Fat Loss | Fit Model Goddess

How Long Does it Take to Lose Hip Fat?

Hip and thigh fat can be problematic for many women. This area of the body tends to accumulate and store the excess fat, that your body gains from, too many calories and/or lack of exercise. But how does one get rid of the hip fat? Not only that, how long will it take for the process to be complete?

How Long Does it Take to Lose Hip Fat?

The answer to that question is going to vary from person to person. Unless, you are very overweight, you can probably expect to lose 1-3 lbs of body weight per week.

However, you must also consider that, the fat loss is not going to come exclusively from the hips. It will be a reduction of body fat stores, from the entire body, including the hips.

So, 1-3 lbs per week in totality. Now, how long the hips will take to slim down, is going to depend on your overall body fat total. For most women, I’d say it’ll take in the 6-12 week range, to reach their target goals.

That is of course, if they stick to a plan, and do everything correctly. Also, don’t be discouraged by the time frame, as you will see plenty of progress along the way. Especially, once you get past the first month, the results become quite noticeable visually.

What About Exercises for the Hips for Fat Loss?

You can certainly exercise the hip flexors, the booty, and thighs to build strength, muscle, and help burn excess calories. However, spot reduction will not occur.

Like I wrote above, fat loss will come from all of your body’s storage, and not just the hips…no matter how many hip related exercises you do.

Workout for strength, muscle building, heart health, and burning calories. But understand that, it is still going to take time, along with diet, to get those hips looking fantastic.

Exercises like hip abductions or similar movements like clams (with exercise bands), can help strengthen the hip flexors and the sides of the booty which can help with the shape of one’s figure.

When I’m in fat loss mode, I use a conjunction of weights and cardio, to go along with my diet. The latter, is the key to the whole thing. However, exercise definitely helps out.

The cardio program that I use is called, Visual Impact Cardio.

It’s a rather difficult program, especially if you go above the beginner’s level. Though, it’s one of three 8 week program options that are included.

It’s not necessary, just an amazing tool to have when you one a step by step plan to put into action immediately.

It’s what I use when I’m getting lean and I enjoy the challenge and results, that I get. It does cost money, but it’s quite inexpensive $37, as of writing. Plus, there’s a 60 day money back guarantee, if you don’t like it.

How to Lose Fat with Diet

Fat loss is actually a very simple formula. Unfortunately, many people no longer have a sense of patience, and want a quick fix for everything. The fat didn’t appear overnight, so don’t expect it to be gone in such a time frame, either.

First, one needs to establish what their maintenance calories are. These are the amount of calories you need to consume each day, in order to maintain your current size. Once we have this number, we can begin to subtract for fat loss.

How you can get this number, is also super simple. Either go online for a calorie calculator, or better still, download a fitness tracking app. The app will not only give you the maintenance calorie number, but will also calculate, how many calories you need each day to lose that 1-3 pounds per week.

All you need to do on your end is: type in your foods and portions (takes less than 5 minutes a day), stick within that caloric range, and have patience. Of course, I would recommend exercise to help make things even easier, but I know not everyone will.

That’s it. Just do that and the fat will come off. You do need to be accurate with your food entries each day, but it will work.

If for some reason, within two weeks, no fat loss has occurred…then, you may need to adjust the calories down or make sure you’re actually putting in the correct number of calories into the calculator.

How Long Does it Take to Lose Inner Thigh Fat?

Fat gets stored all over the body, but, we all as individuals have certain areas which really seem to pack on the pounds. For many women their thighs, particularly the inner part, seems to be a magnet for storing much of their excess weight. So, how do we get rid of this fat? And how long does it take to slim down a problem zone? Can we reduce this leg flab in a week? A month?

How Much Time to Burn Thigh Fat?

The question as to how long it will take to lose the flab on the inner thighs, is dependent on how much fat is currently stored over this area AND the rest of the body.

Even if one is trying to lose the excess fat, specifically stored on the thighs, this loss will come with a gradual reduction of overall body fat. Meaning, you cannot simply spot reduce and exercise your legs to get rid of the flab.

Some women may have 20 extra pounds on their bodies, other women may have 40 or more. Some may have 5-10 extra pounds to burn off, and can get rid of the bit on their legs, within a month.

I would, however, give up expectations of burning off the excess and sliming within a week. This is a process and there aren’t any ‘miracle’ cures.

A good weight loss pace, is 1-3 lbs per week. Sure, it is possible to hit 5-6 lbs in a week, within a short window.

However, it isn’t sustainable over months, unless serious obesity is involved. 5+ lbs for the typical overweight person, is going to be too hard of a pace, and probably quite unhealthy.

So, in order to slim down the inner thighs, an overall body fat reduction needs to happen.

For most women, the entire process should take 2-4 months. Depending on the amount of fat, and the pace, the fat loss plan sets. It sounds like a long period of time, but keep in mind, you can see noticeable changes to your physique in under a month.

Those changes are a great motivator, to finish the plan, and develop those slimmed down legs. A 10 lb loss, can have quite an impact on how one looks, and the number of inches the tape measure reads on the waist and thighs.

Even a few days in, when the diet program is on point, you can still see some visible results. Now, will it be astonishing results? No, but signs of progress will definitely be welcome.

The thighs and rest of the legs can be problem areas. Though, within a relatively short time frame, there should be significant loss of fat in this area. Thus giving the appearance of more toned legs, which can be further shaped through weights and cardio exercises.

Where to Start with Fat Loss to Slim the Thighs?

The absolute baseline of where to begin, is to know your current caloric needs at this weight. Use a calorie calculator or fitness app, to get this estimated number.

From there, the app can tell you about how many net calories you need each day, to hit a 1-3 lb weight loss per week.

The easiest way to do it, is by using the fitness app to track what you eat each day, and be mindful of how many calories you’re getting. If you hit the target numbers, you will lose fat, and the thighs will begin to slim down.

Sticking to the new restricted calorie total can be tough at first. This is why it might be a good idea to add 1-2 weeks of transitioning down to that number.

It can be difficult to immediately cut a number of calories, while being on a fitness routine. However, it isn’t hard at all, to make a simple change each day.

For example, not having that piece of cheese, or not drinking alcohol, soda, or other calorie heavy drink.

The process is very simple, it just requires consistency. So, even if you mess up one day, don’t beat yourself up about it. Just get back on track and stick with it.

Results will come with time, but make adjustments, as you need to; so that, you can keep the fat loss pace. The legs will continue to hold elevated amounts of fat until the process is completed, but they will look slimmer and healthier, only a few weeks in.

It really does boil down to a math problem of calories in vs. calories out. I know, I know, it can sound overly simplistic but the formula absolutely works. The reason why most people fail? They don’t actually follow a measurable plan.

Technology makes this part super simple. Tap a few buttons, stay within the parameters of your personal plan, and have patience. Days turn into weeks which turn into months. Suddenly, that stored fat is gone.

The goal isn’t to go on extreme and unsustainable diet. Yes, those can ‘work’, but people usually bounce their weight right back up as soon as the diet is over. Actually learning about portions and how your body reacts, will give you a long term ability to shape you body, as you desire.

What About Exercises for the Inner Thighs?

Again, doing exercises isn’t going to burn fat directly off of the legs. Exercise is a great way to burn extra calories, but the body will draw this energy from storage (or what is immediately available), all over the entire physique.

Now, if one wants to build muscle to ‘tone’ and ‘shape’ the thighs, then weights and cardio is the way to do it.

However, one can simply drop the fat through diet alone, and doesn’t ‘need’ to exercise to accomplish that. Note: Exercise is of course, better for overall health, etc.

The process itself, is actually easier when you do include cardio or weight lifting. Burning more calories throughout the day, allows you to consume a bit more food, than without exercise.

Trust me, having the room for some more calories, can be a huge psychological boost. It make things feel way less restrictive.

But how can you utilize cardio for losing thigh fat?

Any sort of cardiovascular workouts can help lose fat. So long as you’re in that caloric deficit, the fat will come off. Can some cardio make fat come off quicker and speed up the process? Yes, I find that a mix of higher intensity intervals and some steady state cardio, is great for fat loss.

The program that I use is called Visual Impact Cardio. by fitness trainer, Rusty Moore. If you want an entire cardio workout planned out, step by step, month by month, this is a very effective yet challenging one.

It is a solid mix of longer cardio sessions and more intense interval training. There are 3, eight week levels, from beginner to advanced. I usually only need to go through one of the eight week programs, to get lean, though.

I use this program, whenever I need to get rid of extra body fat, and it works well consistently.

The individual workouts of VI Cardio, make burning calories easy, and my endurance improves greatly over the course of the program. It is intense and the workouts are 4-5 days per week, but it absolutely helps to melt off the inner thigh and other fat, when paired with a consistent diet.

Also, I like the fact that I burn so many calories, that I can eat more food and still be in a deficit. That can be huge psychologically, after weeks of being completely disciplined with your eating habits.

If you want to try that out, it comes with a 60 day money back guarantee, and costs only $37 (currently). It’s an ebook, so, you download it and can get started right away. Again, this is if you want a plan completely laid out for you, that you just follow.

Check out the link, for Rusty’s full break down of what the program entails, and his methodology for fat loss:

Drop Lower Back Fat in 2 Weeks for Women?

Fat can accumulate on the lower back, just above the butt, and what is known as the love handles for women quite easily. Once a significant amount of fat is gained, it can become unsightly, and one will want to get rid of it quickly and become lean. However, how fast can it be done? Is two weeks worth of diet and workouts enough to lose lower back fat? Is more time needed?

Can You Lose Back Fat and Love Handles in Two Weeks?

Sure. If you have two weeks worth of fat to lose, on your body. 5-10 lbs is certainly doable. But that’s 5-10 lbs of fat from your entire body, and not specifically, the lower back. You cannot spot reduce.

If you have more than ten pounds to lose, it’s not going to happen in two weeks. Maybe slightly above ten pounds is possible, but not too much.

It didn’t take you two weeks to put it on, so, why would if come off that quickly?

A pretty rapid clip of fat loss is 3-5 pounds per week. 5 lbs is usually for a short period of time, it usually settles, in the 1-3 lbs per week range. This is being realistic.

Why in Two Weeks?

Why does the fat on your lower back need to burned within two weeks? What is happening, that you suddenly need to be lean, but didn’t plan ahead?

These super quick attempts at fat loss, usually end with the weight just piling back on later, because there was no underlying changes made to lifestyle, habits, or what you eat. It’s just a super restrictive period, before things resume, as usual.

For most women, the two weeks of trying to shred the lower back fat, is going to be impossible as too much fat currently occupies that area.

With a significant amount of fat being needed to be dropped, it is going to be a multi-month process. Yes, for some it can be done in a month, but for most it’ll be in the 2-6 month range. (Note: 6 months, is for those with a bunch of weight to be lost. 5-10 lbs per month is easily doable).

Don’t feel the need to try and lose everything in two weeks. Yes, go ahead and make a significant change in that amount of time, but going to an extreme is just a bad and unsustainable idea.

Get Started, But Don’t Rush

If there is some event that you want to be looking better for in two weeks, you certainly can make a pretty noticeable difference in that time frame. However, unless the starting amount of flab isn’t very much, don’t expect it to be all gone.

That’s okay, start the process now, and see what you can accomplish. However, give yourself 8-12 weeks, to really make a dramatic difference in your physique. I know it can feel like a long time, but it will go by, either way. You can make the small changes to add up or stay on the same course.

What’s a good Cardio Program to Get Lean?

I usually do cardio year round for health, anyway. So, I do like to take long walks, and whatnot because it makes me feel better.

However, when I really want to get lean. I always go back to using Visual Impact Cardio.

VI Cardio is an downloadable ebook program from fitness trainer, Rusty Moore. I love using it because it’s both a challenge and really shreds that fat with its calorie burning cardio workouts.

There are three 12 week levels from beginner to advanced. Each of these workout gets progressively more difficult and switches up between the longer steady state exercises and the shorter and more intense varieties.

All you have to do is follow the plan, make slight adjustments if need be, and keep your calories in line…and the belly fat will melt away.

So, if you want an entire plan laid out for you, step by step. Go ahead and check out Visual Impact Cardio., using my link.

I do receive a commission, if you choose to buy. However, it doesn’t cost you any extra. Plus, there’s a 60 day money back guarantee. So, try it out and if it doesn’t suit you, get a refund.

This is a program that I actually use and have done so for many years now. It works! It’s very affordable and you can get started right away.

How to Get Rid of Hip and Thigh Fat Fast

Fat gets stored all over the body, however, there are some areas in which more fat gets placed than others. For women, it is common to have larger fat stores on the hips, thighs, and butt; while men get more in the belly and love handles.

When a significant layer of flab parks itself on your hips, it is of course a question, as to how one can get rid of the excess quickly and reduce how large the hips appear visually. In this post, I want to explore, how we can lose to extra layers on the hips and thighs to create a more shapely figure.

How to Lose Hip and Thigh Flab?

It’s Not About That Fat, It’s About All Fat

People tend to zero in on specific parts of their bodies, where there is a significant amount of fat stored. Some folks are skinny fat, for example, and want to lose some weight on those problem spots.

However, that isn’t how fat loss works. The body doesn’t just decide to lose fat on the hips or thighs specifically, just because you exercise those areas.

That idea is known as spot reduction. It is the attempt to lose fat in one area, just by doing more exercise with those surrounding muscle groups. Doing this isn’t going to do very much of anything.

Instead, what needs to take place is a gradual reduction of total body fat, which will lower the amount of flab stored around the thighs.

Great. So, how do we accomplish this?

The Simple Formula, Made Simple

The old formula for fat loss: Calories in versus calories out, is absolutely true.

What make it difficult for people, is not knowing exactly how many calories their taking in, and often overestimating how much they are burning in the gym.

Diet is the most important aspect of losing fat. You can work out a lot, but if you’re still consuming more calories than you’re burning, you will at the very least spin your wheels in frustration.

Another common issue, is the lack of planning, and inability to mentally sick with a plan when there’s one in place. People tend to go all in with fat loss.

They exercise like crazy, cut their calories drastically, and then wonder why the result are temporary or they quit.

Well, if you’re tired all of the time, are you really going to stick with such a dramatic cut? Think about it. If you don’t exercise much and then go really hard at the gym, you’re going to be tired.

Beyond that, if you simultaneously cut your calories, you will have less energy to expend. You will be insanely tired.

Yet, people continually crash diet, and do other nonsense because a lack of patience.

Instead, go for a simpler, and more sustainable route. If you want to lose fat on the hips and thighs:

- Figure your caloric needs. There are online calculators or apps, which will tell you how many calories you need to maintain the current weight, and how to lose 1-2 lbs per week. Use them.
- Next, slowly reduce the calories, over a few weeks so your body can adapt to the new lower total. Until you hit the target caloric intake to lose 1-2 lbs per week.

Then, slowly ramp up the exercise, until you get to an ideal level for your schedule and that allows you to meet the target net caloric intake for the day.
Make small changes away from processed and other junk foods. Replace them with healthier nutritious options. It takes time to break bad habits, so, a slow reduction can help reduce the cravings you feel.
Stick with this until desired results achieved. At the new weight, you will have a new maintenance level of total calories each day. To stay this new size, that is what your total intake will need to be around (after you account for calories burned through exercise).

Simple enough? Well, that’s really all it takes. If you want to shape the booty and thighs, that will require weight lifting exercises, which I cover: Bikini Model Booty. But for just losing fat, it is a really simplistic process, you just need to make it easy to stick to.

What About Workouts?

I do weights and cardio workouts. The cardio program that I use is called, Visual Impact Cardio.

It’s not an easy program, it can be difficult to get through at times. Though, it gives you three separate 8 week cardio programs to easy follow along with. Having everything laid out for you step by step, gives you one less thing to worry about.

It’s what I use when I’m in fat burning mode and I enjoy the challenge and results, that I get. It does cost money, but it’s quite inexpensive $37, as of writing. Plus, there’s a 60 day money back guarantee, if you don’t like it.

If you want to do your own workouts, during this month…do try to throw in a rest day. At least, mix up the cardio, so you aren’t going hard every single day. For instance, throw in walking or walking on an incline instead of running.

Trying to go hard for a month straight, is utterly exhausting. So, there are days when you’ll want to pull back. Don’t do heavy running or weight lifting, on a daily basis, it’ll burn you out.

Just stick to the diet and keep in that caloric deficit. Again, you don’t need to overdo, any aspect of this. Just set a reasonably aggressive pace and stick to it.

How Long Does it Take to Lose Back Fat?

I think that we’ve all looked in the mirror at least a few times in our lives and said aloud, “Where’d all this extra flab come from?” It is always easy to see the rolls that sit on top of our bellies, however, we don’t often get the view from the opposite side. If we did, we might see plenty of upper and lower back fat, that we should work on reducing. For women, this can often come in the form of the muffin top look or extra bra bulge. The question becomes, how long does it actually take to get rid of this back fat? Are there exercises? Is it diet?

How Long it Takes

The short answer is, it depends on how much extra fat one has.

A lot of people have very unrealistic expectations about losing fat. They want it to be done in 1 or 2 weeks, but unless you only have 5 lbs to lose, that’s not going to happen.

More realistically, one should expect to lose 1-3 lbs of weight per week, on a healthy and sustainable reduction plan. Note that, this fat isn’t all coming from your upper and lower back fat stores.

Sorry, the muffin top and love handles, aren’t going away in 10 days.

However, just because everything isn’t completely toned and looking amazing in a short amount of time, doesn’t mean you don’t see some great incremental improvements along the way.

5-10 lbs of weight loss is a visibly noticeable difference and something to celebrate on a fat loss journey.

Understand that, our bodies do not pull fat from only one area or muscle group. So, your back is going to lose fat gradually, along with the rest of you, as calories are reduced gradually to be in a daily deficit.

What About Exercises to Lose Upper and Lower Back Fat?

There aren’t exercises to lose fat in a specific area. Again, this is not how the body works. The idea of spot reduction is false. Doing exercises that target the back are going to grow and shape the muscles of the back.

However, you can build as much muscle as you want, it’s not going to be very visible with a layer of fat covering those muscles.

Fat loss comes from being in a caloric deficit. It is the old equation of calories in minus calories out.

Yes, weight lifting burns calories. Cardio burns calories. But it doesn’t just take fat from your back in isolation.

It is a gradual process of having your diet and exercise program in order, so that, the amount of fat you carry is reduced over time.

Fat is just stored energy. If you don’t burn more energy than you consume, the fat isn’t going anywhere.

Overall, how long it takes? I’d say to expect this process to lasts months. So, if one has 20 lbs to lose, expect it to take 2-4 months to get rid of that excess fat. Depending on how aggressively one sets the pace and how consistent they are at hitting the daily caloric targets.

Also, there is the matter of making it sustainable in the long run. I mean, why bother losing all of that fat, if it comes back within a few months.

The reason crash diets fail, is because they aren’t sustainable for the long haul. They’re too unhealthy or demanding, and once people stop, the weight piles right back on.

How to Get it Done

In order to lose excess fat, we need to know how many calories we are currently consuming, and how many we need to be consuming to be in a deficit.

There is a concept called ‘maintenance calories’, which tells us how many calories we need to consume, in order to keep our weight as it currently is.

From there, we subtract calories, until our daily allotment is equal to what it will need to be in order to lose that 1-3 lbs per week.

No worries, there are plenty of phone apps or online calculators that can help us determine these numbers, and keep track.

I personally use one called, My Net Diary Pro, on my iPhone. I simply type in my weight, age, height, and weight loss goal. The app will then provide me an estimate, on how many calories I need to meet my goal. It is surprisingly accurate.

This app is used to track both your food (calories and nutrients) and exercise habits. The great thing is, once you’ve used a certain food and portion amount, the app saves that info to make it a simple few taps to use again in the future.

Tracking your results is key, as you will forget and lose track of things, over the months. This makes it super simple.

Workouts

While one can lose fat, just by dieting alone, you will have more room to make mistakes and get quicker results with exercise. This can be cardio exercise alone or weight lifting or a combination of both.

You can of course come up with your own routine and implement it and see great changes. However, if you want something laid out for you, to complete step by step consider trying out Visual Impact Cardio and/or Visual Impact for Women.

I did the Cardio and men’s muscle building programs, years back, and lost over 30 lbs with it and keeping my diet in order. You can check out my results and experiences from that, here: Visual Impact Cardio Results

It is great, because you can start off as a beginner and see results quickly, transforming your body by just following the instructions. Plus, you get to learn techniques to use in the long run, to keep things going and improve further.

In conclusion, if women want to lose the muffin tops and bra bulges, they need to implement a gradual calorie reduction plan that sets them up to lose 1-3 lbs per week. Then, once the goal is reached, stick close to a maintenance calorie intake for the longer term.

Will Cardio Get Rid of Back Fat?

Lots of women go to the gym. Fewer of them, actually see any real results. Even when doing lots of cardio and/or weight training, it seems that folks spin their tires endlessly, and get stuck on the fat loss. So, how do you lose the back fat? Is cardiovascular exercise, a part of the solution? What can ladies do to get rid of the upper back flab and love handles?

Does Cardio Burn Back Fat?

The short answer is, yes.

However, it is different than how most people think. Many folks assume you can just ‘spot reduce’ and isolate one part of the body, to lose fat on.

This isn’t how weight loss works. Instead, a gradual fat loss will occur, to include all of the fat stored around the entire body…not just the back, in this case.

So, yes, the cardio is burning the flab stored on your back. Just as a part of the comprehensive whole.

Another Thing to Consider

Fat loss is still a matter of calories in versus calories out. So, the cardiovascular exercise will expend calories, and thus burn fat.

The problem is that, people will often start working out, but still consume too many calories. They think they are burning more calories at the gym than they actually are, and then, ‘reward’ themselves with more food.

However, the food that they’re eating each day, has more calories than they are burning. Or in other cases, they are just barely under their normal totals, and the fat loss is super slow…almost unnoticeable.

This is a common occurrence, people work out but don’t see much in terms of results. A lot of the time, it is due to lack of planning with the diet. Here is a whole list of reasons, for lack of results: Why You Aren’t Losing Flab

Know Your Calories, Stick to a Plan

I know that counting calories can be annoying to do. However, modern technology makes it very easy. Phone or online apps, do most of the work for you, and you just tap a few buttons each day.

Plus, knowing what you’re caloric intake and expenditure is each day, makes it easy to figure out where to adjust and stay on track with the fat loss.

It doesn’t make sense to spend a month of your time, not keeping track of your progress, and end up not seeing much change.

Instead, keep it simple, and keep track of what you eat and how many calories you burn with exercise.

Just get an app. I use one called MyNetDiary Pro for iPhone. Type in your information and it will give you your daily caloric estimate, to lose 1-2 lbs per week. Then, you just record your intake each day, and follow the plan.

Make adjustments as need be, and soon enough, you will be seeing the back fat be reduce until you’re lean. Easy, right? Fat loss doesn’t need to be complicated.

Need a Full Step by Step Workout Plan?

Cardio workouts have become an absolute staple in my life, even when I’m not trying to shed excess fat. Sometimes it’s walking, biking, or even swimming.

Though, when I really want to cut down, I always go back to using Visual Impact Cardio.

VI Cardio is an downloadable ebook program from fitness trainer, Rusty Moore. This is a program that I have come to really like doing (not because it’s easy, though) because it can burn through so many calories, while being a challenge to complete.

Actually, for many folks the beginner 12 week program, will get you most of the way there. So long, as you keep to your diet.

All you have to do is follow the plan, make slight adjustments if need be, and keep your calories in line…and the belly fat will melt away.

It’s cool, if you already have a training protocol. You can still follow that and of course get results. This is something that you can step right into and give a try, to help try and breakup a plateau in results.

So, if you want an entire plan laid out for you, step by step. Go ahead and check out Visual Impact Cardio., using my link.

I do receive a commission, if you choose to buy. However, it doesn’t cost you any extra. Plus, there’s a 60 day money back guarantee. So, try it out and if it doesn’t suit you, get a refund.

This is a program that I actually use and have done so for many years now. It works! It’s very affordable and you can get started right away.

How to Reduce Side Fat of Waist without Exercise

So, one has an excess of fat deposited around their waist and particularly on their sides. The love handles keep expanding, the belly pooch keeps sagging, and the side flab just piles up higher. The question is how do we get rid of all of this fat? Can we do it without exercise or is that a requirement for weight loss? Let’s take a closer look and see if we cannot figure out how to reduce.

Get Rid of Side Fat Without Exercise?

Do you technically need to exercise, to lose fat? No.

Does it help a lot? Yes.

Is it better for health to exercise? Yes.

Now that we have that out of the way, let’s talk about melting off those love handles, without having to go to the gym. Again, one can have more flexibility in their diet, if they do incorporate exercise.

However, if you’re not going to go to the gym, please understand that your diet has to be on point. You have very little room for error or cheating.

To lose side fat, we are going to need to tap into our body’s fat storage. Fat is simply stored energy. I know that sounds obvious, but so many people identify body fat, with ‘who they are’. It’s a weird psychological thing, but it’s amazing how many folks miss this basic fact.

The two ways to tap into this stored energy are: taking in fewer calories than the body requires to stay at a certain weight each day and/or by expending calories through work (aka exercise). We’re going to focus on the first case.

In order to lose the fat around the waist, sides, belly, hips, etc…there is going to be a gradual reduction in fat storage, from the body as a whole. Meaning, the body doesn’t just draw from its fat stored in one area, but from the entire body as a whole. It’s a gradual reduction in stored energy.

As such, we need to determine how many calories we need to consume each day to be in a caloric deficit.

Simple Steps to Losing Fat Fast

Get a phone app or go online and find a calorie calculator. You will need to know your weight for the calculator to determine how many calories you need each day. Now, these calculators will determine how many calories you should eat for maintenance (stay the same as you are), and how many to lose a set number (say, 2 lbs per week).
Track how much you’re currently consuming each day. Then, aim for hitting the target total calories that the calculator tells you (that 2 lbs per week caloric number).
The easiest way to get to that number is to slowly reduce the number of calories you eat for the first week, until you hit the target number for the rest of the weeks moving forward. So, for instance, on the first day you’d eat 100 calories less than normal. This could be as simple as removing a piece of cheese from a meal or not drinking a soda or beer. On the second day, remove 200 calories, and so on until you reach the goal. Why do this? It is psychologically easier to give up things gradually instead of all at once.
The other option is to hit that target caloric deficit on the first day and just have discipline. This is quicker, but again, lots of people have trouble sticking to an immediate reduction in how much they eat on a given day. You’ll almost certainly have to push through some hunger pangs, until your body adapts.
Continue to hit the target caloric number, track your weight, and adjust as necessary. The number on the scale isn’t always going to go down in a linear manner. For example, there have been plenty of times when I’ve been on point with my diet/exercise routine for 4-5 days straight and I’ve gained weight. However, on the 6th day, I’ll be 3 lbs lighter and lose another 2 over the next week. Sometimes, our body is holding extra water for a period of time, and the scale remains the same…don’t get discouraged, it’ll sort itself out if you stick with the plan.

Following these simple steps will get rid of the excess side flab or belly fat, no problem. The key is being consistent with your daily caloric intake and keeping yourself accountable.

It does take time to lose fat. I know people want it all gone overnight, but it doesn’t work that way. I mean, it took time to put all that weight on, it is going to take time to burn it off. Don’t rush and have patience. 8-12 lbs per month is a good pace and makes a huge difference to how one looks.

Don’t just look at the scale number. Take measurements of your waist on a weekly basis. Even if you don’t notice the change in the mirror, the measuring tape can tell a different story.

You might not visually notice an inch loss around the waist and be totally surprised when you do a measurement.

Why Can’t I Lose Lower Back Fat?

The lower back and down to the hips can be a major problem area for women, looking to lose fat. Whether it’s the love handles or closer to the middle of the back or spine, getting rid of extra flab can be a real test.

‘Why can’t I lose this extra back fat?’ is a question that gets asked a lot. The good news is, the answers, are actually quite simple. Which one(s) apply to you, is just a matter of your particular situation.

Why Can’t I Get Rid of Lower Back Fat?

Not Enough Time Has Passed

If you’ve been on a cutting plan for a while, been exercising, and sticking to your caloric targets; it can be frustrating to see that the love handles are still around.

However, it is important to understand that some parts of the body, do take longer than others to fully get rid of the excess blubber. One of these problem areas can be the lower back and love handles.

Yes, it’s annoying, but the solution is to stick with the plan and adjust as needed to meet your goals.

I remember dropping close to 30 lbs once and still having some of that back fat. Sure, it was reduced, but not yet completely where I wanted it.

This is just a part of the process, it took time to add the fat, and will take time to remove it also.

Your Diet Isn’t On Point

This is actually a pretty common problem. People start going to the gym and exercising, which is good.

The problem lies with the fact that they don’t make any adjustments to what they eat. They might initially lose a bit of weight, but then hit a road block, a few weeks in.

You can exercise all that you want, but if your calories are still too high, fat is not going to come off. After all, your just burning energy (with exercise), and replacing it with an equal or greater amount of energy (food).

If you haven’t done so already, consult an online calorie calculator or better yet, an app for your phone. I use My Net Diary Pro for iPhone.

What this does is tells you how many calories you have allotted for each day, in order to meet a fat loss goal. You type in your food consumption to track the calories. It sets a number to lose 1-2 lbs per week.

Simple enough? There’s plenty of people not doing this easy task and getting next to no results. Going to the gym and not having a proper diet plan in place, will cause you to just spin your wheels, instead of reaching goals.

Not Doing Enough Exercise

Now, when I say this, I’m not talking about spot reduction. That is the idea, that you can burn fat from one specific area of the body, by working it out. You cannot. That’s not going to cause one to lose that lower back flab.

However, exercise (cardio or weights or sports), is going to burn excess calories. Sometimes, a diet can be pretty good, and actually cause the person to lose fat…just really slowly. So fractions of pounds per week, instead of whole pounds.

You can at that point, restrict calories a bit further, or simply hit it harder in the gym.

I’ve seen so many people go ‘workout’ but, half-ass it, the entire time. Like, walking a bit, picking up a few weights without any real purpose, or socializing.

Then, they think they did a big workout, but maybe burned 50 calories. One doesn’t have to do insane levels of exercise, but putting forth a real effort, makes it easier to get to your goals in a reasonable amount of time.

Evaluate honestly, how you’re doing in the gym. Do you actually have a plan or schedule? Or is it really haphazard? Getting a consistent focus, can make the whole fat loss process, move along much smoother.

Need a Step by Step Program?

If you want an exercise program to follow along with, to complete step by step consider trying out Visual Impact Cardio and/or Visual Impact for Women.

The women’s includes a weight lifting program, to get a slim and fit physique. The cardio program is about burning body fat.

I did the men’s program and the cardio, a few years ago and dropped over 30 lbs with its methods. You can check out my results and experiences from that, here: Visual Impact Cardio Results

The program is by fitness trainer, Rusty Moore. If you want an entire plan for fat loss, this is a very effective, yet challenging one.

It is a solid mix of longer cardio sessions and more intense interval training. There are 3, eight week levels, from beginner to advanced.

I usually only need to go through one of the eight week programs, to get lean, though. I use this, whenever I need to drop some extra flab, and it works time and time again.

VI Cardio really burns through a ton of calories and my endurance improves greatly over the course of the program. It is intense and the workouts are 4-5 days per week, but it absolutely sheds the lower back and other fat, when paired with a consistent diet.

The program builds up progressively and it can be tailored to your own needs. Rusty Moore explains his whole philosophy and why his training works. You will learn these concepts and be able to adjust things to how you like it.

Or you can just follow along with the set schedule and see the fat start burning off, pretty darn quickly.

If you want to try that out, it comes with a 60 day money back guarantee, and costs only $37 (currently). It’s an ebook, so, you download it and can get started right away. Again, this is if you want a plan completely laid out for you, that you just follow.

How to Get a Bikini Body in 2 Weeks to a Month

Summer is already here and for many ladies, they still haven’t gotten themselves into shape, even when they wanted to do so. Inevitably, a trip to the beach or the pool is scheduled, and they realize they’re going to be wearing their favorite bikini.

Folks want to look their best in a swimsuit, but haven’t set aside the time, to make it happen. But what if you have between 2 weeks and 30 days, until the beach, can you get a lean bikini body in that time frame?

Can You Get Bikini Body Ready Fast in 30 Days or Less?

I suppose that in a general sense, that depends on what one means by bikini body ready. If you want to look like an IG fitness model and currently don’t work out, that’s not going to happen.

However, one can lose a significant amount of fat, in under one month. The overall shape one is in at the end of the time period, depends on both the starting point, and amount of time.

If you have two weeks, you can expect to drop, roughly 10 lbs or less. If someone is significantly obese, they would be able to lose a bit more, but 10 pounds is a lot in that short time frame.

If you have a month, you might hit 20 lbs, on the high end. 10 lbs on the low end.

So, if two weeks is the time frame, expect: 5-10 lbs of fat loss.

If a month, 10-20 lbs of fat loss.

Please don’t get discouraged, if you were hoping for higher numbers. The visual difference of being 10 to 20 lbs lighter, is actually quite striking.

Also, don’t try to chase some crazy amount of weight loss in a short period of time, as it can easily stray into unhealthy territory.

For most transformations (getting a lean physique), is going to take in the 6-12 week range, to complete entirely. You do make great progress along the way, but in the future, leave yourself more time to cut down before beach season.

What’s the fastest way to Lose Fat in 30 days?

Again, I’m not big on trying to lose weight really quickly. It’s overwhelming and it can cause you to lose muscle gains, as well as fat. Which sucks, if you lose any tone or mass, you’ve worked for.

However, the fastest fat burning diet that I’ve tried, is carbohydrate cycling. This technique uses low carb days, followed by a higher carb ‘re-feed’ day. This re-feed allows your muscles to replenish glycogen stores for energy.

The most effective split for me, is: 3 days low carb, followed by 1 day high carb.

Low carb days, I eat 0.5 grams of carbohydrates per pound of body weight.

Higher carb days, I eat as many as I want, within my caloric limit. So, I’m still not stuffing my face, just rearraigning the macronutrients (fat, protein, and carbs).

To figure the amount of calories that you need each day, download a fitness app, and put in the information it asks you. It will give you the number of calories you need to maintain the same weight you currently are, and then, give you the range to stay in a caloric deficit.

Remember, during those low carb days, it’s 0.5 x body weight. So, if you weighed 150, you’d eat 75 grams of carbs or thereabouts. All while staying in the calorie range, the fitness app tells you to.

Personally, I hate being on a low carb diet or cycling carbs, which is why I only do it for short periods of time. Carb depletion makes me feel tired, weak, and temperamental.

This is another reason why giving yourself plenty of time to drop fat, is a great idea…you can still eat carbs and drop fat.

What About Workouts?

I do weights and cardio workouts. The cardio program that I use is called, Visual Impact Cardio.

It’s tough as hell at times, but gives you three separate 8 week cardio programs to choose from (beginner to advanced). It lays everything out for you step by step, so, if you’re clueless about designing a workout this is a great option.

Trying to go hard for a month straight, is utterly exhausting. So, there are days when you’ll want to pull back. Don’t do heavy running or weight lifting, on a daily basis, it’ll burn you out.

Just stick to the diet and keep in that caloric deficit. Again, you don’t need to overdo, any aspect of this. Just set a reasonably aggressive pace and stick to it.

Lose Side Fat Fast for Women

It is a common problem for people to have excess fat stored on their sides. Whether that be on the side of their hips, chest, back, love handles, or wherever. As such, it is also very common for women to be searching online for how to get rid of this side and other body fat. What are the diet and exercise methods to lose the muffin top and other unsightly maladies?

How do You Get Rid of Side Fat?

No Spot Reduction

Understand that, wanting to lose fat exclusively on the sides of your body or any other specific part, isn’t actually achievable. Meaning you cannot, for example, do exercises for your back and lose fat only on your back.

No, the burning of body fat occurs from all areas of the body, and it takes place as a gradual reduction. The fat on one’s sides will come off eventually, along with the fat stores on the legs, arms, etc.

This loss of excess flab will only take place with a regular caloric deficit. This means that you can workout as much as you want, but, if your diet still consists of consuming too many calories…the fat will still be there.

I’ve done this myself, multiple times. Where I was working out hard five times per week, but not caring much about diet. I basically stayed the same in terms of my fat levels.

Sure, I sometimes would gain muscle mass, and have better endurance while exercising. However, it was pretty much spinning my wheels with getting rid of the rolls on my body.

Losing the Side Fat

So, the most important aspect of torching body fat, is all about diet. Even more so, than exercising. Though, when done in conjunction with one another, the results can come quickly.

An easy number to start with is by setting the goal of losing two pounds per week. This is a healthy pace, that is both achievable and sustainable. Plus, it’s a good idea to set a base line target, and adjust from there.

How do we figure out how many calories we need? There are online calculators that can determine both your maintenance calories (how many to stay the same weight) and the pace needed to hit 2 lbs per week.

I, however, prefer using a fitness app on my phone. Personally, I use one called, My Net Diary. What I like about this, is that it’s calorie estimate for me losing fat has always been pretty dead on accurate.

I know that if I go over that total, I’m not going to lose any fat. Plus, it keeps track of my calories and meals, each day.

Saving the foods I eat, the portions, and the calories…making it a couple touches of the screen to save it all.

Once we have that caloric number to lose 2 lbs per week, we can then decide what method we are going to use to achieve it.

If one has trouble sticking to a diet, a gradual reduction to that number would be advisable.

For example, cutting the amount you eat by 100 calories each day until you reach the target, making it an easier transition into things instead of a sudden jump.

If one wants fast results…the fastest I’ve ever gotten lean has been by using either Carbohydrate Cycling or Carb Backloading. Is either necessary to lose side hip or belly fat? Of course not, those are just the methods that were fastest.

Exercising

You can lose fat with just diet alone. However, exercise is both healthy for one’s body, and speeds up the process. Plus, you can eat more food, so long as the excess calories get burned off at the gym.

A mixture of weight lifting and cardiovascular workouts is the best method. You can do things like: Incline on the Treadmill or sprinting or cycling or whatever else you enjoy.

For me, the fastest fat loss came from doing my weight lifting routine and using Visual Impact Cardio. There are 3 eight week programs within that larger system, and while it’s really tough, it works extremely well.

I’ve successfully used it to lose over 30 lbs before and still use it to get leaner for the summer months.

Again, it’s challenging, but if one has access to a gym and doesn’t know where to start with creating a program; having Visual Impact Cardio can lay the whole thing out for you and keep you on track.