Learn from experienced and qualified experts to understand how you can achieve your fitness goals the smart way.

we have provided you with our personal trainers preferred exercises above for each body area

with videos of how to perform the exercise and optimal sets

Click on the Menu above 

Training For Fat Loss: 6 Vital Points

Exercise is a Supplement to Fat Loss, Not the Main Course

The only way to lose fat is to create a calorie deficit so that you are using up more energy in the form of calories than you are taking in. The main way to do this is to eat less food. If you are working out alone to create a calorie deficit, you will fail. So, aim to reduce your daily caloric intake by 500 calories and then to burn another 250-350 calories through cardio workouts.

You Need to Know Your Daily Maintenance Level of Calories

In order to lose weight, you need to know how many calories you must consume to maintain your current weight. Unless you know that, you won’t know how many you need to cut back by to lose weight. Use this calculator to work out your maintenance level and then reduce by 500 calories to get your daily calorie goal. 

You Cannot Out Train a Bad Diet

Unless you change the way you eat, you will be wasting your time in the gym. One mouthful of a high sugar carb treat will take several minutes of hard out cardio to burn off, and you know you’re not gonna’ stop after a single mouthful!

You need to reduce your intake of high glycemic carb foods, sugary drinks and junk food if you are going to get any benefit from your fat loss workouts. Replace them with lean protein, vegetables, fruit and healthy fats like nuts, avocado and coconut oil. 

Do High Intensity Interval Training

High Intensity Interval Training (HIIT) is the most effective form of calorie burning exercise for fat loss. This short and intense form of cardio will burn a lot of calories while you’re doing it. But then, after the workout, it will boost your metabolism so that you’re burning more calories for the next 24 hours. Do HIIT cardio 3-4 times per week.

Shape Your Body With Weight Training

Unless you want to end up looking skinny fat, you need to be shaping and building your body with weight training. Not only will working out with weights help you to build lean, full muscles, it will also enhance your weight loss. Every ounce of muscle you add to your body will increase your metabolism; that’s because it takes five times more energy to sustain a pound of muscle than a pound of fat.

Don’t Try to Spot Reduce Body Fat

Forget about doing crunches or leg raises to get rid of belly fat! You can’t do it. Spot reducing fat from any part of your body is impossible. Crunches and leg raises will make your abs stronger but will not remove the layer of fat that is covering them. The only way to do that is the combination of calorie reduction and exercise outlined above.

Looking for Workout Plans

  1. 1
    4 Week Workout - Intermediate - Gym - Build Lean Muscle
  2. 2
    4 Week Workout - Intermediate - Home No Equipment - Build Lean Muscle
  3. 3
    4 Week Workout - Beginner - Gym - Build Lean Muscle
  4. 4
    4 Week Workout - Beginner - Home No Equipment - Build Lean Muscle


I'm  James

After training for many years I realised the benefits of using personal trainers and nutrition coach's. I was able to achieve my fitness goals quicker by using their expertise and years of experience. Essentially training smarter rather than harder. This gave rise to this site Smart Fitness Results where qualified personal trainers and nutritionists share with you their fitness tips. Some of our authors shown below.


Steve Theunissen is from New Zealand and is a qualified Personal Trainer and Nutritionist with over 30 years experience. Read more about Steve in the 'about us' page.

Steve Theunissen

Karla lives in California and is qualified in Nutrition and Personal Training with over 10 Years experience. Find out more about Karla in the 'about us' page.

Karla Isaac