Achieving Fat Loss

By Yuri Elkaim

Many of us want to lose weight and achieve fat loss. Thankfully there is a range of exercises you can do to help you achieve your fat loss goals.

Achieving Fat Loss

The first thing to remember when you are trying to lose weight and achieve fat loss is that you need to burn more calories than you consume. For example if you need 2000 calories a day and between food and exercise you have a balance of 2000 calories, you weight will stay the same. If you have a balance of 2500 calories, you will start to gain, especially if you are constantly over at the end of the day. But, if you have a calorie balance of 1800 calories each day you will start to lose weight.


If you are trying to lose weight and create fat loss, aim to reduce your daily food calories by 200-500 a day. This can be as similar as eating a smaller serve at lunch or dinner, swapping reduced fat milk for non-fat milk and swapping a regular soda for water or diet soda. Also try to increase your exercise calories by 200-500 a day. This can be as simple as a 30 minute walk at lunch time or walking to and from the bus stop before and after work.

Cardio For Fat Loss

Cardio exercise is a great way to burn fat and lose weight. While any exercise is beneficial to your health and will burn calories to help you lose weight, if you really want to achieve your fat loss goals, you should try to add some high intensity cardio to your workouts. High intensity cardio helps to raise your metabolism for longer after exercise and can help you to burn calories for up to 8 hours after your exercise session. Even just 4-5, 20 second bursts of high intensity exercise during a 30 minute workout is enough to help kick start your body’s fat loss abilities.

Resistance Training For Fat Loss

Resistance training is one of the best things you can do if you are looking to achieve your fat loss goals. Resistance training builds muscle and the more muscle you have, the more calories you will burn throughout the day. The more calories you burn, the more fat you will burn too. As an added bonus, complete your resistance workout before your cardio workout to force your body to use your fat stores as an energy source during your cardio training.

While the journey to achieving fat loss can be a long one, by incorporating the tips above to enhance your fat loss ability and achieve your goals.

[Ed. Note: Yuri Elkaim is a leading fitness and fat loss expert, certified kinesiologist, registered holistic nutritionist, and the strength & conditioning coach for the men’s and women’s soccer programs at the University of Toronto. Yuri’s ‘Amazing Abs Solution’ will give you the diet and exercise tools you need to get the abs you’ve always wanted. To get started click here.]