Today I wanted to touch on some of the methodology we utilize here at Transformation Fitness and Wellness to win the battle of Fat Loss! We attack THREE major areas when trying to help someone decrease body fat:
- Increase Lean Tissue
- High Intensity Training
The first place we start with our clients when it comes to the battle on fat loss is nutrition. There’s pretty much no way to overcome a crappy diet. You just cannot out train poor nutrition and expect to hit your fat loss goals. You must simply create a caloric deficit while eating enough protein and essential fats to maintain your lean tissue. There’s no way around this when it comes to fat loss and proper long term fat loss. This is why we require all of our clients to food journal in some fashion. If a client can give us a snap shot of what they eat, when they eat, and how many calories they are consuming, we can give great guidance to be successful with the fat loss battle.
I personally believe that if you can focus on fat loss for 28 days and attack it with all you have you can see amazing results. You have to focus on the nutrition and continue to incorporate resistance training with laser like focus and the fat will come off. This is why I personally use the 24 Day Challenge program when I want to decrease my body fat. I am typically good with the workout part, but I struggle with the nutritional component just like anyone else. I use the 24 Day Challenge to cut out the simple sugars and increase the core nutrition my body needs to drop body fat. If you have any questions about what I personally do with my nutrition or workouts just shoot me an email and I would be happy to discuss it with you!
Increasing Lean Tissue
The second area we concentrate on when it comes to fat loss is lean tissue. We design programs that burn calories, maintain and promote muscle mass, and elevate your metabolism. When it comes to the metabolic process we have to look at resting metabolic rate (RMR) and the amount of lean tissue you carry. We obtain baseline measurements of lean tissue during our assessment process to better understand and know the percentage of lean tissue each client possesses. Understanding lean tissue and knowing how it can boost the RMR gives us direction in program design. Some of our clients ask us why their program incorporates squatting a heavy weight for 10 reps or why they are deadlifting a 105 lb. kettlebell. The reason we overload the body and thus create time under tension is to increase lean tissue. Developing this lean tissue will help burn excess calories and subsequently that unwanted body fat.
High Intensity Training
The final assault on fat loss we utilize is high intensity training. High intensity training is defined as pushing the workout intensity so your heart rate reaches 80-90 percent of heart rate max or even to max. This type of training works twofold in the battle of fat loss. It develops a great hormonal effect for fat loss and also helps increase EPOC (Exercise Post Oxygen Consumption). EPOC is defined as the recovery of metabolic rate back to pre-exercise levels and can require several minute to several hours. We utilize high intensity compound movements during this type of training to get the best effect. Our clients may realize this type of training when we have them complete a barbell complex, or a circuit of 7 exercises with a 30sec work and 10sec rest station, or sprints up the stairs at the end of the workout. I know many clients think the Fitness Professional are trying to kill them with this high intensity movements, but it is all just a master plan based on science to attack that fat!
The programing we have our clients perform is all based on science and has a purpose specific to their needs. We need to work on nutrition first, then move on to the metabolic rate by increasing lean tissue, and finally, we burn calories and manipulate the bodies’ internal environment to burn fat. If you have any other questions about your nutrition or the programing we provide, simply fill out a consultation request and we can help answer any questions you may have!