Here at The Fat Loss Pro’s , our goal is to educate and inform others of effective and safe methods on . Whether you want to know how to burn stomach fat or other specific areas of the body, the techniques used are all the same.

To burn fat, one must first find out where they are on the body fat scale. It’s like weighing yourself before going on a diet, it makes things measurable.

Measuring Body Fat

Body fat can be measured a number of different ways. You can use body fat calipers, body fat scales, electronic readers that you hold, or other more advanced and expensive methods such as using specialized pools of water.

Whatever the method you pick, stick to it.

This is going to be the same way that you measure your body fat every single week. And only once a week, daily is pointless as our percentages fluctuate.

It is also important to measure it at the same time during the day every week. So, if you measure it on  Thursday morning, the next Thursday you would measure it in the morning as well. We do things like this at the Fat Loss Pro’s because we know that body fat measures fluctuate during the day based on how much we have eaten, the water we’ve consumed, and our activity levels.

Measuring body fat is a much more effective dieting measurement than just pounds of weight. This often can lead to the problem of being skinny fat.

What Ranges There Are

When learning how to burn body fat, one should first learn what the ranges are for being in shape and being out of shape.

Percentages for Men

Above 20% Percentage of Total Weight

Generally if you have a fat percentage above 20% you aren’t “unhealthy” but as far as fat percentages are concerned, you’re on the border between fat and average.

From 14- 20% Percentage of Total Weight

I would roughly say that from the ranges of 14-20% percentage of fat, you are in the “average” range.

Below 14%

This is generally a great range to be in. Around the 10-14 percentage range you’re fit and above average, yet not super athlete status yet. Below 10% is the harder range to get into and requires the utmost care of your diet and exercise program. Frequency, consistency, and difficult are what get people into this range if they have “fat prone genetics”.

The percentages for women are slightly higher as women tend to carry more body fat as to the design of the female body. For women, simply add 3-4 to the percentages above to get a good idea.

How to Burn Fat

Now that we’ve gotten you up to speed as far as what body fat is, we can get into how to burn it effectively.

Unlike losing simple weight which includes muscle and water, we want to preserve as much muscle as possible while reducing as much fat as possible. This is done through:

Diet (Cutting of Calories) and Exercise ( Burning of Calories)

Burning fat is all depended on the reduction of calories. In general, it takes 3500 calories to burn one pound of fat. This is why we recommend that people aim for around 2 pounds of body fat loss per week. This requires plenty of calorie cutting in diets as well as exercise.

How much calorie reduction is necessary? We recommend around 500 calories cut from your diet on a daily basis. This will get most people to that 2 pounds per week if added with exercise.

For exercise, be sure to do some type of cardiovascular training of 30 minutes (at least) at a moderate tempo for at least 4 times per week. Yes, this is a lot. And it is a pain. But if you switch up the exercises on a daily basis so you’re running, walking, hiking, biking, and kayaking then it’s more of a series of fun adventures. This is especially true if you live in a more wilderness filled area with tons of trails, lakes, and stuff.

Burning Fat is All About Consistency

To be successful at body fat reduction you need to be consistent and motivated. We cover that in detail on this site as well so be sure to check out other articles from The Fat Burning Pro’s!