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Published by Katie & Sean Darlow
Beyond Fat Loss is a podcast for gym-goers who want to build muscle, lose fat, and improve their physique without extremes or bullshit . Hosted by coaches Sean & Katie of SKD Coaching , this show brings human connection back to fitness in a world full of AI-written content, TikTok trends, and unqualified influencers. We share what actually works, what doesn’t, the lessons we’ve learned through coaching others - and walking the journey ourselves. Expect honest conversations, practical strategies, and real coaching insight to help you create sustainable results and a body you’re proud of.
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Going on holiday after spending months working on your physique can bring up a lot of questions… Should you keep dieting right up until you go? Should you spend a few days at maintenance first? Should you track your calories? How much should you actually care about what you eat and drink? In this episode of Beyond Fat Loss, we share exactly how we’re approaching our own holiday — and why we’re going into it from two very different positions. We talk about: • Why your physical and psychological state going into a holiday can affect how you behave when you get there • Why having some time at maintenance after a fat loss phase can make the transition into a holiday easier • When calorie banking before a holiday might be useful — and when it may simply keep you dieting for too long • Whether you actually need to track calories on holiday • How to take a break from tracking without taking a break from the habits that serve you • How we approach breakfasts, lunches and bigger evening meals • Eating out, alcohol, desserts and all the foods we genuinely want to enjoy • Using activity, walking and training to stay active without turning your holiday into a calorie-burning exercise regime • What to do if you eat more than planned • Why restraint and restriction aren't the same thing • And perhaps most importantly, how to come home from holiday without feeling like you need to immediately start another diet. This isn't about finding the “perfect” way to do a holiday. We've both tried different approaches over the years — tracking, not tracking, dieting right up to a holiday, having time at maintenance beforehand and going straight back into fat loss afterwards. The goal is to learn what actually works for you. If you enjoy the episode, please leave us a rating or like, subscribe to the podcast if you're listening on YouTube, and tag us or share the episode on social media. It genuinely helps us get Beyond Fat Loss in front of more people. Follow along with what we're getting up to on holiday on Instagram and Facebook — and see whether we actually stick to everything we said we'd do. And in the next episode, we'll be sharing what happens after the holiday and how we're transitioning back into our next lean-building phase.
You’ve finished your fat loss phase. So… what happens next? The post-diet recovery phase is one of the most important parts of a physique transformation, yet it’s something that often gets completely overlooked. In this episode of Beyond Fat Loss, we break down what actually happens when you move from a calorie deficit back towards maintenance calories, including why you might experience increased hunger, food noise, changes in energy, training performance and bodyweight before things start to settle. We also discuss: → What a post-diet recovery phase actually is → Why getting back to maintenance calories matters → Why you can feel MORE hungry after finishing your diet → What happens to hunger hormones during and after a deficit → Why your weight may increase when you start eating more → Glycogen and water replenishment → Metabolic adaptation and changes in NEAT → Why your metabolism isn't “broken” after dieting → How long post-diet recovery can take → The psychological challenges of coming out of a diet → The risks of going straight from fat loss into unrestricted eating → Why reverse dieting isn't the same as post-diet recovery → Why getting leaner can make recovery more difficult → Why patience is such a big part of body transformation If you’ve ever finished a diet and thought, “Why am I suddenly starving?”, “Why has the scale gone up?”, or “Why don’t I feel amazing straight away?”, this episode will help you understand what’s actually going on. The goal isn't to spend your life dieting. It’s to know how to get out of a diet properly, recover, maintain the physique you've worked for and move on to the next phase of your body composition journey. If you enjoy the episode, we'd really appreciate you liking, following/subscribing and sharing it with someone who would benefit from it. You can also connect with us on Instagram for more evidence-based fitness, nutrition and body composition content. @seanskdcoaching @katieskdcoaching If you’d like to chat about your own goals and whether coaching could help you navigate your next phase - fill out our enquiry form below: https://forms.gle/9NujVMgsG1SZJ8Ec7
Ever had a workout where nothing goes to plan? The gym is packed. The machine you need is taken. You feel weaker than last week. You finish your last set and think you could do more. Or you're wondering whether you should actually be taking that full rest period. This episode is all about what to do when real-life training doesn't perfectly match the programme on your screen. We answer some of the most common questions we get about building muscle, including: • What to do when a weight feels too easy • When you should increase the load — and when you shouldn't • Why training close to failure matters more than hitting an arbitrary rep target • What to do when you have more energy and want to add extra sets • How long you actually need to rest between sets • When supersets make sense — and when they can hurt your performance • How to make your training effective when you're short on time • What to do when you can't complete your full session • How to adjust your weights when your performance drops • How to work around busy gym equipment without derailing your workout • Why you need exercise alternatives in your back pocket • How to auto-regulate your training without constantly second-guessing yourself The big takeaway? Your programme is only useful if you know how to actually apply it. You don't need to panic every time a session looks different from the plan. You need to understand what matters, what doesn't, and how to make good decisions in the moment. And that's exactly what we're getting into. Want to improve your lifting technique and execution? Take our Lifting Habits Quiz - it's only a couple of minutes, and once you've completed it, we'll send you a training video series tailored around your answers to help you improve your technique and execution in the gym. If you want to learn more about using drop sets and time-efficient training techniques, message Sean on Instagram — we'll point you towards the relevant resources. And if you enjoyed the episode, we'd massively appreciate you leaving a rating/review, liking the episode and sharing it with someone who'd find it useful. Next week: the post-diet recovery window — what it is, why it matters, and why it isn't the same thing as a reverse diet.
Enquire about coaching here: https://forms.gle/9NujVMgsG1SZJ8Ec7 What if your fitness journey wasn't about trying to get leaner for the next 12 weeks… but about building the best physique and lifestyle you can over the next 12 months? In this episode of Beyond Fat Loss, Katie and Sean take you through the complete 12-month journey of their imaginary client, Marge — from fat loss, through diet recovery and a long-term muscle-building phase, before finishing with another fat-loss phase ahead of her biggest event of the year. Along the way, they break down how to: • Decide when to prioritise fat loss vs muscle building • Structure multiple fat-loss and muscle-building phases across a year • Transition properly out of a diet instead of jumping straight into another phase • Build muscle without unnecessarily gaining lots of body fat • Handle holidays, Christmas, social events and travelling without throwing away your progress • Deal with scale fluctuations without panicking • Use progress photos, measurements and gym performance to actually assess progress • Recover from a bad weekend without falling back into the restrict → overeat cycle • Build the confidence to stop tracking when you don't need to • Make your nutrition and training work around real life • And ultimately turn your fitness journey into something you can actually maintain for life. Because getting lean is only one part of changing your body. The real goal is being able to lose fat, build muscle, enjoy your life and maintain your results without constantly starting over. This is what a long-term, multi-phase approach to body composition can actually look like.
How long does it actually take to get lean? And what happens when your fat loss isn't progressing at the rate you expected? In this episode of Beyond Fat Loss, Sean is in the hot seat as Katie grills him on his latest aggressive fat loss phase — including the mistake he made right at the start. Sean explains how he planned his diet around a specific goal, why he initially underestimated how much body fat he was carrying, and how relying too heavily on a calculation meant his calorie deficit was much smaller than he intended. We also get into: • How long you should realistically allow for fat loss before a holiday or event • Why you shouldn't leave yourself with too much to do in too little time • How fat loss tends to slow as you get leaner • When protecting muscle becomes increasingly important • Why body-fat percentage isn't necessarily the useful goal you think it is • The problems with relying too heavily on scales, calculators and body-fat measurements • What Sean did when he realised his original plan wasn't working • Why a mistake doesn't mean you've failed — and how to correct course • Why having an exit strategy after fat loss is just as important as the diet itself • What Sean would do differently next time Plus, we talk about why coaches still need coaches, why practical experience matters alongside data, and how having a clear plan can stop you from panicking when things don't go exactly to plan. If you're trying to get leaner for a holiday, event or just to take your physique to the next level, this is one you don't want to miss. Want to learn more about SKulpted? Join the Sculpted Priority List below for early access and first refusal on spaces when the programme opens: https://skulpted-priority-access.subscribepage.io Follow Sean on Instagram to see the physique transformation we discuss in this episode: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== You can follow Katie here: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr And if you enjoyed the episode, please leave us a rating, subscribe to the podcast and share it with someone who'd find it useful.
SKulpted PRIORITY LIST: https://skulpted-priority-access.subscribepage.io What actually happens when you spend months building muscle before going into a fat-loss phase? In this episode of Beyond Fat Loss , Sean puts Katie in the hot seat to break down her 10-month body transformation - from a dedicated muscle-building phase through to an aggressive fat-loss phase. Katie shares what happened when she gained weight during her muscle-building phase, why she had to get comfortable with seeing the scales go up, how her training and physique changed, and why building muscle completely changed the way she approached fat loss. You’ll also hear exactly what happened during her 9-week aggressive fat-loss phase, including why the scales didn't always reflect the changes happening to her body - despite her getting visibly leaner and seeing more muscle definition. Across the three cycles, Katie lost around 11 lb in total, with the biggest change happening in the first cycle. We also get into: Why building muscle can be more important than simply losing weight Why you need to get comfortable with the scales going up during a muscle-building phase How to transition from muscle building into fat loss Why a little body-fat gain during a building phase isn't necessarily a problem How Katie approached holidays without tracking every calorie How to enjoy more food without completely losing control Why the scale can be misleading during fat loss How to use aggressive fat-loss phases strategically Why having an exit plan after dieting matters How to structure a long-term, multi-phase approach to changing your physique Why Katie chose to end her aggressive diet early and move back into a building phase when she needed more energy and focus for her exams. Most importantly, this episode shows why the goal shouldn't simply be to weigh less. Katie's transformation came from spending months giving her body the time, food and training stimulus required to build muscle - before using a shorter, focused fat-loss phase to reveal the physique underneath. SKulpted is opening again in September for the final intake of 2026. If you want to learn how we structure fat loss, muscle retention, muscle building and the transition back to normal calories without treating dieting as a quick fix, join the SKulpted priority here: https://skulpted-priority-access.subscribepage.io There’s no commitment - you'll simply get more information and first priority on available spaces. And if you enjoyed the episode, leave us a rating, drop a comment and share it with someone who'd find it useful. It really helps us get Beyond Fat Loss in front of more people. Want to chat to one of us? Find us on Instagram: Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr
What is it actually like to be an online coach? Social media can make coaching look pretty glamorous. But what you don't see is the amount of work, responsibility, emotional energy and sacrifice that goes on behind the scenes. In this episode of Beyond Fat Loss, Katie and Sean get brutally honest about the reality of running an online coaching business — from the pressure of putting yourself online and constantly being connected to your phone, to working weekends, financial uncertainty and the mental load that comes with genuinely caring about your clients. They also get into the side of coaching that clients don't always see: the countless micro-decisions that go into seemingly simple questions, knowing when to support someone and when to challenge them, dealing with difficult conversations, and the responsibility of making decisions that can genuinely affect someone's progress. Because good coaching isn't just about giving someone a training plan and a calorie target. It's about understanding the person in front of you, adapting your approach, knowing when to push and when to pull back, and constantly trying to become a better coach. If you've ever wondered what an online coach actually does all day — or what it really costs to do the job properly — this episode gives you a much more honest look behind the scenes. Welcome to Beyond Fat Loss, where we don't just stop at fat loss. Want to work with us? Enquire about coaching here: https://forms.gle/9NujVMgsG1SZJ8Ec7 Want to chat to one of us? Find us on Instagram: Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr
Welcome back to the Beyond Fat Loss Podcast! In this episode, we're answering your questions around fat loss, building muscle and achieving a body transformation that lasts. We discuss: Why training close to failure is one of the biggest game-changers for building muscle. The one piece of advice we'd give anyone wanting to transform their physique over the next 12 months. Why discomfort is often the missing ingredient behind incredible results. How to handle social situations, alcohol and food choices without constantly feeling like you're sacrificing your goals. The simple dietary rules and habits we personally follow to stay lean while still enjoying life. Whether you're currently dieting, looking to build muscle or simply want to stop starting over, this episode is packed with practical advice that will help you build a stronger physique and create results that last. The conversation centres on training intensity, behaviour change, and the everyday decisions that compound into long-term body transformation. -- Enquire about coaching here: https://forms.gle/9NujVMgsG1SZJ8Ec7 Want to chat to one of us? Find us on Instagram: Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr -- If you enjoyed this episode, don't forget to subscribe, leave us a 5-star review, and share it with someone who's working towards building a stronger, leaner physique. New episodes every week covering fat loss, muscle building, nutrition, training and the mindset behind lasting results.
Can your genetics or hormones really stop you from losing fat? In Part 2 of our metabolism series, we explore the factors that make each person's metabolism unique—and separate the evidence from the myths. We discuss whether some people are born with a "fast metabolism", how genetics influence calorie burn, why men and women have different energy requirements, and what role hormones and menopause really play in fat loss. If you've ever wondered: Why can some people eat more than me? Is my metabolism naturally slower? Are my hormones making fat loss impossible? How much of my metabolism is actually genetic? ...this episode is for you. By the end, you'll understand what really determines your metabolism, what influences how many calories you burn, and -most importantly - the factors you can actually control to make fat loss easier. Enquire about coaching here: https://forms.gle/9NujVMgsG1SZJ8Ec7 If you enjoyed this episode, don't forget to like, subscribe and leave us a review. It really helps us reach more people with evidence-based nutrition and training advice. Want to ask us a question or suggest a future podcast topic? You can chat to one of us on Instagram: Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr
Does your metabolism really slow down as you get older—or is that one of the biggest myths in health and fitness? In Part 1 of our two-part metabolism series, we dive into the science behind metabolism, ageing, muscle mass and calorie burn to separate fact from fiction. Using one of the largest studies ever conducted on human energy expenditure, alongside the latest evidence, we explain why age itself isn't the primary reason many people struggle to maintain their weight as they get older. Instead, we explore the lifestyle and body composition changes that have the greatest impact on your metabolism - and, more importantly, the factors you can control. In this episode, we discuss: • The difference between BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) • Why muscle mass plays a key role in maintaining a healthy metabolism • Whether your metabolism actually slows down between the ages of 30 and 60 • Why physical activity often declines with age - and how that affects calorie burn • How maintaining muscle supports long-term health, strength and independence • The research behind metabolism, ageing and energy expenditure • Practical strategies to help you stay active, build muscle and support your health for decades to come This episode is designed to empower you with evidence-based information so you can focus on the habits that truly make a difference, rather than believing you're destined for a slower metabolism simply because you're getting older. In Part 2, we'll explore the individual factors that influence metabolism in more detail, including menopause, hormones, sex differences, relationships, lifestyle and practical strategies for navigating each stage of life. Enquire About Coaching Ready to build a stronger, healthier body that serves you for life? Enquire about coaching here: https://forms.gle/9NujVMgsG1SZJ8Ec7 Want to Chat to One of Us? Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr
Building muscle rarely goes perfectly. You start a build phase with the goal of gaining muscle, getting stronger and improving your physique… but what happens when things don’t go according to plan? Maybe you’ve gained more body fat than you wanted. Maybe your lifts have stalled for weeks. Maybe you’re unsure whether you should keep pushing forward, start a mini cut, change your training, or adjust your approach. In this episode, we break down how to troubleshoot the most common muscle-building problems and how to get your progress back on track. We cover: • What to do when you gain too much fat during a build phase • When a mini cut is the right solution (and when it isn’t) • How to correct mistakes without starting your fitness journey again • Why gaining some extra body fat doesn’t mean your progress is ruined • How to overcome stalled lifts and plateaus in the gym • Whether changing exercises can improve muscle growth • How exercise enjoyment affects effort and consistency • How training order, fatigue, technique and volume impact progress • Why sometimes stepping back in weight can help you move forward faster Muscle building is not a straight line. Everyone experiences setbacks, mistakes and periods where progress slows down. The difference between successful lifters and those who quit isn’t avoiding mistakes — it’s knowing how to identify problems, make adjustments and keep moving forward. Whether you’re in a building phase, struggling with stalled lifts, or frustrated that your physique isn’t changing as expected, this episode will help you understand what to look at and what actions you can take next. -- Want help applying this to your own training and nutrition? If you’re struggling with gaining too much fat during a build phase, stalled gym progress, or simply don’t know what adjustments to make next, our coaching team can help you identify the best path forward. Enquire about coaching here: https://forms.gle/9NujVMgsG1SZJ8Ec7 Want to chat to one of us directly? Find us on Instagram: Sean: https://www.instagram.com/seanskdcoaching Katie: https://www.instagram.com/katieskdcoaching
Have you ever felt like you're doing everything right but the scales just won't move? Or perhaps you've finished a fat loss phase, increased your calories, and suddenly your hunger, cravings and snacking feel completely out of control. In this episode of the Beyond Fat Loss Podcast, we put each other to the test by working through two real coaching scenarios that we regularly see with clients. You'll learn: Why your weight loss may have stalled (even when you're convinced you're doing everything right) How to know whether you actually need to reduce calories The most common calorie tracking mistakes people don't realise they're making Why activity levels and daily movement matter more than most people think What happens to your body after finishing a fat loss phase Why hunger often increases after dieting How to manage food cravings and emotional snacking Practical strategies to stay in control without relying on willpower Rather than jumping to quick fixes, we show you how to assess the bigger picture, identify what's actually causing the problem, and choose the right solution for your individual situation. If you've ever struggled with a weight loss plateau or feel like your eating habits spiral after finishing a diet, this episode will give you the clarity you need. - Enquire about coaching here: https://forms.gle/9NujVMgsG1SZJ8Ec7 Want to chat to one of us? Find us on Instagram: Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr
Enquire about coaching here: https://forms.gle/9NujVMgsG1SZJ8Ec7 Most people start a body transformation with the wrong expectations. Some believe they'll completely change their physique in just a few weeks. Others assume building muscle and getting lean is impossible. The reality lies somewhere in the middle. In this episode of Beyond Fat Loss , Sean and Katie unpack what it really takes to achieve a physique transformation. They discuss why so many people give up too soon, how misleading fitness advice creates unrealistic expectations, and why building the body you want is a long-term investment—not a quick fix. In this episode, you'll learn: The difference between fat loss and true physique transformation How long it really takes to build muscle and change your body Why unrealistic expectations lead to frustration and burnout The biggest myths surrounding body transformations How to stay motivated when progress feels slow Why consistency always beats chasing quick results If you've ever wondered why your progress isn't matching your expectations, this episode will help you develop the mindset needed for long-term success. Want to chat to one of us? Find us on Instagram: Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr
If you're tired of the all-or-nothing cycle and want expert support, we'd love to help . You can enquire here: https://forms.gle/9NujVMgsG1SZJ8Ec7 Most people approach summer one of two ways: They either become overly restrictive and miss out on experiences, or they throw all structure out the window and spend September trying to undo the damage. In this episode, Sean and Katie discuss how to find the middle ground. You'll learn how to navigate BBQs, holidays, weddings, festivals and social events without sacrificing your physique goals. They also break down practical strategies for fat loss, maintenance and muscle-building throughout the summer months. In this episode: How to set realistic expectations for summer The biggest mistakes people make with summer fat loss How to handle social events without guilt Flexible dieting strategies that actually work When to push fat loss and when to maintain How to avoid the all-or-nothing mindset Staying consistent without becoming obsessive Managing calories around holidays and special occasions If you want to enjoy your summer, stay social, and still make progress with your health and fitness goals, this episode is for you. Want to chat to one of us? Find us on Instagram: Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr
Are negative thoughts ruining your fat loss progress? In this episode of Beyond Fat Loss, Sean and Katie discuss how guilt, self-sabotage, perfectionism, unrealistic expectations and negative thought spirals can stop you reaching your goals. They explore practical mindset strategies to help you overcome setbacks, stop feeding destructive thought patterns, build confidence and stay consistent even when motivation is low. Topics Covered: ✓ Negative thought spirals ✓ Self-sabotage and emotional eating ✓ Guilt around food choices ✓ Scale anxiety ✓ Gym confidence ✓ Body image struggles ✓ Perfectionism ✓ Identity change ✓ Sustainable fat loss ✓ Long-term mindset success Whether you're trying to lose weight, improve your fitness, or build a healthier relationship with food, this episode will help you develop the mental resilience needed for long-term results. Enquire about coaching here: https://forms.gle/9NujVMgsG1SZJ8Ec7 Want to chat to one of us? Find us on Instagram: Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr #FatLoss #WeightLossMindset #SelfSabotage #FitnessMindset #EmotionalEating #FatLossJourney #WeightLossTips #MindsetCoaching #PersonalDevelopment #FitnessPodcast
Are you actually training hard enough to build muscle? In this episode of the Beyond Fat Loss Podcast, Katie and Sean break down one of the most important concepts in muscle growth: training to failure. You'll learn: What training to failure actually means The difference between discomfort and true muscular failure Why most people leave muscle growth on the table How close to failure you really need to train Common mistakes that limit progress How beginners can safely start training harder When NOT to train to failure If your goal is building muscle, improving body composition, and getting more results from every gym session, this episode will help you train with more confidence and purpose. If this made you question whether you're getting the most out of your sets, take our free Lifting Habits Quiz to uncover the training habits that may be holding back your muscle growth : https://skd-yjxqbxt3.scoreapp.com Want to chat to one of us? Find us on Instagram: Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr
Enquire about coaching here: https://forms.gle/9NujVMgsG1SZJ8Ec7 You've successfully lost fat - but what happens next? In this episode, Katie and Sean explain why the period after a fat loss phase is often more important than the diet itself. They break down exactly how to transition from a calorie deficit back to maintenance calories, avoid unwanted fat regain, recover from dieting, and set yourself up for long-term success. You'll learn why scale weight often increases after a diet (and why that's completely normal), how to approach holidays without undoing your progress, how to maintain healthy habits without obsessive tracking, and why most people struggle with keeping fat off after losing it. Whether your goal is maintaining your results, building muscle, or finally escaping the cycle of yo-yo dieting, this episode will help you navigate the post-diet phase with confidence. In this episode: Why the post-diet phase matters more than the diet itself How to increase calories without gaining unnecessary fat The truth about weight regain after dieting What to do if you go on holiday after a fat loss phase Building sustainable habits that last How to transition into a muscle-building phase Why maintenance calories are often misunderstood The biggest mistakes people make after losing weight If you've ever lost weight only to regain it later, this episode is for you. Want to chat to one of us? Find us on Instagram: Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr
Are diet plans the secret to fat loss… or the reason so many people stay stuck? In this episode of Beyond Fat Loss , Katie and Sean unpack their honest opinions on diet plans - and how those opinions have changed over the years. From cookie-cutter meal plans and restrictive diets to personalised nutrition templates and coaching support, they break down where diet plans can help, where they often fail, and why relying on them long-term may be holding you back. You'll learn: Why diet plans can work for fat loss The real reason all diets create results Why “on-plan/off-plan” thinking damages progress The difference between meal templates and rigid plans How to avoid becoming dependent on a diet plan Why education and autonomy matter more than restriction When a diet plan actually is the right tool How to build a healthier relationship with food long-term If you've ever said “I’m great when I’m on a plan but I always fall off ” - this episode is for you. Follow, subscribe and share the podcast if you enjoyed this episode. Connect with Katie & Sean on Instagram via the links below. Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr #FatLoss #DietPlans #NutritionCoaching #MealPlans #WeightLoss #FoodFreedom #CalorieDeficit #HealthyLifestyle #FitnessPodcast
Ready to stop dragging out fat loss and get a personalised plan? Apply for coaching here: https://forms.gle/9NujVMgsG1SZJ8Ec7 Summer is coming, holidays are booked, and fat loss goals suddenly feel urgent. But does getting lean really need to take months? In this episode, we dive deep into aggressive dieting — when it works, when it doesn’t, and how to do it properly without making yourself miserable. We cover: ✔ Why we avoid excessive cardio during aggressive fat loss ✔ Training to maintain muscle and strength ✔ How to manage birthdays, meals out, family events and social pressure ✔ Alcohol and why it often makes dieting harder than you think ✔ Volume foods that keep hunger under control ✔ Re-feeds vs diet breaks ✔ Planning around real life instead of waiting for "perfect timing" ✔ Why support from your partner and environment matters more than people realise This isn’t about suffering through miserable crash diets. It’s about creating structure, making smart decisions, and spending less of your year stuck in fat loss. If you've ever felt like dieting drags on forever, this episode is for you. Want to chat to one of us? Find us on Instagram: Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr
Take our FREE Lifting Habits Quiz: https://skd-yjxqbxt3.scoreapp.com In this episode, Sean and Katie break down one of the biggest questions in fitness: how do you actually know if you’re building muscle - and are you gaining weight at the right rate? They explain why muscle growth is much slower than most people think, why aggressive “bulk” phases often lead to unnecessary fat gain, and how to track progress properly using body weight trends, training performance, and progress photos. The episode covers: Realistic weekly weight gain targets for muscle growth Why most online muscle gain claims are misleading How to avoid gaining excessive body fat during a build phase Why progress should be measured over months, not weeks The importance of training performance and consistency Beginner vs advanced muscle-building expectations Why enjoyment and sustainability matter more than “perfect” training How to stay motivated during long muscle-building phases Sean and Katie also share their own current build phase experiences, discuss the psychological side of long-term training, and explain how celebrating small wins in the gym can help you stay consistent for years. If you want to build muscle efficiently, stay leaner year-round, and stop second-guessing your progress, this episode gives you a realistic roadmap for long-term success. Want to chat to one of us? Find us on Instagram: Sean: https://www.instagram.com/seanskdcoaching?igsh=MW5kYzQxMGtxMzhtYQ== Katie: https://www.instagram.com/katieskdcoaching?igsh=OWxtdGt0MzVkeGh4&utm_source=qr
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Apple Podcasts rankings via the Mato Topic Intelligence Platform.
Observed September 12, 2026. Cached outside the daily freshness window; the positions keep the date they were taken on.
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Bring this source into Mato to read its transferable patterns, then turn them into an original show for your own audience.