How to Effectively Lose Fat | RAW Personal Training
Ben had a big goal. He wanted to effectively lose fat and get his body fat percentage to under 10%. With only 10 weeks to the big day, Ben knew it wouldn’t be easy, but he was up to the challenge.
Ben is originally from Australia and has been living in Hong Kong since 2003. Ben had already been training at RAW for a few years. He’d been satisfied with his results and was maintaining himself in great health and weight. At the beginning of his challenge, his body fat was 17%.
Ben’s occupation as an airline captain made it a little more difficult. Work commitments meant he was often away from home and couldn’t train at RAW. But we were able to overcome the challenge.
Effectively losing fat doesn’t have to be impossible and within ten weeks, Ben achieved his goal by following these nine guidelines.
#1 Increase training volume and intensity
To meet his goal, Ben stepped up his training from three sessions per week to four.
We also increased Ben’s training intensity by 10-15% for each workout. In terms of strength training, the definition of intensity is ‘the magnitude of resistance used.’ It’s commonly expressed as a percentage of the one-repetition maximum (%1-RM) for a particular lift. Another way to describe intensity is the maximum number of repetitions that can be performed for a particular lift.
At RAW, we keep a detailed record of how much weight our clients are lifting for every set and every workout. By constantly challenging Ben to increase the amount of weight he was using in each set, it led to an increase in strength which led to an increase in muscle mass. This all helped reduce his body fat percentage.
Our number one priority at RAW is that our clients stay injury free. We only increase the weight if the client can perform the movement with perfect technique.
#2 Train While Travelling
Being an airline pilot, Ben is away from Hong Kong 15 days per month on average. We planned ‘hotel gym’ workouts for him and even included ‘hotel room workouts’ in case he did not have access to a gym while travelling. This helped him make regular and consistent progress even when he was travelling for work.
#3 Increased Fibre Intake
High fibre foods are ideal because they’re low in calories, keep you feeling full for longer and are high in nutrients. Including fibre in every meal slows down the digestive process and helps with blood sugar management. It also has been proven that people who consume more fibre consume fewer daily calories.
#4 Protein Intake
Without making any initial changes to his nutrition, Ben was already able to effectively lose fat and dropped his percentage by 5%. We had to slightly increase his protein/caloric intake. As a result of the increased training volume, frequency and increased protein intake, Ben increased his muscle mass.
The increase in muscle mass will result in a decrease in body fat as the body fat percentage of someone is a ratio. By not reducing his calories initially, the program felt less stressful and he was able to cope better with the whole process.
#5 Increased Water Intake
Proper hydration reduces cravings, improves mental energy, and helps with completing intense workouts. We increased Ben’s water intake to three litres per day, and he lost an initial 1.5% body fat just by fulfilling his daily water goal.
#6 The 10-3-2-1 Approach
Improved quantity and quality of sleep helps to effectively lose fat and adds to overall well being.
We asked Ben to follow a 10-3-2-1 approach for better quality and quantity of sleep. It worked incredibly well.
• 10 hours before bed: No caffeine
• 3 hours before bed: No food
• 2 hours before bed: No work
• 1 hour before bed: No screens
For the Last 3 Weeks of the Program
#7 Reduced Daily Calories by 25%
A 25-30% calorie deficit is sustainable for a short period of time (3 weeks) and this helped maximise fat loss. At that point in the program, Ben was improving his body fat by around 1.5% per week.
#8 Introduced Cardiovascular Work to Weekly Routine
Ben performed two low intensity 30 min workouts per week and one interval type session. This helped him get extra lean and it is what was required for him to get below the 10% body fat.
These were a few techniques Ben used to achieve his fat loss goals in such a small amount of time.
If Ben’s story has inspired you or you have more questions on how to effectively lose fat, contact us or enrol in a workout program to start your journey for a leaner and healthier version of yourself.
Owner & Personal Trainer, Jeremy Meyer founded RAW in January 2009. Under his guidance and leadership, RAW has produced successful body transformations and results for over 10 years. It is considered the best personal training studio in central Hong Kong.