Losing fat and obtaining a lean, toned body requires work and dedication. It's very easy to gain (and hold onto) weight, but it's much harder to take it off. Everybody knows that to lose weight and shed body fat, you have to eat less and exercise more. But there are a few things that can be done to speed up the process.

Things You Will Need

A Plan


Time Committment

Step 1

Exercise Hard

To speed up fat loss, you must exercise HARD! Taking a nice, leisurely walk around the block is great for maintaining overall health, but it won't cut it as a fat loss tool! To burn a lot of calories and to significantly raise metabolism, you must engage in high-intensity, heart-pounding exercise that makes you sweat and beg for your cardio session to end. Whether you are on the treadmill, the elliptical, or out running, you must push yourself to go fast and hard in order to burn a lot of calories and to speed up fat loss! If you don't finish your cardio workout feeling exhausted, you didn't push yourself hard enough!

Step 2

Go Short - But Hard!

Strive for high quality cardio sessions instead of long cardio sessions to speed up fat loss. Long, steady bouts of cardiovascular exercise are not as effective for fat loss as are shorter, but more explosive forms of cardio. Why do 45-minutes of long, tedious, boring cardio when you can get the same results doing 25-30 minutes of fast-paced, vigorous cardio?

Step 3

Do High Intensity Interval Training

High intensity interval training, or HIIT, is very effective at burning a lot of calories and spiking metabolism, which is what is needed to lose fat and lean out. This type of interval training involves alternating periods of slow, steady cardio with spurts of fast, hard-paced cardio. The overall goal of HIIT training is to dramatically raise and lower your heart rate over the course of a cardiovascular workout. You might sprint for 20 seconds, jog for 20 seconds, sprint for 20 seconds, and walk for 10 seconds. You would repeat this several times. On a cardio machine, i.e, treadmill, elliptical, you would alternate periods of fast exercise with periods of slow recovery.

Step 4

Reduce Carbohydrate Intake

Fat loss is maximized when carbohydrate levels are reduced. A high carbohydrate diet raises insulin levels, which inhibits fat burning. When carbohydrate levels are reduced, fat is broken down and burned much easier. To speed up fat loss, make each meal heavy on lean protein and light on carbohydrate, both simple and complex carbohydrate. Eliminate breads, pastas, cookies, rice, and cereals from your diet.

Step 5

Lift Weights

Incorporating a weight-lifting routine into your exercise plan is a great way to help speed up fat loss and add definition to your body. Weight-lifting, if done properly, can burn a significant number of calories and raise your metabolism for several hours after your workout. To maximize fat loss, you must do two things: lift heavy, and target the large muscle groups. The heavier you lift, the more calories you will burn. And the larger the muscles that you work, the more calories burned. Concentrate on doing multi-joint exercise, such as the bench press, the squat, shoulder presses, and lat pulldowns.

Speeding up fat loss and losing stubborn pockets of fat can be difficult. But by tweaking your exercise routines and by adjusting your diet, you can speed your body's ability to burn fat.

Tips & Warnings