How to Lose Fat in 200 Words or Less…

The elevator door opens, an old friend walks in, takes one look at you and says, “You look great! How did you lose all that weight?” Thanks… but where do I start?

[Mirror mirror on the elevator wall - who's the thinnest one of them all?]

Do you talk about all the different fat loss programs you’ve tried?

Do you whip out your food journal?

Do you talk about the things you’ve changed in your diet or the new body weight exercises you do in living room?

You have an elevator ride of approximately 30 seconds so forget the small stuff and focus on the weight loss strategies that make the biggest difference.

<— start the word count –>

Restrict Those Calories

Yes, many publications and blogs alike will tell you to first figure out how many calories your body is currently using with complex calculations and mathematical formulas.

Here’s an easier formula: subtract 500 calories today.

You could be eating a healthy and proportional mix of carbs, protein, and fat and still be on the wrong side of total calorie line.

Do Interval Cardio

Using the cardio equipment of your choice (treadmill, eliptical, whatever…), warm-up for five minutes, then work at your best all-out effort for one minute. Afterward, slow down to an easy pace for two minutes.

That’s one interval.

Perform four total intervals like described above. Do interval training three times per week.

Build Muscle

Fat is burned in your muscles, so the more muscular work you can do, the more fat you stand to lose.

Lift weights or do bodyweight exercises three days per week: Each workout, pick three lower-body exercises (go with variations on the squat, lunge, and deadlift) and three upper-body exercises (try presses, chin-ups, and rows) and pair them together-one lower-body followed by one upper-body.

Alternate the exercises, performing three sets of 12-15 reps for each exercise and resting one minute between sets.

<— end of word count –>

Elevator door opens and you each bid each other a farewell and best wishes to future endeavors. And for those of you counting, that was 200 words on the button!

I kept the interval cardio part very brief to prove a point BUT to really appreciate interval training I highly suggest you take two minutes and head over to our fat loss programs review section and read about Turbulence Training.

Don’t worry – it’s a program that’s well suited for all of us who can’t find any more time in their day for exercise.