The Rules of Fat Loss | STACK Fitness
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

The Rules of Fat Loss Hierarchy

January 21, 2013 | Jules Erickson

Must See Training Videos

The good news: if you do a million crunches, you will develop a six-pack. The bad news: if you're currently overweight, your six-pack will remain hidden under a layer of belly fat. Unfortunately, there's no such thing as spot reduction; so if you target a particular area without making other changes, you won't achieve your desired results. There's a hierarchy to fat loss. Lucky for you, I have the solution.

Fat Loss Hierarchy Rules

If you want to lose belly fat fast and lose fat overall, you need to focus on two things—proper nutrition and calorie-burning activity. You will not only lose fat more efficiently, your athletic performance will benefit as well.

Proper Nutrition

Eat clean and eat often. (See Clean Eating Rules.) Eighty percent of what we look like depends on what we eat. Exercise must be part of it. You can't do it with diet alone. But you absolutely cannot out-train a bad diet. (Read Are There Foods to Help You Lose Belly Fat?)

Calorie-Burning Activity

Perform activities that burn calories, promote lean muscle mass and elevate metabolism, such as metabolic strength workouts, strength training, and high intensity interval training (HIIT). The more lean mass you have, the faster your metabolism runs and the more calories you burn. Strength training also builds lean muscle; but your best bet is metabolic strength training, because it also revs up your heart rate, elevating your metabolism and creating an "after burn" effect, so you burn calories up to 48 hours after your workout.

HIIT training produces the same results: you will maintain lean mass, elevate your metabolism, burn calories and achieve the "after burn" effect. A good example of this type of training is a tempo run. Run at a maximum effort pace (sprint) for a few minutes, then run at a slower pace for a few minutes, and repeat six or seven times.

Sample Total Body Metabolic Workout

Pick weights that are challenging without degrading your form. If you perform these exercises correctly, you'll be dead tired by the end. Set 20 minutes on the timer and get through as many rounds as possible of the following:

Topics: BURN FAT
More Cool Stuff You'll Like

WATCH: Bryce Harper's 550-Pound 'Human Plate Pull'

Above and Beyond: STACK Velocity Sports Performance San Diego

Versatility Raises the Value of These 11 NFL Draft Prospects

How to Provide a Spot for the Bench Press

Why You Need to Follow the F.I.T.T. Principle

The Training Formula Behind Drew Brees's 5 TD Passes

Why CrossFit Is Perfect for Me

WATCH: Jos

WATCH: Dez Bryant's Superhuman Punching Bag Abs

WATCH: Clay Matthews Move the Earth in New Muscle Milk Ad

Make the Most of Your Pre-season Training

GHD Sit-Up: The Worst CrossFit Exercise?

WATCH: Darnell Dockett's Explosive Sled Row with Training Mask

The 4-Day Deloading Plan for Recovery

5 Workout Lessons Every Athlete Must Learn

WATCH: Jos

Jump Higher and Faster With Transitional Med Ball Box Jumps

WATCH: 3 Power Moves for the Diamond from Edwin Encarnaci

WATCH: Brandon Thompson's Plate Mountain Push-Ups

WATCH: Duke Ihenacho's Reverse Hip Raise with Bicycle Kick

WATCH: Jos

Johny Hendricks Gets Back to Basics

How to Stay Safe When Exercising in Cold Weather

31 Pro Athletes Workouts That Will Inspire You in 2015

Game Changer: Should You Be Using Machines or Free Weights?

WATCH: Jon 'Bones' Jones's Brutal Uphill Sprints

WATCH: D.J. Campbell's Net Wall Explosive Pull-Up

Athlete Assessment: Tips to Get You Started

31 Fitness Experts You Should Follow in 2015

The 13-Exercise Duke Lacrosse Dynamic Warm-Up

The Training Behind Super Bowl XLIX

Introducing Youth to Off-Ice Hockey Training

7 Training Tips from Professional Triathlete Linsey Corbin

Kelly Clark: Strong Enough to Fly

Training With Performance Pyramids

Antonio Brown Built His Ridiculous Footwork With Pilates

6 Things the Best Athletes Have in Common

Sanya Richards-Ross Looking Sharp in the Gym, Training for Rio

Get Lacrosse-Specific Workouts With Bridge Lacrosse

Greene's Lantern: Riding With 'Soul'

The Comeback Kid: How Scott Kazmir Resurrected His MLB Career

Amari Cooper Shows Off Clapping Pull-Ups on Combine Week

Kaitlin Sather Nielsen Does It All