3 Key Factors For Effective Fat Loss!

Those who are successful at fat loss know their body well and how it respondsto nutrition and training. Here is an in-depth fat loss guide to help you lose fat

By Rosie CheeLast updated: Nov 27, 2012

3 KEY FACTORS FOREFFECTIVE FAT LOSS!

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Article Summary:

Diet is the most important component to fat loss, comprising 8090% of yoursuccess.You will lose fat by dieting alone, but working out too will yield the best results.The best program for losing fat is one that includes weights, cardio, and flexibility.

Many people have the desire to lose weight. More specifically, many people desire to losebody fat (BF). However, most of those people do not know how to go about it. They seeconflicting messages everywhere, from one fad diet to another, one person telling them onething about training and someone else telling them differently.

Those who are successful at fat loss know their body well and how it responds to differentaspects of nutrition and training manipulation. Those who do not know look to those who aresuccessful and try to emulate their methods. What everyone needs to remember is thateverything is individual. What works for one person may not work for another.

However, there are three keys to fat loss that apply to everyone:

1. Goal Setting

2. Nutrition

3. Exercise

Each key is important, and without one of those keys, whilst one may lose weight/BF for a time,they are less likely to keep that weight/BF off.

This article is going to discuss each key, and make suggestions on how to utilize themeffectively for fat loss.

Click Image To Enlarge. Those Who Are Successful At Fat Loss Know Their Body Well And How It Responds To Different Aspects Of Nutrition And Training Manipulation.

Key #1: Goal Setting

The first thing that you need to do, before you look at diet and exercise, is to set goals. Look atwhere you are now, and what you want to be. Your end goal can be whatever you want,because as long as you give yourself a realistic timeframe to achieve it in, you can achieveanything that you want!

Once you have set your long-term goal, then you need to set smaller goals - these are yourshort-term goals that will help you get to your long-term goal. Goals made should be SMARTgoals.

Specific: You must be specific in what your goals is - i.e. I want to lose 4% BF in 8 weeks.

Measurable: You must be able to measure your progress towards achieving your goal -i.e. %BF can be measured doing a 6-8 skinfold body composition test every week.

Adjustable: Your goals must be able to be adjusted if for whatever reason somethinghappens and they no longer become realistic for the period that you have set yourself.

Realistic: Your goals must be realistic - i.e. losing 4% BF in 8 weeks is realistic; losing 4%BF in 2 weeks is NOT.

Time-Based: You must set a time frame over which you want to achieve your goal; havespecific start and finish dates- i.e. I want to lose 4% BF in the period 13 July to 6September.

Click Image To Enlarge. The First Thing That You Need To Do, Before You Look At Diet And Exercise, Is To Set Goals.

Key #2: Nutrition

Once you have set your goal(s), the second thing you need to look at is your diet. Diet is themost important component to fat loss, comprising 80-90% of your success.

When you look at your nutrition you should think "diet", as defined by a diet plan that can onlybe sustained for short periods of time (i.e. low calorie or low carbohydrate diets). When youthink "diet", you should think lifestyle eating (i.e. your diet should be something that you caneasily maintain all year round, with the only thing you change about it being the amount ofcalories consumed, based upon your body goal).

Your diet plan should incorporate 6 principles:

1. Adequacy: Your diet provides enough energy and nutrients to meet your needs(Wardlaw & Hampl, 2007).

1. Balance: Not over consuming any single type of food (Wardlaw & Hampl, 2007).

1. Energy Control: You need to know what your energy needs are (i.e. maintenance),and allow for that; to ensure that you get the nutrients that you require withoutgoing in excess of your required calories, use foods that have a high nutrientdensity (Wardlaw & Hampl, 2007).

1. Nutrient Density: Select foods that deliver the most nutrients for the least energy(Wardlaw & Hampl, 2007).

1. Moderation: Moderating portion sizes; and consuming foods that contain high fatand sugar in moderation (Wardlaw & Hampl. 2007).

1. Variety: Eating a variety of foods day-to-day (Wardlaw & Hampl, 2007).

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Here are some tips on diet for fat loss:

First, you need to work out what your maintenance calories are (There are variousmethods and equations that you can use to calculate this; most take into accountcurrent body mass, height, and activity level). For fat loss you need to make sure

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that you are having up to 500 calories less than maintenance. Depending on howfast or slow you lose the fat you can adjust and tweak your calorie intake eachweek.

You Can Discover Your Maintenance Calories Using This Process.

Eat every 2-3 hours after waking. This helps keep the metabolism going throughout theday, as well as keeping insulin levels stable (you can see that 3 meals is simply notenough, even if they are in small portions).

Every meal should have complex carbohydrates (i.e. kumara, rice, oats, etc.), quality leanprotein (i.e. chicken breast, fish, tuna, salmon, lean beef, egg whites, etc.), and fibrouscarbs (i.e. vegetables, green ones in particular).

Do not avoid fat (except saturated fat and trans fats). You need fat in your diet, as fat playsmajor roles in energy metabolism and other parts of your body (Wardlaw & Hampl, 2007).Make sure to have at least 30-60 grams of good fats (i.e. flaxseeds or flaxseed oil, fish oils,peanut butter, nuts - especially almonds and walnuts, hempseed oil, olive oil, etc.) per day(i.e. this is ~2 tbsp of flaxseed oil or peanut butter) or 15-30% of your daily energy intake(Lambert, Frank & Evans, 2004).

Do not avoid carbs. You need at least 50-100 grams of carbs per day for your body toburn fat effectively and to provide the energy requirements of your brain and centralnervous system (Wardlaw & Hampl, 2007). A good guideline is to have at least 1 gram ofcarbs per kg of body mass per day as a minimum (Burke, 2006).

The only sugar needed on a regular basis is the natural sugar found in food; these aremostly found in fruit. Too much sugar plays havoc with insulin levels; you want these asstable as possible throughout the day. The best time to be having sugar is straight after aresistance workout, when the body is trying to replenish muscle glycogen stores (Burke,2006). Therefore, make sure that you have a protein shake with some simple sugar (i.e.fruit smoothie with ice and protein powder is great here) as soon as possible after yourresistance training (Lambert, et al., 2004; Tarnopolsky, 2006), and then a proper meal (i.e.including ~50 grams of complex carbs, ~30 grams of protein, fibrous carbs) about 30minutes after your post-workout shake.

Consume adequate protein, to prevent muscle loss and maintain a relatively high thermiceffect (Lambert, et al., 2004). Depending on your level of activity and sex, it isrecommended to have between 0.8-1.7 grams of protein per kg of bodyweight per day,with females requiring ~15% LESS protein than their male counterparts (Tarnopolsky,2006), or 25-30% of your daily energy intake provided by protein for muscle sparingeffects (Farnsworth, Luscombe & Noakes, Wittert, Argyiou & Clifton, 2003).

It has been proven that two servings of dairy per day help you lose more fat than if youavoid it altogether (DiSilvestro, 2007).

At a minimum your body requires 2.2-3.0 litres of water per day to cover its water needs.For those with higher energy outputs (Wardlaw & Hampl, 2007), good recommendation isto drink 4.5 litres (i.e. a galleon) of water per day. This will help keep your system clean.

Do not drink black tea or coffee. Try drinking green tea instead; it helps withthermogenesis, and is especially good if you take it one hour before doing cardio firstthing in the morning.

Do not drink alcohol. Alcohol has no nutritional value and is full of calories (Wardlaw &Hampl, 2007).

Minimize salt addition to food. Instead, flavor meals with herbs and spices (i.e. ginger,

cumin, cayenne pepper, curry powder, chilli powder, and garlic all help thermogenesis).

Eat most food as 'natural' as possible. This means fresh fruit and vegetables, meat, grains,etc. Try not to eat too much packaged food, as it is full of extra calories and sugar(Wardlaw & Hampl, 2007).

Most importantly, remember that it is OK to cheat every now and then. Actually the bodyneeds cheat meals. By throwing all the guidelines just mentioned out of the way andhaving a day where you eat what you want it helps not only your mind, but also inpreventing your body from going into starvation mode (i.e. where the body battles you tohold onto the fat as much as it can). If you prefer not to 'cheat', then add in 1-2 highercalorie days (i.e. go up to just above maintenance, or bulking, or even slightly higher), withthe extra calories coming from quality complex carbs.

Supplements should not be a big deal, as most fat loss can be done through simply eating theright food at the right time; and unless everything that you are doing is already done to ensurethe maximum results in the timeframe that you want to achieve it in, and then supplementationshould not be the focus. However, there are a few supplements that I think are important to anyregime.

Multivitamin: Although you should be eating as much of a variety of food as possible, inorder to meet the RDI/AI of most nutrients from actual food.

Creatine Monohydrate: Creatine helps the body to recover faster, as well as indirectlyaiding in increasing strength levels and lean body mass (Burke, et al., 2006; McArdle,Katch & Katch, 2007).

Flaxseed/Fish Oil: This is the good fats. Flaxseed or Hempseed oil is great with breakfastor in protein shakes.

Protein Powder: This just helps for the in-between meals, or after the gym, and to makesure that you get enough protein in.

Apart from these four 'staple' supplements, you do not need much else. You especially do notneed fat-burners or thermogenics; they are a waste of time unless you are already lean and arelooking for that 'extra edge' to lose the extra % BF (i.e. like a fitness competitor, etc.)

Click Image To Enlarge. Apart From These Four 'Staple' Supplements,

You Do Not Need Much Else.

Key #3: Exercise

You will lose fat by dieting alone, but not as effectively as you would using a calorie controlleddiet and exercise plan. If you just dieted, you would end up as a smaller version of yourself.

Exercise helps you to build muscle (which helps you to burn more calories and lose more fat inthe process), as well as helping you feel good about yourself, and providing a way to destress.The FITT and SOAP principles should be applied to your exercise program.

The FIIT principle:

Frequency: "The number of training sessions completed in a given time period" (Baechle,Earle & Wathen, 2000, p. 401).

Intensity: The level of exertion that you are training at (Baechle, et al., 2000) - i.e. if youare training for basic strength you will be using 80-90% of your one repetition maximum(Wathen, Baechle & Earle, 2000).

Time: How long the session lasts for (Baechle, et al., 2000) - i.e. resistance training shouldlast no longer than 45-50 minutes.

Type: What mode of exercise is being performed (Baechle, et al., 2000) - i.e. aerobic,anaerobic, strength, power, etc.

Click Image To Enlarge. Exercise Helps You To Build Muscle, As Well As Helping You Feel Good About Yourself, And Providing A Way To Destress.

The SOAP principle:

Specificity: Training you in a manner specific to producing the training adaptation or goalachievement desired (Baechle, et al., 2000) - i.e. you must be training for fat loss."Specificity also relates to the athlete's sport season. As an athlete progresses through the

pre-season, in-season, and postseason, all forms of training should gradually progress inan organized manner from generalized to sport specific" (Baechle & Earle, 2000, p. 394) -i.e. if you are an athlete your off-season would be general conditioning, progressing tostrength and power work, then speed, and eventually to sports specific exercises. "Themore similar the training activity is to the sport movement, the greater the likelihood thatthere will be a positive transfer to that sport" (Baechle, et al., 2000, p. 400).

Overload: "Refers to assigning a workout or training regime of greater intensity than theathlete is accustomed to. Without the stimulus of overload, even an otherwise well-designed program greatly limits the athlete's ability to make improvements. Overloadtraining principles ensure that the muscles involved in the selected exercises are thosethat the sport relies on and that the loads are sufficient to challenge the athlete to becomestronger, larger, faster, and more resistant to fatigue" (Baechle, et al., 2000, p. 394) - i.e. ifyou are training for strength, then if you do not consistently increase weights lifted duringresistance training, then you are not overloading the muscles enough to get stronger. It isonly when the body is consistently pushed that gains are made (McArdle, et al., 2007).

Adaptation: Training must be continually progressing via overload; otherwise [positive]adaptations can be lost quickly and performance can begin to decline, with fitness andconditioning sometimes returning to its initial state (Baechle, et al., 2000) - i.e. if there wasno periodization to your training and you perpetually did the same thing, then either yourbody would stop making adaptations and progressing.

Progression: "The intensity of the training must become progressively greater.Progression, when applied properly, promotes long-term training benefits" (Baechle, et al.,2000, p.394) - i.e. this is why you must change your training program every 4-6 weeks, toensure that you are providing new challenges and continually getting results.

The best exercise program for losing fat is one that includes weights, cardio (mostly in the formof high intensity training), and flexibility (to help your muscle flexibility and joints).

Click Image To Enlarge. The Best Exercise Program For Losing Fat Is One That Includes Weights, Cardio, And Flexibility.

Resistance Training:

If you are a beginner, you can start off with 2 days per week (Faigenbaum & McInnis,

2003). Otherwise, I would recommend a 3 or 4 day split. Each body part should be trainedonce a week; this gives it plenty of time to recover before the next training session. Forexample, Monday: Legs & Abs, Tuesday: Chest & Back, Thursday: Shoulders & Traps,Friday: Arms & Abs. (You only need to do Abs twice a week; it works the same as anyother body part).

Exercises that you should be doing are multijoint, compound exercises, as they use morethan one muscle, and are the most effective for not only building muscle, but also inburning fat, because they are recruiting more of your body to perform the exercise(Heyward, 2006) than isolation exercises (these are a waste of time unless you are lookingfor a pump close to competition).

The best compound exercises that you can do are the squat and the deadlift, as they usepretty much every muscle in your body (Baechle, et al., 2000). Other compound exercisesthat are good to include are the bench press, shoulder press, pullups, dips, and calf raises(the only isolation exercise that's really good).

You should be doing at least 2 exercises for each muscle group, with 4 sets of 6-10 (evenup to 12) reps per exercise, with 1-2 minutes recovery in between (the shorter therecovery, the lighter your weights will possibly be, which will give you a 'cardio' workout aswell).

Be sure that you always use good form for every exercise; otherwise you are puttingyourself at risk for injury. All reps should be controlled and with good form. It is not abouthow much you can lift, but how well you lift. You will get stronger as you keep at it(although maybe not so much when trying to lose fat, but this depends on the individual).

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You should never spend longer than 45-50 minutes in total lifting (i.e. your session shouldtake that long from the time you walk in to the time you walk out, excluding if you do awarm-up - and this is strictly your own preference); otherwise you become too catabolicand can end up losing muscle.

You also need to change your weights program around slightly every 4-6 weeks, just sothat your body does not get used to it and stop adapting (Epley, 2004). This can be aslittle as changing the order of exercises in a session or the number of sets and/or reps thatyou do for an exercise (and it only needs to be one exercise changed at a time, smalladjustments over the weeks).

Here's a sample circuit plan for a beginner. This is a very basic routine, designed to getyou 'used' to resistance training and condition your body for it, building a base to work on,whilst also targeting your goals (Aaberg, 1999). After 4-6 weeks you will need to changeyour program.

Do an easy 10 minute warm-up. Select weights that you can do for said reps on eachexercise (but not too much more), and use these for the entire session.

Complete exercises in order from 1-8, with minimal recovery (ideally it should be moving

from one exercise to another; but since you are a beginner 30-60 seconds will be ok). Atthe end of one set (i.e. 1-10) rest for 1-2 minutes, and then repeat. You can increase to 3sets after 2-4 weeks (or as you see fit). Stretch full-body for 5 minutes after session. Thisshould take ~45 minutes in total.

Every week your weights should increase (i.e. not on all sessions, but keep weights thesame for a week, and increase as you can for the next week's sessions), so that you keepchallenging your body.

Beginner Fat Loss Workout Program:

Barbell Squats: 2 sets of 12 reps

Romanian Deadlifts: 2 sets of 10 reps

Standing Calf Raises: 2 sets of 15-25 reps

Pullups: 2 sets to failure

Pushups: 2 sets to failure

Dumbbell Shoulder Press: 2 sets of 12-15 reps

Dips: 2 sets of 12-15 reps

Crunches: 2 sets of 50 reps

Get A Printable Log Of Beginner FatLoss Workout Program. 

 Printable Page  PDF Document

I highly recommend getting a personal trainer if you are a beginner, so that you can beshown the correct technique (very important) for each exercise.

Personal trainers can be there with you for your first few sessions, to determine startingweights, as you get acquainted with resistance training. They also provide motivation,support, and a source for accountability. Here's a sample resistance plan for a moreexperienced lifter.

Click Image To Enlarge. Personal Trainers Can Be There With You For Your First Few Sessions As You Get Acquainted With Resistance Training.

This is just a basic sample program. You may want to do a different split - i.e. push/pull, orupper body/lower body etc.; whatever suits you.

Advanced Fat Loss Workout Program:

Day 1: Legs And Abs

Barbell Squat: 4 sets of 8-10 reps

Barbell Deadlift: 4 sets of 6-8 reps

Standing Calf Raises: 6 sets of 6 reps

Crunches: 3 sets of 10-15 reps

Hanging Leg Raises: 3 sets of 10-15 reps

Get A Printable Log Of Day 1: Legs AndAbs.

 Printable Page  PDF Document

Day 2: Chest And Back

Barbell Bench Press: 4 sets of 8-10 reps

Chin-Ups: 4 sets to failure

Incline Bench Press: 4 sets of 8-10 reps

Bent Over Barbell Rows: 4 sets of 8-10 reps

Get A Printable Log Of Day 2: Chest AndBack.

 Printable Page  PDF Document

Day 3: Shoulders And Traps

Military Press: 4 sets of 10 reps

Side Lateral Raises: 4 sets of 10-12 reps

Rear Delt Raises: 4 sets of 10-12 reps

Dumbbell Shrugs: 4 sets of 8-10 reps

Get A Printable Log Of Day 3: ShouldersAnd Traps. 

 Printable Page  PDF Document

Day 4: Arms And Abs

Dips: 4 sets to failure

Close-Grip Bench Press: 4 sets of 6-8 reps

Barbell Curls: 4 sets of 8-10 reps

Incline Dumbbell Curls: 4 sets of 8-10 reps

Crunches: 3 sets of 10-15 reps

Hanging Leg Raises: 3 sets of 10-15 reps

Get A Printable Log Of Day 4: Arms AndAbs.

 Printable Page  PDF Document

Cardio:

Whilst long, slow cardio burns calories, you require long periods of time to do it. Someeven recommend doing two hours of cardio a day, or double cardio sessions, to lose fat,but it's simply not necessary.

The most effective way to burn fat through cardio is to do either:

Interval training

Cardio at a higher intensity (i.e. just going out and running as fast as you canover a certain distance, instead of 45 minutes at a 60% max heart rate).

Forget about the 'Fat Burning Zone'; it does not matter what fuel you use during cardio, asyour body will burn other substrates during the rest of the day (i.e. if you burn fat duringcardio it will use carbs the rest of the day, and vice versa) (Norton, 2005).

If you feel that you need to do more cardio, then you can do brisk walks every other day,or perhaps a run (but no more than 30 minutes; after 30 minutes of running you are verycatabolic and are likely to lose muscle, which you do not want happening). Skipping, stairsprinting/running, or rowing, are the next highest calorie burners after sprinting.

RELATED VIDEO: Your 12-Week Daily Video TrainerThursday, Week 10: Focus On Cardio!

Kris Gethin is your own Daily Personal Trainer! Today we will discuss the reason for cardio andwhy it is necessary to follow the plan exactly.

Watch More From This Series Here.

Flexibility:

Stretch for 10-20 minutes per day, preferably after you have done either cardio or weights,while your muscles are still warm, as this decreases the risk of injury. Stretching makessure that you can move more freely and easily and helps elongate the muscles, ligaments,and tendons (Aaberg, 1999; Liemohn, 2003).

Remember that when it comes to exercise more is not always best! You want maximal

4:35

results for minimal time. You also need to remember that some of this is experimental, andabout finding what works best for you, since everyone is different and responds differentlyto different exercise programs.

Click Image To Enlarge. Stretching Makes Sure That You Can Move More Freely And Easily And Helps Elongate The Muscles, Ligaments, And Tendons.

Conclusion

The first step to successful fat loss is to set a goal. Your goal should follow the principles ofSMART goal-setting. Once you have set your goal, then you need to look at your nutrition.

Your diet should be individualized for you, to ensure that you get the results that you want inthe timeframe that you want them. Your diet should follow the principles of adequacy, balance,energy control, nutrient density, moderation, and variety.

The last piece of the fat loss puzzle is exercise. Your exercise program should follow the FITTand SOAP principles; and include resistance training (2-4 times weekly), cardio (predominantlyin the form of high intensity sessions), and flexibility (to aid your joints and muscles).

As long as you are eating right for you for fat loss, doing weights 2-4 times per week, doingcardio 3 or more times per week for 12-30 minutes per day (depending on the intensity; thehigher the intensity the shorter you do it for!), and allowing your body to recover (this is veryimportant; if you do too much, then your body will not be able to recover properly and you willnot get the results you want, since your body only adapts and gets results in the recoverytime!), then you will successfully lose fat!

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References:

1. Aaberg, E. (1999). Resistance training instruction: Advanced principles andtechniques for fitness professionals. United States of America: Human Kinetics.

Baechle, T. R., Earle, R. W. & Wathen, D. (2000). Resistance Training. In T. R. Baechle & R.W. Earle (Eds.). Essentials of strength training and conditioning (2nd ed.) (p. 395-421). HongKong: Human Kinetics.

Burke, L. (2006). Nutrition for recovery after training and competition. In L. Burke & V.Deakin. (Eds.). Clinical sports nutrition (3rd ed.). (p. 415-453). NSW, Australia: McGraw Hill.

Burke, L., Cort, M., Cox, G., Crawford, R., Desbrow, B., Farthing, L., Minehan, m., Shaw, N. &Warnes, O. (2006). Supplements and sports foods. In L. Burke & V. Deakin. (Eds.). Clinicalsports nutrition (3rd ed.). (p. 485-579). NSW, Australia: McGraw Hill.

Epley, B. (2004). The path to athletic power: The model conditioning program forchampionship performance. United States of America: Human Kinetics.

Farnsworth, E., Luscombe, N. D., Noakes, M., Wittert, G., Argyiou, E. & Clifton, P. M. (2003).Effect of a protein, energy-restricted diet on body composition, glycemic control, and lipidconcentrations in overweight and obese hyperinsulinemic men and women. Am J ClinNutr, 78(1), 31-39.

Heyward, V. H. (2006). Advanced fitness assessment and exercise prescription (5th ed.).United States of America: Human Kinetics.

Kennedy, D. (October, 2001). Guerilla cardio: Wage war on that ornery abdominal fat withthis militant 4-minute aerobics alternative! Muscle Media, 55-61.

Lambert, C. P., Frank, L. L. & Evans, W. J. (2004). Macronutrient considerations for thesport of bodybuilding. Journal of Sports Medicine, 34(5). (p. 317-327).

Liemohn, W. (2003). Flexibility and low back function. In E. D. Howley & B. D. Franks (Eds.).Health fitness instructor's handbook (4th ed.) (p. 145-160). Hong Kong: Human Kinetics.

McArdle, W. D., Katch, F. I. & Katch, V. L. (2007). Exercise physiology: Energy, nutrition, andhuman performance (6th ed.). USA: Lippincott Williams & Wilkins.

McInnis, K. J. & Faigenbaum, A. (2003). Assessment of muscular fitness. In E. D. Howley &B. D. Franks (Eds.). Health fitness instructor's handbook (4th ed.) (p. 129-143). Hong Kong:Human Kinetics.

Norton, L. (2005). A unique combination of science & experiment-based pre-contestadvice. Retrieved 16 June, 2009, from http://www.bodybuilding.com/fun/layne36.htm.

Tarnopolsky, M. (2006). Protein and amino needs for training and bulking up. In L. Burke &V. Deakin. (Eds.). Clinical sports nutrition (3rd ed.). (p. 73-111). NSW, Australia: McGraw Hill.

Wardlaw, G. M. & Hampl, J. S. (2007). Perspectives in nutrition (7th ed.). Mc-Graw Hill: NewYork, New York, USA.

Wathen, D., Baechle, T. R. & Earle, R. W. (2000). Training variation: Periodization. In T. R.Baechle & R. W. Earle (Eds.). Essentials of strength training and conditioning (2nd ed.) (p.395-421). Hong Kong: Human Kinetics.

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