While a gym membership is most certainly a good thing to have and can allow you to create better results, it is not required. At Gym R.A.T. Coaching, Theron Merrick can create a workout that will allow you to see results even from home.

At Gym R.A.T. Coaching, Theron Merrick will provide you with an overall meal plan structure, macro targets to hit, and teach you to build a meal plan that fits your life, but Theron Merrick am not a licensed dietitian so he cannot legally tell you exactly what and when to eat. 

MANY things can directly affect the results you see. So, honestly speaking I can't tell you exactly HOW YOUR BODY works or how will it will respond to my programming till we worked together for a couple of months.
 
But, if there are no underlying health issues, and you fully follow your personalized plan, you can expect to see .5 to 1.5% of body weight loss per week, if that is your primary goal, and depending on how much you have to lose. 

If you are looking to put on lean muscle, then the process will be a bit slower as muscle is much harder to grow than fat is to be lost.

There is no one specific DIET you need to follow. We will instead work together based on your preferences and likes to find a dieting style that fits your goals and lifestyle, and come up with a plan that works for YOU. 

Everyone is different which means depending on your preferences, likes, and dislikes, schedule, family, etc, etc, etc... the dieting style will 100% depend on YOU. 

Is Hiring a Fat Loss Coach Worth It? (The Real ROI)

Most people look at the price of a coach ($200–$500/month) and ask, "Can I afford this?" The better question is: "Can I afford to fail again?" You are likely already paying an "Ignorance Tax"—money wasted on supplements that don’t work, gym memberships you don’t use, and the emotional toll of starting over every January.

The Value Equation is simple: (Dream Outcome × Probability of Success) / (Time Delay × Effort).

A good coach increases your probability of success to near 100% and drastically cuts the time delay. If you could pay to skip 2 years of trial and error and guarantee you hit your goal in 6 months, the "cost" becomes an investment. You aren't paying for a workout plan; you are buying speed and certainty.

Who Should (And Should NOT) Hire a Coach?

Hiring a coach isn't a magic pill. It works for specific people. Here is the honest breakdown of when it is—and isn't—worth your money.

1. The "DIY" Approach (Free - $20/mo)

• Who it’s for: People with high self-discipline, plenty of free time to research, and no serious injuries or metabolic issues.

• The Verdict: If you can honestly stick to a plan for 12 months without supervision, don’t hire a coach. Save your money.

2. The "Template" Program ($50 - $100)

• Who it’s for: Experienced lifters who just need a new routine but know how to eat and train safely.

• The Verdict: Good for "maintenance," but rarely works for "transformation" because it lacks the crucial ingredient: accountability.

3. The 1:1 Fat Loss Coach ($200 - $600/mo)

• Who it’s for: People who have "tried everything" and failed. Busy professionals who need decision fatigue removed. People who need an external force to keep them consistent.

• The Verdict: Worth it if you value your time more than your money. You are paying to outsource the "thinking" so you can focus on the "doing."

4. When Coaching is a WASTE of Money

• If you are looking for a coach to "save you" without you doing the work.

• If paying the coach puts you in financial distress (stress increases cortisol, which hinders fat loss).

• If you aren't willing to be honest about your food logs.

Frequently Asked Questions About Fat Loss Coaching

What is the average cost of a fat loss coach?

The average cost for a qualified online fat loss coach ranges from $200 to $400 per month. This typically includes customized nutrition planning (macros or meal plans), workout programming, and weekly check-ins. Lower-end options ($100-$150) often provide generic templates, while high-end "concierge" coaching ($600+) includes daily support, deep health analysis (bloodwork/hormones), and lifestyle management.

Does online coaching actually work for weight loss?

Yes, online coaching often yields better long-term results than traditional personal training because it focuses on the other 165 hours of the week when you aren't in the gym. While a personal trainer watches you exercise for 1 hour, a fat loss coach manages your nutrition, sleep, stress, and habits—the actual drivers of weight loss.

How much weight can I lose with a coach?

A safe and sustainable rate of fat loss with a coach is 0.5% to 1% of your body weight per week. For a 200lb individual, this is 1-2 lbs per week. While faster results are possible, a good coach prioritizes muscle retention and metabolic health to ensure the weight stays off, rather than rushing a "crash diet" that leads to a rebound.

-Application / Discovery Call: Apply to see if you're a good fit for our 1:1 program.

-PubMed / NIH Study on Diet Adherence: Link to a study showing that adherence is the #1 factor in fat loss success, regardless of the specific diet type.

Most people think coaching is "too expensive" because they are looking at the price tag, not the cost of staying the same. Here is the reality: You are already paying a "stupidity tax" of wasted time, ineffective supplements, and trial-and-error that has gotten you nowhere.

The Value Equation is simple: If you could guarantee your dream outcome—hitting your goals in half the time with zero guesswork—what would that be worth? $200? $1,000? The price of coaching isn't just for a workout plan; it is the price of buying back your time and guaranteeing your result. Below, we break down exactly what you should expect to pay so you can decide if the investment is worth the speed.

Personal coaching costs vary wildly, but they generally fall into three distinct tiers. We believe in total transparency—here is exactly what the market charges and what you get (and don't get) at each level.

1. The "Template" Tier ($50 - $150 / month)

• What it is: Usually an app-based subscription or a PDF download.

• The Good: Extremely affordable. Good for self-starters who just need a map.

• The Bad: Zero accountability. If you stop doing it, nobody cares. No customization for your specific injuries or lifestyle constraints.

• Verdict: You are paying for information, not coaching.

2. The "Hybrid/Online" Tier ($200 - $600 / month)

• What it is: 1-on-1 remote coaching with custom nutrition, training, and weekly check-ins.

• The Good: High accountability and customization at a lower cost than in-person training. You get access to expert coaches who might not live in your city.

• The Bad: You must be self-motivated enough to get to the gym on your own.

• Verdict: The "Sweet Spot" for value. You pay for results and access, not just gym floor time.

3. The "In-Person/High-Ticket" Tier ($800 - $1,500+ / month)

• What it is: Traditional training (meeting a trainer 2-3x a week) or high-level concierge health management.

• The Good: Immediate feedback on form. Extreme accountability (you have an appointment).

• The Bad: Very expensive. You are paying for the trainer's time rather than just the outcome. Schedule inflexibility.

• Verdict: Best for beginners terrified of the gym or those with significant rehabilitation needs.

What is the average cost of an online fitness coach?

The average cost for a reputable online fitness coach ranges between $300 and $500 per month. This typically includes a customized training program, nutritional guidance (or meal plans), and weekly check-ins to adjust the protocol. Coaches charging less than $200 often provide templates rather than 1-on-1 interaction, while those charging over $500 usually offer "concierge" services like daily communication or video analysis.

Is personal coaching worth the money?

Personal coaching is worth the investment if the cost of the coach is lower than the value of the result. For example, if a coach costs $300/month but helps you achieve a fitness goal in 3 months that would have taken you 12 months on your own, you have saved 9 months of effort. Coaching is essentially buying speed and certainty. If you are already self-motivated and knowledgeable, the value decreases; if you are stuck or prone to quitting, the ROI is high.

Why is online coaching cheaper than in-person training?

Online coaching is generally 30-60% cheaper than in-person training because you are not paying for the coach's hourly physical presence or the gym's overhead. In-person trainers must charge for their time (e.g., $80-$120 per hour), limiting them to 30-40 clients. Online coaches leverage technology to support more clients without being bound by the clock, allowing them to charge less while often providing more comprehensive support (nutrition + lifestyle + training) than a typical 1-hour gym session.

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Client Success Stories

NSCA or ACSM Cost Surveys

Psychology of Accountability Study: Why you are 65% more likely to meet a goal after committing to another person.

Busy parents usually respond best to strength based, effortful workouts focused on compound exercises with short intense bout of cardio, a moderate calorie deficit (250-1000 Kcals), and a higher protein intake (.7-1.2g/lb of goal body weight).

The most sustainable plan for a parent with little time is a simple full-body plan that is able to be done consistently 3 times per week. The most important part of whatever plan you choose to follow is that it is something you can do consistently. 

Yes, especially when they are consistent and focused on compound movements or high-intensity intervals.

Yes, if the workouts are structured well and you progress over time.