Fat Loss Workout Instructions, Tips, and Effective Fat Burning Techniques

When it comes to bodybuilding, a fat loss workout should focus on burning fat cells from your body without decreasing your muscle mass in the process.


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I am going to show you how to achieve this ideal situation by performing your fat burning cardiovascular fitness exercises at the optimum times and by supplying your body with the right fat loss nutrition plan.

This page is dedicated to a brief description of the workout side of the fat loss equation with more in-depth workout descriptions and fat loss nutrition details contained on other pages in this website.

I recommend reading this page in its entirety before moving on to my detailed fat loss workouts and fat loss nutrition plan pages.


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You will need to follow my recommendations in both of these areas in order to successfully burn significant amounts of body fat while not sacrificing muscle mass in the process.

The Common Cycle of Failure

There is a common point of failure among many amateur bodybuilders.

Because most bodybuilders do not understand nutrition, and its effect on the body, they fall into what I like to call "the cycle of failure".

The cycle of failure is the cycle in which a bodybuilder spends years on trying to improve their physique only to make little or no progress towards reaching their bodybuilding goals.

This happens when they focus exclusively on their goals of the moment and fail to see the big picture of what they are hoping to accomplish.

Every bodybuilder has a short term goal that they are working towards. These goals are always one of two options - build muscle or burn fat.

The problem occurs when they do not implement a nutrition plan that is consistent with what they ultimately want to achieve.

Too Much or Too Little

Bodybuilders who are trapped in the cycle of failure, continue to go back and forth between building muscle and burning fat, taking each to their respective extreme.

When they want to build muscle they eat everything in site and overload their bodies with protein with the hopes of packing on muscle mass.

While this may provide their bodies with enough nutrition to build new muscle, it will inevitably lead to increased body fat as well.

On the other side, when bodybuilders are focusing on fat loss, they eat too little and deprive their body of the nutrition it needs to maintain its current level of muscle mass.

They may lose fat, but in the end, they are right back where they started wanting to gain back the muscle mass that was lost in the process of burning fat.

You can see how this can trap many well intentioned individuals in the bodybuilding "cycle of failure".

I have provided information on fat loss nutrition plans on another page, but I feel that it is important to at least touch on this subject before discussing fat loss workouts.

Keep in mind that regardless of the program you are following, your workouts will only provide you with minimal results if you fail to implement a fat loss nutrition plan that is consistent with your bodybuilding goals.

The Fat Loss Workout

An effective fat burning workout is any aerobic workout that meets the requirements given on my cardiovascular fitness page.

I recommend visiting this page for a complete description on the most effective fat burning cardio workouts.

Here is a basic overview of the characteristics of an effective fat loss workout:


  1. Your fat burning workout should maintain your heart rate in the range of 70-80% of your maximum heart rate for approximately 30 minutes.


  2. You can perform any exercise you would like as long as it allows you to adhere to item 1.


  3. The best time to perform your aerobic exercise is first thing in the morning before eating your first meal.


  4. The next best time for a fat loss workout is immediately following your weight training session.


  5. The least desirable time to perform your cardio workouts is two hours after your last meal.


This is a very brief overview and I have provided this information - and much more - in a detailed format on my cardiovascular fitness page.

I recommend visiting the cardiovascular fitness page as it will likely answer any questions you may have and will also supply you with valuable information regarding effective fat loss workouts.


Bodybuilding Routines

Bodybuilding Workout Schedule

Beginner Bodybuilding

Cardiovascular Fitness

Workout at Home


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