Ahhh… the mental and physical battle that is fat loss. For the most part it is all about fighting to overcome frustration and the desire to quit; but for those persevere, a true feeling of accomplishment awaits, not to mention a smokin’ hot bod. So do not give!

Because we know the struggle you are going through, here are a few strategies to help you fight your fat more effectively.


By this, I mean find what meal frequency works for you. Whether you like to eat every 2 to 3 hours or if you prefer to stick to the traditional breakfast, lunch and supper combo, it is all up to you. Find which one works best for you and which one you are able to adapt into your lifestyle the easiest. Fat loss is about two main things – a calorie deficit and consistency. If you choose to have 6 small meals or 3 larger meals per day, it is of zero consequence provided that you keep your calorie intake in a deficit. If you have mastered this concept, the next thing you need to do is to remain consistent. If your food fits into your lifestyle, chances are that you will be able to stick to your diet more effectively and in the end, it is this consistency that will pave the road to success.


Every time you hit the gym, you have an opportunity to set fire to your fat. You can either give a slapdash effort or your can give it everything you have got. Attack your weight session and lift heavy for 45 to 60 minutes. Focus on keeping the intensity high by minimizing rest periods and including training techniques like drop sets, super sets and rest-pause sets.

Another great way to keep the heart rate up is by incorporating active rest exercises between sets. So the choice is yours, light your fat with a match, or take a flame thrower and incinerate it!


After the intense workout I briefly outlined in point no.2, I know you probably won’t feel like hitting a heart pumping cardio session, but the good news is that if you opt for an HIIT workout, you can be done in as little as 4 – 6 minutes. Tabata training is a style of HIIT which requires you it your absolute all for 20 seconds followed by a 20 second rest. This must be done for 6-9 rounds, which equates to 4-6 minutes of exercise. It can be done by sprinting, cycling, performing box jumps or even with weighted exercises like kettlebell swings. The options for choice are endless, the options for fat is just 1, get burnt!


If you are just starting out in the gym, you may not believe this but I can assure you that after you have been training for a while, and especially after you have started seeing results, you are going to become absolutely addicted to training. But this does not mean that you need to start training 7 days a week. What you need to remember is all good things in moderation. While you may think you are going to be blasting your way to a sick pack stature, you are probably doing more harm than good. The reason is that our bodies need time to recover from the intense training we have been submitting them to. Your body will start to cling onto its fat stores in order to survive the brutal beating, which means no further fat loss progress. Take at least 1 or 2 days off per week and if you do feel like being active, rather do something which is less physically demanding like hiking, light swimming or playing 18 holes at the local course.


We live in a world of instant gratification where we want it, and we want it NOW!!! Unfortunately, like all things in life, anything worth having is worth fighting for. It is going to take hard-work, dedication, discipline and patience. Don’t throw in the towel after 2, 3 or even 4 weeks if you haven’t seen the scale drop like the fuel gauge in your car. You are going to find that you are going to have periods of weight loss followed by periods of stagnation, but being patient and consistent will eventually set you up for further fat loss.

So let me end off with this, “He that can have patience can have what he will.” – Benjamin Franklin.


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