12 Laws of Fat Burning Training

12 Laws of Fat Burning TrainingI will run a series of articles discussing 12 laws to weight loss and how to train to burn away fat.


I thought it appropriate to write a series on Weight Management so the contestants can benefit too from the knowledge.

See link for sign up details for Biggest Loser Contest 2011

Rule Number 1

If you want to see your six-pack again – or for the first time ever? In this series of articles you’ll find all you need to know to get super lean.

No question about it, burning fat is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts, at the right times to keep your metabolism revved up so your six-pack will be ready for its close-up.
I always say to my clients – Correct Nutrition is about eating the right foods, at the right time in the right portions.

The way I see it, there are 12 fundamentals – laws, if you will – which tell you most of what you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well.

For those of you who are looking to gain muscle mass – Your mass-gaining phase is over for the time being; now it’s time to get lean. These 12 laws of fat-burning will help get you there.


Step 1 revolves around simple math: You must eat fewer calories than your body is accustomed to in order to drop body fat. When a calorie shortfall is created, the body responds by digging into body fat reserves to make up the difference. And presto, you grow leaner. All other laws aside, this one heads the list every time, no matter what dietary approach you take.  Do This –  Most guys who are fairly active and exercise regularly burn about 18 calories per pound of bodyweight or more per day. On that basis, a 200-pounder would consume 3,600 calories daily.

To start dropping body fat, reduce your calories to between 14 and 16 per pound of bodyweight per day on workout days, or 2,800-3,200 calories daily. On non workout days, drop to about 12 calories per pound per day (2,400 calories for the guy who’s 200 pounds).  The easiest way to cut calories? Eliminate excess dietary fat – meaning no butter, oils, salad dressings (low-fat or fat-free dressings are okay); remove the skin from chicken; substitute egg whites for most of your whole eggs; avoid whole-milk dairy products; and ditch marbled red meats such as rib-eye for lean cuts such as flank. Keep some healthy fats in your diet, such as salmon, mixed nuts, peanut butter and avocados.

Stay tuned for Rule Number 2 for Weight Loss

Best in Fitness

5 Comments for “12 Laws of Fat Burning Training”

  1. Marcus tell your friend to visit johngrahamfitness.com and fill out the form and I will get back to him or her with all the package options JGF provides.


  2. Any good fighter knows you need some padding to protect yourself from blows to the body. It’s true I may have gone a little overboard with regards to excessive padding in the mid rift area. However one never knows when we will have to go without food for several months.

    What does Mr Graham charge for personal training sessions? Not that I need them, the information is for a friend.

  3. Better get Marcus on this program!

    • He is looking a bit pudgy.

      • He’s saving it for later, in case 2012 is in fact Armageddon, he’ll have enough fat reserves to keep himself going till the planet recovers from whatever tragedy befalls it. You don’t become a successful businesses man without thinking ahead ;)

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The Contributor

John Graham began personal training in California, where he earned his Master Personal Fitness Trainer Certification from the prestigious International Sports Sciences Association. He has been based in Shenzhen for over 5 years, introducing his knowledge and experience in international fitness techniques and increasing awareness of the latest fitness methodologies. Known for his unique passion and understanding of body dynamics and exercise, and his extensive knowledge of performance nutrition, John’s training programs ensure a well rounded approach to fitness.

    Connect with John Graham:
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