Beginner Fat Loss Mistakes and Tips

When trying to lose weight, we are faced with all kinds of decisions about proper food choices and how to being an exercise program.

I want to share with you 5 common mistakes individuals who are tying to lose weight make and the diet changes that will help for fat loss.


1. What are most common mistakes that people make when trying to lose fat?

Answer: Most people lie to themselves about their diet. They think they are eating right, but they aren’t. They are cheating too much, eating too much sugar, and not eating enough fiber.

Diet mistakes are far more common than exercise mistakes. But most people will benefit from shortening their workouts and increasing their intensity, in terms of both cardio and resistance training.

2. How strict does someone’s diet have to be in order to get results? What are some foods that should be avoided?

Answer: Start by avoiding sugar, and you’ll lose fat fast. The hard truth is that most people need to be very strict with their diet to burn fat. Diet is often harder to stick to than training. It’s that important.

3. How would you progress with someone who has trouble walking and is overweight? What exercises should they begin with?

Answer: We would do our workouts lying on the mat. I’ve worked with several folks like this. We do lying hip extensions, planks, stability ball leg curls, kneeling pushups, modified ab curl-ups, side leg raises, and similar exercises to strengthen the muscles around the knees and hips to get these people walking better.

But they need to work hard on their nutrition…that’s where most of the weight loss will come from at this time.

4. Some people believe that lifting heavy weights is not something that should be used when your goal is fat loss. What do you think?

Answer: I think it should be. You don’t have to be a powerlifter, but you should challenge yourself.  If you’re not sold on heavier weights, at least stop with the dumbell kickbacks and do some pushups instead.

5. If you were training a group of middle aged men for fitness boot camp style how would you outline their program if you only could use bodyweight exercises and no equipment?

Answer: Focus on the hardest strength exercises first, do them in supersets, and then work through more supersets to moderate exercises with higher volume, and then build in fun interval training to finish it off.

More powerful fat loss tips coming soon,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training