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Oxford's leading personal training service in nutrition, performance and fat loss. Call us on 01865 575 295
Weight loss & Body compositionLooking to get into the best shape you've ever been?

Our weight loss philosophy

With Hall Training, weight loss is never about going on a faddy diet or having to commit to exercising five times per week. Contrary to what a lot of personal trainers and supplement companies will tell you, you can achieve great results and have a life.

Unless you have a tight deadline to slim down for, it’s crucial to try and make any changes to your diet as small and easy as possible, while making sure they still make a difference to your weight loss journey. This philosophy is what guides and drives our trainers when it comes to the exercise and nutrition advice they provide. We ensure your journey fits around your life, making it a manageable, enjoyable and most importantly a sustainable experience.

*Please note all of the transformations on this page are based on an individual basis and results may well vary from person to person. 

Mary's 10 week Transformation - As featured in the Oxford Mail

Meet Mary Newsham, the 65 year-old who underwent a 10-week transformation and lost a total of 2 stone while adding 5 kg of muscle! Mary's achievement is testament that age is no barrier when it comes to losing weight, getting fitter and stronger - "I won’t ever go back to being the person I was – not now I know how much better I am feeling"

Read Mary's journey here

A word from our expert:

The vast majority of our clients achieve fantastic results training for just 2 or three hours per week, showing that weight loss doesn’t mean endless hours spent in the gym! A personalised exercise programme, along with expert nutritional advice will help you see changes in no time at all. 

We know how difficult it can be to introduce exercise into your routine and eat healthily, so we place a huge emphasis on habit-based techniques and educating our clients so they are able to use their new knowledge in the future. We ensure you have the building blocks to continue your weight loss journey even after we’ve helped you achieve your goals.

Frequently Asked Questions
How much weight can I expect to lose?We try and educate our clients about the fundamental differences between weight loss and fat loss as the two are entirely different. When looking at weight loss we anticipate an average loss of between 1 and 1.5% of total bodyweight per week. With regards to body fat, we would expect you to lose between 0.5 and 1.5% per week.
When will I start seeing results?This is entirely up to you and how much work you're prepared to put in. Having said that, you'll certainly feel and notice a difference within as a little as two to three weeks, with friends and family also noticing a difference within a month. We've had some clients report changes within a week - you get out what you put in!
Do I need to be fit?Sessions can be tailored to suit all fitness levels, as different progressions of exercise will be given depending on experience and capability. It doesn't even matter if you're a complete beginner with no experience of exercising at all. Your sessions will be designed with your abilities in mind!
Science of Weight LossNot all body fat is created equal!
Targeting 'stubborn' bodyfat

Ever wondered why some parts of your body lean up faster than others, or why your body stores more fat in certain places? Well, not all body fat behaves in the same way. Use our infographic to discover why you're the shape you are. Just click on an area of the body to find out why you may be storing more fat there, and most importantly, what you can do about it!

Hormone Type
Androgen Type
Site
Tricep and Pectorial Region
Related Hormone
Androgen imbalance related to the Aromatase enzyme and low testosterone
Cause
Excess fat on the triceps and chest can be a result of low testosterone levels and high levels of the enzyme aromatase, which converts males’ sex hormones into females’ sex hormone. There’s research from Canada that demonstrated this conversion of hormones related to between 6 and 30 times greater fat deposition on the torso than on the abdomen. Researchers from California have also found that lowering circulating testosterone of healthy young men led to increased fat storage on the upper arm and abdomen, whereas elevating testosterone concentrations above normal levels caused fat loss in these areas.
Diet Solutions
Increase protein and fat intake. Decrease alcohol, refined sugar and soy based foods
Supplement Solutions
Without the use of anabolic steroids, supplements are unable to increase testosterone levels above and beyond the body's natural levels. However if someone presents as an 'androgen type' chances are their testosterone levels are sub optimal and so the use of supplements will help restore and return these levels back to their natural baseline figure. Supplements that aid in testosterone increase are, D-Aspartic acid has been shown to work in the acute phase. Whilst increasing levels of zinc and vitamin D have been shown to help return testosterone levels back to baseline. Grape seed extract, green tea extract, flax hulls, magnesium a B vitamins have all been shown to act as aromatase inhibitors.
Hormone Type
Insulin Type
Site
Supra iliac (love handles) and Subscapular (should blade area)
Related Hormone
Insulin and high blood glucose. These sites are best used to predict the onset of type 2 diabetes
Cause
Having a high carbohydrate diet. Poor carbohydrate choices. Low fibre intake. Irregular meal frequency. Sedentary lifestyle. Research from The Medical College of Wisconsin suggests that the shoulder blade skinfold may help identify risk of type 2 diabetes in pre-menopausal women. Additionally, research from Spain reported that obese pre-pubescent boys and girls had significantly elevated insulin and glucose levels that correlated with shoulder blade skin fold thickness. Researchers from the Department of Human Biology at Maastricht University reported that shoulder blade skinfold thickness is significantly associated with persistent impaired glucose tolerance.
Diet Solutions
It’s advisable to consume more oily fish and eat a higher protein, lower carbohydrate diet as well as eating regular meals with additional fibre to stabilise blood sugar.
Supplement Solutions
Various herbs such as fenugreek, bitter gourd, berberine and Gymnema sylvestre help to lower blood sugar, inhibit glucose uptake in the small intestine and have adaptogenic properties on insulin production. A scientific review from Thames Valley University indicates that cinnamon has been shown to improve insulin function and possesses blood sugar-lowering properties.
Hormone Type
Cortisol Type
Site
Umbilical (stomach)
Related Hormone
Cortisol - Excessive fat gain in stomach region, disrupted sleep pattern
Cause
Cortisol types are becoming increasingly common in this day and age as our exposure to stress is becoming greater and more frequent. Top possible causes we see are - work related stress, emotional stress, food intolerances, lack of sleep, inability to switch off, burning the candle at both ends. Research from the University of California demonstrated that women with a higher waist to hip ratio and central obesity reported more chronic stress and secreted significantly more cortisol during a stress test than women with a low waist to hip ratio. Similarly, research from Spain demonstrated that disrupted cortisol levels leads to a distribution of fat on the abdominals.
Diet Solutions
Suspected food intolerances such as wheat, gluten, dairy, soy, eggs etc. According to Poliquin, by reducing exposure to these foods, you reduce the stress on the gastrointestinal and immune system, lowering cortisol. Another important stress reducer is controlling blood sugar by eating regular meals that have a well-balanced protein, fat and carbohydrate ratio. Staying well hydrated and getting 7-9 hrs of good quality sleep are two easy ways at reducing stress.
Supplement Solutions
Certain supplements and herbs have been shown to help. Our top supplements for reducing stress are fish oils, magnesium, vitamin C, vitamin B5, With regards to herbs - licorice root extract and adaptogenic herbs such as rhodiola rosea, ginseng and holy basil produce some great results.
Hormone Type
Thyroid Type
Site
Mid-Auxiliary (8 inch’s below the armpit)
Related Hormone
Thyroid - The function and efficiency of the thyroid gland
Cause
We're yet to see someone come in and present predominately as a 'thyroid type'. This tends to be a rare case. At present there is little scientific research to support the theory that rib cage fat deposits reflect thyroid function. However we tend to see this site best correlated with a person’s calorie consumption. We've noticed this site to be a fairly accurate indictor to whether or not a person is eating too many or too lilttle calories for their metabolic rate.
Diet Solutions
Nutrition recommendations for this site include eating fish, onions, asparagus and seaweeds for iodine. Poultry, fish, almonds, pumpkin seeds and sesame seeds for tyrosine. These nutrients are required for the body to make the necessary thyroid hormones. Foods containing selenium, zinc, vitamin A, vitamin D, vitamin E and vitamin B6 help the conversion of the inactive form of thyroid hormone (T4) to the active form (T3)
Supplement Solutions
It's difficult to find any specific supplements that directly increase thyroid function. However if a person has sub-optimal levels of zinc, vitamin D and tyrosine increasing these to their 'normal' levels will have a indirect impact on the efficiency of the thyroid gland.
Hormone Type
Estrogen Type
Site
Quadriceps and hamstrings
Related Hormone
Estrogen
Cause
Poor dietary choices. Over exposure to environmental estrogen mimickers (xenoestrogens) with inability to detoxify them. Research from Denmark has shown that fat cells of both men and women contain estrogen receptors, with men having more receptors on fat underneath the skin and women having more receptors on fat around the organs as well as fat beneath the skin. Women have also been shown to have a higher number of fat cells on the buttocks and thighs and have higher enzyme activity causing the absorption of fat from the general circulation in this area. Research studies have also shown that leg fat, such as that on the buttocks and thighs, increased in response to estrogen hormone treatment.
Diet Solutions
Supporting estrogen metabolism and elimination helps reduce fat accumulation. Studies have shown that sulphurophane and indoles found in cruciferous vegetables such as broccoli, cabbage, brussel sprouts etc. help to regulate liver enzymes that positively favour estrogen metabolism. Other nutrients that can beneficial to estrogen metabolism are phytoestrogens found in soy products and flax seeds, although only really prove useful for post-menopausal women. Estrogens are also metabolised by the process of methylation in the liver so consuming foods rich in methyl donors such as eggs, onions and greens can prove useful.
Supplement Solutions
Supplements that have been shown to help are magnesium, DIM, zinc, probiotics, calcium D-glucarate and fibre. All of which either supports healthy estrogen metabolism or aids in its exertion from the body.
Hormone Type
Growth Hormone Type
Site
Calf
Related Hormone
Growth hormone (GH) - reflects sleep patterns and overall fat loss
Cause
The major contributor to low growth hormone is poor sleeping patterns. However excessive cortisol levels, heavy metal toxicity and not exercising enough can all affect growth hormone
Diet Solutions
Diet alone doesn't directly affect growth hormone output but rather, addressing sleep and the quality of sleep, along with exercise and training all have the biggest impact on raising growth hormone.
Supplement Solutions
Similar to testosterone, GH cannot peak above and beyond your body's baseline level unless injections of growth hormone are administered. However certain supplements have been shown to help raise the body's natural levels of GH back to baseline. Despite a lot of supplements claiming to elevate GH levels, research has shown the only supplements that are really capable of increasing GH are, arginine and creatine when at rest (has been shown to decease GH when training). As well as Alpha GPC and melatonin.

Paul's Transformation Story

"Chris has managed to challenge me in the best way possible in every session. He is great at motivating people and very knowledgeable in what he does. My training sessions never got boring because he changed the program regularly and made sure I was always challenged. Outside the gym he’s also proven a great resource. His understanding of nutrition and his ability to communicate concisely and clearly have helped me immensely. It’s in large part because of this combination of great person and outstanding expertise that I have managed to make leaps rather than take steps towards my goals having lost 38lbs in the last 6 months!"