As a Perth personal trainer providing customized fat loss fitness training services in Nedlands, Crawley, and Claremont, I have applied a few simple general fat loss rules that have helped my clients successfully shed those fats from the trouble spots in the arms, hips, bum and thighs. In my opinion, the best way to lose fat is to keep things basic and simple. There are definitely many other ways to lose fat but I personally believe that biggest fat loss failure is to complicate thing. Here is 4 simple fat loss rules you can use to jumpstart your weight loss fitness goals.

1. Engage in High Intensity Cardio to Maximize Post Workout Fat-burning Effect

High Intensity Cardio Is Better Fat Burner than Low Intensity Cardio. This is one simple fact that many people find it hard to understand. Recent research has clearly showed that high-intensity cardio burn more fat than low-intensity cardio and potentially raises the post-workout metabolism as well. Apparently, many still believe in exercising in the fat-burning zone which is the low intensity exercise. Unfortunately, research did not find that the fat-burning zone to be an effective mean to control body weight. One particular Australian research published in International Journal of Obesity found that low-intensity exerciser actually gained 10.5% tummy fat after 16-weeks of training.

2. Do Resistance Training to Boost Your Metabolism

Studies have consistently found that high-intensity resistance training can elevate the post-workout metabolism up to 48hours. Resistance training does not necessary refer to weight training. It can be a bodyweight-bearing exercise that is also known as calisthenics. Examples of calisthenics exercises are push up, pull ups, and lunges. Many people especially women would avoid doing resistance training having the belief that it would cause them to gain man-like muscles. Honestly, it's going to be very hard even for most men. The reason why women would not bulk up is because they lack the level of testosterone the men have necessary to build that sort of muscles.

3. Eat 5-6 small Meals a Day

By eating frequently, you not only avoid overeating in one sitting your body actually burns more calories all day long due to the elevated metabolism caused by the thermic effect of digesting the food at every meal. The problem with most people is that they starved themselves thinking that it would help control their bodyweight. In fact, they put themselves at risk of easy weight gain because the body is put in a "starvation mode" that can start burning the carbohydrate reserve and protein in their muscles leading to catabolic effects. As a result, metabolism plummets leading to easy weight gain.

4. Eat Food with High Fiber Content

High-fiber content food slows down the absorption of glucose in the blood stream that will allow the body to use more fat as a fuel. As a result, you will be less likely to store fat in your body from the food you eat. Because fiber slows down the digestion process, it would help control food cravings and as a result it would be less likely for you to binge. Go for food that has 2-3 grams of fiber per servings and ensure that you have 20-25 grams fiber per day. Food that has high level of fiber are fruits and vegetables.