"Strength programs are key for fat loss" - Bondi Junction Trainer - Mojo Strength

“Strength programs are key for fat loss” – Bondi Junction Trainer

By Peter Bolsius November 28, 2012


“Strength programs are key for fat loss” – Bondi Junction Trainer

Posted in by Peter Bolsius on November 28, 2012.

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The first thing that springs to mind when you mention fat loss to most people is the dreaded treadmill, and if you don’t know me already, I loathe treadmills. What if I had if I told you there was a more effective way to increase fat loss? Let me explain how a proper strength training program will stimulate fat loss even when you aren’t training…

A proper strength program burns fat fast

So, what do I think of when thinking fat loss? Weights!! kettlebells, dumbbells, barbells, sandbags, tyres, beams, bodyweight, all great fat burners if done right. So, how do we do it and why?

bondi junction strength program tyre flip

Tyre flips are great for fat loss when done correctly

Training heavy weights for reps with short rest intervals increases your strength training intensity immensely. What that does is it helps you burn more fat well after you have finished training.

What does a strength program that burns fat consist of?

So, let’s say you train for an hour, let’s make it a bodyweight/kettlebell session, heavy weights, (relative to your strength levels) big exercises where you work a lot of muscle and little to no rest periods between exercises.

The session pushes you but you feel good at the end. You could have burned anywhere from 300-500 calories, nothing special however, listen up, you could easily be burning calories for another 24 to 48 hours after your session depending on how hard you have trained. How good is that?

Increase your metabolism with a practical strength program

So, that’s one advantage of weights, another is that when trying to lose weight one tends to restrict calories, right? Well, if you don’t exercise while dieting (did I just say diet? Another thing I don’t like) you will lose a lot of muscle tissue with that weight you lose.

What that means is you will have less metabolically active tissue (muscle) at the end of your “diet period” than when you started. The consequences are terrible, your metabolism slows, you have less muscle to burn the calories you ingest and you gain more weight most of which will be fat and you end up worse off than before i.e more fat, less muscle – not good!

Check out Jeanine’s testimonial below, and the amazing effects it has had on her body.

A strength program that works

What we do at Mojo Strength near Bondi Junction is this: utilising weights, we are able to build muscle and lose fat at the same time.

I have girls here who train and after several weeks they have not lost any weight! WHAT?? take it easy, Their body weight may not have changed but their body composition has changed totally. They are thinner, their measurements are smaller and their jeans or shorts or dresses or bikinis fit way better than before.

So how does that work? Check out the picture below. see the difference in volume between fat and muscle? This is why I put very little emphasis on “weight loss” rather lets concentrate on body composition.

Strength Program Bondi Junction fat Loss muscle gain

Muscle is far denser than fat

The proven Mojo Strength program

So, when you join up with Mojo Strength we do the following: take a “before” picture, so you can see where you started. We take body measurements, and we also do a body fat test. So, now we have our starting parameters and we can then test them every month.

If something isn’t moving, we can tweak what might need tweaking to get it going. I want to see improvement from month to month, and of course so do you.

Numbers can lie when it comes to body composition

If you see you have lost say 200gms on the scale in a month….that wouldn’t be real motivating, would it? 200 grams for 1 month’s effort? What if on the other hand you saw you lost 3cm from your waist, 4 cm from your hips and your body fat was down 3%. Now that would be much more motivating wouldn’t it?

These numbers are common for us each and every month. Helen (one of our new members in the Alpha Female Project, who had never trained in her life before coming to Mojo Strength) said to me; “Peter, I haven’t lost any weight on the scales yet, but gee I can see a difference in the way my clothes fit me”

Now, we don’t do any loooooong runs or treadmill work, no 50 minute “cardio sessions” or 50 minute ab classes, what we do is strength AND conditioning. Often one day will be centred on building strength and muscle (no you won’t look like Arnold), while the next will be centred around building your fitness levels.

An example of the Mojo Strength program:

What did we do today? Ok, obviously it all starts with the warmup, then we did the following:

Using descending ladders i.e 10-8-6-4-2 for reps

We super-setted Kettlebell snatches with box jumps.

Sandbag cleans with Ring dips (modified where necessary)

Trap bar deadlifts with toes to bar.

This was hard and fast and everyone was feeling it the day aft, but it works!! It changes constantly as I am crossfit certified, and like to throw an element of crossfit into my training programs. You won’t get bored that’s for sure and your strength and conditioning will improve month to month – so why not try it for free now?

Looking for a strength program that will show you REAL results near Bondi Junction?

If you need help setting and achieving your goals contact the team at Mojo Strength. 

We help people move well, lift heavy, be awesome.

Perfect for those that live locally, including those in Bondi Junction.

Thanks for reading.

matraville strength training Peter Bolsius SFG1

Owner & Founder Mojo Strength Sydney & The Alpha Project



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