Female Fat loss isn’t easy. It can be very tricky for a woman to get into shape whatever the starting point.
Many quick-fix guides will tell you otherwise, but sadly if you want to change your body for the long term it requires a lot of hard work and expertise. Anyone who tells you otherwise is lying.
The two major reasons why female fat loss is difficult are hormonal output and muscle mass. Men naturally have higher muscle mass and higher testosterone output than women, which means that losing fat and building muscle comes naturally to them. Women have to work harder, and results can take longer.
However, results can still be astonishing if you are prepared to put in the effort and make some changes. Our personal trainers have worked with clients who have struggled for years to lose weight, have tried every diet going, and have always failed in the end. We work with Victoria’s Secret models and ordinary, working mothers, and we help both of them get into fabulous shape for the beach.
We have tested and refined the best methods for getting into shape, for men and women, and so we know where and how women need to be trained differently. We are experts in exercises to help address common problem areas – many women would love to have slender, toned legs. We have a variety of excellent programmes that can help you tone up, add definition and feel sexier overall. Just check out some of our female testimonials if you want to see what we have helped others achieve.
“Changing habits, gaining control of her life, Natalie didn’t do anything magical but she did consistently follow smart training & tailored dietary coaching advice”
All the lessons that we have learned in helping men lose body fat for magazine covers and physique contests are useful starting points for devising a female specific fat loss programme. But the important point to consider is that working with men, no matter how spectacular the transformation, is not the same as working with women and we need to consider a wide range of factors that are of particular importance when optimising the female form.
Because getting women into bikini (or bridal, or just downright fabulous) shape can be so challenging (Natalie in the photo above dropped over 70lbs – it was a long term project but like many other ladies she kick-started her progress with our 9-week Meltdown for Female Fat Loss Programme), there are some specific areas we look at when training female clients. The length of our programme varies depending on your goals and the shape you’re in when you start training, but we always look at the key areas listed below:
Fat loss should go hand in hand with improved shape and tone – only the combination of the correct diet and exercise programme can give you amazing results like Becky achieved working with UP!
Rejuvenating your metabolism
Many, many, MANY of our clients have spent hours jogging slowly on cross trainers, attending spin classes, and running laps around their local park. They are totally exhausted, eat very little, and their bodies are just worn out. They have probably done countless crash diets, juice fasts, the 5:2…and none have worked long-term. They are working so hard, and yet they still feel out of shape and bigger than they’d like.
Sadly this behaviour can be very detrimental to your body. It shuts down important fat burning hormones such as leptin and ghrelin, and can damage thyroid output, slowing your metabolism down and making it even harder to get into great shape.
Many of our clients come to us as a last resort. Exercise or surgery: which should they choose?
It’s sad that they feel so negatively about their bodies. At the same time, we have helped so many women in the same situation. We adopt an approach that helps rejuvenate your metabolism, so you feel so much better, have a tremendous amount of energy, and feel like your body is actually working as it was naturally designed to do. We help you break the cycle of dieting and weight gain. We aim to teach you healthy eating and exercise habits you can take with you for life, so you can feel good about yourself for years to come.
Life is too short to let yourself feel like crap. We want you to feel, happy, healthy and sexy – and able to eat treats, enjoy life and feel great about yourself.
Many of our clients come to us living a ‘healthy’ lifestyle, involving:
- 5 pieces of fruit a day
- Low fat, low calorie processed foods
- Yogurt and fruit granola for breakfast
- Banana and skinny latte for lunch
- Hours upon hours on the treadmill
But still, they look in the mirror and feel sad and distressed.
This approach is so old-fashioned, and it is caused by a lot of the misinformation in the media today. At Ultimate Performance we get SO frustrated and angry when we see the BS that women have to deal with on a daily basis.
We work extremely hard, constantly trialling and testing diet and training strategies, to help you bust through those myths. We will help you understand your own body, feel what works for you, and become much more at ease with yourself. We don’t believe in myths. We believe in results.
Treating your liver right
Your liver processes all of the estrogen in your body. However, it is put under tremendous strain by modern living. There are far more xeno-estrogens (those not naturally produced by your body) in the environment today – in your shampoo, plastic containers, water supply… All of this can stress out your system. We will plan out a nutritional regime and, if necessary, supplementation protocol, to help treat your liver right and get it functioning optimally.
Helping you manage hormonal issues
Being a women can suck at times. Many of our clients have issued with sugar cravings, water retention and bloating. They have never been given any support in how they should eat and exercise when they’re feeling run-down.
We’re well used to helping clients deal with these issues, and totally unembarrassed about it. We want you to feel amazing, sexy and beautiful, so if you have trouble around your period, we’ll try and figure out what we can do to ease those negative emotions and feelings about your body.
Teaching you how to train effectively
We see so many clients that spend hours in the gym with few results. Running can be great, and for some in particular it offers an amazing mental release. We love getting people moving, and it’s great that people are taking up exercise.
However, running and cardio in general is often not the most effective way to get you a toned, slim body. We are very, very resuts-driven here at Ultimate Performance, so we want you to get the most out of your time with us.
That means we teach you the most effective means of losing fat, toning up, so you can get that amazing bikini body. We use high intensity workouts, weights, and specially-designed combinations of exercises to maximise the results you get. You will rev up your metabolism, burning calories not just during the workout but in the hours afterwards.
So many women waste hours on the elliptical machine and end up with less muscle tone and neglible fat loss. By working with the Personal Trainers at Ultimate Performance Hong Kong not only will you lose fat but you can gain muscle tone and strength at the same time. Don’t worry, you won’t get huge, just slender toned arms, shoulders and a beautiful waistline like the 42 year-old lady in this short video clip.
So what does a female fat loss training programme at Ultimate Performance involve?
Training with us is an intense experience, and the below might sound pretty scary, but trust us! We have seen literally everything and anything. We have had clients cry when they talk about their food, and we never, ever judge you. In particular we see many women after childbirth, who are desperate to get back into shape. We are super-sympathetic to you. Training with us needs to be fun, not intimidating. Although some of our trainers are built like mountains, they are softies underneath, who only want to best for you.
Normally clients meet with us three times a week for six to twelve weeks. Because women generally have to work harder than men to get results, we normally recommend that women take a 12 week programme, to ensure that they get the results they are looking for. It’s worth it to feel amazing in your bikini, and for that feeling when you *have* to ask for the jeans in a size smaller.
Consultation and BioSignature Assessment
We use BioSignature and a 12-site skinfold test to identify the problem areas where you store fat the most. BioSignature was developed by Charles Poliquin, internationally renowned Olympic Strength & Conditioning coach. It means we can tailor your programme to address your unique hormonal issues. Women in particular can vary in where they store fat, with some having little tummies (the apple shape) and others having more on their thighs (the pear shape). We look at where you store fat, and adjust your training accordingly to help you tone up those areas.
We also ask all clients to complete an extremely detailed questionnaire about their lifestyle, eating habits, stress levels and previous training experience. This means we can tailor the Meltdown fat loss programme to your unique situation.
We will look at your overall body composition. We will calculate your body fat and take measurements of your waist, hips etc.
Finally, we will assess your movement patterns and identify muscular imbalances, structural problems and assess your overall posture. We look at a series of movements such as lunges, squats and leg raises. This means we can ensure our training sessions will be pitched at the right level of difficulty for you.
Before you begin training, we will ask you to keep a complete, honest food diary for a week. This can be totally nervewracking for some women, but please – just be honest. The more we know, the more we can help, and we will never make you feel silly for the food you have been eating before coming to us. You’ve probably had terrible (or no) advice before, which is why you’ve come to us in the first place.
We will then use this as a basis for a new set of dietary guidelines. These are designed to fit around your lifestyle and any restrictions you might have. Many of our clients have very hectic and stressful schedules, so we will give you advice that makes sure no matter what happens you can continue to progress towards your goals. Where relevant and necessary, we will also recommend supplements to further support your goals.
Fat Loss Exercise programme design
We will then combine all that personal information with our own learning, and tailor our unique Meltdown fat loss programme to fit your goals. Our training programmes will push you hard, as results rarely come easy. They will also be designed to get progressively more challenging as you get fitter, lose fat, and improve your mobility and capacity to work. We particularly aim to address any muscular and structural imbalances early on, so these do not restrict your progress.
You will meet with your Personal Trainer three times a week for six to twelve weeks. We may also give you additional ‘homework’ in the form of additional exercises and regimes to perform at home. The time you spend training with us depends on your goals, previous experience, and the shape you’re in when you start. We will design the length of the programme to fit what you want to achieve.
We believe that form and technique are extremely important, so will carefully coach you through the movements. This ensures you are always training safely. We will also track your progress in terms of strength, repetitions and overall fitness. Many women have never done any kind of strength training before, and actually we find that makes them great clients. There are few bad habits that we need to address – we can teach you everything from scratch.
What do we expect from you?
We are very proud of our reputation, and therefore very particular about whom we take on as clients. We ask that you commit to several guidelines:
i. Prepare to give up alcohol and processed food for at least the first two weeks of your Meltdown fat loss programme
ii. Follow the 90-10 rule. We will dictate 90% of your food intake and training programme, which needs to be followed by you precisely. The remaining 10% remains in your hands – and your conscience.
iii. Work hard, giving 100% in your workouts and never giving up. Fat loss is very, very difficult to achieve. It can also be fun, energising and hugely rewarding. You just need the right mindset!
iv. Make time for training. We are willing to open the gym at 4am (if you ask very nicely), and will be with you at any time of day or night. We expect your effort in return. Turn up to your sessions on time, and prioritise your training just for these six weeks.
These habits are tough. If they sound too tough, Ultimate Performance may not be the right place for you. If they sound challenging but exciting then you are ready to train with us.
“Personal training for women doesn’t always mean losing weight! Sometimes changing your body for the better means you’re healthier and look better but your body weight doesn’t change.”
What can you expect at the end of the female fat loss programme?
- To feel absolutely awesome, with more confidence, energy and vitality
- A happier and healthier attitude to food, with more knowledge about what you should be eating to meet your goals
- Looking sexier, more toned and svelte
- A glow from better skin and better sleep
- The be the object of envy from friends and colleagues
- An excellent excuse for a big shopping spree to reward yourself for your hard work
- We show you the best, we don't show you the worst.
- We show you people who follow the plans, not those who are all talk.
- We show you those who inspire even us with their commitment to their results.
- You cannot get results exactly like these. You are unique and that means you can only get your own best possible results.
- Your results are a function of time spent following the plan; your genetic response to the right exercise and diet program; how hard you train; how consistently you come to the gym; how disciplined you are with your diet; & your starting point.
- Oftentimes the lower your starting point (poor fitness, terrible body composition) the better your results.
- We cannot do the work for you and the results you see here are a testament to the work ethic of our clients.
- Our reputation is that we are the best trainers in the world for helping you to unlock your potential, & we can lead you to the door, give you the key, even turn the handle and push the door open, but we cannot walk through it for you. In the end the result is down to you.