All of the stories in the media make fat loss sound more complicated than it is. The way certain diets are marketed often complicates weight loss also. Sometimes searching for more information online and running into a million different opinions can complicate weight loss.
Let’s take a step back and simplify. Take a deep breath, here comes reality: Most of the time, if someone isn’t getting results, they are simply eating too many calories. Eating too many calories will ruin the results of even the best workout program.
One of my favorite people to listen to when it comes to fat loss, Neal Spruce founder of Apex Fitness Group, said this –
Calories in, Calories out
You must come to accept the factual calories in and out aspect of weight management; otherwise, there’s no point in trying to solve for the motivation aspect. Repeat after me: if you’re overweight, it’s not because of your age, it’s not your thyroid, it’s not menopause, it’s not because you don’t eat enough, it’s not your parents’ fault, it’s not the number of fat cells you were born with, it’s not that you don’t do your aerobic work in your target heart range, it’s not high fructose corn syrup (HFCS), it’s not that you weren’t breast fed, it’s not your medication, it’s not your hormones, it’s not sugar, it’s not trans fat, it’s not saturated fats, it’s not carbohydrates, it’s not because you eat after 7:00PM, it’s not because you had a baby, it’s not because you eat the wrong glycemic foods, and, no, it’s not the fast food industry’s fault if you are overweight and don’t like it...
…So let’s get past the calorie piece and all the misinformation and boil it down to one simple sentence you can apply to your life right now: “I won’t think about anything else except eating fewer calories than I burn until I reach my goal.” Say it again! “I won’t think about anything else except eating fewer calories than I burn until I reach my goal”.
That’s what I like about Neal, he doesn’t mess around.
It’s really a pretty simple game we are playing.
Here is your four step plan to get you 99% of the way to your goal:
1.) Eat less calories. Keep an online food log. Trust your scale and how you fit in your clothes to tell you how accurate your food log is.
2.) Eat good food. You know what is good food, and you know what is bad food. Eat less bad food.
3.) Do short, high intensity cardio.
4.) Do an intelligent strength training workout a few times per week.
5.) Drink lots of water. Don’t drink anything that isn’t water.
If you are a girl just doing those four things will take you from 30% bodyfat (below average) all the way to 21% bodyfat (pretty damn hot). For a guy that would be like going from 20% bodyfat down to 12% bodyfat.
Getting lower than that it gets a little more interesting. If you want to get really rockstar lean, you’ll have to periodize your workouts (your workout goes through different cycles, like seasons) and you’ll have to eat even cleaner. But that’s it. It’s not rocket science.
Don’t over complicate things.
Here is some wisdom from one of the best workout articles of all time, written by my friend Dan John:
"When things go wrong, simplify."
Usually, when we aren’t getting the results we want, we complicate things to the point of insanity. That, of course, makes it worse.
When things go wrong, that’s actually the time to get back to basics.
Focus on the few simple keys that make everything work. (steps 1-5 above) Ignore everything else.
By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds
Josh is one of the five fat loss experts in The Ultimate Fat Loss Answers
Josh is a fat loss expert, a kettlebell instructor and personal trainer in Denver, Colorado. Josh helps fit women lose stubborn fat.
Josh is a National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT) and Performance Enhancement Specialist (NASM-PES), and currently studying the Corective Exercise Specialist (NASM-CES) course.
© Joshua Hillis 2007
Thanks for that timely reminder. It’s sometimes easy to lose track of the basics.
I have some questions, though. You say to get to rock star level, you need to periodise your workouts. What does this imply exactly? Does it mean change the routine, and keep the HIIT vs resistance traning ratio constant? Or change the HIIT vs resistance ratio? How frequently should there be a change?
And should the diet change also? How should it change? Low carbs vs. low fat, or “high cal/bulking up” periods vs. “low cal/cutting back” periods? Should this cycle coincide with the workout cycle?
Lots of questions, I know, but any answers would be greatly appreciated. Thanks in advance!
Dear Josh,
I was directed to your site by a friend and work out buddy who read a blog entry of mine about my experience with circuit training.
While Im not a professional athlete, I have read tons of material on the internet and otherwise and wasnt expecting to find anything great on your site.
However, after having read three of your articles, I can quite honestly say you really know what you are talking about. Thank you for this amazing treasure trove. More than anything I like your philosphy of training. Simple is always more effective than complicated!
Hi Merops!
The workouts should change every 4-6 weeks. The more advanced someone is, the faster it should change. if you’re working pure strength one month, you’d work strength endurance the next. Cycle through different adaptations.
To everything there is a season.
The interval training should cycle also. Play with differet sprint intervals, and different rest intervals. Different modes (swiming, biking, hill sprints, rowing machine, ect.)
Hi Sandilya!
Thank you so much for the kind words! I’m stoked you like my articles!
Hey you! 30% body fat isn’t average… (well, maybe for us fattie Americans) according to the charts I’ve seen (http://www.bmi-calculator.net/body-fat-calculator/body-fat-chart.php) like that one) it’s at the high end of “acceptable”. I just got measured this week and I’m at 20%. I’m still not quite satisfied- I’m getting there. My stomach is my weak spot and I still feel a bit soft in that area. I guess I am one of those people who won’t look sickly at 18% :-
30% is definitely not good.
When I said “below average” I meant worse than average.
Sadly, it’s pretty common.
Most women will be really stoked to be somewhere in the 16-22% range.
Josh,
Wow, thanks again for such a fresh and insightful way of looking at the whole diet craziness that’s out there right now.
I completely agree that people and compaines overcomplicate everything when it comes to losing fat.
Most people just want to lose belly fat, or just fat in general and end up resorting to really intense, restricitve, or fad diets.
It really is as simiple as you say in this post.
I hope that more people start realizing the power behind simiplicity.
Thanks!
-Sean
Thanks for this great advice, Josh. It makes me want to slap people when they complain that their workouts are helping, and then they turn around an stuff a double-pounder down their throat. All these fancy diets and pills are ridiculous. People are so lazy and just want the easy way out, but the whole point of fitness is to be strong and motivated. Eat healthy, exercise. DUH. If I can do it, ANYONE can do it!!!
Hey Josh,
I couldn’t agree more with number 3, I’m a HIIT addict.
In fact, I’ve been experimenting with a whole new HIIT technique that I love, and I’m getting even better results so far.
Check it out and let me know what you think:
http://www.fitbuff.com/new-hiit-training-technique-not-the-same-ol-sh-hiit/
Getting all the right information for losing unessary fat is key to designing a good eating plan. Losing fat is very scientic and is directly related to our specific body types and metabolism. I have spent alot of time just getting my body on the best eating plan that suits me and works well.
Hi i found this page today in google thks a lot
Agreed. There is too much hype surrounding weight loss due to it being such a profitable marketplace. But really, the basics work and you don’t need to look any further. Get the basics right and be persistant. That’s it.
This is a great post. Strange how people complicate everything. Just look how animals live in the wild: they eat their biologically correct diet (ie natural unprocessed foods), use their bodies in short intense bursts( ie exercise), drink only water( you don’t see a deer going thru a Mcdonalds drive thru getting a coke right?) and they are never overweight or suffer from all the chronic diseases we humans do.
Hi Josh. I’ve learned so much from reading your blogs recently & wanted to first say thanks! I came across your site when trying to figure out how to lose that stubborn fat (in my case it is about 8 lbs) & started doing circuit training after reading your info. I was wondering if you could help me with a custom routine using the things I have at home? Currently, I am rotating between jump rope, walking lunges with 10 lb dumb bells, body weight jump squats, jumping jacks, v-ups, kick backs, curls, dumb bell swings (my new fave!),and crunches on a stability ball. I’d like to know what order and how long to do each of these, what combination, and/or any ideas for other exercises I could add in using the ball, dumb bells, and jump rope or my own body weight. I should also add that I’m 28 yrs old, 5’4″, 143 lbs (lost 32 lbs in the past year) and started out doing mostly cardio (jogging…also have a treadmill at home) but I still have problem areas in thighs, buttocks and some saggy skin on my lower stomach from having a child that I’d really like to tighten up. I also have a gym membership and try to do heavy weights there once a week but don’t always get much time as a single mom. Any info you can give is much appreciated! Thank you!
I have tried so many diet programs without success and nearly gave up, and then I bought and tried Fat Loss for Idiots. It is a no-nonsense approach that really worked for me!
Wow. Amazing article. Very interesting topic and article i loved reading your post thanks for sharing this is very useful.
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