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

Featured Videos

Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 199,152
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 399,519
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 77,649
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,374
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,224,126
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,531
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,921,057
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,202,163

Load More
More Cool Stuff You'll Like
All of the Football Positions, Explained

All of the Football Positions, Explained

3 Goals of Off-Season Hockey Training

3 Goals of Off-Season Hockey Training

Kobe Bryant's 5 Most Beastly Moments in the Gym

Kobe Bryant's 5 Most Beastly Moments in the Gym

The Ultimate Fat Loss Workout for Athletes

The Ultimate Fat Loss Workout for Athletes

10 Questions to Ask When Choosing a Gym for Your Summer Workouts

10 Questions to Ask When Choosing a Gym for Your Summer Workouts

How to Repair Your Body and Mind After a Long Season

How to Repair Your Body and Mind After a Long Season

Fighting to Stay in the NFL, Terrelle Pryor is on the Brink

Fighting to Stay in the NFL, Terrelle Pryor is on the Brink

Coaches: How to Customize Your Team's Workout Routine

Coaches: How to Customize Your Team's Workout Routine

Your Posture is Hurting your Performance—Here's How to Fix It

Your Posture is Hurting your Performance--Here's How to Fix It

This Full-Body Workout Has Everything You Need

This Full-Body Workout Has Everything You Need

13 Things You Should Do Before You Start Training This Summer

13 Things You Should Do Before You Start Training This Summer

7 Strategies for Overcoming Obstacles That Ruin Summer Workouts

7 Strategies for Overcoming Obstacles That Ruin Summer Workouts

Train Like a Pro: Beginner Triathlon Training Program

Train Like a Pro: Beginner Triathlon Training Program

Building Elite Soccer Players

Building Elite Soccer Players

10 Summer Fitness Tips to Help You Get Ripped

10 Summer Fitness Tips to Help You Get Ripped

3 Keys to Successful Off-Season Training

3 Keys to Successful Off-Season Training

Challenge Yourself With These Balance-Boosting Plank Exercises

Challenge Yourself With These Balance-Boosting Plank Exercises

10 Reasons To Take Your Workout Outside

10 Reasons To Take Your Workout Outside

Workout Program Design for Beginners

Workout Program Design for Beginners

Lindsey Vonn’s Summer Core Workout

Lindsey Vonn's Summer Core Workout

How to Time Training Peaks to Be Your Best When It Matters Most

How to Time Training Peaks to Be Your Best When It Matters Most

How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

The U.S Women's National Soccer Team's Road to the World Cup

The U.S Women's National Soccer Team's Road to the World Cup

LeBron vs. Steph: Who Trains Harder?

LeBron vs. Steph: Who Trains Harder?

You Can't Do It All in the Weight Room

You Can't Do It All in the Weight Room

YardBarker