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
Must See
Patrick Willis' Homegrown Off-Season Workout
Views: 1,218,796
Roy Hibbert 540 lbs Deadlift
Views: 1,544,986
RGIII Talks About His Legacy
Views: 20,594,671

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
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

More Cool Stuff You'll Like

Johny Hendricks Gets Back to Basics

WATCH: Travis Kelce's Split-Squat Jump with Battling Ropes

Amari Cooper Shows Off Clapping Pull-Ups on Combine Week

5 Big Benefits of Yoga for Basketball Players

The 3 Best Posture Exercises That Build Strength

Lacrosse Players: Get Stronger on the Field with 4 Exercises

WATCH: Brandon Thompson's Plate Mountain Push-Ups

Kaitlin Sather Nielsen Does It All

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

WATCH: Dez Bryant's Superhuman Punching Bag Abs

Get Lacrosse-Specific Workouts With Bridge Lacrosse

Home Gyms in the 1800s Were a Lot Like Today's TRX Trainer

Victor Cruz's Pool Workout with a ViPR

WATCH: Darnell Dockett Manhandles 655-Pound Tire

WATCH: Michelle Jenneke's Superwoman Push-Ups

SURVIVING SEALFIT: 3 Ways SEAL-Style Workouts Change Your Life

WATCH: Usain Bolt's 2-in-1 Decline Sit-Up with Bench Press

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

WATCH: 3 Power Moves for the Diamond from Edwin Encarnaci

Versatility Raises the Value of These 11 NFL Draft Prospects

The Training Behind Super Bowl XLIX

WATCH: Sergio Ramos's Trampoline Wall Touch

WATCH: Jos

4 Unnecessary Things That Only Overcomplicate Your Workouts

Ndamukong Suh's High School Highlights Not What You'd Expect

WATCH: Vontae Davis's Half-Box Squat with Plate

How to Find the Perfect Strength Coach or Personal Trainer

WATCH: Jos

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

The 13-Exercise Duke Lacrosse Dynamic Warm-Up

WATCH: Giuseppe Rossi's 360-Degree Pilates Side Plank

WATCH: David Wilson's Acrobat Ab Workout

WATCH: Shawne Merriman's 'Bus Driver' Shoulder Workout

Introducing the 2015 'All-Gaines NFL Combine Team'

Kevin Love

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

Fixing Common Weaknesses in Lacrosse Players

Odell Beckham Jr. Shows Out on the Speed Ladder

How to Provide a Spot for the Bench Press

The Comeback Kid: How Scott Kazmir Resurrected His MLB Career

The Dangers of Heat Stress for Athletes