Training goal: lose weight

Fat loss & weight loss

You want to lose body fat.
You want to retain lean mass to keep metabolism high.
You want to support general health and energy levels.

More lean muscle = better fat-burning capacity

Viktoria Preuß

Product developer at Atlantic Multipower who runs, takes part in Pilates & likes to travel in her free time.

The diet and fitness world is well known for it's hard sell and over inflated promises, where incredible results are promised in next to no time. The extreme diets often pushed by unscrupulous 'fat loss gurus' are usually deficient in the healthy fats, vitamins minerals and proteins that your body needs to stay healthy and, ironically, these deficiencies prevent the body getting and staying lean. Extreme diets lead to fast reductions in muscle mass and interfere with the body's ability to burn fuels effectively, meaning that your body is a less efficient fat burning machine and as a result you're more liable to fat gain in the long run. It's well known in the fitness industry that crash dieting is in fact one of the fastest ways to gain fat mass over the long term.

The solution to the cycle of crash diets and weight gain is finding the right diet that supports health and is simple to follow, and then teaming it with effective training. More muscle means improved body shape – in both men and women – better health, more stable joints, and so on. Happily this increased muscle burns more fat, and the added strength it gives is the basis of increased fitness allowing you to work off body fat more easily and effectively.

Our products are designed to help you meet your nutritional needs in a safe and easy way, helping you stay on track and get lasting results.

"Definition starts in the kitchen. Change your basic diet, increase your protein intake. Add an effective combination of strength and endurance exercises — and you will reach your goal."

Viktoria Preuß

Don't forget the protein

A persons diet has many different components and there are many different factors driving the choices of foods, such as likes and dislikes, where they work etc. Swapping everything around, trying to build the 'perfect diet' is difficult and can leave you overwhelmed by information, extra preparation and worry. Most nutrition coaches agree: complete overhauls rarely work in the long run.

Forget huge lifestyle alterations and look at making a few changes here and there, then focusing on making the effective changes stick. The real magic is knowing which are the most important things to focus on, and protein intake is one component of the diet that can really work wonders if used in the right way.

Eating protein can raise the metabolism (this is called the 'thermic effect of food') and assists in the maintenance of muscle, which in turn leads to a better body shape. In addition, eating lean protein causes other changes in the body such as effecting hormones that promote the burning of stored body fat.

Protein foods are also very filling, boosting satiety and feelings of fullness. For this reason and because the body can not easily convert protein into body fat, it can be used to displace some of the foods that do easily drive fat gain — such as processed starchy foods and sugar. Putting more lean protein on the plate will leave you feeling fuller for longer and a larger portion of lean chicken in place of some of the pasta next to it will promote fat burning and reduce fat storage, all without leaving you hungry.

Keeping a food diary every so often can be useful way to monitor your habits and progress. The best way is just to quickly write down what you had and when at the end of the day and look at it after 3 to 5 days. You may be surprised at what you find, and also see that at certain times of the day or days of the week you tend to eat more unhealthy choices.

Start with a few simple rules:

  • Find out what habits in your daily life cause you to consume lots of extra calories (chocolate on the office desk, crisps or sweets in the evening in front of the TV, etc.). Cut down on these nibbles, without being too strict. Two optimized days a week are a good start, replacing any poor snacks with better choices.
  • Find out what snacks are better for you and taste good. You should also compare the calorie information on food.
  • Instead of having your meals in front of the TV, eating them at kitchen table will mean you're more aware of what you're eating and consciously enjoy them – this is a great way to reduce overeating.
  • At a restaurant, start by ordering a salad instead of creamy or high fat starters.
  • The bread basket will also soon add on another 300 calories, perhaps swap this for a few delicious veggie sticks and some dip.
  • Don't eat while you are on the move and avoid eating too much between meals.
  • Stop eating when you have had enough! This may go without saying but do you really take this to heart? If this is a problem try eating meals more slowly and concentrating on chewing them.
  • Increase your protein intake. We generally absorb 1.0-1.2 grams of protein per kilogram of body weight per day. 1.5-2.0 grams are ideal for you. In other words, 120-160 grams of protein for someone who weighs 80 kilograms. Our products can supplement your diet in this respect.
  • Maybe you also have a few ideas how to increase your daily activity?

What else you could do:

  • Have breakfast every morning. While you are sleeping, your body consumes all the nutrients in order to regenerate itself. Kick-start your metabolism with high-quality protein and complex carbs.
  • Eat three to five times a day. Each meal should include a good source of protein. This stops you from feeling hungry and your metabolism is stimulated more. Fish, beef, chicken, turkey and nuts (one handful daily) are rich in high-quality protein.
  • Only consume a minimal amount of simple carbs and sugar products at lunch and thereafter. Instead you should eat fish, meat, veg, salad and low-calorie drinks with vitamins and minerals.
  • Ideally, you should incorporate protein supplements into your diet, particularly after your workout. They are the ideal and convenient way to get more protein. They are also low in fat and calories.
  • Drink two to three litres of fluid a day. This helps the blood circulation and improves fat-burning rates during exercise. It is best to drink water or a low-calorie sports drinks with vitamins and minerals, and as little alcohol as possible.
  • Support your metabolism with natural ingredients such as capsicum extract from chilli pepper. They stimulate calorie burning (thermogenesis) and fat loss.

Our calorie watching tips

Tip 1

Soft butter

Take the butter out of the fridge nice and early. If the butter is hard you'll end up spreading a thicker layer on. Some 20 grams (150 calories) can land on your bread before you know it. You can also try alternatives like low fat cream cheeses.

Tip 2

Watch what you drink

Here you can soon save several hundred calories. One small glass of apple juice already contains over 100 calories, in other words as much as the same quantity of beer. If you don't like pure water, your juice mix should contain as much water as possible. Use pure juice for this, not concentrates or fruit drinks (they contain more sugar).

Tip 3

Sweet drinks with low calorie options

If you like sweet drinks then of course going for the low calorie options will help you to avoid a lot of sugar and in the region of 110 calories per glass.

Tip 4

Avoid coated and deep fried foods

The breadcrumb or batter coating on fish or meat soaks up that fat and traps calories.

Tip 5

Less cappuccino

Why not forego a cappuccino now and then? It takes around 45 minutes' training to burn the calories in a cappuccino. Coffee without sugar, with a dash of skimmed milk is the better alternative.

Tip 6

Less oil in your salad

Each tablespoon of oil in your salad equals 100 calories. Making dressings yourselves can save you calories. Alternatives include yoghurt, vinegar or mustard-based sauces.

Tip 7

Ham pizza instead of double-cheese pizza!

One double-cheese pizza soon reaches 900 calories and, adding a bottle of cola, you have over half your daily calorie requirement in one meal.

Tip 8

Tuna in brine instead of oil

It tastes just as delicious but is kinder to your figure, as tuna in brine has significantly fewer calories than its oily counterpart.

Tip 9

Take a close look at sausages and meat

We recommend a turkey steak instead of a pork chop, or a few slices of ham instead of salami - again 100 calories saved.

Tip 10

Less cheese

Cheese is calorie dense, if you're using it in a sandwich or topping try one of the reduced fat varieties, if adding it for flavour go for a much stronger tasting cheese but use less.

Vary your training for better fitness and a healthier, stronger body!

To lose weight successfully and improve your body shape, we recommend a combination of cardio and strength training to boost metabolism, making sure your body burns fat effectively — both in and out of the gym.

Cardio or 'energy system training' improves your heart and lung capacity and helps burn calories. Whilst for a long time 'slow and steady' cardio work has been popular coaches agree it's a less effective way to burn fat. Interval training which alternates periods of harder and easier work burns more fat and also trains the cardiovascular system very efficiently.

Cardio is only one piece of the puzzle though. Strength training is important for everybody. While cardio will help you lose weight you want to lose fat not muscle. Strength training encourages your body to retain muscle which is important as muscle burns energy through the day. In addition it improves posture, joint stability and generally your ability to deal with the whole host of physical tasks that life throws at you.

High Intensity Interval Training, or HIIT, is a special type of cardio which is hugely effective at burning fat. It uses sessions of around 8 to 20 minutes with intervals of higher intensity effort and slower resting periods. The specific demands HIIT places on the body causes something called the 'after burn' effect where the body burn calories, mostly from body fat, at an increased rate for many hours or days after you leave the gym.

To get started choose an exercise type, rowing, cycling or cross trainer are good gym based options. Next choose a time interval, for example 30 seconds sprinting with 30 seconds slower paced work. After a warm up you repeat the desired amount of intervals and then warm down for a couple of minutes — this is your brief fat burning workout.

HIIT is tough and effective but steady state cardio can also be an effective fat burning tool and is a great way to develop fitness and endurance especially if you're new to training. Steady state cardio sessions will generally be longer, in the region of 20 to 40 minutes as the extra time is needed to burn the desired amount of calories.

Strength training

Strength training is a great way to shape the body and burn fat. It can be done using free weights of course but if you're new to this type of training then machines are a safe and easy way to get started. Intensity and effort are important, but so is structuring your training so you train all body parts whilst avoiding marathon sessions in the gym that leave you overly tired and short of time. One easy way to do this is using circuits.

With circuit training you use different machines rotating between upper and lower body movements, completing 2-3 sets of 12 to 20 repetitions on 4-8 different machines. The rotation between exercises and body parts means your muscles get longer to rest but you can pack more work into a shorter time, improving the whole body training effect and also burning more fat as you go. Ask your gym instructor to provide you with a circuit covering the entire body, or if you find working in a group more motivating maybe try one of the weights circuit classes that many gyms provide.

Training Frequency, progression and logs

How often you train per week and how long the sessions last are effected by work and life commitments which is why it is important to use quick efficient sessions like the ones above. Each week you should include both strength and cardio training sessions ideally using 2 to 3 sessions of each.

As your strength and fitness levels improve it is crucial to keep challenging the body to sustain the progress. In each session you should aim to perform a little better than the last, keeping a training log or diary; noting weights and reps used in each strength session and the duration and intensity of the cardio will help you record how you did and give you something to beat next time round.

This is how Multipower can help you

Our products to help you with your fat and weight loss goals.
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