When it comes to fat loss, Ultimate Performance are the world’s leading experts in delivering fast and effective results. We helped thousands of clients of all ages and abilities lose 35,000kg (77,000lbs) of body fat last year alone. So, we know exactly what it takes to lose fat – and keep it off.
Why is fat loss so difficult?
The fundamental science of fat loss is actually very straightforward. Eat less, move more and create a consistent calorie deficit and you will lose fat. Simple.
Then why are so many people struggling to maintain a healthy bodyweight and control their diet, no matter how many different approaches they try?
There is no universal answer. But working with thousands of clients every year worldwide, we see people making the same key mistakes when it comes to successful fat loss.
Taking an all-or-nothing approach
Setting wildly unrealistic goals
Following restrictive and unsustainable diets
Lacking education on how to eat healthily
Fooling yourself over what you think you eat versus what you actually eat
Following the latest fitness fad for a few weeks
Focusing solely on cardio workouts
Having no accountability to see your goals through to the end
Not having a long-term mindset
Fat loss myths
Fat loss is a process. There is no magic to it. But when people repeatedly try and fail to lose weight, it can reinforce myths and falsehoods about fat loss that are simply not true.
‘I can’t lose weight because I have a slow metabolism’.
‘I can’t lose weight because I am too old’.
‘I can’t lose weight because of my genetics’.
‘I can’t lose weight because I have tried everything’.
Science, experience and our track record prove that with the right approach, anybody can and will lose weight, no matter what their age, ability or starting point.
A scientific approach to fat loss
What makes our model so efficient and effective at delivering remarkable fat loss results is that everything we do is built on hard science and driven by data.
We track every progress metric imaginable to give clients quantifiable results and measurable outcomes, while continually refining our methodology.
Our proven model, our in-depth data and the positive health outcomes we can demonstrate are now part of a series of ground-breaking collaborative research projects with scientists at Cambridge University and the University of California.
These preliminary studies show:
1. Our clients reduced their BMI from the ‘overweight’ to ‘normal’ range on average over 12 weeks.
2. Our clients with hypertension reduced their systolic blood pressure from 149.2 to 118.5 mmHg over an average of 96 days.
3. Our clients’ personal goals determine their weight loss. Some lose fat but gain lean body mass. Others may lose 30, 40 or even 50kg. But, on average, our clients lost 6kg (13lbs) over a 12-week period, according to our data globally.
What this gives clients is confidence that Ultimate Performance is the most effective system in the world for fat loss that delivers tangible results in short time frames.
No other personal training business can demonstrate the scale of fat loss results with thousands of clients that we can. Other gyms leave your results to the discretion of the individual trainer. We do not.
Our data-led model and accountability systems mean that you get a consistent and predictable service with us. So, if you are willing to commit and follow our guidance to the letter, you will achieve life-changing results like so many of our successful clients globally…
Excess body fat is harmful to so many aspects of your health. The more overweight you are, the greater the risk you have of chronic disease, cancer, depression, cognitive decline and premature death.
The cold hard facts make for sobering reading:
You will die younger
Being overweight cuts your life expectancy by 3 years. Being severely obese cuts your life expectancy by 10 years.
You face a greater risk of cancer
Obesity is responsible for up to 10% of cancer cases and causes 13 different types of cancer, including cancer of the breast, liver, bowel, stomach and uterus and ovary.
You will be more likely to die from heart disease
The risk of coronary heart disease, which can lead to heart attacks, heart failure and strokes, increases by 32% in overweight people and 81% in people classed as obese.
Your danger of death or severe disability from stroke is higher
A stroke – where the blood supply to your brain is cut off – is one of the world’s biggest killers and causes of long-term disability. Your risk of suffering a stroke increases by 22% if you are overweight. This risk triples if you are obese.
Your chance of developing type-2 diabetes is greater
People who are overweight or obese are 7 times more likely to develop the disease, which can cause of raft of serious health complications including heart disease, stroke, vision problems, nerve and kidney damage and dementia.
Your dementia and Alzheimer’s risk will rise
People who are overweight at middle age are 71% more likely to develop dementia. For obese middle-aged people, their risk rises fourfold. Alarmingly, people who are overweight during middle age are 95% more likely to develop Alzheimer’s, with obese middle-aged people 343% more likely to develop the condition in later life.
You will be more susceptible to depression and mental health issues
Obese people are 45% more likely to suffer from depression compared to people of a healthy weight.
Why fat loss is important
Losing even a modest amount of body fat can give you a cascade of positive benefits that will improve your health and quality of life.
The most dangerous health risks of obesity – cancer, heart disease, stroke, diabetes, hypertension and osteoarthritis – can be significantly reduced
Many of our clients at Ultimate Performance will see objective improvements in health markers, such as blood pressure, blood sugar and cholesterol, and more subjective metrics such as mood, cognition, focus, energy and self-esteem.
Losing just 5-10% of your total bodyweight can improve blood pressure, cholesterol, and reduce your risk of diabetes.
Dropping just 2-4.5kg (4.4-10lbs) in weight lowers the risk of breast cancer in women over 50 by 13%. This increases to 26% for women losing 9kg (20lbs) or more.
Carrying just an extra 4.5kg (10lbs) increases the pressure on your knees and lower body joints by 18kg (40lbs). Losing weight and keeping it off makes you much less likely to develop arthritis in later life.
Reducing your weight is associated with greater life expectancy for people with diabetes – weight loss of around 15kg (33lbs) often results in total remission of type 2 diabetes.
Drastic improvements in mental health are shown to occur in people living with depressive symptoms after weight loss.
Why our model works for fat loss
When it comes to the practical, real-world application of proven fat loss methods, Ultimate Performance has no equal. Our programs are rooted in science and guided by experience. It might not be ‘sexy’, but our success comes from simplicity. We value careful planning, attention to detail and consistency.
You only need to look at the incredible results achieved by countless clients who have faithfully followed the Ultimate Performance methodology to see how it can work for anyone. Our world-leading results are built on six key cornerstones:
We take a scientific approach to fat loss. This starts with helping you form clear, measurable and attainable goals – then lay out a roadmap to get you there.
We created a personalised diet for you. Macronutrient-calculated and built on our simple principles, your diet will deliver measurable fat loss results and give you a blueprint to stay in shape for life.
Our trainers help you learn and cement healthy habits into your lifestyle around exercise, diet, sleep and stress management to achieve great results, and maintain them long-term.
We keep you laser-focused on your goal through our systems of accountability. Our supportive partnership approach, working with you both inside and outside of the gym, ensures you get results.
Our app technology is built on our world-leading expertise and helps you track every progress metric imaginable. We can take data-led decisions to accelerate your progress, enhance your results and show quantifiable outcomes.
Fat loss results from our clients
When it comes to achieving incredible fat loss results, everything is in place at Ultimate Performance for you to succeed. With our proven model, you can feel confident that if you commit to the process you will undoubtedly achieve results – no matter what your age, experience or starting point.
Here are just a few of the thousands of clients who put their faith in us and accomplished remarkable transformation results.
Roy was in his mid-fifties and he wanted to live a long and healthy life for his partner, his children and his grandchildren.
Suffering from arthritis, unable to walk more than 10 minutes and weighing over 120kg (264lbs) – the spectre of diabetes and heart disease loomed ever larger. Roy knew things had to change.
Now after turning his health around, radically reshaping his body and losing 40kg (88lbs), Roy is back playing football again.
Dan had struggled with his weight for years – he was 117kg (258lbs) at his heaviest and knew he needed to change.
Despite challenging times during the coronavirus pandemic, 31-year-old Dan lost 40kg (88lbs) to completely transform his health and beat high blood pressure and cholesterol.
His transformation is proof that you don’t have to be fit to start. With a structured, methodical and data-driven approach, Dan just followed the process and achieved results he would never have been able to achieve alone.
Fat loss can feel like a complicated and mystifying process for many so people. As the world’s leading experts on real-world fat loss, we have answered some of the most common questions you might have about fat loss and our body transformation program.
What’s the difference between fat loss and weight loss?
There is an important distinction between weight loss and fat loss.
While scale weight is one important measure of progress, it can only tell us how much we have lost, not where we have lost this weight from.
Weight loss means losing not just fat, but also water, glycogen and muscle tissue too – whereas fat loss is just that losing fat (while retaining all-important lean muscle tissue.)
When losing weight, if we don’t ensure we are resistance training (which signals to the body to preserve muscle tissue) and eating adequate protein, then we risk losing muscle.
So why do we want to focus purely on fat loss and preserving muscle tissue?
The answer lies in what is referred to as ‘lean body mass’, which is everything in your body that is not fat (muscle, organs, connective tissues, bones, etc).
There are several important reasons why we want to retain as much lean body mass as possible, especially during a diet:
Fewer metabolic adaptations as a result of dieting, e.g., reduced number of calories burned at rest.
Improved insulin sensitivity (which can positively impact disease states such as type II diabetes, polycystic ovary syndrome, etc).
Reduced systemic inflammation. We are increasingly discovering the role of systemic inflammation in many disease states and comorbidities.
Improved body aesthetic – think “toned” rather than “skinny fat”.
Improved strength and proprioception, reducing the risk of conditions such as sarcopenia and osteoporosis in later life.
When we focus on fat loss, rather than pure weight loss, we use tools to maintain and increase lean body mass, while decreasing body fat levels.
Do I need to cut out any food groups to lose fat?
You don’t need to cut out whole food groups – fat loss ultimately comes down to energy balance. So if you create a consistent energy deficit, you will lose fat.
We don’t ask our clients to completely cut out major food groups (unless this has been recommended by your doctor or other medical professional).
You don’t need an all-or-nothing mindset to achieve a great transformation.
However, the majority of our clients will often experience huge benefits from taking a lower-carb approach initially, for a short period. Some of the benefits include:
Easy to adhere to and remember.
Improves insulin sensitivity.
Removes calorie-dense ‘junk’ foods from the diet.
Sets up healthy habits for your transformation and beyond.
Once this initial phase is complete, we reintroduce carbohydrates intelligently to maximise training performance and dietary enjoyment.
Ultimately, however, we recognise that there is no one-size-fits-all approach, and the best diet plan is one that you can stick to most of the time.
So, we work with you, your preferences, commitments and needs to establish a plan that works for your goal and fits seamlessly into your lifestyle.
Will I be able to stick to a fat loss diet?
Creating an effective nutrition plan for our clients means finding a dietary approach that they enjoy, that they can stick to and that helps support their fat loss goals while enabling them to perform their best in the gym.
But the key to any successful diet comes down to adherence – so it is important to keep you feeling as full, satiated and energised as possible throughout the day.
Our nutrition principles focus on high-volume, nutrient-dense foods, such as high-quality proteins, healthy fats, and a rainbow of fruit and vegetables. Not only does this bring a whole host of health and performance benefits, but it will also leave you feeling ready to take on whatever new challenges life holds!
Yes, there may be times when hunger can creep in. But we help you to build healthy habits into your lifestyle to mitigate hunger and give you proven strategies to deal with cravings if they arise.
Will this program help me get rid of stubborn fat from a specific area of my body?
It is important to preface this with the fact that you cannot ‘spot reduce’ body fat.
So, sit-ups will not burn fat on your abs and dips will not burn fat on your arms, specifically.
Sadly, you cannot choose where you lose fat from, rather it is lost incrementally from across your body.
Some areas may be more ‘stubborn’ than others.
For the vast majority of people, whether it’s the lower abs, ‘love handles’, or thighs that are stubborn, it is simply a case of extending the fat loss process and the period you are maintaining a calorie deficit.
Depending on your hormonal profile and genetics, you will mobilise fat from different sites on your body at varying rates. However, this fat will mobilise if you create the right conditions to do so through sustained exercise and diet protocols.
In some people, hormonal imbalances may cause body fat distribution to shift. For example, women post-menopause often experience a shift from fat in their lower body to the trunk. Similarly, some men may find themselves developing gynecomastia or ‘man boobs’ in response to elevated oestrogen levels.
The good news is that these changes can be improved significantly or even resolved by reducing inflammation, losing body fat, resistance training and dietary improvements which are central to the Ultimate Performance methodology.
Everything I’ve tried to lose fat has failed – how do I know this program will work for me?
Most people fail in their fat loss attempts because they don’t have the right combination of effective goal setting, accountability and flexibility.
These three factors are the cornerstones of what makes the Ultimate Performance model so effective in delivering results for thousands of clients down the years.
We never impose goals on our clients; we listen to your goals and learn about your lifestyle. Then we work with you to develop a personalised plan that you can feel confident will help you to achieve the results you want.
We keep you accountable to your commitments and help you build strategies into your life that make them easier, not harder to stick to.
We help you plan for times when you need to be flexible, such as meals out, travel, and socialising.
And we work tirelessly with you around the clock, both inside and outside the gym, to not only help you achieve results, but learn the tools and skills to maintain them for life.
Our approach to fat loss is proven with countless clients worldwide of all ages and abilities. So, if you commit to the process and adhere to your program consistently, you will see the results you want.
I’ve been told by my doctor that I need to lose fat, but I hate exercise, is this right for me?
What sets Ultimate Performance apart from any other personal training business on the planet is that everything we do, both inside and outside of the gym, is laser-focused on giving you tangible results and measurable outcomes.
We don’t just put you through mindless exercise just to make you feel tired and sweaty. Every single movement and exercise in your workout has a specific purpose to help you achieve your specific goal – whether that is losing fat, improving your blood pressure or enhancing your general health.
Our training methodology is focused, controlled and executed to the highest possible standard. That’s why every single one of our trainers goes through a continual process of educational development to help them master their craft and ensure personal training excellence on the gym floor.
It’s not uncommon for many of our clients to discover a new-found love for fitness when they see and feel the myriad benefits that weight training and optimal nutrition can elicit.
What lifestyle changes do I need to make to lose fat?
It’s an inevitable fact of life that if you want a different outcome when it comes to successful fat loss, you need to change what you put into the equation. This means that, for nearly all our clients, some degree of lifestyle change is a necessary element of achieving a transformation. After all, the habits that you have developed thus far have brought you to your current situation.
However, that’s not to say that you need to completely uproot your life either. And beyond simply being impractical, this would not be reasonable or conducive to long-term adherence. The changes that are going to get you in great shape – and keep you there – are going to be ones that work best with your unique circumstances.
That’s why we focus on habit changes rather than prescriptive, rigid plans that only work on paper. While there may be some golden rules that we encourage our clients to follow, we won’t try and force you to follow something you just don’t want to do. From the very outset, we work with you to create your nutrition plan; no egg whites and white fish being forced on you here.
Your trainer will likely also ask you to hit a daily step goal. This is because it’s very hard to achieve a consistent calorie deficit necessary for fat loss through diet alone. Remember – it is your energy balance that makes the difference to whether you gain, maintain or lose weight – how active you are consistently throughout your daily life plays a part in this.
However, your U.P. trainer won’t just set an arbitrary goal and leave you to it; they will work with you to fit the program into your lifestyle and help you form lifelong healthy habits.
After all, the plan that best fits your life is the plan that you can stick to for life.
Why do you prioritise weight training over cardio on a fat loss program?
We don’t necessarily prioritise weight training over cardio, but they do play different roles within a transformation.
In order to improve body composition, we nearly always need some level of fat loss and to do that we need to create a calorie deficit. It is very hard to do this through diet alone without being very restrictive, which can only be effective for so long. It’s also very hard to do this through exercise alone and one high-calorie meal can easily offset several hours’ work. That’s why we use a combination of reduced calorie intake and increased general activity levels to increase our deficit.
It’s important to remember that cardio is simply one option in the fat loss toolbox. There’s nothing magic about cardio; it simply increases the number of calories you burn in general (as well as making you better at that form of exercise).
However, it can also place competing demands on the body when it comes to adaptation and recovery from resistance training, which is why we tend to recommend low-impact forms of activity, such as walking, for the most part, and minimal or even no cardio in many cases.
Once we have created the demand for our body to tap into its stored energy, we need to make sure this comes from tissue we don’t want to keep (body fat) rather than tissue we do (muscle). Rather than simply to burn huge numbers of calories, resistance training functions to retain and build lean tissue during times of caloric restriction. This has numerous important implications for physical appearance as well as wellbeing:
Improved aesthetic – think looking good naked as well as in clothes.
Improved nutrient partitioning – you make the most out of the foods you eat and reduce the risk of conditions such as type II diabetes.
Improved strength and reduced risk of age-related sarcopenia and osteoporosis. Reduced risk of all-cause mortality.
And the most important one… being able to eat more!
In summary, we create a calorie deficit through increased activity and nutrition changes. The level of this deficit determines whether we lose weight and how fast. We can then encourage the body to tap into body fat by resistance training, eating adequate protein and optimising recovery.
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