7 Tips for Fat Loss

Craig Ballantyne

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Cardio is not the best fat loss workout. To lose fat, you have to boost your metabolism and burn fat while you rest. Strength and interval workouts help you shed fat the best.

Here are 7 fat loss tips, one for each day of the week. This will be a big week coming up for you, right? With these instructions, you'll lose fat and gain a little more muscle if you want. Remember, take baby steps each day to healthier, lifelong habits and you'll burn fat.

Here's your guideline to stick to those goals. . .


Do a strength and interval workout. Strength training and interval training boost your metabolism after exercise. Something that cardio doesn't do very well at all. That's why strength and interval workouts burn fat better.

"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do strength and intervals 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends, " says Billy Williams.


Do 30 minutes of activity. Do something fun. Walk the dog. Walk with your spouse. Do some yard work. Run some errands. Whatever you do, don't feel like you have to do a cardio workout in the gym.


Do another strength and interval workout. You can do these at home with only a dumbbell, a bench, and an exercise ball. No fancy equipment or expensive gym memberships needed.


Have fun with another 30 minutes of activity. After, review your liquid calorie intake. Take note of how much alcohol, juice, soda, and other sweetened beverages you drink each week. Then make plans to reduce your liquid calorie intake. Substitute no-calorie beverages such as Green Tea or filtered water.


Finish the week with another strength and interval workout. Try a new low-glycemic vegetable today such as squash, a yam, green beans, or spinach. The more vegetables you eat, the leaner you will get.


Meet a friend for 30 minutes of activity. Then have a healthy lunch with your friend and swap stories and tips about how to stay on track each week. Give each other social support.


Start your day nice and early with 30 minutes of activity followed by your planning, shopping and preparing. Pick up extra vegetables at the grocery store and commit to trying a new lean protein source.

There you go. Seven fat loss tips for the week so you lose weight and burn fat all week long. Stay lean!

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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.


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