The Most Effective Way to Burn Body Fat: Eat, Sleep, And Train

There‘s a lot of conflicting information out there in the fitness world.

Photo by Luis Reyes on Unsplash
Photo by Alora Griffiths on Unsplash

Here’s why:

Your body is “shaped” by the appearance of your muscles. When you perform resistance training, your muscles are developed and given a distinct shape.

What does “resistance training” mean, exactly?”


  • 1. Barbell bench press — 3 x 10 reps
  • 2. Single arm dumbbell row — 3 x 10 reps
  • 3. Goblet squat — 3 x 10 reps
  • 4. Glute bridge — 3 x 10 reps
  • 5. Loaded carry (holding dumbbells in each hand) — As long as possible

What about the other 23 hours of the day?

We’ve established that weight training is the single most efficient use of your time at the gym to burn fat and build a lean, athletic looking physique.

“So you’re saying cardio is a waste of time.”

Not at all. Cardiovascular health is critical to maintaining a high quality of life. I like to perform low intensity, steady state cardio in the form of a brisk paced walk 2–4 times per week.

Photo by Jakob Owens on Unsplash

In summary:

Training to build muscle is the single most effective use of your time to burn fat while in the gym. It is a prerequisite for a lean, defined physique.

CPPS, NESTA Fitness Nutrition Coach. I write about improving yourself by developing good habits. Website: - IG: zackharris01

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