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How To Burn Fat – 4 Key Elements – LoseWeightBuildMuscles.com

How To Burn Fat – 4 Key Elements

How To Burn Fat

If you’ve landed in this section of LoseWeightBuildMuscles.com, chances are it wasn’t by accident. You have a goal – A goal to get leaner, firmer and you want to know exactly how to burn fat.

You may notice that this mini guide is very similar to my guide : How to Build Muscles. The reason for this is that the 4 elements remain almost identical whether you’re trying to lose fat or build muscle! I have tweaked this guide to apply to fat loss.

how to burn fat - absIf you’re new to exercise, then before we begin, let me be the first to welcome you and congratulate you on wanting to become a part of this amazing journey to improve your health and physique. When you’re done reading this page, you’ll have the knowledge and understanding on how to burn fat more effectively. This will be a huge head start over most other exercisers!

I’ll warn you though, this journey is for the long-term. At times it will prove difficult but the rewards you will reap with your new body will be worth every effort. Once you know you can do it and have made a healthy lifestyle a habit rather than a chore, then it will become a lot easier and more enjoyable too! Especially when you know how to burn fat effectively.

Knowing that this journey can be difficult and will require immense dedication, are you ready to continue? Are you ready to learn how to burn fat

If yes, please read on and it will be my pleasure to show you exactly how to burn fat effectively.

You won’t regret reading this if you’re new because these are the most important elements required for fat loss. Getting just one of these wrong will be detrimental to your gains!

If you’ve tried to lose weight or burn fat for a while but have seen little or no results then you may be missing one or more of the 4 key elements or not paying it as much attention as you should be – Ever heard the saying..

You’re Only As Strong As Your Weakest Link?

We’ve spoken a lot about these 4 mystery elements. I think it’s about time they introduced themselves!


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How to burn fat? The 4 key elements needed to burn fat and lose weight fast are…

  • Nutrition
  • Training
  • Recuperation/Recovery
  • Supplementation



Imagine the 4 elements as a chain..break one of them and the whole chain is broken. The relevance of this analagy is this – If you’re missing one of these key elements (with the exception of Supplements) then you will get ZERO results. Not a smaller amount of results, not minimal results but ZERO results, especially if you’re not genetically gifted.

how to burn fat - chain

In case you’re wondering, yes, they have been put in order of importance. Let’s take a look at each key element and understand why they are each so important. You’ll also see a percentage figure of how important I believe each element to be when showing you how to burn fat.

Before we start if you want the quickest results and to take away the learning curve or fat burning I’d highly recommend checking out Mike Geary’s “Truth About Abs” program – It’s a complete guide that gives you workouts, theory, nutrition and motivation to burn fat quickly, safely and permanently. You can even trial it to see how you get on! Check it out now

Nutrition – 50%

how to burn fat beansThe most important of all 4 elements but easily the biggest mistake most exercisers looking to lose weight fast will make : Not looking after their diet or not knowing how much they’re eating (Or even WHAT they’re eating!)

You can train as hard as you like but if you are consuming more calories a day than your body is burning off, then all of your hard work will be for nothing!

I’ll say it again, your hard work in the gym will be for NOTHING!

Can you imagine training as hard as you can? Having a killer cardiovascular exercise program and having to complete it with the absolute last of your strength…for nothing!?

Not something many of us would like to think about but it’s true. If you’re not going to eat right and look after your calories then you might as well not train because you’ll be wasting your time and more importantly your blood, sweat and tears in the gym (well, hopefully not blood!)

How to burn fat – How much do we need to eat?


Unfortunately there isn’t a ‘one diet fits all’ solution. How much and of what you need to eat will depend on your genetics and body type. One thing your diet definitely should have if your goal is to burn fat is a gram of protein per pound of your bodyweight daily (or your bodyweight in KG x 2) (or as close as possible to this figure). The reason for keeping your protein intake high is to maintain as much muscle mass as possible. This in turn keeps your metabolism nice and fast!

Your body also won’t convert protein to fat as readily as carbohydrates.

Example : A person weighing 150lbs should aim for at least 150 grams of protein. Somebody weighing 75 KG should be aiming for 150 grams of protein per day

Your ideal weight loss diet is going to be discovered by using trial and error to see what response you get from your body.

However, we can follow some guidelines and a great place to start is the Harris Benedict formula BMR calculator. BMR stands for Basal Metabolic Rate and is the minimum amount of calories your body needs in a day to carry out it’s basic functions. You can then use this figure to find out your ‘Total Caloric Daily Expenditure’.

You shouldn’t be consuming any more calories than your total daily expenditure if your goal is to burn fat. If you still aren’t experiencing weekly weight loss of at least 1-2lbs a week then lower your daily calorie intake by 200 calories each week you do not lose weight (or you can intensify your training first to see if this helps).

Most people can lose weight just by focusing on their nutrition. (This is why fad diets are so popular). However, this is not the most effective way to lose fat because you will have lost muscle and/or slowed down your metabolism. Which means as soon as you raise your calorie consumption again, you’ll put all of that weight back on.

A much healthier and long-term fat loss solution is to use nutrition in conjunction with Key Element number 2…

more info and articles on nutrition here

Training – 30%

How to burn fat most effectively? – Combine nutrition with Training! If you don’t subject your body to enough cardiovascular stress (burn calories) during your weight loss workouts then your body will have no reason to change and burn fat.

The body is a very clever machine that adapts to everything we do in order to survive. This is our bodies number 1 goal (This explains why our body would much rather hold on to fat for a survival tool because it is so energy dense!)

how to burn fatSo, when you are putting yourself through a tough workout in the gym, how do you think your body will react? It will react by thinking

”Wow! That was tough! I better get fitter, increase my metabolism and burn fat so that I can handle it next time”

Remember, that the body is efficient at surviving. Put stress on your body and it will respond by making you fitter and stronger to survive your next workout. As we get fitter and leaner, we need to workout with more intensity or in greater quantities to keep the body responding in this manner. This is called Progressive Overload and is super important.

As a general rule of thumb, there are 2 main types of weight loss workouts : Low Intensity Cardio and HIIT (High Intensity Interval Training). There are also variations of HIIT e.g Tabata training, but ultimately they are still HIIT.

Both types of training have their merits and their negatives. HIIT is generally considered superior and more time efficient but if you’re just starting out or in certain other circumstances, low intensity cardio will be more beneficial. more info on the two training types here

Remember that whichever protocol you chose, you will still need to feed your body with the proper nutrients otherwise your body will have no tools with which to repair itself and get fitter. Do you see how nutrition and the chain analagy comes into play here?

The take home lesson here is that you must train to lose weight fast and effectively BUT your fitness will improve outside of the gym with sufficient recovery which will allow you to train harder next time, which brings us nicely on to our 3rd key element…

Recovery and Recuperation – 15%

This area is not as important if you’ve elected to use low intensity cardio workouts for your fat loss program. After a low intensity cardio session your body will pretty much be back to normal the next day and if you stretched sufficiently at the end of the workout, you’ll feel ready to go again the next day.

However, if you’re using the HIIT protocol (High Intensity Interval Training), DO NOT make the mistake of being so eager when starting out that you hit the gym every single day and use the HIIT workout every time.

Why? Because you will regress rather than progress. Relax, I know you’re excited and you want to burn fat and lose weight fast but your body needs time and fuel to repair.

After a HIIT workout your bodies metabolism will be faster for around 12-48 hours. This is your body going through something called EPOC or Excess Post-exercise Oxygen Consumption. Your body takes in this extra oxygen to repair the body and bring it back to its normal state following a strenuous workout.

If you hit the gym again before your body has repaired itself from your last HIIT workout then you will not be fit enough to progress the intensity from your last workout thus resulting in no progression in weight loss.

This is called overtraining and something you want to avoid at all costs! See the charts below for an example of somebody who is overtraining and somebody who has got it right.

If you hit the gym again before your body has repaired itself from your last HIIT workout then you will not be fit enough to progress the intensity from your last workout thus resulting in no progression in weight loss.

How to burn fat – How much recuperation do you need?

Due to genetics and different body types, again, there isn’t a ‘one size fits all’ answer to that question unfortunately.

The weight loss workout chosen will also effect how much recovery you will need. If you’ve elected to use low intensity cardio, then you won’t need much recovery time at all. Your body will be pretty much back to normal within a day and providing that you stretched after your workout, your body should feel ready to go again.

Low intensity cardio can be done effectively around 3-6 times a week.

HIIT workouts on the other hand will require more recovery time. I had great fat burning results with a program that consisted weekly of 2 HIIT sessions and 2 weights session followed by low intensity cardio. (Yes, you can mix and match workouts! Keeps things varied and will optimise your results!). HIIT workouts should be kept to a maximum of 2-3 times a week in order to give your body time to recover and progress.

Check here to find out more and for some sample weight loss workouts.

Another component of recovery is nutrition. If you don’t consume the right nutrients in the right amounts, then you will not recover. Do you see how nutrition crosses over into recovery as well? No more needs to be said about nutrition – It is vital!

Sleep is also important for recuperation. How much we need has been argued but at least 7-8 hours is normally recommended for optimum muscle building and day to day function. This makes sense – Firstly, high levels of the anabolic (muscle building) hormone, GH (growth hormone) are released during a deep sleep. This hormone is very effective at burning fat and will help you to maintain your much needed lean muscle. Maintaining your lean muscle, as you probably know by now, will mean that you burn more calories while you’re doing absolutely nothing and help keep fat away!

Secondly, how good do you feel when you’ve had little sleep? Most of us can’t function or concentrate properly without a good nights sleep so how do you expect to get through your workout with maximum intensity if you’re lacking in energy or concentration? If you can function normally, then more power to you but for the rest of us…Get some sleep!

Supplements – 5%

Some will argue that this 4th element isn’t ‘Key’ and that most gym users focus too much on this aspect rather than the more important things such as nutrition.

I definitely agree but I would also argue that for some people, supplements will have a direct correlation to whether they achieve their nutrition goals. How important is nutrition? You know the answer to that.

At the very basic level of supplements (I’m talking protein and multivitamins), they can be the difference maker. If you can’t eat enough protein through solid food, then you’ll find it extremely difficult to maintain your lean muscle during your fat loss phase.

This will stunt your fat loss efforts and slow down your metabolism! Adding one or two protein shakes to supplement (important word – Means ‘in addition to’, not ‘instead of’) your diet and hitting your protein target will mean that you’ll spare your precious muscle and lose weight fast.

Supplements play an important role in filling the nutritional gaps left by your restricted diet while shedding fat. Especially vitamins and minerals! Vitamins and minerals play a crucial role in most of your bodies chemical reactions. Being deficient in just one of them can slow the fat loss train down to a crawl! Therefore, picking a good multivitamin and mineral product is imperative to your fat burning phase.

That’s what the goal is right? To burn fat as effectively as possible!

Don’t get me wrong – Most supplements are not worth the fancy labels they’re wrapped up in and most trainees spend far too much time and money on supplements when the solution is usually much more straight forward – Nutrition nutrition nutrition! Eat more! Key element number 1.

Don’t get me wrong – Most supplements are not worth the fancy labels they’re wrapped up in and most trainees spend far too much time and money on supplements when the solution is usually much more straight forward – Nutrition nutrition nutrition! Eat less and eat the right stuff! Key element number 1.

Pick a standard whey protein powder and a good multivitamin and you’re on your way.

There are also some specific fat loss supplements that you could take into consideration. I wrote an article about them here

You can lose weight and burn fat without supplements but you will get slightly better results with the right ones. You’d lose that extra 1-2% body fat if everything else is in perfect order.

Do not waste your money on fancy, exotic sounding supplements and remember that supplements are only 5% important to your progress for a reason. Focus more on the top 3 elements for quick fat loss!

more info on weight loss supplements here

Let’s wrap it up..how to burn fat? Follow the four principles!

Key Element Number 1Nutrition – Eat the right foods in the right quantities. You will not lose weight without a good diet!

more info on diets here

Key Element Number 2Training – Choose an effective weight loss workout AND make sure you are using the principle of progressive overload with every workout to give your body a reason to lose weight and burn fat!
more info on weight loss workouts here

Key Element Number 3Recovery – Do Not Overtrain! Take enough time and nutrition to recuperate for your next workout or you will not progress.

Key Element Number 4Supplements – Optional, but it can be difficult to eat enough solid protein to maintain your existing muscle tissue. If your nutrition is effected by your appetite then it is ok to supplement your diet with protein and vitamins. Supplements will maximise your results.


more info on supplements here
I’d say you are now better equipped than 90% of new starters to this journey and also probably better equipped than 70% of people who have been working out for years!

Look at these 4 key elements as a template for fat loss. I’ve given you a basic template but now YOU need to find the finer details that will give the optimal results for your body.

Which nutrient ratio works best for your body? What weight loss workout will work best for you? How much recovery will your body need? Which supplements will your body respond well to?

These are all questions that can only be answered on your fat loss journey through your own personal experience.

This site was built to further your knowledge about muscle building and fat loss but ultimately it will all boil down to actually doing and experiencing it for yourself.

you can never stop learning how to burn fat and the quick weight loss tips and articles section was created for exactly this purpose so do make sure you read up often on how to burn fat.

You may now begin your fat loss journey but remember – Break one of the Key Elements and it will break you!

Thanks for reading and I hope that your journey is a rewarding one!

Altug Kop

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About the Author:

altug kop - build muscle fastAltug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

1 thought on “How To Burn Fat – 4 Key Elements

  1. I encourage those who struggle with losing weight to set realistic goals and be consistent. Take it one day at a time!!!

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