Personal Training for Weight Loss in NYC & Northern NJ
Lose fat and keep it off with training and nutrition strategies that actually last.
Sustainable weight loss requires more than calorie counting and cardio. NASM-certified trainer Trevor Cassidy combines resistance training, strategic conditioning, and practical nutrition coaching to help clients lose body fat while preserving — and often building — lean muscle. This approach produces a leaner, stronger physique that you can maintain long after you reach your goal weight, because it is built on small, sustainable habit changes rather than restriction. You do not have to give up living your life to lose weight — you just need the right adjustments, introduced at the right pace.
Most people who come to Trevor for weight loss have already tried conventional approaches: meal replacement shakes, group fitness classes, restrictive diets that worked for a few weeks before the rebound. The difference with this program is the emphasis on strength training as the primary fat loss tool. Lifting weights elevates your metabolic rate, improves insulin sensitivity, and reshapes your body composition in ways that cardio alone cannot match. Trevor also works with clients using GLP-1 medications like Ozempic and Wegovy, where resistance training is especially critical — these drugs can cause significant muscle loss alongside fat loss, and a structured strength program helps preserve the lean tissue that keeps your metabolism healthy and your body functional long-term.
Trevor works with weight loss clients across NYC and Northern NJ, meeting them at convenient gym locations or coaching them remotely. Every client receives a training program, a nutrition framework calibrated to their caloric needs, and ongoing support — Trevor is available via text and email between sessions to answer questions, troubleshoot challenges, and keep you engaged when motivation dips. This level of accountability is what turns short-term effort into permanent change. Research shows that combined diet-exercise interventions produce 20% more weight loss than diet alone (Johns et al., Systematic Review, 2014), and clients who train with a personal trainer are 30% more likely to achieve their fitness goals (ACE Fitness study).
Key Benefits
Fat Loss Without Muscle Loss
Resistance training sends a powerful signal to your body to retain lean tissue during a caloric deficit. You lose fat, not the muscle that keeps your metabolism high and your body looking toned.
Sustainable Habit Change — Not a Diet
Trevor introduces small, sustainable changes that do not feel invasive or disrupt your current life. You learn to build meals around protein targets and whole foods without eliminating food groups or following rigid meal plans. These are skills you keep for life, not rules you abandon after twelve weeks.
Improved Energy and Mood
Clients consistently report sleeping better, feeling more energetic during the workday, and experiencing reduced anxiety within the first few weeks of training. Fat loss is a side effect of a healthier body.
Accountability and Availability That Keep You Consistent
Weekly check-ins, progress photos, and training log reviews ensure you stay on track. Trevor is also available via text and email between sessions — so when a question comes up at the grocery store or a social event, you have real-time support. He identifies stalls early and adjusts your plan before frustration sets in.
Body Composition Changes You Can See and Measure
Using circumference measurements, progress photos, and strength benchmarks, you will have objective proof that your body is changing — even on weeks when the scale does not move.
Our Methodology
Trevor structures weight loss programs around three to four strength training sessions per week, supplemented by low-intensity daily movement like walking. This combination maximizes caloric expenditure without the cortisol spikes and joint stress that come from excessive high-intensity cardio. Training sessions focus on compound lifts and supersets that elevate heart rate while building muscle — delivering both a metabolic and structural stimulus in the same workout.
On the nutrition side, Trevor uses a flexible framework: clients learn to hit daily protein targets (typically 0.8 to 1 gram per pound of bodyweight), build plates around vegetables and whole foods, and manage caloric intake without obsessive tracking. For clients who prefer structure, macro-based approaches are available. The goal is always the same — find the simplest sustainable system that creates a moderate caloric deficit without making you miserable. As NASM-certified trainer Trevor Cassidy puts it: "The best nutrition plan is the one you can actually stick to for six months, not the one that looks perfect on paper." Resistance training is central to this approach because it increases resting metabolic rate by about 7% (Westcott, 2012, Current Sports Medicine Reports), meaning your body burns more calories even at rest.
How It Works
Comprehensive Intake & Baseline Measurements
Trevor reviews your medical history, dieting history, food preferences, and lifestyle factors. Baseline measurements — weight, circumferences, progress photos, and initial strength tests — establish your starting point.
Training & Nutrition Plan Delivery
You receive a strength-focused training program and a nutrition framework calibrated to your caloric needs, schedule, and food preferences. Trevor explains the reasoning behind every recommendation so you understand the why, not just the what.
Weekly Training & Biweekly Check-Ins
You train three to four days per week, either in person across NYC and NJ or through your online program. Every two weeks, Trevor reviews your progress data and makes targeted adjustments to training volume, caloric intake, or both.
Plateau Management & Plan Evolution
When fat loss slows — and it will — Trevor has a systematic approach: adjusting cardio, cycling calories, introducing diet breaks, or changing training stimulus. You never stay stuck for long.
Maintenance Transition
Reaching your goal weight is only half the job. Trevor guides you through a reverse dieting phase that gradually increases calories back to maintenance, locking in your results without the rebound that follows most diets.
Frequently Asked Questions
How fast will I lose weight with this program?
Do I need to count calories or macros?
Why is strength training better than cardio for weight loss?
Available Locations
New York City
Northern New Jersey
Weight Loss
Stop cycling between diets that don't last. Book a free consultation with Trevor to build a weight loss plan grounded in strength training, real nutrition, and lasting habits.
Rates
GYM NYC, 227 Mulberry St, New York, NY 10012
For larger packages, group packages, and concierge personal training services please contact me to discuss rates and availability.
Ideal For
- Professionals in their 30s-50s who want to lose 20-60 pounds without extreme dieting
- Anyone who has lost weight before but gained it back and wants a lasting approach
- People who are new to strength training and want fat loss plus muscle definition
- Clients who need accountability and structure to stay consistent with nutrition
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Ready to Transform Your Fitness?
Book a free consultation with Trevor Cassidy and start your personalized training program today.