8 Fat Loss Rules

If your goal is to reduce body fat, here are 7 Rules to follow….

  1. Water- You need to drink a lot of it! It helps flush out the fat. Every time you feel the urge to drink something, make it water… the more the better. Added calories from sugary drinks, whether it be a soda, energy drink, etc… calories add up and sugar turns into fat! Sometimes you think you’re hungry when al it is, is thirst or dehydration. Minimum of half your body weight in ounces.
  2. Mix it Up– To make your body change the way you want it to, you must constantly change it up. Apply new and challenging stimuli. Keep your muscles guessing. HIIT Training is great for this. Cardio Intervals and Weight training. Variety is key.


  1. Stick with it! Staying consistent is the most important thing you can do to ensure results. To see results in any area of your life, you must stay consistent and focused. You will get incredible results, but you have to do your part. Maximum results in an efficient manner.


  1. Intensity– Comfortable but Challenging- These are the keywords to follow. By working out at a higher level of intensity, you are burning more calories overall. Higher intensity training provides greater cardiovascular conditioning which also aids in increasing lean muscle tissue.


  1. Quality over Quantity: Proper form. It is not how much you lift, it is how well you lift. I believe in bringing some of the Pilates principles into the weight room. What constitutes proper form and technique? Precision, Concentration, Control, and Breath.


  • PRECISION– When you are starting out, go through the exercise slowly to introduce the movement to the muscle. Let the muscle adapt and memorize the movement, then you can progress to heavier weights and faster completion.
  • CONCENTRATION– Connect your Mind to the Muscle. Concentrate on what you are doing and the specific muscle you are training. Visualize the muscle growing with every repetition. Do not let your mind wander to your day and all the tasks you need to accomplish.
  • CONTROL: Maintain control and focus on every aspect of every move you make during your workout. It will allow you to maximize your results
  • BREATHE– It is important to breathe properly with each repetition. Exhale on Exertion. Breathing is essential in keeping your blood pressure steady. It also promotes slow, controlled movements, which as stated earlier, maximize your results. So, connect the breath to the movement. You will naturally boost your concentration and focus on your form.
  1. Eating Protein and Less of certain foods and more of others: Burning Fat requires you to eat differently. That means not eating what you want whenever you want! One of the best foods you can eat to get rid of fat and gain lean muscle is protein.  Lean meats such as Chicken, Turkey, Lean beef, eggs, low-fat cottage cheese, plain Greek yogurt, whey protein powder, Quinoa, legumes, lentils, edamame, tofu. Eating protein at every meal/ snack gives you lean muscle building fuel to help you burn stored body fat. Eat less unhealthy, processed food.
  2. Get your Rest- Getting proper rest is critical. If you want to lose weight once and for all,  you have to make sure you are getting enough rest. It will not only help you lose weight, it will give you energy for your workouts and improve your overall health. Lack of sleep can lead to hunger and cravings. Less sleep decreases our growth hormone levels. Growth hormone is a protein that help regulates the body’s proportions of fat and muscle in adults. Less growth hormone makes us lose the ability to lose fat and grow lean muscle.  Lack of sleep can also release cortisol, a stress hormone that promotes abdominal fat and makes us feel hungry when we are not.
  3. Have a Rest day- whether it be an active rest day or a complete rest day, balance is key!

Listen to your body. An active rest day could be a walk around the block.