Top 5 Fat Loss Strategies by CHHRC Trainer Jon Haas

Top 5 Fat Loss Strategies

By Jon Haas

Today, let’s take a look at my top 5 favorite, no-brainer strategies for losing fat like a champ. If you are not seeing the results you want with your current fat loss plan, implement some, or preferably all of the following strategies and watch the fat literally fall off you!

1) HIIT

High Intensity Interval Training is something that I discuss a lot with clients. In fact, when it comes to conditioning, I can’t say enough good things about it. But let’s focus on its role in fat loss rather than conditioning for a moment. Long Slow Distance (LSD) type cardio is usually what people think about when they want to burn calories and lose fat. Things like running on the treadmill, exercise bike, elliptical, what have you. These are all good for “cardio” and burning calories during exercise. However, once you stop so does the calorie burning. HIIT is different. The high intensity protocol makes the sessions much shorter than traditional cardio, usually about half as long, yet the fat burning effect continues for hours after you stop. This makes HIIT much more efficient and the better choice for fat burning.

2) IF

Intermittent Fasting is key for quickly dropping fat, optimizing your body’s hormone profile, and increasing your daily energy. The cool thing about IF versus traditional fasting is that you can use it in various ways. Skip one meal a day. Sometimes skip 2. Other days set a certain time limit for fasting. 16 hours is usually the most recommended as anything longer than that begins to have a negative impact on muscle mass.

3) Forget Whole Grains

Go No Grain! This means no bread, cereal, rice, pasta, etc. If your goal is rapid fat loss, and I assume it is since you’re reading this article, then you should significantly reduce or remove grains from your diet. There is absolutely zero necessary nutritional content that we obtain from grains. I can hear the cries now – what about my fiber??? Don’t worry, the fruits and vegetables you will be eating to replace them are a much better source! The extra carb load we receive from them however does get stored as fat. Lose the grains. 

As a side note, make sure you also steer clear of all types of soda to drink, especially diet! Drink water during the day.

4) Sleep

Studies have consistently shown that getting under 7-8 hours of sleep per night is detrimental to your health. There are a host of problems lack of sleep can cause, being prone to weight gain is just one. Get your sleep!

5) Build Lean Muscle

This one is pretty self-explanatory. Strength training is an important factor in healthy body weight, and it also increases (or maintains, depending on your diet/intensity) muscle mass. Whole body strength training exercises also stimulates growth hormone production.
And a bonus,

6) Exhale!

This is one that we don’t often think about, but exhalation is the somatic trigger for relaxing the body. Take a few minutes a couple times a day to do 10-20 strong, deep, rapid exhales. This will lower your heart rate, lower blood pressure, and reduce stress. Since stress makes you prone to weight gain, this is a good thing! These sharp, deep exhalations also help in removing toxins and detoxifying the body.

Jon Haas is a certified Underground Strength Coach -Level 2, an ACE certified Personal Trainer, and has been involved in the martial arts for over 30 years. He has been training in the Budō Taijutsu arts of the Bujinkan for more than 22 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shidōshi. He is the founder of Warrior Fitness Training Systems and author of the book, Warrior Fitness: Conditioning for Martial Arts. Jon Haas is also a certified conflict resolutions specialist through Resolution Group International (RGI.) In addition to personal training, Jon also teaches a one-hour Internal Strength class every Friday at 9:30 am. Learn more.