Personal Trainer Brussels: How Busy Professionals Lose Weight (2026 Guide)

If you live in Brussels, you know Brussels life is a constant train that doesn't stop... You make long working hours, face constant pressure and you're trying to stay social as well. Once you get home, you might feel exhausted, so you skip working out.

Eating healthy is difficult, because Uber eats, Deliveroo and "Thuisbezorgd" are just much easier alternatives (I don't blame you).

But now the number on the scale is increasing... And as you try to get rid of the extra kilos you've put on, you find it difficult to actually stick to it.

You've heard "eat less and move more" hundreds times before, 

But it's just unrealistic for your situation.

So you start with good intentions. You go to the gym a few times. You try to eat better. But then work takes over again. Late meetings. Social plans. Long days.

And before you know it, you're back at square one.

This is where things break down.

I'm a personal trainer and nutritionist in Brussels. 

After working with 250+ busy professionals in our gym near Schuman, one thing is clear:

It’s not a lack of discipline. It’s the wrong approach.

- Giuseppe and Hanna, CPT, CNC and owners My Fitness Journey Brussels 

Why Most Fitness Advice Doesn’t Work

(for Busy Professionals in Brussels)

Most fitness advice comes from people that live in the gym. They have no job other than fitness and fitness coaching. And in fact, I am one of them. But, I do understand that you don't have the time to be in the gym every day. So here's what you hear most fitness coaches say and why it's wrong,

“Just eat less and hit the gym 5x a week”

This is the advice that we hear people get, but this is just wrong. You're not going to lose weight in a week, so you want a sustainable routine. You need to find a way to make things easy for you to stick to. 

You see no significant difference between a frequency of 3x per week compared to someone who trains 5x per week. As long as the workouts are close to failure and with enough volume for the muscles. 

80% of your weight loss will be done in the kitchen. So you can make dietary swaps that makes everything way easier. 

“Cardio is the only way to lose weight”

I love cardio. But just doing cardio to lose weight is an outdated strategy. 

For most clients, the goal is not only to lose weight, but lose body fat. If you don't incorporate strength training, you're likely also going to lose muscles in the process. So you have to add some weightlifting in there. 

A good split between cardio and strength training has the most impact on fat loss. 

“You need to go all-in, I start when you have time”

"If you can do it when it's hard, you can do it forever" 

This is what I say often to busy clients. Because if you make this priority enough, you can always find a spot in-between to have a small workout (even if it's at home). 

And like I said, losing weight is mostly nutrition, so you just need the right strategy for food + some  workout for when you can't make it to the gym. 

How I see every yelling Personal Trainer that says "just eat less and do more"

What Actually Works for Busy Professionals

(in the EU district)

Structure beats motivation

In your diet plan, you just want to make it as easy as possible. If you get away the thinking process of "what am I going to eat today", you will already have done 80% of the work. 

You need a structure that you like, that is easy and requires little effort. So here's what we do for our clients: 

We make 3 options for breakfast, 3 for lunch and 3 for dinner. 

The options should be whole foods mainly, rich of vegetables and  super easy to make. 

When you make these 3 options, think about foods that you love, but also fit the idea of volume eating (low calorie foods, so you can eat a lot of it). You do this mainly by making half the plate of your meals with fruits and vegetables.  

"If your diet isn't something you are exited about, it's a bad diet. Joy, simplicity and fundamental nutrition principles are what skyrockets the success rate of a diet."

For example: 

Breakfast: Skyr with Granola (from the brand holies)

Lunch: Pre-made 'Gegrilde kip' salad from Delhaize 

Dinner: 1/4 Rottiserie chicken (grilled by Delhaize for example) with handful of grilled potatoes and unlimited vegetables. 

These options are easy, requires (almost) no prep and you can slightly adjust the dosage to your situation. 

If you eat 80% of the time according to your structure, you'll find it easy to stay on track. 

And for the 20% that you don't eat accordingly, try to follow simple guidelines like. 

• No sauces 
• No sugary beverages. If you want, takethe zero calorie alternatives. 
• Eat Grilled instead of fried
• Half of your plate is vegetables
• Maximum 2 glasses alcohol per week.

Efficiency over volume

For your workouts, you don't want to be in the gym too long and waste time. Time is precious, so let's not waste it. 

Most people think they need to train 4–5 times per week to see progress.

 In reality, that’s exactly why they stay inconsistent.

For busy professionals, less, but done right, is more.

You’re better off training 2 to 3 times per week, for around 45 minutes, than trying to follow a schedule you can’t sustain.

Each session should be focused and efficient:

• A short warm-up
• A few key strength exercises
• Minimal wasted time

That’s it....

Just sessions that actually move the needle.

A simple structure we often use is full-body training.

Where you train all major muscle groups in one session. This way, you don’t have to worry about missing a specific “leg day” or “push day” when your schedule changes.

It keeps things flexible, efficient, and easy to stick to.

And if you’re thinking:

“I wouldn’t even know where to start with this…”

That’s completely normal.

This is exactly what we help busy professionals with: building a simple, structured plan that fits into your schedule, without wasting time in the gym. And in our gym in the EU quarter you can get optimised small group and personal training for your fitness goals. 

You can book your free (personal) training at our gym close to Schuman, so we can help you implement this structure in training. 

- Members of the My Fitness Journey Family at a member event (Darts)

Adaptability to your schedule 

When you're planning your workout, you want to keep the flexibility. 

You might initially plan to work out on Tuesday, but due to a meeting that popped up in your agenda, you have to settle for Wednesday. If you structure your workouts like this, that should be no problem.

For busy professionals, this is key. Your schedule changes, so your plan needs to handle that.

I recommend you to do full body workouts. 

This way, you don't have to think about timing, because you target all the big muscle groups in every workout either way.

You don’t need a perfect week. You just need to get your sessions in, whenever they fit.

You also don’t get a lot of muscle soreness, because volume per training is not that high. Here we mean that you just do 3 sets of a muscle group, where otherwise you might do 6 or 9 sets per training. 

So your recovery will be much better, but the effect is the same.

This makes it much easier to stay consistent, even during busy weeks.

Then find a gym which allows you that flexibility. Ideally where you have multiple sessions like this, at multiple times per day. So if you can't make it in the morning, you can switch to lunch or evening.

- Small group schedule My Fitness Journey Brussels

Accountability

Finally, you need someone that holds you accountable. 

If you have someone that tracks your progress and you know someone is watching over your back, you will be more consistent. 

The accountability partner could either be:

someone who's doing the journey with you, like a friend, family member or your spouse. 

or someone who's already done it. 

Ideally you want both. Because a supportive environment just has a lot of impact on you, your choices and your habits. 

"Having someone supporting you take the during the process, makes it much more likely to win in the long term. Because 90% of people quit their fitness journey in the first 3 months. That's what we are changing."

What we do with our clients: 

If by Monday, Tuesday and Wednesday people don't show up to the gym, they get a WhatsApp or call from us to see when they're there again. (of course this is different when you in advance let us know that you're away). 

Secondly, we track data with an Inbody scan. This scan shows you exactly your body composition, so your body fat, muscle mass, water and muscular balance.

As we do this frequently, we can see in the data if you've been following the plan. 

So we can see if we need to make adjustments or are on the right track. 

A real life example

Long hours, meetings, and a social life on top of that.

This is what your week could look like. You train 2 to 3 times per week, for around 45 minutes.

For example:

• Monday after work
• Wednesday during lunch
• Saturday morning

If one session doesn’t work, you simply move it. No stress. No “starting over next week”.

For your nutrition, you keep it simple.

You have a few go-to meals that you rotate during the week:

• Skyr with granola for breakfast
• A pre-made salad or quick lunch option
• A simple dinner with protein, carbs and vegetables

No complicated meal prep. No strict dieting. During the week, you follow your structure about 80% of the time.

If you go out for dinner or have social plans, that’s fine.

You just stick to a few simple rules:

• Choose grilled over fried
• Limit sauces
• Don’t overdo alcohol

That’s it.

You can't win "health" just by getting fit once. The goal is to stay fit forever. We create the way to do so."

At the end of the day, we want to build a system that fits into your life. Because I always say, health is a long game. 

Want a plan that actually fits your schedule?

Let’s say you work a typical busy job in Brussels.

If you’ve read this and thought:

“I get it… but I wouldn’t know how to apply this to my situation”

That’s exactly where most people get stuck.

You don’t need more information.
You need a plan that fits your schedule, your work, and your lifestyle in Brussels.

That’s what we do.

We help busy professionals train efficiently, structure their nutrition, and stay consistent, even with long work hours and unpredictable weeks.

If you want to see how this would look for you, you can try a free personal training session at our gym near Schuman.

No pressure, no commitment.

Just a clear plan and a session that shows you how to do this the right way.

👉 Book your free session here (EU district):