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Online coaching for men

Online Personal Trainer for Men

An online personal trainer for men gives you a plan to lose the belly, build muscle and get stronger, with workouts of 30 to 40 minutes and a weekly check-in with your coach.

Built for busy men who want results without living in the gym. Coached is £79 a month and your first month is £39.

Start now: £39 first monthSee the prices
  • Qualified Level 3 personal trainer
  • No contract, cancel any time
  • 14-day money-back guarantee

By Bez (Behzad Hosseini), head coach and Level 3 personal trainer. Last reviewed .

Sound familiar?

“I’ve got a belly I can’t shift.”

A daily calorie target, enough protein and more steps. Your coach adjusts it every week until it moves.

“I go to the gym, but nothing changes.”

Doing the same workout every week keeps you the same. Your plan adds a little weight or a few reps each week.

“Work takes all my time.”

Three or four workouts of 30 to 40 minutes, planned around your week. Home, gym or a hotel room.

“I eat badly when I’m tired or stressed.”

Your plan includes food you actually like, and a simple plan for takeaways and nights out.

Why nothing changes when you train alone

Training on your own often goes wrong in three ways.

First, the same workout every week. Your body has no reason to change. Second, no record of what you lifted, so you cannot beat it. Third, food that does not match the goal: too much to lose fat, or too little protein to build muscle.

Your coach fixes all three. Your plan has clear numbers to beat each week. Your food has one daily target. And every week someone checks that it is all working.

  • A strength plan with the weights written down
  • A small step up every week
  • A daily calorie and protein target
  • A weekly check-in that keeps it on track

What you can work on

  • Lose the belly

    Lose fat with food you like and a target that fits your size. See weight loss coaching.

  • Build muscle

    A strength plan that adds weight over time, with enough food and protein to grow.

  • Get stronger

    Clear numbers to beat on the big lifts, tracked week by week.

  • Train anywhere

    Gym, home or hotel. Your plan fits what you have. See home workouts.

  • Fit it into a busy week

    Workouts of 30 to 40 minutes. A busy week gets a shorter plan, not a missed one.

  • Ask a real coach

    Form checks, food questions and bad weeks. Message your coach any time.

How much should a man eat?

The NHS says an average man needs about 2,500 calories a day.

To lose fat, you eat a little less than your body uses. To build muscle, you eat about what you use, or a little more, with protein at every meal. Your coach sets the right target for your goal, size and activity, and changes it as your weight changes.

The NHS advises aiming to lose 0.5 to 1kg (1 to 2lb) a week. A steady pace keeps your strength up while the fat comes off.

Simple prices. No contract.

Recommended

Coached

£79 a month

First month £39
  • Training plan
  • Nutrition plan
  • Weekly check-in
  • Messages any time
Start now

Plan only

£29 a month

  • Your training and nutrition plan
  • Updated monthly
  • Not included: No check-ins
Get my plan

All plans: no contract, cancel any time, 14-day money-back guarantee.

Your coach

Bez (Behzad Hosseini)

Head coach

I am a qualified Level 3 personal trainer with a Level 4 qualification in nutrition. I coach people who are busy, out of shape or starting again, and I keep it simple: a plan that fits your life, and a check-in every week so you keep going.

  • Level 3 Personal Training
  • Level 4 Nutrition
  • Level 2 Gym Instructing
  • MSc, University of Bath

More about Bez, your coach

Questions people ask

Can I lose fat and build muscle at the same time?

Often, yes, if you are new to strength training or coming back after a break. Later, it works better to focus on one goal at a time. Your coach tells you which to focus on now.

How many days a week do I need to train?

Three or four workouts a week of 30 to 40 minutes is enough for most goals. Your plan fits the days you have.

Do I need supplements?

No. Food comes first. If a supplement would really help you, your coach explains why. You never have to buy anything from us.

I already train at a gym. Is this for me?

Yes. Without a plan it is easy to stop making progress. Your coach gives you clear numbers to beat and food that matches your goal.

How much does it cost?

Coached is £79 a month and your first month is £39. If you only want the plan with no check-ins, Plan only is £29 a month.

Sources (checked ): NHS, Understanding calories; NHS, Overweight and obesity in adults.

Your first week starts today

Answer a few questions and get your plan within 48 hours. First month £39, then £79 a month. Cancel any time.

Start now: £39 first month