Our Fat Loss Training Methods

Fat Loss and Muscle Gain Training Methods

Square Mile Fitness boasts a collection of elite personal trainers: all of them have the calibre required to enable them to apply different methodologies and approaches to each individual personal training client – whether they are looking at fat loss or muscle gain.

Here’s an outline of some of the main methods applied to fat loss and muscle gain.

Poliquin training methods

Our Poliquin accredited trainers are not just schooled in the theory of world renowned strength and conditioning trainer, Charles Poliquin; more importantly they also have years of practical experience applying these methods to themselves and many of their personal training clients. These clients range from novice trainees seeking fat loss, to athletes seeking aesthetic muscle gains through to athletes seeking to improve their strength and conditioning.

Where it suits the client (and the clients goals) they will utilise periodised programmes which include structured progressions which will trigger fat loss (make you more lean), but also make you stronger. The focus of the plans can be changed to prioritise fat loss or strength/muscle gains, depending on the goal of the client. In our opinion, whether you’re a well-conditioned athlete or a City worker who needs to get rid of the evidence of a City lifestyle, you will benefit from a customised, structural balance program to enhance your performance, body composition and everyday life.

 

Used for:

  • Strength & Conditioning
  • Fat loss
  • Muscle gain

 

Metabolic training

We have found through experience that High Intensity Metabolic Training is an excellent way to stimulate fat loss, FAST. If being lean is your goal then it is likely that we will include this type of training alongside other training methods.

The way that we structure our High Intensity Metabolic Training programmes ensures, when carried out to the letter, that your metabolic debt will be such that you’ll continue burning extra calories (and therefore fat) whist sat at your desk many hours after you’ve left the gym. Sounds good, right?

A common misconception about fat loss is that the more you do, the quicker you’ll get in shape; that spending 1 hour on the treadmill at a steady pace 5 days a week will have you ripped in no time.

If weight loss is your target then sure, this will work, but if fat loss is your target then steady state Cardio training can actually work against you because it will reduce your overall lean muscle mass, which in turn reduces the amount of calories burned by your body.

For fat loss, our metabolic training system is built around working extremely intensely in short bursts with short rest periods. Training in this way has a positive hormonal effect, improve your body composition by stripping fat and improve your overall well-being. It’s not easy, but it will get extremely fast fat loss results!

 

Used for:

  • Strength & Conditioning
  • Fat loss

 

Kettlebell training

Kettlebell training is incredibly versatile and we structure it to be hugely demanding, but it’s a very effective training method. Kettlebell training has become more popular over the years due to the strength and power gains that can be made when it’s executed in the correct fashion. This style of training is fantastic if you are looking to strengthen your core, burn fat and build muscle less tradition, yet effective and fun way! We find that Kettlebell training is a favourite amongst our female clients as it’s a bridge between high intensity training and the use of weights/resistance training.

 

Used for:

  • Strength & Conditioning
  • Fat loss

 

TRX  training

TRX suspension training is a very versatile training method which, when structured by our expert trainers can be used to great effect for full body workouts. It allows you to target all the major muscle groups and so not only will you will develop a stronger upper and lower body, you’ll also benefit from great core strength gains. It’s great for improving overall body conditioning as well as achieving fat loss.

 

Used for:

  • Strength & Conditioning
  • Fat loss