8 Steps to Faster Fat Loss, Tighter Body and Abs

Start burning body fat faster---no more excuses or wasting time. Start shaping your body and losing fat and weight for good. Hard, smart training and disciplined eating will give you the kickstart you need to continue changing your body. This is not a quick weight loss gimmick. You must keep working.


Don't you want your healthy, lean body? Make it happen!

Here are some common body fat areas that are sometimes hard to lose: belly fat, butt/hips/thighs fat, low back fat and upper back arm fat.

Any of those fat areas sound familiar? I think we all have dealt with one or more of those stubborn fat areas. Do you know what to do about it?

First, stop wasting money on fitness gadgets. You don't need them to burn fat and lose weight. Second, don't spend any more money on fat loss and weight loss pills. You don't need those supplements either. And finally, forget about quick weight loss programs. They don't work long-term and that's why they are called quick.

Here are 3 general tips to faster fat loss:

1. Start a healthy meal plan filled with whole, natural foods. Fruits, vegetables, lean meats, nuts and low-fat diary products fit the bill. Severely limit sugars, fast foods, processed foods and foods in a box or bag.

Base your daily caloric intake on your basal metabolic rate, your daily activity and your goals. This way, you won't eat too much or too little (severe calorie restriction).

You need to maintain a caloric deficit on most days to burn fat and lose weight consistently.

2. Drink only water and unsweetened drinks most of the time. Drink about half your body weight in ounces every day. So, if you weigh 150 pounds, drink at least 75 ounces of water every day. This will improve your health and help with weight loss.

3. Start building muscle mass and burning fat at the same time. You must change your body's composition to more muscle and less fat. This will speed up your metabolism and help you burn more calories every day.

You don't need to be a body builder but you need to burn the fat (to an acceptable body fat percentage) on your body and build muscle mass.

And, you must do more than cardio exercise to change your body's composition. "Cardio only" will not lean out your body.

Your body will also shrink because muscle takes up less space than fat. Over time, you will begin to lose weight and the weight will stay off.

If you have stubborn fat areas like lower ab fat, you can do extra strength exercises on cardio days to address those areas. Aim to burn total body fat first and local area fat second.

Here are 5 proven training tips to give you faster fat loss results:

1. Superset strength training burns fat better than traditional strength training. Pair two non-competing exercises such as bench press and dumbbell rows, completing each exercise back to back without rest. Another good pair to superset would be squats and standing shoulder press.

Supersets allow you to do more work because one muscle group can rest while you work the opposing muscle group.

2. Tone your body better and faster with explosive strength training. This type of training will burn fat and tone your body like never before.

Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters. Your body should have the needed stabilization and strength before beginning explosive lifts.

Especially at the start of the lift, explosive lifting can be done for exercises like bench press, push ups, leg press, shoulder press and calf raises.

3. Do interval cardio sessions instead of long cardio sessions. All it takes is 20 minutes of intervals on the treadmill, grass or stepmill (non-machine cardio will give you faster results). This method will burn more fat than doing 60-minute cardio sessions that wastes away your muscle mass.

4. Circuit bodyweight cardio sessions are very effective fat-burners. Combine 4-5 bodyweight strength exercises, 8-10 repetitions each. Do this circuit 2-3 times and the fat will burn off your body.

5. Jumping exercises really burn the fat and tone your body, especially if done at full speed. Squat jumps, pike jumps, side-to-side hops, front-to-back hops, jump rope, jumping jacks and box jumps will all get the job done. Its important to learn proper jumping and landing techniques to avoid injuries.

Look forward to a great bodybuilding year in 2014!


Get your FREE DOWNLOAD, "Fat Burning Foods, Spices and Meals," and start eating better, burning fat, losing weight and building the lean body you want and need!

Mark Dilworth, BA, PES

About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

My Amazon Page