Nail The Basics: Build The Engine First by Roderick Schembri

This month’s feature is written by Roderick, our Sports Nutritionist, who is available for consultations by appointment at SkySpirit.

With a strong focus on performance, metabolic health, and sustainable results, Roderick helps clients build the right foundations before turning to extreme dieting strategies.

In this article, he breaks down why fat loss should start with movement, structure, and progression , not restriction.

If you’re looking to improve body composition, performance, or long-term health, bookings with Roderick are open at SkySpirit.

When it comes to weight loss, most people ask, what’s the best diet? Keto? Fasting? Low-carb?

But before worrying about advanced strategies, you need to nail the basics first.

If your goal is sustainable fat loss, ask yourself:

• How active am I outside the gym? (Daily movement matters.)
• Is my training structured?
• Am I consistent week to week?
• Am I progressively improving?

These factors influence your metabolism more than any “perfect” diet ever will. Your metabolism adapts to your activity level, muscle mass, training stimulus, recovery, sleep, and stress. Starting a diet without building this foundation is like beginning a road trip with a poorly serviced car.

Before cutting calories, focus on:

• Increasing daily movement
• Following structured resistance training
• Improving conditioning
• Creating consistent progression

A combination of strength training (squats, presses, pulls, hinges) and conditioning builds muscle, improves insulin sensitivity, increases daily energy expenditure, and preserves lean mass. In simple terms: it builds a body that burns fuel efficiently.

The Real Takeaway

Weight loss should not start with aggressive calorie restriction. It should start with building a strong, active, adaptable body. The goal isn’t just to lose weight, it’s to create a body that performs and sustains results long term.

Without progression, adaptation is impossible. Without adaptation, metabolism stagnates. Even preserving your success is vital because you’re working hard to avoid regression (keep servicing your car/engine).

Someone who trains well and exercises regularly can diet on 2,000-2,500 kcal. To lose fat, sedentary people may need to cut their calorie intake to 1,500. Which sounds more sustainable? Which is simpler to maintain/healthy, 1500 or less or 2000-2500kcal?

The best diet, isn’t the most extreme one.

It’s the one supported by a strong foundation.

Book your personal nutrition session with Roderick Schembri.

Email: thesportsnutritionist@rstraining.fitness

Instagram: rstrainingpt

Facebook: AdvanceU: Physio, Fitness & Nutrition

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