How to Lose Fat: The 8 Key Rules

December 14, 2015

How to Lose Fat: The 8 Key Rules


  • Nutrition is the most important aspect of fat loss.
  • Utilize strength training and bodybuilding routines as well as HIIT and metabolic resistance training to maximize fat loss.
  • Alternating between different types of exercise helps improve recovery and prevents burnout.
  • Pay attention to the timing of lactate and alactate conditioning.

Want to lose body fat quickly and keep it off? There's no quick fix or fad that will give you what you're looking for. Real fat loss training should build calluses on your hands. Here are eight rules for effective fat loss training.

1. It’s All About What You Do in the Kitchen

Nutrition is the single most important thing for fat loss. If you're serious about stripping off body fat, you must make time for grocery shopping, cooking, meal prep, doing dishes, and keeping a food journal. If you don't have time for this, make time. Get healthy, on-the-go nutrition with Clif Bars in a ton of great flavors.  Shop now!

2. Big, Hard Compound Movements Are the Ones You Should Be Doing.

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. You must do full-body compound exercises in order achieve your fat loss goals.

3. Get Stronger

When your goal is fat loss, you want to burn as much fuel as possible. To do this, you want your body to be as fuel inefficient as possible. One of the huge problems with cardio for fat loss is that the more you do, the better you get at it and thus 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. Ready to start resistance training today?  Shop the Ultimate Resistance Band Set w/ Starter Guide

4. Build Muscle to Burn Fat

Your body burns more calories maintaining muscle than it does maintaining fat. This means that the more muscle you build, the more calories your body will naturally burn each day on its own. Even a few extra pounds of lean muscle means a lot more calories burned each day.

5. Jack Up Metabolism Post Training

Fat loss training isn't about what burns the most amount of fat during a training session, it's about what burns the most amount of fat in a 24 hour period. Short, high-intensity exercise creates an oxygen debt (known as E.P.O.C., or excess post-exercise oxygen consumption) and this results in a metabolic boost long after the training session is over.

6. Schedule Wisely

When designing a weekly plan for your training, consider how different styles of training affect different systems and thus affect recovery. For instance, you wouldn’t want to overload multiple systems of the body in the same day, so allow time to for recovery.

7. Rotate Strategies

Many people often like to stick to the same thing that has worked for them before or what feels comfortable, but doing this will never get you to the goals you want. As with any goal, following an effective program will only work for so long before you hit a plateau. Switch it up and try different methods of training, such as metabolic resistance training, strength training, or bodybuilding.

8. Get Outside

We're made to be outdoors. While it's not always practical to haul a whole barbell set outside or train at Muscle Beach, look to do something physical outside. Run sprints at the track, find a hill and do sprints, push a Prowler or pull a sled. Also, doing some other activities such as sports or outdoor recreation 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.

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