VAULT Personal Training

Not every food choice affects your body composition in the same way.

💪 If your goal is to lose fat, build muscle, or achieve both, nutrition needs to support the result you’re actually trying to achieve.
But there’s no single food that automatically causes fat loss or muscle growth. Your results depend on the bigger picture: total calorie intake, protein, strength training, recovery, and consistency.

At VAULT, we don’t follow generic nutrition rules. We look at your goals, body composition, training, and lifestyle to build a strategy that actually fits you.

Because getting results isn’t about eating “perfect” foods.
It’s about knowing what your body needs and why.

📩 Save this for your next grocery shop.🧠
📍 VAULT | Zürich
📞 +41 48 78 337 73 77
✉️ [email protected]

Think you’re eating enough protein to support fat loss? Not always.

Some foods are marketed as “high-protein,” but when you look at the full picture, they can add a lot of extra calories without giving you much protein or keeping you full for long.

Here are 8 foods we’d pay closer attention to when fat loss is the goal:

🥓 Processed meats
High in fat and easy to overeat. Leaner cuts of meat can give you more protein for fewer calories.

🥜 Nut butter
Nutritious, yes. A major protein source, no. It’s mostly a fat source and calories add up quickly.

🥩 Higher-fat mince
Switching to a leaner option can make a big difference to your daily calorie intake without sacrificing protein.

🥚 Large portions of whole eggs
Try combining whole eggs with egg whites to increase the protein content of your meal.

🧀 Cheese
A little can go a long way. Cottage cheese, Skyr or Greek yogurt can be more protein-efficient choices.

🍫 Protein bars
Convenient, but not always the best option. Check the label: some contain as many calories as a snack or small meal.

🥤 High-calorie smoothies
Nut butter, milk, oats and fruit can turn a “healthy” shake into a very calorie-dense drink.

🍪 “Healthy” protein snacks
A “protein” label doesn’t automatically mean the snack supports your goal. Sometimes a simple meal with lean protein and fruit does the job better.

None of these foods need to be removed from your diet.

The point is knowing which foods make it easier to hit your protein target while staying within your target calorie intake. 🎯

At VAULT, nutrition isn’t about eating as little as possible. It’s about building a strategy you can actually maintain - with foods you enjoy and results you can measure. 💪

Save this for your next food shop.

📍 VAULT | Zürich
📞 +41 48 78 337 73 77
✉️ [email protected]

It depends on your goal and how you structure your training.

If you’re combining strength training and cardio in the same session, lifting first is usually the better choice when strength or muscle is a priority.

1. Protect your strength 💪
Starting with cardio can leave you fatigued before you even touch the weights. Lifting first allows you to train with better performance and maintain the quality of your strength work.

2. Get more from your strength session 🏋️
Better energy and focus mean you can use more appropriate loads, maintain good technique, and create a stronger training stimulus.

3. Cardio can still support fat loss 🔥
Doing cardio after weights doesn’t make it ineffective. Your overall energy expenditure and calorie balance matter much more for fat loss than the order alone.

4. Choose the order based on your goal 🎯
Want to prioritize strength or muscle? Weights first.
Training mainly for endurance? Cardio first.

There isn’t one «perfect» order for everyone.

The best approach is the one that matches your goals, training load, and recovery.

💙 At VAULT, we don’t just tell you what to do - we build your training around what you actually want to achieve.

📩 Save this post for your next workout.

📍 VAULT | Zürich
📞 +41 48 78 337 73 77
✉️ [email protected]

Most people think a gym is simply a place to work out.

At VAULT, we believe it should be a place where every detail is designed to help you succeed.
 
From your very first visit, we take the time to understand your goals, assess your body, and build a personalized strategy tailored to your needs.
 
Here’s what makes the VAULT different:
✔️ Spacious, premium training environment with no overcrowding.
✔️ State-of-the-art assessment technology to measure your progress, not guess it.
✔️ Personal trainers and continuous support throughout your journey.
✔️ A training program that evolves as your body and goals change.
✔️ Guidance on training, nutrition, recovery, and long-term health.
 
Our mission isn’t just to help you lose weight or build muscle.

It’s to give you the knowledge, structure, and support you need to create lasting results and enjoy the process along the way.
 
With the right strategy, the right environment, and the right team behind you, reaching your goals becomes much more achievable.
 
📩 Try a different approach to training. Book your first consultation with the VAULT team.

📍 VAULT | Zürich
📞 +41 48 78 337 73 77
✉️ [email protected]