Fat loss: Healthy weight loss that lasts

The crazy thing with this is that fat loss seems easy when it comes to science. Maintain a calorie deficit for a long enough period, and weight loss will occur over time.

Simple! Or is it?
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Energy balance and thermodynamics suggest that if you’re eating less, moving more, and keeping your calorie deficit consistent, you will lose fat.

On paper, it is that straightforward, but for many, this is a huge struggle. Some prevalent mistakes overcomplicate the whole process.

Some of these include:

• Using non-bespoke, extreme diet regimes that are all or nothing.

• Having unrealistic expectations

• Hating the process and only focussing on the outcomes – No fun

• Concentrate on the unimportant things rather than what’s needed

• Basing everything on cardio and caloric output

• Having no form of accountability inducing counteractive behaviours to the goal

• Lie to themselves about what passes their lips when it comes to nutrition and calories

• No direct plan of action with regards to a training program that progresses over time

• Failing to have a long-term mindset behind the goal

• Making excuses or, ultimately, not making the goal a priority

Why More Than Muscle?

More Than Muscle have been fat loss experts for almost a decade.

Our team of highly skilled practitioners cater for a wide variety of both male & female clients, from city workers and professionals to beginners.

It’s something we’re incredibly proud of and continues to further our knowledge daily. This is imperative to remain at the forefront of the health and fitness industry. Over the years, we’ve trained hundreds of people, including helping other personal trainers better their professional practice with their customers. The team has over 20,000 hours of assisting clients to achieve their fat loss goals.

Why the More Than Muscle approach to fat loss works

At More Than Muscle, we try to bridge the gap between your fitness, therapy and nutrition coach. These three elements work together to generate sustainable weight loss and performance-based results.

It’s a significant reason why generic 12-week body plans are not always the answer.

If one of these elements is neglected, it impacts the other two areas, and so your coach is skilled in helping you through these three areas.

Fat loss is a process. Throughout this process, people tend to get lost. Sometimes it’s because of a lack of knowledge, but equally, it can be down to behaviours, emotions and mixed messaging around weight loss. Therefore, the MTM approach to fat loss works so well.

Nutrition for weight loss is also thought to be ‘straightforward’. But understanding your current status and the start point is crucial in setting up a process that allows you to win at your goal.

Our assessment allows us to pull all the relevant data required for a bespoke fat loss process. A data-driven approach allows your coach to be more effective in how they progress your training and nutrition. For us, this is where a lot of individuals go wrong. Remember, a lack of adaptation leads to stagnation, and this means the goal posts must be moved as you meet milestones on your way.

We have found that doing this also serves as a motivational tool in keeping you on board with your goals. It’s human nature to have good days and bad days, and so, the MTM system for fat loss is super effective.

On your 'off' days, your coach will be there. Either adjust your program to allow continued progress or give the kick you need to put you in gear for the session ahead. What gets measured gets managed, and so your coach will be there to make decisions based on the data and not just driven by your emotions.

90 DAYS

We generally say it takes around 90 days for you to do something sustainable.

During these 90 days, you will work on behaviours and habits around the goal and focus on performance markers that correlate with the overarching goal of fat loss. But many of our customers stay for the long haul as they see such a meaningful return on their investment, that is, their health.

For example, daily step count trackers can be a performance toolset recommended to you by your coach, and this correlates with output away from prescribed exercise. Something like this can instil a behaviour of making sure to walk more during your week whilst also giving you a performance metric to hit daily, like 10,000 steps.

This is just one example of how your coach may put relevant frameworks to help meet your fat loss goals. Putting little systems in place makes the process work, and it’s these little micromanagement elements that people fail to work on that build up to the big end goal. Going hell for leather is an approach we see all too often.

Finally, our coaches have been through the processes with their clients and with themselves. This is important because the emotions behind the process are an integral part of managing your success. Our coaches have experienced and have felt it too first-hand, trying various methods to achieve their fat loss goals. The MTM method is one built on science and experience.

Fat loss transformations

Below you will find some case studies of individuals we’ve worked with. Everyone has followed the MTM method for body composition changes and has seen significant results. Our motto is “normal people exceptional results”, and these clients are walking proof it’s possible.

Chris Stamford

• Trained: 3 x Week

• Lost: 33.7Kg

• Duration: 12 Months

“MTM are amazing! I trained for over a year doing three sessions a week. I lost over 30kg and gained significant strength. My work with MTM completely transformed my body from a weak, fat nerd into a strong one (still a nerd though; nothing can change that!) Most importantly, I built a concrete understanding of nutrition and exercise, which I will carry with me for the rest of my life. If there were more than five stars, I would give them. Seriously, if you're an overweight loser and you want to change that, give them a call. It's more than possible - if I can do it, so can you!”