8 Rules For Fat Loss Training

Everyday we get bombarded with so many fitness tips and routines it's hard to figure out which one is best. Everyone is now an expert and their "latest and greatest" so called diet and exercise routines may work for your friend but could be completely wrong for you and possibly cause injury.
If you've been reading our weekly tips then you already know that there is no one size fits all program. Which is why we always design individualized training programs for our members that are specific to their needs and abilities.
However, if you don't have an individualized program then here are 8 Rules for Fat Loss Training which we have found to be helpful for most individuals looking to drop a few pounds.
1. Prioritize Nutrition
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. Cut down on time wasters like social media, web surfing, playing on your cell phone, or TV and take care of your top priority for fat loss - your nutrition. Get plenty of natural, single-ingredient foods, meats, fish, whole eggs, beans, good carbs and vegetables along with quality supplements such as fish oils, branch chain amino acids, and multi vitamins.
2. Pick Compound Exercises
Regardless of your goals, effective training starts with picking the right exercises. The best exercises for fat loss are the ones that include many muscles such as squats, deadlifts, push-up, planks and dumbbell or body weight rows/chin-ups.
3. Get Stronger
While most people understand that getting stronger is important for building muscle and enhancing performance, its relevance for fat loss is often overlooked. 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. Spending some of your training time getting stronger allows you to do all your other forms of training (e.g., metabolic resistance training, conditioning) at a higher/faster level and this makes them even more effective for getting rid of unwanted body fat.
4. Build Muscle Tone
Virtually everyone trying to lose body fat should gain some muscle. Most people know this, but it bears repeating again and again. Even a few extra pounds of lean muscle means a lot more calories burned each day.
5. Jack Up Metabolism Post Training
Years ago exercise scientists told us to do long, slow cardio in order to burn fat. However, this answer was a response to the wrong question. 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 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. Allow for some "space" between different types of stressors. For example, if you stress something one day, do a lighter session or work a different type of stress the next day. For example: resistance training one day / cardio the next.
7. Rotate Strategies
As with any goal, following an effective program will only work for so long before you hit a plateau. With fat loss programs, switch as needed to different strategies such as the following:
  • Metabolic resistance training: Use moderate weights for moderate reps while alternating upper/lower body exercises or doing whole body circuits.
  • Strength training: Use more traditional strength training methods to allow you to lift more weight when you return to metabolic resistance training.
  • Bodybuilding: Focus on building lean muscle to raise metabolic rate and doing brisk walking to burn a few extra calories.
  • Strength plus conditioning: Focus on getting stronger in the weight room and doing challenging forms of conditioning to boost EPOC (that after-burn effect).
  • Rotate your diet too: Depending on the intensity of your workout vary your carb intake. Lower intensity = lower carbs / Higher intensity = more good carbs.
8. Get Outside (weather permitting)
We're made to be outdoors so do something physical outside. Run sprints at the track, find a hill and do sprints, push or pull a sled. Ride your bike or grab a sledgehammer and try to beat an old tire to a pulp. 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.
For more information about the 8 Rules or to learn how to set up an Individualized Training Program please email us at

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