Beyond Fat Loss

Katie & Sean Darlow
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  • Fitness

Beyond Fat Loss is a podcast for gym-goers who want to build muscle, lose fat, and improve their physique without extremes or b******t. 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.

  1. 4d ago

    How to Build Muscle When Your Workout Doesn’t Go to Plan

    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.

  2. Aug 30

    How to Lose Fat and Build Muscle: The 12-Month Plan

    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.

  3. Aug 23

    The Biggest Mistake Sean Made During His Fat Loss Phase

    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.

  4. Aug 16

    Muscle Building to Fat Loss: The Exact Strategy Behind Katie’s Transformation

    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 weightWhy you need to get comfortable with the scales going up during a muscle-building phaseHow to transition from muscle building into fat lossWhy a little body-fat gain during a building phase isn't necessarily a problemHow Katie approached holidays without tracking every calorieHow to enjoy more food without completely losing controlWhy the scale can be misleading during fat lossHow to use aggressive fat-loss phases strategicallyWhy having an exit plan after dieting mattersHow to structure a long-term, multi-phase approach to changing your physiqueWhy 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

  5. Aug 9

    The Reality of Being an Online Coach: What You Don't See Behind the Scenes

    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

  6. Aug 2

    The Body Transformation Advice Everyone Needs - Training to Failure, Fat Loss & Building Muscle

    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.

  7. Jul 26

    The Truth About Your Metabolism (Part 2): Genetics, Hormones & Fat Loss

    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

  8. Jul 19

    The Truth About Your Metabolism (Part 1): Age, Muscle & Calorie Burn

    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 CoachingReady 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

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About

Beyond Fat Loss is a podcast for gym-goers who want to build muscle, lose fat, and improve their physique without extremes or b******t. 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.

Information

  • Creator
    Katie & Sean Darlow
  • Years Active
    2026
  • Episodes
    31
  • Rating
    Explicit
  • Copyright
    © 2026 Katie & Sean Darlow
  • Show Website
    Beyond Fat Loss