KBC9 Classes Schools PersonalKBC9 BLOGEIGHT WEEKS TO FAT LOSS WITH MATT ROBERTSThis week I took a trip to KBC9 fitness classes to see if I could get fitter. Tired of hiding my body in oversized tees and slouchy jumpers for fear of revealing an extra few inches, and with the party dress season around the corner, I know it’s time to start thinking about streamlining my shape. And what better way to kick start my motivation levels than with a focused eight week Fat Loss Package at the KBC9 studio of trainer t Martin Lake AKA 'Fatlossguy'. The main goals of the training package are to decrease body fat percentage, improve fitness and your waist to hip ratio. Using a mixture of resistance training, high intensity interval training, metabolic circuits and intense core training the programme promises to delivers unlike no other.
![]() My results in the KBC9 test reveal a normal BMI but a very high body fat percentage so there is serious work to be done. Our plan is: eight weeks, three sessions per week, followed by a couple of cardio sessions outside of my usual PT hours. I’ve chosen to lose my evenings to the programme and am having a little difficulty in bidding farewell to box set nights in and fun nights out in favour of goblet squats and reverse lunges.
KBC9 Five Fat Loss Tips It’s simple right? Create a ‘calorie deficit’ whereby you burn more calories (through exercise and basic body function) than you consume.
1. Increase your LPA (Lifestyle Physical Activity) Throughout your day, simply do more! Start to enjoy the feeling of raising your heart and breathing rate by taking the stairs, not the escalators, wash your own car, not through a car wash and for those at work, use the loo or photocopier on the floor above you! Every little really does help!
2. Book it in! Use a diary every week to plan and ‘book in’ your exercise. View these as appointments and be sure not to double book! Aim for at least five 1 hour sessions per week, which raise the heart and breathing rates; these can consist of gym workouts, walks in the park or countryside, exercise classes, swimming or even some tough gardening! Make a note about how you felt after the exercise too; this will help to continuously remind yourself of that positive post exercise feeling!
3. Cardio doesn’t have to be boring! Instead of long slow (some may say boring!) cardio work lasting 20 minutes or more, try interval training. This is where you work for 20s high intensity followed by 40s rest (double the time!) and repeat 5 times. Do 5 minutes of interval training on the treadmill, x-trainer or rowing machine as a finisher for a workout including big compound moves like squats and lunges.
4. Write it down! For 5 days write down everything that you eat and drink. This will no doubt motivate you to eat better in the first place but suddenly the areas of improvement will become clear. Try having a fruit tea instead of traditional tea or coffee…the temptation to also have a biscuit or cake (often at least 100 kcal, which could make all the difference) is massively diminished! Small and gradual changes are the key for maintenance and changing habits of a lifetime! Aim to balance your diet using a wide variety of foods and remember that treats should stick to being treats and not everyday habits!
5. Brighten up your plate and taste the rainbow! Aim for at least 4 bright colours on your dinner plate, consisting of protein, plenty of veg and wholegrain carbs. Also, try early evening eating not late night feasting; this will avoid heavy meals sitting in the stomach just before bedtime! We then start with a circuit that works on everything from legs and bum, to upper body and the abdominal muscles. Within seconds, I am sweating and red faced from seemingly simple leg rises. I twist from left to right holding a medicine ball, use TRX straps to pull my body through my hands, squat holding a heavy weight - always taking the weight in the heels, attempt incline press ups and finish with an intensive five minutes of interval training on the cross trainer, before the glorious last five minutes of stretching - heaven!
'No one forces you to exercise as an adult – there’s no obligatory netball, cross country running or hockey lessons, nor compulsory bleep tests every new term' After three initial tough weeks on the KBC9 Fat Loss training package at Matt Roberts I’m beginning to make progress. I feel at ease with trainers Laura and Alan and they push me in a way that makes me feel positive. However, as friendly as they are, there’s always one more glute raise to be done and an extra ten seconds giving 100% on the spin bike. After I cheerfully keep a conversation going while pulling a weighted cable row, I catch a note being made on my file to increase the weights next time. Apparently, if you can chat away, then you have spare capacity.
![]() MATT ROBERTS FOOD PYRAMID THE RESULT Get fit fads and new-fangled routines are all very well but when it comes to exercise – and especially sweating – most of us want one thing: Results. And the results from the Matt Roberts Fat Loss Package are undeniable.
Thanks to KBC9 and my trainer Laura Hagan’s varied programme, I have also learned a whole book’s worth of exercises I can do at home and am now armed with weaponry to continue the fight outside the KBC9 studio. I now want to exercise on a regular basis, a big step up from my previous haphazard fitness routine of an exercise class here and there. It’s this change that is perhaps most surprising to my family, friends and myself - a change that no measuring tape can track. My trainer tells me that fat burning starts speeding up more - as your body gets leaner; the fat burns off quicker. I need no more convincing: I’ve signed up for a second course.on, visit mattroberts.co.uk or call 0207 626 0888 Kbc9 Classes Personal About Feedback Contact Tips Prices BMI KBC9blog |