Arin Lindauer

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:

1. Nutrition
2. Increase Lean Tissue
3. High Intensity Training

 

Nutrition

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!

Have you written your goals down?

Are your goals specific and do you have a deadline?

Do you have a plan to start working towards your goals?

Are you willing to understand and pay the price to reach your goals?

Are they visible were you can see them every day?

 

I want to talk to you today about the importance of goal setting. It is a critical component for success in every aspect of your life.  It could be a physical goal, it could be a financial goal, or it could be a business/work goal.  Regardless of what type of goal you are going after you should try to implement the principals I listed above.

 

Recently I was able to accomplish a physical goal that I had been talking about for a few months.  The goal I personal set was to press and snatch a 105lbs kettlebell with the left and right arm individually.  You can check out the video below.

 

 

Watch The Video Here

 

 

The goal of the 105lbs kettlebell all started months ago because I wanted to have something specific to train for.  I have been working out or training for some type of athletic endeavor for over 25 years now.  Sometimes you can become stagnant or unmotivated if you have been performing a similar activity consistently for 25 years.  This is where the goal setting comes into play.  I needed to have a specific goal that I was working towards to keep me focused and motivated about training.

 

I decided to conquer the mighty 105lbs kettlebell snatch and press.

 

Let me take you a few years earlier, Arin and I along with 20 other friends where in an accident that involved a bus being flipped on its side and skidding 45 feet along the pavement.  Luckily, no one was killed in this accident. Many people on the bus sustained injuries, including myself.  The main injury I walked away with was a slight tear in the labrum of my left shoulder.  This injury set me back in my workouts and my upper body strength dropped significantly.  If you have ever been thru an injury, you understand the toll it takes. It can also impact your mental game as well.

 

My workouts suffered and my level of conditioning went down quickly.  I was disappointed in myself and the way I looked.  “How can I be a role model for all my clients if my conditioning and physical appearance was not at a, practice what you preach, standard.”  At this point I needed a goal to get me out of the funk and back to 100%.  The goal I set was to press and snatch the 105lbs kettlebell, aka the “Beast” with the left and right arm individually!

 

When I decide the 105lbs kettlebell press and snatch was my next goal I had to get it down on paper.  I also needed a deadline for the goal or I would have driven Arin crazy with the constant conversations about the kettlebell.  After establishing my specific goal I printed the goal out and placed it in my office on the wall beside my computer so I would constantly be reminded of that goal.  This helped with the direction I needed to go with my training.

 

Once I had established my goal and I had it in a visible area with a date of completion, it was time to lay out the workout plan.  The workout plan that I devised was a bit aggressive, considering the injury to my shoulder had been somewhat of a lingering problem.  But I could do it!

 

Every time I started to lift heavy, my left shoulder would start to talk to me in not so nice words!  Basically the old injury needed some more attention and strengthening before I was going to accomplish the 105lbs press or snatch.  I understood it was going to take a lot of effort and work and I was ready to pay the price to accomplish my goal.  I did several exercises as well as some soft tissue manipulation to my rotator cuff for several weeks.  This is normally where most people fail to do the small insignificant work to see the big picture results.

 

I stayed motivated and on course because every day I walked into my office to see a reminder of the goal and deadline plastered on the wall just above my computer.  If you have goals make sure you write the goals down, place a deadline on the goals and keep them visible.  This will help keep you on track and motivated to accomplish the goal(s).  Also understand that you may have to pay a price to accomplish the goals you set.   In my own experiences the price you pay and the sacrifices you endure to reach your goals are only minuscule in comparison to the benefits and satisfaction of accomplishing the goal.

 

If you are struggling with your fitness or if your goals are not clear to you, schedule a Free Fitness Consultation with us to learn how you can utilize goal setting to accomplish your health and fitness goals.  Or if you are an existing client share that goal loud and clear!  We love doing what we do and nothing is more exciting than a new goals!

 

Tony J. Lindauer

 

 

P.S. Goals are dreams with deadlines.