Most people who want to lose weight have already lost it once. Maybe twice. The diet worked until it didn’t, the cardio worked until life got busy, and the weight came back with a little extra. If that’s you, the problem was never your willpower. It was the plan.
I’m Grant Denney, an NCSF-certified personal trainer and nutrition coach in Carmel, Indiana. I help adults in Carmel and Indianapolis lose fat the way that actually lasts: lift weights so you keep your muscle, eat enough protein so you’re not starving, and build habits that still work when you’re busy, tired or on vacation.
Why the last plan stopped working
- You lost muscle along with the fat. Big calorie cuts plus hours of cardio burn muscle too. Less muscle means a slower metabolism, so the same food that used to maintain your weight now adds to it. That’s why the rebound is so common.
- It was too extreme to keep. 1,200 calories and six workouts a week works for about three weeks. Then one bad week turns into a bad month.
- The scale was the only measure. Weight bounces around with water, salt and sleep. If the scale is all you track, a good week can look like a failure and you quit.
- Nobody was checking in. A plan on a piece of paper has no accountability. Coaching does.
How I coach weight loss
- Strength training two to three times a week. Lifting is the signal that tells your body to keep its muscle while the fat comes off. You get smaller and stronger at the same time, which is what “toned” actually means.
- Protein first. We set a daily protein target you can hit with normal food, split across meals. Protein keeps you full, protects muscle, and makes the rest of your eating easier. Use the free calculators for a starting number.
- A moderate deficit, not a crash. Enough of a calorie gap to lose fat steadily, not so much that you’re miserable and your training suffers. Realistic fat loss is around half a percent to one percent of your body weight per week. That adds up fast and it stays off.
- Walking, not punishment cardio. Daily steps do more for fat loss and recovery than an hour on the elliptical, and they don’t eat into your strength work.
- We track what matters. Strength numbers, measurements, photos and how your clothes fit, all in the Ultimate You Fitness app. I see what you log, so you’re never guessing and never on your own.
- Habits that survive real life. Travel, holidays, a stressful month at work: we plan for them instead of pretending they won’t happen.
What it looks like when it works
One of my clients lost more than 40 pounds of fat and gained more than 10 pounds of muscle over 18 months. No crash diet, no 90-day miracle, no hours of cardio. Consistent strength training, protein-first eating, and a coach adjusting the plan as she went. Read her story.
Grant’s knowledge and experience has helped her lose 40+ pounds of fat and add 10+ pounds of muscle. She looks fantastic. And due to Grant’s ability to teach and break diet and exercises down, Lyn understands what to do and why.
Enalyn, on his wife Lyn’s results
The meal guidance has also helped me make better food choices and stay focused on building healthier habits. Even when my work schedule became busy and I missed some workouts, my coach never made me feel discouraged.
Lynn
Losing weight on Ozempic, Wegovy or Zepbound?
GLP-1 medications are very effective at cutting appetite, but without strength training and enough protein, a meaningful share of what you lose can be muscle. I work with a lot of clients on these medications. Here’s how I train clients on GLP-1s so the weight that comes off is fat.
Who this is for
Adults in Carmel, Westfield, Fishers, Noblesville, Zionsville and Indianapolis who are done with yo-yo dieting. People who’ve never lifted and are a little intimidated by it. Women who want to get lean and strong, not just smaller. Women over 40 whose old tricks stopped working. Men who’ve gained 20 pounds since their thirties and want it gone without living in a gym. If you’re training around a bad knee, back or shoulder, that’s most of what I do. Read how I work around injuries.
Where we train
One-on-one at FlexWerk Fitness in Carmel City Center (885 Monon Green Blvd, Suite 120), a private studio with no crowds and no waiting on equipment, or at Indy Performance Authority in downtown Indianapolis. I also come to you with equipment for in-home training, and the full program runs through the app if you’d rather train online.
Questions people ask
How fast will I lose weight?
Most clients lose fat at a steady, sustainable pace: roughly half a pound to two pounds a week depending on starting point, with the scale moving in a zigzag rather than a straight line. Faster is possible, but faster is usually what you did last time. The goal is weight that stays off.
Do I have to give up foods I like?
No. We hit a protein target, keep the overall calories in a reasonable range, and fit the foods you actually eat into that. A plan you’ll follow for a year beats a perfect plan you’ll quit in three weeks.
Do I need to do cardio?
Walking, yes. Grinding cardio, no. Strength training and daily steps do most of the work. If you enjoy running, cycling or a class, we fit it in; it’s just not the engine of fat loss.
How much does it cost?
It depends on how often we train and where. We go over options at the free consultation; there’s no sales pitch and no pressure. Most clients train two or three times a week.
Or call/text 765-571-1514. Training hours Monday–Friday, 5 am–6 pm.