Hypnotherapist, Personal Trainer, Professional Sportsman (retired), Performance Expert

I’ve just had a Facebook message asking me for help, looking for a gym, as they “need to lose weight ASAP”

Here is my response:

“Here’s some free advice that most people pay for, so I’ll keep it simple and brief.

Good move getting in shape. Don’t think though that exercise (in isolation) is any good for weight loss. The systematic reviews and meta-analysis show that you won’t actually lose weight long term just using exercise on its own. In particular, weight training is particularly useless at burning fat.

Oh, and just about everyone who diets, in fact around 95% of people who diet (according to the research into the research) end up fatter at the end of a year.

Shocking isn’t it?


Exercise is the KEY component in the success stories. Weight training maintains and even increases muscle mass even when dieting keeping and increasing your health. Moving has massive health benefits – and the ONLY common component in successful long term weight maintenance is exercise.

So, exercise is key in weight loss – just not in isolation.

You need to look at your nutrition too. You need to ‘undo’ potential metabolic damage to your system.

– Cut out ALL processed food.
– Cut out grains and sugar.
– Don’t cut out food groups but only eat low GI and low GL carbs.
– Cut out grains and any potential allergens
– Eat simple foods from whole food sources.
– Have animal protein with every meal.
– Eat only when hungry, stop when no longer hungry.
– Drink only when thirsty

This will help you not only set yourself up for fat burning rather than fat storing but will also help you adjust your ‘set point’ allowing you to lose weight and keep it off in accordance with your biology.

If you want to maximise fat burning during exercise then do your weights before your cardio – sets the maximal hormonal conditions for fat burning.

Oh, and train on an empty stomach too, to help mobilise the fat from your cells.

Hope this helps!”

I regularly go through the entire process of fat loss and exactly what is needed to be done in my workshops. There are so many myths in respect to the diet and weight loss industries – it is important to get people the right information. This blog just gives a tiny heads up on the masses of information I present to help people find the right approach for them as an individual.

Let me know what you think.


Gary Turner

Gary ‘Smiler’ Turner brings unique skills to talkhealth. He has been World Champion thirteen times in his sports career – he fully understands physical and mental performance, from both the practical and academic standpoints. In his Hypnotherapy practice Gary works with a diverse range of clients who present issues such as post-traumatic stress disorder, depression, anxiety issues, eating disorders and weight issues, addictions, and a host of illnesses, diseases and physical conditions. Gary takes an evidence-based approach to his work. He is a sought after speaker and delivers workshops, seminars and presentations including having presented at the National Hypnotism Conference. As a Personal Trainer Gary is sought after by professional athletes and those who want to be ‘fit for life’. Gary is skilled with working with medical conditions and disabled. As examples he has taught a Paralympion to be a kickboxer despite being in a wheelchair, a client with neurological damage to his arm to be medal winning grappler, and successfully works with clients with prosthetic limbs. In his role as a Performance Expert Gary works with individuals, teams and businesses to help them achieve optimum performance. He often works with the British Army and has been a Subject Matter Expert on the re-writing of ‘Combat PT’ – the product delivered by Army PTI’s. He has also worked with many British Army sports teams such as the Judo, Boxing, and Kayak teams. Gary has a thirst for knowledge and studies 2-6hrs every day, on such diverse topics as psychology, neuroscience, physiology, nutrition and more. This will help to bring a rounded opinions and advice to talkhealth. Gary’s first book ‘No Worries’, a book to help people remove their anxiety, is now available on Amazon in paperback and on Kindle. In his personal life Gary enjoys working with his huskies as a team, competing in ultra-marathons, and still trains at his chosen sports.

2 Responses to Need to lose weight ASAP!

  1. cudknot3

    Sounds easy, but is very hard to do like kicking smoking, drinking etc,etc. Motivation is the key and that is what most people (me included) lack.

  2. Vitamin B12 Deficiency

    exercise and the green tea is best for losing weight …………..

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