less in-depth than the 12 week programme, the 4 week programme still covers key topics of weight management, goal setting, barriers, nutrition and exercise.
However, the 12 week programme covers these key topics in much more detail as well as:
– Looking at how sleep, alcohol, stress and anxiety can impact your weight
– Identifying specific goals around your weight, body shape, diet and fitness
– Food and meal planning, hydration, macronutrients, meals and portion sizes
– Identifying and working with your body type to help get maximum results
– Making sustainable lifestyle changes and creating new habits
– Fitness and exercise, the 80/20 rule and best exercises for weight loss
Package 1
4 Week Starter Weight Management Programme
Your investment = £60
Package value £104 (saving you £44)
Overview of what you get:
Access to weekly informational session topics on weight loss, nutrition and exercise
£5 off any single Personal Training session’s booked while on 4 week programme
Access to weekly exercise class PLUS an additional 2 exercise classes per week
Access to an individual 10 point health check
Ongoing expert support and guidance to help you achieve your goals and get results
Priority booking onto GutBusters informational Seminars & workshops
Regular emails and newsletters
Discounted option to move onto 12 week programme (weeks 5 – 12) to further help you achieve you goals
Package 2
12 Week GOLD Weight Management Package
Investment = £149
Package value £387 (saving you £238)
Overview of what you get:
Access to a more in-depth weekly informational session topics on weight loss, nutrition and exercise
A FREE Personal Training session (valued at £35), PLUS £5 off any Personal Training sessions while booked on the 12 week programme
Access to weekly exercise class PLUS an additional 3 exercise classes per week
Up to 3 progress updates to help you monitor your results
Access to an individual 10 point health check PLUS a full Body Stat tests (showing changes of body fat and muscle mass)
Ongoing expert support and guidance to help you achieve your goals and get results
Priority booking onto GutBusters informational Seminars & workshops
Regular emails and newsletters
Package 3
Single Starter Personal Training
(PT One)
Investment = £35 per session
(or £30 if on one of our Weight Management or Maintenance programme’s)
What you get
Not sure if PT is for you? A single PT session can point you in the right direction to maximise your results and help you achieve your weight loss and fitness goals more quickly.
Why might you need a single Personal training session?
Personal training can often help people to achieve their goals more quickly, or get them going in the right direction if they are not seeing any changes. This can include:
– Not seeing the results you wanted (for example losing weight or getting fitter)
– Needing someone to challenge & motivate you
– Wanting more knowledge and information about exercise and nutrition
– Having accountability and/or support when working out
– Needing some extra help with an injury, illness or long term condition
– Enhancing what you’re already doing to help you achieve your goals quickly
How can a single Personal Training session help you?
If you’re not sure if PT is for you, a single one-to-one PT session can still give you a wide range of benefits and help you in achieving your weight loss and fitness goals. This can include:
– Asking questions specific to you about your diet, nutrition and exercise
– Making sure the exercises you are doing are the most effective to help you lose weight or get fitter
– Making sure you are doing exercises correctly and safely
– Help you set realistic goals or modifying exercise to fit your current ability
– Save money as it may be that a single PT session is all you need
Package 4
Four Personal Training Sessions
(PT Four)
Investment = £130 per session
(or £120 if on our 12 Week Weight Management or Maintenance programme’s)
What you get: 4 PT sessions giving you expert support and advice around more specific goals on weight loss, exercise, being stronger and gaining muscle.
Why might you need a single Personal training session?
Personal training can often help people to achieve their goals more quickly, or get them going in the right direction if they are not seeing any changes. This can include:
– Not seeing the results you wanted (for example losing weight or getting fitter)
– Needing someone to challenge & motivate you
– Wanting more knowledge and information about exercise and nutrition
– Having accountability and/or support when working out
– Needing some extra help with an injury, illness or long term condition
– Enhancing what you’re already doing to help you achieve your goals quickly
How can a single Personal Training session help you?
If you’re not sure if PT is for you, a single one-to-one PT session can still give you a wide range of benefits and help you in achieving your weight loss and fitness goals. This can include:
– Asking questions specific to you about your diet, nutrition and exercise
– Making sure the exercises you are doing are the most effective to help you lose weight or get fitter
– Making sure you are doing exercises correctly and safely
– Help you set realistic goals or modifying exercise to fit your current ability
– Save money as it may be that a single PT session is all you need
Package 5
Monthly Maintenance Programme
Investment = £40 per month (minimum of one month sign up)
What you get
A rolling monthly support package designed to help you maintain or improve your goals and objectives, be they losing more weight, keeping weight off, being fitter and stronger or improving your body shape.
Why might you need a Monthly Maintenance Programme?
Sometimes we all need a bit of support now and again to help us stay on track.
This could be for things like getting ready for your holiday (or when coming back from holiday!), after Christmas or for a significant event like a wedding.
If you do need some extra support, our Monthly Maintenance Programme (Package 5) is designed to support you after completing your programme.
The extra support allows you to remain focused, have accountability and help you maintain or improve on your weight loss and fitness goals.
The Monthly Maintenance Programme also includes exercise classes, contact support and reduced costs for personal training.
Are you thinking about making some changes around your weight and fitness?
GutBusters offers a range of packages to help you achieve your goals.
Weight Management & Weight Loss FAQ
If losing weight was easy, there probably wouldn’t be a diet or weight loss industry.
Unfortunately, evidence indicates that most people who lose weight will put it back on within a year or two!
To lose weight and keep it off, most of us need to make long term lifestyle changes like being more physically active, eating more healthily and exercising.
Remember, you’ve had a lifetime of lifestyle behaviour and habits that have led you to where you are now. However, making and maintaining these changes are not easy for many of us to do, which is we tend to give up and go back to our old habits.
To help you create new habits and stick to these lifestyle changes, GutBusters programmes follow NHS and NICE guidelines to help provide you with the support, knowledge and skill’s to allow you to take back more control, lose weight, be fitter and maintain a healthy body weight.
We do this by focusing on the following five key areas:
- Giving you more knowledge of fitness, nutrition & weight loss
- Help you to lose body fat and change your body shape
- Provide you with support and guidance to be able to achieve your goals
- Delivering exercise sessions to help you get fitter & stronger
- Help you maintain a healthy body weight
Creating new habits and making long term lifestyle changes to improve your health, lose weight and get fitter doesn’t happen overnight.
For many people, replacing old habits with new ones can take many weeks and months before they become embedded. But, the longer you can keep to the new changes the more likely they are to become permanent.
This is why a 12 week programme gives you a much better chance of turning these changes into long term habits (it’s also a reason why many NHS or health services adopt 12 week programmes).
Our 12 week programmes are able to give you more support, cover more topics in depth, help you learn more about how to lose weight, stay at a healthy body weight, be fitter and establish your new habits.
However, we understand that 12 weeks can be a big investment of your time, money and commitment. That’s why we created our 4 week starter package. It allows you to try our programme to see if it’s for you and covers some of the key topics of weight management. If you want to carry on after 4 weeks, you can simply jump over to the remaining 8 weeks of the 12 week programme for £89.
Whichever one you choose, both the 4 and 12 week programmes offer great value for money.
It depends on your starting point and if you only want to get to a target weight, or be at a healthy weight and stay there!
Someone who has a lot of excess body fat will need to lose more than someone with less excess body fat. Where you store the extra fat can also play a significant role in how much you need to lose as well.
For example, carrying too much fat around your waist means you’re more likely to get conditions like heart disease, some cancers and type 2 diabetes. The NHS recommends that you should try to lose weight if your waist is 102cm (40in) or more for men, and 88cm (34.5in) or more for women.
You should also ask yourself why you want to lose weight?
It could be for one or more reasons, but some of the most common ones are to look and feel better about yourself, be more attractive, have better health or for a significant event like a wedding or holiday.
It’s natural for anyone trying to lose weight to want to lose it quickly, especially with claims made by some ‘diets’ that you can lose up to 5 – 7 lbs in a week. Yes, you could potentially lose this much weight, but most of it will come from water loss (not fat), which you’ll just put back on.
Evidence shows that losing weight gradually and steadily (around 1 to 2 pounds per week) will make you more successful at keeping the weight off, and that the majority of this will be fat loss. If you are overweight, a weight loss of 5 to 10 percent of your total body weight is also likely to produce health benefits.
The term “weight loss” can be misleading. If you’re thinking about losing weight, what you probably mean is that you want to lose unwanted excess body fat.
Most people tend to use scales to measure their weight, but the truth is that scales don’t tell you what you’re losing!
Your total body weight includes the weight of your muscles, fat, bone tissue, internal organs, and water. So, when you lose weight, what are you actually losing? Is it all fat, or are there other things being lost as well?
For example, many people on a 4 week calorie restricted diet, the ratio of fat, water and protein being lost can change on a weekly basis and may typically look something like this:
Week 1 Weeks 2 – 3 Week 4
Fat = 25% Fat = 70% Fat = 85%
Protein = 5% Protein = 10% Protein = 15%
Water = 70% Water = 20%Whatever diet or weight (fat) loss programme you chose should, one of it’s main aims should be to change your body composition.
Body composition simply means how much fat you have compared to your lean body weight (like muscle, bone, internal organs etc). To get a better body composition, you should aim to lose excess fat while maintaining or increasing your lean body weight (e.g. muscle mass).
Good weight loss = Mostly fat loss + little or no muscle loss + little water loss
Bad weight loss = Water loss + some muscle loss + some fat loss
Losing muscle reduces your metabolic rate, meaning that any extra calories which are no longer needed (due to losing some muscle), will be stored as fat and could make you gain weight even faster.
Having more muscle mass increases your metabolism, meaning you burn off more calories while making it easier to lose fat and prevent fat gain.
Most people who lose weight regain it after a year or two, so clearly something isn’t working properly.
You wouldn’t buy a new car, fridge or television if you knew there was an 80% chance that it wasn’t going to work after a year or two.
However, many people still try to lose weight by following unrealistic diets or doing the same things over and over again to lose weight. While it may work short term (for example hitting a target weight), it’s rarely sustainable over the long term. Try looking at people who have been ‘slimmer of the year’ and see where they are on their weight journey a few years later!
Having a healthy diet and being in a negative energy balance (consuming less calories per day than you burn up) is probably the most important aspect of weight loss. For example, consuming 500 calories less per day than you burn up will make you lose about 1 lb of weight a week. The good news is that a lot of this will be fat loss.
But, also having an exercise plan with this can help you burn off even more calories, improve your health and fitness, and help to keep lean muscle mass, meaning you’ll look even better when you reach your weight loss goals.
Unfortunately, while many diets plans and weight management services may talk about physical activity, they don’t deliver exercise, or give you the knowledge about what exercise to do to maximise your weight loss.
Another reason why weight loss can’t be sustained is that most of us usually have to make long term lifestyle changes (which can be difficult to do).
Ultimately though, you’re the one who has the power to make the long term lifestyle changes and take control of the things you need to lose weight, maintain a healthy weight and be fitter and healthier.
The GutBusters weight management and exercise packages are designed to help you get the knowledge, tools, skills and support you need to achieve your goals.
Exercise & Personal Training FAQ
Why should you exercise if just dieting and cutting calories will help you lose weight faster?
Because exercise has benefits that extend beyond weight loss alone.
Exercising with dietary changes significantly helps you reach your goals more quickly. It also helps to make sure you’re maximising fat loss while minimising muscle loss.
Evidence also indicates that people who have lost weight who exercise tend to keep it off for longer.
Plus if you want to look good and have a better physique when you’ve reached your goals, then you should really be exercising!
GutBusters offers a range of exercise classes and personal training to help you start to make real changes.
GutBusters Exercise Classes
Yes, it can be intimidating going to an exercise class, especially on your own or if you’re feeling overweight and unfit. That’s why are classes are designed to work with your current fitness and ability levels.
Our classes lasts for about 60 minutes with the content varying slightly for each session. As long as you’re ok to exercise, all you have to do is just turn up and start. If you are booked onto our 4 or 12 week Weight Management Programmes, then you’ll also get up to 3 exercise classes per week completely FREE!
GutBusters Personal Training
Why might you need personal training?
You may not do, but some of the reasons where personal training can rally help you is when:
– You’re not seeing the weight loss results you wanted
– You’re not sure what to do to achieve your goals
– You need someone to support, challenge & motivate you
– You want more knowledge about exercise and nutrition
– You want to achieve your goals quicklyGutBusters personal trainers are part-coach, part-mentor, part-friend and even part-drill instructor at times. We are friendly, non-judgemental and work with you to create a programme that is specific to you to help you achieve your health, weight loss and fitness goals.
Our Personal Training costs £35 for a single session (PT One), but only £30 if you are booked onto our 4 or 12 week Weight Management Programme’s.
If you are booked onto our 12 week Weight Management Programme, the PT Four (a block of 4 PT sessions) only costs £120 (saving you £10 off normal price of £130).
Firstly, it’s important to remember that you should be aiming for fat loss, not weight loss. To lose fat, you need to burn more calories than you consume. Exercise can help you achieve this by burning off extra calories.
While calorie restriction and diet is the most important aspect of losing weight (fat), exercise should also be an essential part of your overall fat loss programme, especially when it comes to keeping off the weight you’ve lost!
Exercise can arguably give you more benefits than diet alone. These include reducing stress, helping you sleep, making you feel good, making daily activities easier, lowering your risk of conditions like heart disease, osteoporosis, diabetes, some cancers and giving you more energy. The list goes on and on……
But how does it specifically help with fat loss?
Your metabolism – Your metabolism is a measure of how many calories your body needs and uses in a day. You can control how many calories you burn by doing more physical activity and exercise. How many calories you burn off depends on things like the type of exercise you do, how intense it is and how long you do it for.
Your muscle mass – The bad news is that you tend to lose muscle and gain fat as you get older (think middle aged spread). Also, when you go on a calorie restricted diet, you’ll also probably lose muscle mass. This lowers your metabolism, potentially causing fat gain from calories your consuming but no longer need.
The good news is that an exercise plan alongside your diet can reduce the amount of muscle you lose, or even increase it, meaning you’re burning more calories (even at rest).
Muscle building and repair – After exercising your body must repair and build the muscles worked. This needs more energy from the calories you’ve consumed, helping you to lose fat and control your weight.
Helping you make good choices – Exercise can improve your mental health, reduce stress, help you sleep, and makes you feel good. All of these reduce your tendency to make bad food choices.
Many people often think that physical activity and exercise mean the same thing, but they are different, especially when it comes to keeping the weight off and being fitter.
So what’s the difference?
Physical activity
Physical activity is ANY activity (including exercise) that you do throughout the day that involves physical movement. Examples are things like your job, hobbies, gardening, shopping, walking, housework and climbing stairs.Exercise
Exercise is a specific form of physical activity that is planned, structured, repetitive and intended to improve or maintain your health and physical fitness. Types of exercise include swimming, cycling, running and weight training.Where possible, exercise should be an essential part of any weight loss programme as it helps you lose fat, maintain muscle mass and stop you regaining excess body fat.
You also get the extra bonus of being healthier and it improving the following main components of physical fitness:
Cardiorespiratory (aerobic) fitness
Muscular strength fitness
Muscular endurance fitness
Flexibility fitness
Body composition (how much fat you have compared to lean body weight)
Why intensity is important
Intensity is important in terms of how many calories you burn up and how effective it is at helping you lose excess body fat, improving fitness and having a good body composition.Intensity also varies depending on your current fitness levels. For example, if you were to swim non-stop for 20 minutes, the harder it would be to do (higher intensity) if you were unfit. As you get fitter, the same exercise becomes easier to do and the intensity level feels lower.
The GutBusters weight loss programme include exercise classes, and also give you the information to help you exercise effectively to achieve your goals.
If you’re thinking about doing some exercise to help you lose weight and get fitter. But should you do cardio or weights?
The answer should be BOTH!
Not only are they great at helping you lose weight, but you also get many health and fitness benefits.
The number of calories you burn during (and after) exercise also depends on things like your body size, the type of exercise you’re doing, how much muscle is working, how long you’re exercising for and how intense it is.
Cardio
Also known as aerobic activity, cardio involves you using large large muscle groups repeatedly over a period of time. This includes things like walking, running, swimming and cycling.Key points
- Cardio workouts typically burn more calories than a resistance training workout of the same duration.
- Cardio can help make your heart stronger, lower blood pressure, improve your mood and aid sleep.
- Compared to resistance training, cardio is not as effective at maintaining or increasing your muscle mass.
- After finishing cardio exercise, your metabolic rate soon drops back to normal levels
Resistance training
Also know as weight training, resistance training involves using bodyweight, machines or free weights (e.g. barbells) for a number of repetitions. This includes things like press ups and squats.
Key points
- Resistance training doesn’t usually burn as many calories as a cardio exercise while your doing it.
- Even many hours after finishing a resistance training workout, you’ll still be burning calories at a higher rate compared to cardio exercise.
- Resistance training can help you maintain or increase muscle mass, have a higher metabolism, stronger bones and reduce chronic pain.
So, whatever exercise you do. Make sure you aim to include cardio and resistance training within it.
Sitting disease, being sedentary, inactive or a couch potato all mean someone whose lifestyle involves lots of sitting and lying down, but with very little physical activity and/or no exercise.
Sitting disease can be used to describe people who sit for long periods of time and/or are inactive which can negatively impact on their health.
In fact the World Health Organization states that being physically inactive is the fourth leading risk factor linked to early deaths
Even if you don’t need to lose weight, one of the worst things you can do is sit on your butt all day and do no exercise. Here’s some of the potential differences from having a physically active or inactive lifestyle.
Having an active lifestyle (exercising and not sitting down for long periods)
- Gives you a better quality of life
- Maintains muscle mass keeping your metabolic rate high so you burn off more calories
- Gives you more energy and makes daily tasks easier to do
- Helps you lose weight and keep the weight off
- Improves your mental health and can help you manage stress and unwind
It also lowers your risk of:
– Coronary heart disease and stroke by up to 35%
– Type 2 diabetes by up to 50%
– Colon cancer by up to 50%
– Breast cancer by up to 20%
– Having an early death by up to 30%
– Osteoarthritis by up to 83%
– Depression by up to 30%
– Dementia by up to 30%Having sitting disease / inactive lifestyle (not exercising and sitting down for long periods)
- Raises your risk of dying early
- Increased muscle loss leading to a lower metabolism, making you more likely to gain weight.
- Loss of muscle strength and endurance due to lack of use
- Weaker bones
- Increased problems breaking down fats and sugars
- Increases your chances of being overweight or obese
It also can increase your risk for diseases and conditions like:
– Type 2 diabetes
– Certain cancers, including colon and breast cancer
– High blood pressure and stroke
– High cholesterol
– Osteoporosis and falls
– Increased feelings of depression and anxiety
– Metabolic syndrome
– Heart diseases including coronary artery disease and heart attackWhen you put them side by side, it’s a no brainer.