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Sustainable Weight Loss: Secrets Behind Paul’s Transformation

Paul and Tyler at Enterprise

Paul came to Enterprise not satisfied with how he looked. He was lacking energy, had a few niggling injuries, and was unsure about his nutrition and training.

Fast forward to today – Paul has lost an impressive 13 kg in 16 weeks training with Coach Tyler Cosnett!

So we asked Tyler to share a bit about his training and nutrition secrets…



After Paul’s initial structural balance assessment we determined he had some problem areas that we needed to strengthen and mobilise.

We focused on these primarily in his first phase of training and continued to address them throughout future phases.

Paul’s training periodisation over 16 weeks was the following:

  • Accumulation 1: 4 x 8-10
  • Intensification 1: 6 x 6
  • Accumulation 2: Escalating Velocity Training for Fat Loss
  • Intensification 2: 5 x 4-6

Paul responded well to planned deload weeks in week 7 and week 13 where we halved his training volume. As a result, he came back leaner, stronger and feeling refreshed for the weeks to come.



As for Paul’s nutrition initially we focused on cleaning up his diet and building up his appetite to 4 solid meals per day.

Paul was actually under-eating when he started so for the first 6 weeks we increased his food intake week by week until he stopped losing body fat.

From this plateau point, we began slowly decreasing calories every 1-2 weeks, while strategically placing refeed days every 2-3 weeks depending on results.

Paul responded well to a simple training and rest day carb cycle where he enjoyed 2-3 meals with carbohydrates on training days, while keeping his rest days low in carbs and higher in fats to keep him insulin sensitive, allowing him to better utilise the carbohydrates on his training days.


Well done Coach Tyler and Paul! Can’t wait to see what’s in store next or this A-team!

Want to find out how you can achieve long lasting results like this? Email us at [email protected] and find out how we can help!

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Privacy Policy

Enterprise Fitness – Data collection and privacy policy
Thank you for visiting Enterprise Fitness, located in Richmond, Victoria.
We respect and protect the privacy of our website users and clients.
We act in accordance the Privacy Act 1988 (Cth).
This policy tells you how we collect and use information.

Data Collection

We only collect the Personal Information or additional information necessary to provide the service or goods you require. “Personal Information” means any information from which your identity is known or can be reasonably ascertained.


We do not collect Personal Information about you when you visit our website.
You can use the website without telling us who you are or revealing other Personal Information.

If you send us a contact or feedback form we will collect Personal Information. If you contact us we will collect the email address you nominate and any other identifying information you provide, such as a name or phone number. You consent to us contacting you by providing that Personal Information.


We also collect Personal Information about you when you commence training with us as a client or when you make a purchase through our website. This may include additional information about you, such as your training history, health etc.

When we collect Personal Information or additional information we will treat it in accordance with our privacy policy.

Privacy policy

Access to your Personal Information or additional information is restricted to staff who need it to provide benefits or services to you.

We train our staff about the importance of confidentiality and maintaining the privacy and security of your information.

We do not share Personal Information with other entities unless you request us to, we ask you first or required by law to share.

We may share anonymised data, such as your server location, with other entities.

We collect this data by using Cookies (which are small files that are stored on your computer or mobile device). We use Cookies to record how many times you have visited our website and which parts of our website you have visited. Cookies can be used to provide you with information that you are interested in. By using our website, you consent to the processing of data about you by Google in the the way described in Google’s Privacy Policy.

If you ask us about an issue that needs to be dealt with by another entity, we will treat your Personal Information confidentially and request any other entity to do the same. We are not responsible for what other entities do however.

How we deal with complaints and requests

You may request access to Personal Information about you that we hold. You may ask us to correct your Personal Information if it is not accurate, up-to-date or incomplete.

You may make a complaint about our handling of your Personal Information.

To protect your privacy, we will require evidence of your identity before we can give you access to information about you or change it.

You can contact us by email, or send your request or complaint to the postal address below. We undertake to respond within 30 days.

If the request or complaint will take longer to resolve, we will provide you with a date by which we expect to respond.

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Privacy Manager
Enterprise Fitness
381 Swan Street
Richmond Victoria 3121

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