WEIGHT LOSS & FAT REDUCTION

30 POUND WEIGHT LOSS IN 90 DAYS

So, you’ve decided to begin a weight loss & fat reduction program. Good for you! No matter whether your choice is based on health reasons, cosmetic reasons, professional reasons, or just to make a lifestyle change; you’ve made a fantastic decision. Now comes the challenging part. Where to begin? What is the most effective way to lose weight and reduce body fat?

First, you must understand the science of how weight loss occurs. Weight loss & fat reduction comes down to a very simple mathematical formula. Calories in vs calories out. If you burn more calories than you consume, you will lose weight. If you burn less calories than you take in, you will gain weight. It’s that simple. This formula applies to every human being on this planet without exception.

To achieve a caloric deficit, we can either decrease our food intake, increase our physcial activity, or for optimal results, do both. So often people will say they are eating so good but yet still can’t lose any weight. Understand, eating good or bad foods actaully has nothing to do with your weight. It’s entirely about how much you’re eating.

When we begin a weight loss program, the first thing we do is establish your baseline caloric intake. Meaning, how many calories you can consume daily without your weight going up or down. Once we establish this, we can begin structuring a healthy and sustainable diet program, while also factoring in the additional calories we will be burning from our training sessions. From there, its a matter or discipline, persistance, and patience. The initial diet tweaks in combination with the workouts will produce significant results in the first few months, but as time goes by we will have to adjust our approach as the body adapts to our strategy.

WEIGHT LOSS & FAT LOSS ARE TWO SEPARATE THINGS

It is important to understand that weight loss and fat reduction are not the same thing. Weight loss can happen three ways, by losing fat, losing muscle, or losing water. Low carb diets are very popular these days. This is because they are one of the fastest ways to lose weight in the short term. While they can be effective if done properly in combination with a proper training regimen, most of the immediate weight people lose with carb restriction is water weight.

Carbs hold three times as much water as any other type of macro nutrient. So, when you cut carbs your body isn’t retaining as much water. That’s why you see an immediate decrease in weight. But losing water weight is like buffing your car, it looks nice and shiny, but it’s short lived, you haven’t actually made any real interior or exterior improvements.

When someone engages in a weight loss program without including strength training and sufficient protein intake, the weight loss that occurs will be a mix of both fat and muscle tissue. With this approach, one can lose weight, yet still not see the desired composition changes and the overall toned appearance they had envisioned. This is why the professional trainers at GPT teach clients how to target their weight loss on body fat only.

PROTECT & INCREASE YOUR MUSCLE MASS

Muscle mass is a primary driver of your basal metabolic rate. The more muscle you have, the faster your metabolism will be, and the more calories you will burn daily at rest. Therefore, a weight loss program that includes calorie restriction, and minimal weight training should be avoided at all costs. A program consisting of extremely low calories, no weight training, and too little protein creates a perfect environment for muscle loss.

In addition, we have established that a person on a strict diet doing zero strength training will lose a combination of muscle and fat rather than fat alone. This muscle loss will significantly slow their metabolism and sabotaging their primary weight loss goal. To optimize fat loss, we must maintain or even add to our existing muscle mass. So, what’s the proper approach to decreasing body fat without losing muscle in the process? At GPT we take a three step approach to fat loss. Diet, strength training, and metabolic conditioning. Create a caloric deficit consisting primarily of protein to support muscle growth and fat loss. Implement a high level strength training program to add lean muscle mass strategically addressing a client’s desired physique goals as well as boosting their metabolic rate. Lastly, metabolic conditioning refers to using specific lifting and HIIT cardio methods to turn transform your resting metabolism into a fat burning machine.

GEORGIA PERSONAL TRAINING | HELPING PEOPLE LOSE WEIGHT FOR OVER 15 YEARS

The vast majority of weight loss and fat reduction attempts are destined to fail before they ever begin. Purely because the approach is wrong, and they lack the necessary information and guidance to be succesful. Georgia Personal Training will change the game. With a customized approach tailored to your goals, our personal trainers provide personalized workout plans and valuable nutritional guidance. We cut right through the noise, and get down to work. With our unwavering support and scientific approach, Georgia Personal Training can finally make your weight loss goals a reality, providing the guidance and expertise needed for sustainable, long term success.

STRENGTH TRAINING IS YOUR BEST TOOL FOR FAT LOSS

30 POUND WEIGHT LOSS IN 5 MONTHS

ADDING MUSCLE WILL DECREASE BODY FAT

20 POUND WEIGHT LOSS IN 12 WEEKS

A proper strength training regimen is the best way to simultaneously add lean muscle, lose inches and decrease body fat. Primarily because of muscle’s impact on your Resting Metabolic Rate (RMR). A pound of muscle burns 3-4 times more calories per day than a pound of fat. The metabolic demand of muscle is significantly greater than it is for fat, therefore the amount of energy (calories) needed to maintain that pound of muscle is higher than that of a pound of fat. Muscle is constantly being broken down, recreated, and synthesized, and all these processes require energy.

The more muscle you have, the more energy required. So, by building more muscle, you’re stoking the fires of your metabolism and increasing your resting metabolic rate. By burning more calories at rest, you’re now increasing your caloric deficit, which will stimulate weight loss. The more muscle you have the more calories you burn throughout the day. Plain and simple.

Another useful side effect of strength training in creating a caloric deficit is the EPOC effect. EPOC, or the “Afterburn Effect”, refers to the increased number of calories your body burns after a workout as it recovers from the stress placed on it during training. When your body recovers from exercise, your oxygen consumption and calorie burn are elevated for up to 24 hours.

This is because after exercise your body must work harder to repair muscle damage and restore cellular function to their pre-exercise levels. The more intense and physically demanding the workout, the greater the EPOC will be. A 30-minute treadmill walk is going to elicit a significantly less post workout calorie burn than a 30 min HIIT training session.

At GPT, we specifically design our fat loss training programs to maximize the metabolic boosting forces of muscle mass, both in the immediate and long term. Every strength training session is designed to optimize muscle hypertrophy, functional strength, and caloric output, both during and after the workout.

FAT LOSS TRANSFORMATION

CHANGE YOUR BODY COMPOSITION WITH OWNER MATT LEIN

DIET & NUTRITION

The quantity and quality of the food you put in your body will always be the most important factor of any weight loss program. This is because it’s much easier to cut calories than it is to burn them off. “You can’t out work a bad diet.” One quarter pounder with cheese is over 500 calories. This means you would have to run over 4 miles to erase the burger you had for lunch.

At GPT, we design custom meal plans to ensure our clients stay within their caloric and macronutrient guidelines. By doing so, we can take a scientific, data-based approach to weight loss. Most people we encounter have no idea whatsoever how many calories, or how many carbohydrate grams they consume daily. We can’t determine how many calories to burn if we don’t know what your intake is.

It’s also difficult to determine how much to decrease your food intake since we don’t know where we’re starting. Therefore we must establish a baseline calorie intake which is simply the amount of food a client can take in each day without their weight going up or down. Then we begin decreasing strategically from there.

We also encourage our clients to utilize the thermic properties of food by eating as frequently as possible. Our meal plans allow clients to eat 6-8 times per day while staying within their caloric and macronutrient guidelines. Every time you consume food your body must convert that food into energy, which gives a jolt to your metabolism. We can manipulate this into additional fat loss by eating controlled portions every 2-3 hours and keeping our metabolism peaked all day.

Intermittant fasting is another diet approach that has proven very effective and is preferred by many clients. This is another strategy we can employ, but the downside is we don’t get the same metabolic boost we get from frequent meals. In the end its all about sustainability for the specific individual.

METABOLIC CONDITIONING

At GPT, we advise our weight loss clients to move away from traditional cardio and focus instead on metabolic conditioning. Traditional cardio training refers to the workouts you see most people doing at the gym. Walking on the treadmill, coasting on the elliptical, riding a recumbent bike while reading, etc.

Traditional cardio is aerobic rather than anaerobic, moderate rather than intense, steady state rather than intervals, and focused on duration rather than intensity. These days everyone has an Apple Watch or Fitbit to track their daily steps and calories burned. While it is encouraging to see people taking pride in being more active, these devices are flawed tools if the goal is weight and fat loss.

We know a caloric deficit is the requirement for weight loss, but did you know that only 15% of your daily calories are burned through physical activity, while 75% are burned by your natural resting metabolism? So, what is a more efficient approach to maximize our caloric output throughout the day – to focus on the 15% or the 75%? Burning calories during our cardio is great, but we can create a much more impactful effect on our overall caloric output if we boost our resting metabolism in the process.

This is why GPT clients, are taught to do metabolic conditioning rather than traditional cardio. Examples of this would be HIIT training (high intensity interval training), sprint interval training, strength circuit training, or max intensity distance cardio (example would be running 3 miles as fast as you can, rather than pacing yourself in order to run 4-5 miles).

All of these methods are designed to maximize the calories burned both during and after the session. By prioritizing intensity over duration our clients increase their resting metabolism for up to 24 hours post workout. When metabolic conditioning is used in combination with a well-designed strength training program, and proper fat loss diet, the results on body composition are truly amazing. Contact the GPT team, and begin your weight loss journey today!!

BOOSTING YOUR METABOLISM WILL KEEP YOU LEAN ALL YEAR LONG

OPTIMIZE YOUR METABOLISM WITH GPT

THE GEORGIA PERSONAL TRAINING FACILITY

The Georgia Personal Training facility stands far and above the competition. Unlike most personal training companies, we own and operate a beautiful 4000 square foot fitness center equipped with over $250,000 of cutting-edge strength and cardio equipment. The facility includes free weights, Life Fitness strength, Hammer Strength Plate Loaded, specialty HIIT cardio, traditional cardio, and more. While it is certainly possible to get a great workout in with no gym access and minimal equipment, you will never be your very best if you don’t use the best equipment. There are movements and specialized techniques that can only be done with the right equipment. GPT has everything you could ever need to effectively train your entire body and take your fitness to a new level.

MAIN WORKOUT FLOOR

FREE WEIGHT AREA

LIFE FITNESS STRENGTH

FUNCTIONAL TRAINING