Fat loss is not easy. It is a constant mental and physical struggle that can leave you feeling frustrated, wanting to quit, or thinking that you can never attain the physique that you want. DO NOT give up on your fat loss goals, but instead check out these tips listed below, and blast that fat off…for good.

Find the meal frequency that works for YOU.

Enjoy eating 6 small meals a day, every 2-3 hours? Go for it. Prefer to feel satisfied with fewer, yet larger meals? Have at it. If fat loss is the goal, a mild caloric deficit has far more to do with your results than how many meals per day you are consuming. At the end of the day, this has to fit your lifestyle, so find the approach that best suits you!

Get after it!

When it comes to strength training, give it everything you have for the 45-60 minutes that you workout. By this I do not mean fluttering around the gym like someone who had one too many scoops of pre workout, performing set after set of “fluff”. But rather, focus on giving 100% effort within 2-4 working sets per exercise. Do not be afraid to incorporate isometric holds, rest pauses, drop sets, etc into your program. Time your rest periods, and try not to rest longer than 60 seconds between any given set, with the exception being a “strength focused” lift performed at the beginning of each session.

Bathroom Scale

Finish it with a bang!

I am a firm believer that we can take something out of every training style out there. Sure, maybe faster paced “Cross Fit” style workouts are not your thing. Maybe you are a “bro” at heart, and love hitting chest and tris, back and bis, and the occasional leg day. There is nothing wrong with that, but take something from your kipping pullup brethren and “finish” your workouts with a bang! Spend 5-10 minutes at the end of each session on barbell/dumbbell complexes, or circuits of calisthenics, athletic movements, and core exercises that will jack your heart rate up and burn major calories. 5-10 minutes doesn’t sound like much? Sprint all out on a sled push for 30 Yards, Perform 10 pushups, and do this every 1:00 for 5-10 minutes. You might change your mind.

Don’t be extreme.

We all know the guy that tries to go to the gym 8 days a week on January 2, after doing nothing for 6 months. This guy also denounces all carbs, proclaims all simple sugars as extinct from his diet, and performs more cardio than a sorority sister 2 weeks out from spring break. His “plan” is going well until he misses a workout, eats a cookie, or enjoys a night out with his old college roommate. At this moment, “Mr. 8 Days a Week” says “well, I slipped so I might as well just call this a ‘cheat week’, I’ll start fresh next week….” and stops working out altogether. Don’t be that guy. Fitness is about balance, it is about reaching your goals MOST of the time, and enjoying life SOME of the time. Sadly, many people have an “all or nothing” mindset. Miss a workout? No big deal, back at it tomorrow. Have pizza for dinner? It’s ok, “break the rules” 3-4 times per week. If you do something properly 90% of the time, you will still get great results!

Be Patient.

Perhaps the most important fat loss tip is you need to be patient. All too often, well-intentioned people get frustrated that they aren’t losing 5lbs in a week, jump off the bandwagon and say, “screw it”. Losing fat is like descending a staircase, not a ramp. You will lose some fat, level out, and then lose some fat again. Be patient during those “flat” parts of the steps, and you will hit your goal in the end.