Strength training and fat loss training seem to be very contradictory types of training philosophy. It is very hard to gain significant strength while training to lose bodyfat. It is equally as hard to  lose bodyfat while training for superior strength. Dietary changes alone may be enough for those with minimal amounts of unwanted bodyfat. However, for those cases where lots of excess bodyfat is present, a more direct training regimen is warranted. A well rounded fat loss  exercise program will produce a lasting reduction in bodyfat, increase metabolism, and tone and strengthen muscles in most individuals. I have come to the conclusion through lots of personal training that these effects are achieved by doing three things:
  1. Regular weight training.
  2. Regular aerobic exercise.
  3. Proper nutritional practices.
Regular weight training produces strong shapely muscles in most individuals. It also burns calories and increases your metabolism. While aerobic exercise burns calories and fat, it is only one part of a  bodyfat reduction program. Weight training creates active muscle tissue which requires calories to sustain itself 24 hours a day. This condition equals consistent  fat burning. The more muscle you have, the more calories you burn. It’s that plain and simple. A regular weight training program should be instructed by a professional. This ensures correct form on the various exercises for proper development and to prevent unnessary injury.

Aerobic exercise is continuous movement sustained for an extended period of time. These activities include running, walking, biking, treadmill, stairmaster, rowing, and the like. Regular aerobic exercise burns calories and if performed properly will make the body use bodyfat for fuel during workouts. This should be done 3-6 times per week for at least 30 minutes each session. The key is to spend the thirty minutes within your target heart rate (pulse).

To find your target heart rate you should refer to the following formula:
  • 220 minus your age
  • 65% of that number is the low end of your target zone in beats per minute
  • 85% of that number is the high end of your target zone in beats per minute
Apparently there seems to be some evidence stating that the low end (65%-75%) of your target heart rate targets your fat cells more directly. 
 
All the  exercise you do will not do a damn bit of good unless you employ proper nutritional practices. Start eating 5-6 smaller meals a day. Remember, calories consumed in excess of your body's requirements will be stored by the body for later use in the form of bodyfat. After you eat a huge meal your body can only use some of those calories, so the extra is stored. By eating smaller portion sizes you will prevent yourself from eating too much at once. 

Try not to eat late at night when you will soon be sleeping. Set a time limit for yourself, such as no food past 7pm. You don't want all those calories in your system while it is at its low point. 

Cut back on your fat grams. Try not to eat so much cheese, oils, potato chips, mayo, regular salad dressing, pizza, fried foods, desserts, etc. The entire list is beyond the scope of this article. Read food labels for fat grams.

Calories are also to be closely monitored. Just because pasta is low in fat does not mean you can consume a 1000 calorie bowl of it in one sitting. Once you make good nutritional practices a habit you will be amazed at how you can transform your body. Nutrition is probably the most important factor in the fat loss program.