Let’s face it. High levels of Body fat is not “sexy” and it is definitely not healthy. Here’s how to get rid of it if you’re holding too much.

1. A simple formula that need not be confused.

Your intake of calories (energy) vs your expenditure of calories will result in either a net calorie surplus or a net calorie deficit. (I’ll let you decide which one leads to fat loss and which one leads to fat gain).

Your NET value of calories will determine the outcome.

You can control your net caloric value by either controlling your food, controlling your training or BOTH.

2. Protein levels.

The easiest way to stay on track and not succumb to cravings is by being smart about what you put in your mouth and having the discipline to prepare your meals early.

Meals should be high in protein as your first priority and then coupled with fibrous veggies and good fats. For most people (athletes excluded) you can probably go without carbs for longer than you think. They definitely aren’t the enemy, however, most foods will have them and they aren’t hard to throw in when times get tough. So limit when possible.

It’s very hard to over eat on good food as they are generally less calorie dense than “junk food”. Food that “tastes good” is usually calorie dense and leads to fat gain as your body tries to store the calories for later use. (Thanks evolution).

3. Metabolism

The more muscle mass you have, the more calories you burn just by being you. Isn’t that great?

This doesn’t necessarily mean you have to be the hulk, (it would help) but it just means that you need your muscles to be active and constantly being utilised for strength based training so that they actually require nutrients (calories) in order to repair.

If you keep pouring milk on the floor without mopping it up, eventually theres going to be a shit tonne of milk on the floor. Thats your fat build up, get the picture?

So get training and continue building a stimulus which requires recovery and repair.

4. No fat reduction

If I had a dollar for every time someone told me they wanted to “lose this little bit here”, I would be a very rich man.

I also wish it was true, but as the saying goes, wish in one hand and shit in the other and see which one fills up first.


You have to lose bulk fat and pray to lord Jesus that your body decides to take it from your problem areas first.

If he doesn’t, keep going until it does.

End of story.


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