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01.06.2015
I know this seems like common sense, but you’d be surprised at the number of people that decide to chase a goal without giving one thought to the work required to achieve it. If you are – if you care about losing weight more than you care about the stuff you’ll have to give up to do so – you’ll be successful. This is with anything, but your results aren’t predicated on what you do in a day or a week.
They’re predicated on what you do in a month or a year (or longer depending on how far you want to take things). If you train hard and eat right on a consistent basis, you’ll wind up with a great physique. If you don’t – if you’re sporadic with your training or eating, or only stick to a program for a short period of time – you’ll wind up with the same physique. Why do so many people end up regaining all of the weight they lost – if not more – after a diet?
Whatever you did to lose body fat is what you’ll have to keep doing – in some way, shape, or form – to maintain it. What makes someone successful – at anything, not just losing body fat – isn’t an ability to always be motivated. It’s an ability to just “show up” and put in the work regardless of whether or not they’re motivated. There are going to be days where you don’t feel like following your diet, going to the gym, or doing an hour of low intensity cardio.
Lastly, understand that just as there’ll be weeks where you drop inches, pounds, and look noticeably leaner, there will also be weeks where you don’t. It just means you’ve stuck to the plan long enough to hit a plateau (which means you’ve also made progress). Everything you eat is made up of calories, and the total amount of calories you consume by the end of the day determines whether you gain, maintain, or lose body fat.
Macronutrients are “major nutrients” – protein, carbohydrates, and fat – and they combine to make up the calories you consume on a daily basis (protein and carbs are 4 calories per gram, and fat is 9 calories per gram). Each macronutrient has a different function within the body, and the amount of protein, carbs, and fat you eat – in relation to your total calorie intake – has a huge impact on your physique. Nutrient timing refers to the timing of your meals in relation to the timing of your workouts, when you go to sleep, when you wake up, etc. It has some impact on fat loss, but not nearly as a much of an impact as calories and macronutrients.
Micronutrients refer to “small nutrients” – vitamins and minerals – and have a huge impact on your health. Fiber is important for your health too (and for staying regular), and both micros and fiber are found in the foods that make up your daily diet. Vitamin and mineral supplements provide “healthy insurance” for those who don’t eat a ton – or a large variety – of fruits and veggies. We’re gonna talk about cardio in a bit, so in regards to your food intake, you want to eat the most amount of food possible that still allows you to make progress. Calories reign supreme in your journey to shed body fat, but macros come in at a close second.
Protein is the building block of muscle tissue, and it’s also the most satiating macronutrient (meaning it keeps you fuller longer). Carbs are your brain’s main energy source, your body’s main energy source during high intensity exercise, and the macronutrient that has the largest impact on your metabolism. Try to eat nutrient dense, whole foods as the majority of your diet (fruits, veggies, quality starches, etc.). This matters more for your health than anything else, but because being unhealthy would trash your ability to perform at a high level (which would negatively impact fat loss), it needs to be accounted for.
The way you ensure you’re getting in enough micros and fiber is by eating nutrient dense, whole foods at least 80% of the time. And if you want to stay healthy, you need to be – at least the majority of the time – eating “healthy” food.
Again, supplements aren’t going to have much of an impact on fat loss, but protein powder, fish oil, and vitamin and mineral supplements are decent investments.
Moving on to physical activity, strength training is the most beneficial activity you can do to lose body fat (this is even more true for women than it is for men), and cardio is important for your heart health, work capacity, and ability to create a caloric deficit. Strength training refers to any activity that forces you to use your muscles to generate force against an external resistance.
For the purpose of this article, those weights can come in the form of your own body weight, dumbells, barbells, or exercise machines (i.e. LISS cardio is characterized by activities that are low in intensity, high in duration, and don’t put a ton of stress on your joints (jogging, walking, swimming, biking, etc).


HIIT is characterized by activities that are extremely high in intensity, short in duration, and are structured with periods of all-out effort followed by periods of low effort or rest (sprints, bike sprints, jump rope intervals, basketball, etc).
Both forms of cardio are beneficial, and both have their place in a well-designed fat loss program.
Now that you have a simple overview of each activity, here’s a step-by-step guide for implementing them in a fat loss program. It would be too much to discuss programming in detail in this article, so we’ll save that for another time. Note From Jordan: Go HERE to grab my free guide to strength training for fat loss and performance.
Perform compound exercises as the foundation of your program (squats, deadlifts, presses, rows, lunges, carries, etc.), with isolation exercises thrown in as accessory work. Your food intake and cardiovascular activity will change, but strength training – as a whole – will remain the same. If you’re an endurance athlete, do as much cardio as needed to perform well in your desired sport. If you’re not an endurance athlete, do the least amount of cardio possible that still allows you to lose body fat. The amount of cardio you perform is directly related to the amount of food you consume – and how lean you are – and we’ll get more in to that in the “adjustments” section. If you like to play tennis, basketball, or run on a treadmill, play tennis, basketball, or run on a treadmill.
In most cases, you want to pick an activity that you enjoy and are willing to stick with in the long-run. Your body doesn’t have an unlimited ability to recover – especially when your food intake is limited – so if the cardio you’re doing is starting to detract from your strength training sessions (which is far more beneficial, and therefore more of a priority, than cardio is), you need to change it.
The sections above provide good starting points, and they should get you moving in the right direction.
But, eventually you’re going to hit a plateau, and you can either decrease your food intake or increase your cardiovascular activity to get the ball rolling again. 1) Decrease your food intake OR increase your cardiovascular activity (try not to do both at the same time). When you hit a plateau, decrease your food intake if you don’t want to do more cardio, or increase your cardio if you don’t want to eat less food. Increases in cardio can come from either adding duration (30 minute session to a 60 minute session), adding intensity (30 second intervals turn in to 45 second intervals), or adding another session (1 session per week to 2 sessions per week). Measure progress by 1) What you see in the mirror, 2) Measurements (hips, abdomen, legs, arms, etc), and 3) The scale.
If they had the same amount of muscle mass, they would have the same metabolic rate (or close to it). That’s why strength training is important (it helps women build muscle, which in turn speeds up their metabolism). And it’s also why – although most women will likely have to eat less food than men because of their smaller structure – they shouldn’t eat like birds just for the hell of it (EAT AS MUCH FOOD AS POSSIBLE).
Most men have a hard time getting bulky, and they have a boatload more testosterone (which is the hormone that drives muscle growth). What it will do however is make them strong, confident, powerful, speed up their metabolism and give them the “toned” and “shapely” look most women are looking for. The best way for women to get lean is by being in a caloric deficit for a prolonged period of time. But doing too much of it will start to eat away at muscle tissue and take away from their ability to train hard in the weight room. And, based on what we’ve discussed about strength training, muscle growth, and the benefits it has on fat loss, that’s obviously not a good thing. Carbs are extremely beneficial for health, performance, and body composition, and although they’re the nutrient that most often gets cut in a fat loss program (because they’re less “essential” than protein and fat), women should eat as many carbs as possible. If women can consume “junk” food in moderation while staying within their target number of calories, they’re fine.
And, because mental health matters just as much as physical health (depriving yourself will get you nowhere), they probably should. You do that – while tailoring the specifics of your plan to meet your individual needs – and you’ll have no choice but to be successful.
I have a brand new 30-days metabolic lifting challenge to burn fat fast and strength at the same time. If you’re willing to train hard as hell, get your nutrition in check, and do exactly what I say for the next 30-days you will get leaner and more defined. If you’re willing to bust your butt for the next 30-days, you can download your free challenge manual below.


This article is perfection, you literally go over EVERYTHING you need to lose weight and KEEP it off! It’s easy to feel like every woman you meet has found the secret weight loss miracle you long for.… Trust me — it feels like every woman is losing weight but you. The truth is there are plenty of women out there who have lost weight the right way(the #wildlyalive way), that have kept it off and actually enjoyed the process of losing weight. Ellen says, “This was different because it teaches you how to understand yourself, how you work and how to unravel some of your emotional patterns and treat them rationally. I remember the moment that we recorded that testimonial video and when she said that I was like, “Oh my gosh. Vivianne says, “Focusing your attention on yourself is just something I never would do.
Tanuja says, “Getting to the core of any problem is so critical, rather than just putting these bandaids on it. Lo and behold, after the age of 50, she signed up and together we really got her on a plan to make her feel good about the training. You could say this is a shameless plug, but truth be told, you don’t have to hire me, but you should hire somebody. WATCH VIDEO: Many quick weight-loss methods have been proven unsafe, so how do we lose weight without critically damaging our livers?
As we live in a skinny-obsessed era, it’s only natural that we are surrounded by thousands of weight loss methods. Yes, these women have lost weight, kept it off and are giving you their best tips on how you can do the same. I love that she just said that,” because I to have been that person that made a little slip-up while striving for perfection and then became a total drama queen about it. There is something so powerful about having a coach or a mentor to help you through those obstacles. If you’re totally drained, then the quality that you’re giving is kind of crappy, right? You have to really work on this inner turmoil, but the truth is that it works and you deserve to wake up everyday full of energy, feeling healthy, feeling fit, feeling confident in your body. This is a priceless nugget of wisdom that you should take with you because I know that it will help. This is because we can really give you that third party perspective and dig into what the real issue is so we can really get you moving forward again. I know I’m not meant for everyone, but just know that you deserve to invest in yourself. These methods may be the quick fix you need to slip into that slinky dinner dress for Saturday’s date, but they’re definitely not the safest way to lose weight.
Suddenly, when I started focusing on ME, and the step-by-step stuff it was really enlightening! I learned things about myself when I didn’t think there was anything else to learn about at my age. Then when you gave me permission to find something that I was good at and that I enjoyed and that made me feel good. When you have somebody who sees your success and holds that vision for you, you start to believe in yourself as well. You want a weight loss method that’s safe, easy AND effective, which is exactly what certified nutritionist Michelle Ann Teodoro will teach you in this video!
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