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  • Writer's pictureDennis Romatz


Updated: 2 days ago

How To Lose Weight Using The Ultimate Weight Loss Guide

I'm Dennis Romatz, owner and personal trainer at Dennis Romatz Fitness with locations in Ho Chi Minh City, Phnom Penh and Chicago I'm going to detail my ultimate weight loss guide so you have the tools to lose weight on your own.


My clinical based weight loss training is a methodical process that involves several important steps, all of which play an integral role in body fat reduction and weight loss.

  1. Thorough fitness assessments, screens & tests

  2. Weight loss specific fitness training program design

  3. Weight loss specific nutrition program design

  4. Implementation of heart healthy "increased cardio" training

  5. Extraction of unhealthy foods from daily consumption

  6. Implementation of "LISS" fitness training protocols

  7. Addition of necessary foods for performance & recovery

  8. Implementation of HIIT fitness training protocols

  9. Caloric adjustments

  10. Addition of strategies for sustainable weight management


I am an expert clinical & exercise physiology based certified weight loss specialist who guarantees body weight reduction for all of his weight loss clients. ​ I combine fitness training and nutrition coaching to dramatically reduce body weight, body size and body fat percentages. ​ Thorough assessments, screens and tests are performed, a weight loss goal specific training program is designed, weight loss exercise protocols are implemented, monitored and scaled progressively to counter adaptations and during this process, weight loss and caloric deficit specific meal plan are advised and healthy behavioral modifications strategies are endorsed.


The personal fitness training sector of my weight loss program involves mostly the use of cardio, but at varying heart rates and intensities for different types of fuel usage to burn calories from either subcutaneous and visceral body fat or glucose & glycogen. ​ During the first two weeks of fitness training for weight loss, I focus on getting my clients more heart healthy and and fit by increasing their level of performance so they are able to endure the 60 minutes workouts and perform well enough to burn ample calories for to achieve weight loss results. ​ I then use Low Intensity Interval Training (LISS) to use body fat as a fuel as studies show that we use body fat as a fuel to burn calories at lower training intensities and lower heart rates. I then implement High Intensity Interval Training (HIIT) protocols once my client's body weight is lower when there is less chance of joint stress and injury.


I feel strongly that nutrition is the key part of anyone losing weight effectively and sustainably. ​I firstly perform a thorough nutrition and food intake screen. After this analysis, data is collected which provides me with the basis for deleting the unhealthy foods and drinks being consumed. I know that I must first get rid of the bad foods you eat as the initial step in this process. ​ Once the unhealthy food is deleted from your diet, I take approximately two weeks and scrutinizes your training performance and recovery. I then start to add necessary foods to your daily intake which will enhance both performance and recovery or as you require. I always adjust your food intake so that you are in a caloric deficit until you reach your desired body weight. ​ Once your diet is optimized, I then makes micro caloric adjustments to make your food intake become perfect. More information on my nutrition coaching can be found here.


Weight loss and weight management is achieve and maintained with a healthy lifestyle inclusive of daily exercise, proper nutrition and healthy daily habits. ​ I teach strategies for living a healthy lifestyle so that you can achieve and sustain weight loss as well as accomplish all of your other various health & fitness goals.

  • Ample rest with quality sleep

  • A healthy morning ritual of meditation & preparation

  • Daily affirmations for confidence

  • Cardiovascular and muscular exercise

  • Healthy meal consumption


I guarantee weight loss for all of my training clients because I track their training intensities, training ventricular zones, heart rates and calories using wearable technology. ​ As the saying goes "what can be measured, can be managed". Great success can be achieved by properly managing your training heart rate and ventricular zones to dictate the fuel (body fat or sugar) you're using to burn calories when on a weight loss program. ​ I have chosen the Polar H10 Heart Rate Sensor for it's outstanding ability to track your exact heart rate in real time allowing him to make adjusts to your training intensities to elicit the desired heart rate. This allows me to either train you with a higher heart rate to burn sugars you've just eaten or to train you at a lower heart rate to use more of your body fat as a fuel source to get rid of itself. Yes, we use body fat as a fuel to burn itself up!

Interested to learn even more? You can visit my weight loss page to find more invaluable weight loss information.

About The Author:

Dennis Romatz is the Owner and Head Personal Trainer at Dennis Romatz Fitness representing the pinnacle of excellence in personal training with locations in Bangkok, Ho Chi Minh City, Phnom Penh, Cambodia and Chicago, IL. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.

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