It sure won’t be another routine without anything to show for it. This time we want to see the muscle, and, for the muscle to show, the fat must go out the window.

Jamie Costello, the director of fitness at Pritikin Longevity + Spa says, “To lose fat, you have to create a calorie deficit.”

A calorie deficit means you’re burning more calories than you are consuming. When it comes to losing body fat, you need to burn more calories than you eat, and that takes hard work.

You need to stick to your workout routine, increase the time you spend exercising and cut out fatty foods. We are here to help you do this and sticking to these rules will bring amazing results over time. Here are the tips you need to stay fit, lose fat and see that muscle.

Burn Calories

The good news is that you can burn fat without working in the fat-burning energy system.

If you’ve ever stepped on a cardio machine (an elliptical, for example), you may have noticed the meter on the dashboard illustrating your training zone (say, warm-up, fat-burn, cardio and peak heart rate). Fat-burn is on the lower end of the effort scale — we burn fat even during sleep. So, it’s not necessarily the ideal training zone for fat loss.

“People mistakenly think that if their goal is to lose fat, then they should train in this fat-burning zone, the problem is, you’re still not burning very much. It’s your total caloric expenditure that’s most important — not the type of fuel source you’re using at any given time.” Thismeans, if you opt for high-intensity interval training level, then you’re burning more energy overall — even if less of that energy comes from fat as the fuel.

Walk more often

The body’s metabolism can be increased by just walking up to 24 hours post-exercise, according to a report from the American College of Sports Medicine.

Often, the little push you need is to get up and walk, and with a little bit of walking here and there, you’re sure to achieve maximum results

Walking has an impact, even though it looks like it takes less energy to do. Undertaking huge gym sessions alone don’t burn off the excess calories. Walk for at least 30 minutes a day. Get hold of a pedometer to help track your number of steps. You can gradually increase your number of steps on a daily basis by increasing the walking distance.

Resistance training

Exercises like sit-ups and crunches are not going to get you the muscle you want to see. It’s advisable not to focus on getting a six pack, but on dropping pounds in general. Ab exercises are only going to waste your precious time because they don’t give you the results you want, nor do they burn fat.

Resistance training entails the use of external resistance to build muscle. Examples include push-ups, bench press or bicep curls. Resistance training happens through catabolism or tissue breakdown and then by anabolism or tissue repair.


It is interesting to know that the heavier person who sleeps more also burns off more calories. To calculate the number of calories burnt, simply multiply the number of hours of sleep with the average rate with every pound of weight. An average person burns about 0.42 calories per pound per hour during sleep. A 150lb person burns about 63 calories per hour. Calories burned are determined by a person’s weight and the number of hours slept.

It is important to have a good rest after those heavy work out sessions in order to lose fat. Sleep deprivation causes your body to not properly use its insulin.

HIITing it hard

To get good physical results from training, you have to change your training routine. HIITing it hard has to be achieved.

Humans are creatures of habit, it’s easy for us to become pros in things we do over and over again, but in the world of exercise, things are different. If you want to see the changes in your body and make real progress, you’ll need a change every now and then.

HIIT training can help you get the maximum results that you are looking for. So, it’s time you HIIT it hard.

HIIT stands for High Intensity Interval Training. It involves short sessions with high bursts of activity accompanied by periods of rest. This process is really effective for muscles of the type 2 twitch type. This kind of training requires a maximum of 3 days per week. This workout ensures that more calories are burnt 24 hours after a session.

Being diligent and truthful to yourself is the way to go. It might take time before you start seeing the results you desire, but don’t lose hope. Make sure you eat a clean diet, cut down on the carbs and eat more protein.

Get started

You can keep coming back to our page for more fitness tips that can help you in your daily workout sessions.


Anderson C.H (2018) 8 Benefits of High-Intensity Interval Training (HIIT)

Bornstein, A (2018) Why Sleep Is the No. 1 Most Important Thing For a Better Body Shape Magazine []

Crevelling, M (2018) The Best Workouts for Reducing Body Fats []

The Editors of Prevention (2018) 8 Most Effective Exercises For Weight Loss []

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