5 Rules for Fat Loss

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If you’re serious about stripping off body fat and getting into the best shape you possible can, you must make time for proper nutrition. If you don’t have time, make time. A simple 30 minutes every night before bed is all it takes to prepair another days worth of meals to make sure you stay on point and are consistent with your nutrition. I can’t stress how important this is and with out proper nutrition whilst training to burn fat you are only wasting your time and hindering the results you should be achieving drastically.




Regardless of your goals, effective training starts with picking the right exercises. The best exercises for fat loss are the best exercises for almost any goal. The big, hard compound movements are the ones you should be doing for fat loss. This goes for both males and females. Cardio and conditioning work has its place but these movements should be a stable in your programme whilst training towards losing body fat.




While most people understand that getting stronger is important for building muscle and enhancing performance, its relevance for fat loss is often overlooked. People tend to think that because they are training for fat loss that all of their lifts will go down and that their strength will be gone out the window. When your goal is fat loss, you want to burn as much fuel as possible. In order to do this, you want your body to be as fuel efficient as possible. One of the huge problems with cardio for is that the more you do, the better you get at it and this the more fuel efficient you become. With resistance training the opposite is true. The better you get at strength training, the more weight you can lift and the more it takes out of you. Spending some of your training time getting stronger allows you to do all of your other forms of training ( Metabolic resistance training, conditioning ) at a higher and faster rate which makes them more effective for getting rid of unwanted body fat.




Everyone who is trying to burn fat should gain some muscle. Most people know this, but it bears repeating again and again. Even a few extra pounds of muscle means a lot more calories burned each day.




We’re made to be outdoors. While it’s not always practical to haul a whole barbell set outside or train at muscle beach in the sun, look to do some training out doors when you can. Run sprints at your local track, find a hill and do some hill sprints, push a prowler or pull a sled. Also, consider bringing minimal equipment like kettlebells to a park and having an outdoor session.  Also, doing some other activites such as sports or outdoor recreations is great to not only burn a few extra calories, but also to have fun, reduce stress, and enjoy the benefits of the finely conditioned machine you’re building in the gym.




Do what you need to do to get warm and ready prior to each training session. Foam rollers, dynamic mobility, and corrective exercises are all fine here, but don’t get carried away with these. All you need for a warm up is 10 minutes prior to your training session and you should be fine. Include a few short sprints, box jumps or even medicine ball throws or slams to fire up your central nervous system before any weight training.