Unleash Your Inner Superhero: The Ultimate Fat-Loss Saga at 4Balance Fitness!

Greetings, aspiring superheroes of 4Balance Fitness! In a world cluttered with fitness fables, we embark on an extraordinary journey to unveil the secrets of shedding fat, sculpting muscle, and maintaining the superhero physique you deserve. Join us as we decode the age-old fitness wisdom, infuse it with pop culture flair, and transform 4Balance Fitness into the unrivaled sanctuary of strength and wellness in Greenville, SC.

Chapter 1: The Cardio vs. Lifting Conundrum

“If you want to lose fat – do cardio; if you want to gain muscle – lift weights.” A cliché muttered in gyms worldwide, but is it the gospel truth or just a fitness fairy tale? Fear not, dear reader, for we shall unravel the mystique surrounding fat loss and muscle gain.

Imagine a superhero showdown between cardio enthusiasts and weightlifting warriors. Enter Dr. Edward Melanson, our fitness oracle from the University of Colorado, who pitted these two groups against each other. The outcome? A jaw-dropping revelation – no significant difference in 24-hour fat oxidation between the cardio crusaders and the lifting legion!

But that’s not all; even on rest days versus workout days, the scales tipped in favor of equality. It seems that whether you’re sprinting, squatting, or sitting on your super-sized couch, fat-burning preferences remain indifferent.

Chapter 2: The Marvel of Body Composition

To achieve true superhero status, we must explore the synergy between diet and exercise. Researchers at the University of Connecticut conducted a 12-week experiment with three heroic groups: the Diet Only Avengers, the Cardio Crusaders, and the mighty Cardio + Lifting League.

Witness the transformation:

  • Diet Only Group: Lost fat but sacrificed muscle mass.
  • Cardio Group: Shed pounds but at the cost of muscle preservation.
  • Cardio + Lifting Group: Emerged as champions, shedding fat while safeguarding muscle mass.

Why does muscle preservation matter, you ask? Just as a superhero’s strength is vital for crime-fighting, muscle mass is crucial for staying lean throughout your epic fitness journey.

Chapter 3: The Metabolic Marvel

In the epic quest for a metabolism that rivals superhero speed, enter the concept of Resting Metabolic Rate (RMR). Picture yourself as a superhero lying in bed, and scientists hooking you up to measure how many calories you burn while channeling your inner superhero.

Why is RMR essential? It’s your “metabolism,” the energy your body burns at rest. If your metabolism feels more like a sidekick than a superhero, blame it on declining muscle mass.

The golden nugget: If you can increase your RMR, you’ll burn more calories without lifting a finger—cue superhero victory music!

Enter Dr. Randall Bryner from the University of West Virginia School of Medicine, who delved into the impact of cardio and lifting on RMR during a 12-week diet saga. The cardio cohort lost weight but saw their RMR decrease by 4%. Meanwhile, the lifting league lost less weight but triumphed with a 13.4% increase in RMR. A true superhero paradox!

Chapter 4: Sustaining the Superhero Physique

Losing fat is no fleeting mission; it’s an ongoing superhero saga. The struggle is real – people often abandon their diet quests due to the perceived hardship. But fear not, for science and superhero wisdom converge to reveal a smarter way to lose fat and lean out without constant deprivation.

Remember these heroic truths:

  1. There’s no difference between cardio and lifting in fat burning.
  2. Diet plays a central role in achieving and maintaining leanness.
  3. When on a diet, let lifting be your sidekick, preserving muscle mass and boosting RMR.


In the grand tapestry of fitness, losing fat isn’t just about aesthetics; it’s about becoming the superhero version of yourself. So, the next time someone says, “I don’t want to gain muscle, I just want to get skinny,” enlighten them with these superheroic revelations.

Join us at 4Balance Fitness, where science meets superhero prowess. Let’s rewrite the fitness narrative, one rep at a time!


    1. Melanson EL, et al. Resistance and aerobic exercise have similar effects on 24-h nutrient oxidation. Med Sci Sports Exerc. 2002 Nov;34(11):1793-800.
    2. Kraemer WJ, et al. Influence of exercise training on physiological and performance changes with weight loss in men. Med Sci Sports Exerc. 1999 Sep;31(9):1320-9.
    3. Bryner RW, et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21.

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    Gym Dog

    Meet Lucy “The Gym Dog,” our four-legged team member who has been an integral part of our gym since 2016. With her wagging tail and boundless energy, Lucy brings a unique sense of warmth and community to our fitness space.
    Lucy is more than just a pet; she’s an essential part of our gym family. Her sunny disposition and infectious enthusiasm make her a beloved fixture at our facility. Whether she’s cheerfully greeting members as they walk through the door or playfully roaming around the gym, Lucy brings a sense of joy and positivity that sets the tone for an uplifting workout experience.
    With her soft, glossy coat and sparkling eyes, Lucy is a sight for sore eyes after a tough workout. But it’s not just her physical attributes that make her special. Lucy’s intuitive nature allows her to sense when someone needs a little extra encouragement or a comforting nuzzle. Her ability to connect with our members on an emotional level truly sets her apart.
    As our unofficial mascot, Lucy embodies the spirit of our gym – friendly, welcoming, and supportive. She has a knack for making everyone feel at home, from seasoned gym-goers to those stepping into a gym for the first time. It’s not uncommon to see Lucy making rounds, receiving pats and belly rubs, and generally spreading happiness throughout the gym.
    But don’t take our word for it! Come and meet Lucy in person. We promise you’ll be greeted with open paws and a wagging tail that will instantly brighten your day. Whether you’re here for a quick workout or a long-term fitness journey, Lucy will be there to cheer you on every step of the way.




    Meet Sam, an accomplished personal trainer with a passion for empowering her clients to push past their personal limits and achieve their fitness goals. With a decade of experience in the health and fitness industry and a background as a state-qualified swimmer, Sam brings a unique blend of experience, skills, and knowledge to her training approach.

    Sam’s love for fitness was ignited by her early involvement in swimming and weightlifting. Her dedication and hard work led her to win first place trophies in multiple bodybuilding shows and compete in CrossFit and athletic competitions. She has also participated in 5k and 8k runs for various charities, showcasing her commitment to fitness and community service.

    As a Certified Personal Trainer through the National Academy of Sports Medicine (NASM), Sam has honed her expertise in creating personalized fitness programs that cater to individuals of all ages and fitness levels. Whether you’re a beginner or an athlete, Sam is equipped with the skills and knowledge to help you reach your fitness goals.

    One of Sam’s key strengths lies in her ability to motivate and inspire. She believes in empowering her clients, particularly women, to gain confidence and strength through fitness. As a leader in female training, Sam fosters an environment where everyone feels supported and encouraged to exceed their own expectations.

    But Sam’s expertise extends beyond exercise training. Understanding that nutrition plays a crucial role in overall health and fitness, she also develops sustainable meal plans that complement individualized workout programs. This holistic approach ensures that her clients are well-equipped to maintain a healthy lifestyle.

    Away from the gym, Sam is just as dedicated to her personal life. She believes in leading by example and maintains a balanced lifestyle that includes regular exercise, healthy eating, and spending quality time with friends and family.

    In summary, Sam is not just a personal trainer but a fitness companion who is committed to helping you live a healthier, more active life. With her extensive experience, competitive spirit, and passion for empowering others, Sam is ready to guide you on your fitness journey.


     Certified Personal Trainer – NASM



    Meet Alec, your dedicated personal trainer at 4Balance Fitness. With an impressive background in fitness and outdoor activities coupled with academic qualifications, Alec brings a unique blend of experience and knowledge to his training approach.

    Alec’s journey into fitness began with mixed martial arts (MMA), where he honed his discipline and understanding of the body’s capabilities. This love for an active lifestyle extended beyond the MMA ring, leading him to embrace a range of adrenaline-fueled activities like rock climbing, surfing, white water kayaking, and mountaineering.

    But Alec isn’t just about action; he’s also driven by a deep understanding of the science behind fitness. He graduated magna cum laude with a Bachelor’s degree in Health Science, emphasizing Exercise Science. This strong academic foundation enhances his practical skills, giving him a holistic understanding of health and fitness.

    In addition to his degree, Alec is certified as a personal trainer through the American Council on Exercise, a testament to his commitment to professional development and staying abreast of the latest training techniques.

    What sets Alec apart is his ability to adapt his training methods to clients of all abilities. Regardless of your starting point, Alec will guide you on your fitness journey with patience, expertise, and encouragement. His passion lies in helping individuals realize their potential, achieve their fitness goals, and maintain a balanced life.

    With Alec, you’re not just getting a personal trainer; you’re gaining a fitness mentor who combines practical experience, academic knowledge, and a genuine interest in your wellbeing. Whether you’re new to fitness or looking to take your training to the next level, Alec is ready to guide you every step of the way.


    Allison Cole


    Meet Allison Cole, a dedicated fitness trainer with an extensive background in nursing and an unwavering passion for improving lives. Her journey in the health and wellness industry is deeply rooted in her belief in the transformative power of fitness on overall well-being.

    Allison’s story begins with a successful career in nursing, where she spent years caring for patients and witnessing firsthand the impact of lifestyle choices on health. This experience ignited a passion in her to help people take proactive steps towards their health and wellness.

    A natural transition from nursing, Allison found her calling in personal training. Her love for fitness, coupled with her desire to enhance the quality of life for others, led her to this rewarding path. She believes that fitness is not just about physical strength but also about building mental resilience and promoting long-term health.

    Allison’s competitive nature fuels her approach to personal training. She understands that every individual is unique, and therefore, tailors her strategies to inspire, motivate, and push her clients to achieve their personal fitness goals. Whether it’s improving general fitness, training for a specific sport, or embarking on a weight loss journey, Allison is committed to making each client’s fitness aspiration a reality.

    Allison promotes a lifestyle of wellness. She inspires her clients not only through tailored workout plans but also by encouraging them to make healthier lifestyle choices. Her holistic approach to fitness and health embodies her philosophy that taking care of one’s body goes beyond the gym.

    Allison’s credentials further emphasize her expertise. She holds several relevant certifications in personal training, demonstrating her commitment to professional development and mastery of the latest fitness techniques and principles.

    In summary, Allison Cole is more than a personal trainer; she is a wellness advocate, a motivator, and an ally in your fitness journey. With her unique background in nursing and personal training, she brings a comprehensive and empathetic approach to fitness, ensuring every client feels supported, challenged, and empowered.


    B.S. Nursing

    Michael Cole

    Co-Owner/Head trainer/Fitness Ninja

    Meet Michael Cole, the co-owner and operator of 4Balance Fitness, a seasoned fitness professional with a knack for inspiring and motivating individuals to reach their fitness goals. His journey in the fitness industry has been nothing short of remarkable, and it’s his unique experiences that make him an exceptional coach.

    Michael’s fitness journey started early as a two-sport athlete in football and baseball. This foundation laid the groundwork for his understanding of physical conditioning, discipline, and the power of teamwork. His athletic background set the stage for a successful stint as a professional wrestler, where he developed unique perspectives on achievement, motivation, and overcoming challenges.

    Beyond his practical experience, Michael holds Bachelor’s degrees in Exercise Science and Nutrition Science from Furman University and Kaplan/Furman University, respectively. These academic credentials, combined with his real-world experiences, equip him with a comprehensive understanding of fitness and nutrition.

    Michael’s commitment to professional development is evident in his numerous certifications. These enable him to create personalized workout programs tailored to the unique needs and goals of his clients – from high-level athletes to everyday individuals seeking to improve their health and fitness.

    What truly sets Michael apart is his coaching philosophy. He believes that everyone, regardless of their starting point, possesses the potential to achieve their fitness goals. His approach centers around empowering clients, building their confidence, and fostering a positive and supportive training environment.

    In summary, Michael brings a wealth of experience, knowledge, and passion to 4Balance Fitness. His diverse background, coupled with his dedication to helping others, makes him an invaluable asset to the fitness industry. Whether you’re an aspiring athlete or someone looking to kickstart your fitness journey, Michael Cole is ready to guide you every step of the way.


    CrossFit Level 1
    Defranco CPPS Level 1


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