Richard Thomas Coach

Your questions, answered.
These 3 came up more than once this week if you’ve been wondering the same thing, this one’s for you

Should I start running before I start going to the gym to lose weight?

You don’t need to run first.
A lot of people think they need to run to lose weight but strength training and a bit of consistency will get you there way quicker without the pain

Can I actually see improvement with just 2 sessions a week?

Yes. Two sessions done consistently will beat an ambitious plan you don’t stick to.
Consistency wins over volume every time.

Any tips for tracking weight loss without getting in my head about it?

Switch to whichever unit you’re least familiar with. In the UK that usually means going from stones to kg.
It’s just a number the goal is to take some of the emotional attachment out of it.

Got a question for next week?
Drop it below 👇

Stop blaming your age for being tired.

If you hit 40 and your energy just dropped off a cliff you’re not lazy.

A few things shift as we get older, and it’s genuinely not your fault

1 You naturally lose some muscle, so daily life takes more out of you

2 You’ll tend to move a little less

3 Sleep quality can dip too, so you’re not recovering like you used to

The good news? You don’t need a 2 hour gym session or a restrictive diet to turn this around.
Just a couple of simple, consistent habits

Protein at breakfast keeps your energy steady through the morning instead of crashing by 3pm

Strength train twice a week one of the best things you can do for your energy, not just how you look

Protect the hour before bed
less scrolling, dimmer lights, better sleep
Save this for the next time you’re flagging

You don’t need a before and after photo to prove you’re making progress.
The scales, the mirror, the camera none of them are the only measure.
If that’s what’s been holding you back from starting, try these instead

The weight on the bar going up
Your jeans fitting differently
Walking upstairs without getting out of breath
Sleeping better
Having the energy to actually enjoy your evening

Motivation isn’t going to show up and carry you to the gym.
These are the 3 things that actually get my clients through the door on the days they don’t feel like it. Which one do you need today?

1. The 5-minute rule
You don’t have to commit to a full session.
Just commit to 5 minutes.
Most days, once you’re in —you keep going.

2. Get an accountability buddy
Someone who’s expecting you to show up.
It’s a lot harder to bail on someone else than it is to bail on yourself.

3. Lower the bar
The goal isn’t a good session.
It’s just showing up.
No pressure to smash it just get through the door.

Save this for next time motivation drops
Tag someone who needs it today

You do not need brutal workouts to lose weight.

You don’t need military style circuits.

You don’t need to crawl out of the gym feeling destroyed.

That’s one of the biggest mistakes people make.

They go too hard…

Get exhausted…

Can’t recover…

Then quit.

What actually works?

Basic resistance training.

Simple exercises.

Done consistently.

3 to 4 sets.

8 to 15 reps.

That’s it.

Squats.

Press ups.

Rows.

Split squats.

Shoulder press.

Simple movements that promote muscle

Because the goal isn’t to survive workouts.

The goal is to build a stronger body you can train consistently.

Especially over 40.

That’s what changes your shape.

That’s what helps keep the weight off.

Most people don’t fail because they don’t know what to eat.

They fail because they can’t stay consistent.

You’re good when motivation is high.

Monday comes.

You’re focused.

Meals are prepared.

Training’s planned.

Then life happens.

Stress.

Work.

Kids.

Bad sleep.

And suddenly you’re eating whatever’s there.

Missing workouts.

Telling yourself you’ll start again Monday.

That’s the cycle keeping you stuck.

So stop relying on motivation.

You need structure.

You need habits that still work on hard days.

And honestly…

You probably need accountability too.

That’s why coaching works.

Not because I give magic meal plans.

Because I help people stay on track when life gets messy.

That’s the difference.

If meal plans don’t work for you do this instead.

Stop trying to follow a plan.

Start building your meals like this.

First protein.

Every meal.

Chicken, eggs, fish, yogurt keep it simple.

Second add something that fills you up.

Rice, potatoes, oats whatever you enjoy.

Third add some volume.

Fruit or veg.

That’s it.

You don’t need perfect meals.

You need meals you can repeat when life gets busy.

Same breakfast.

Same lunch.

Rotate a few dinners.

Less thinking more consistency.

That’s what actually gets results.

Meal plans fail because life isn’t predictable
You don’t need
More rules
More restriction

You need
Structure
Flexibility
Accountability
That’s what actually works