Tip: Be Inefficient to Lose Fat

The more efficient you are at an exercise, the less fat you'll burn. Here's why, plus a better way.

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For fat loss exercise, discover things you're terrible at and do them. As you get better technically, find something else. It's the polar opposite of getting good at a sport or skill, but this is why consistent fat loss is so elusive for most people.

Fat loss exercise is about being completely inefficient. Most forms of cardio work for a few weeks. Then, you get good at it and progress stops. This has always been the problem with jogging for fat loss. Sure, jogging a mile works at first if you're not used to it and are inefficient, but soon you'll need two miles, then three, etc. to get the same effect. You become efficient, and soon you're adding miles and miles just to maintain. And then you get hurt. And fat.

A Better Method: Swings & Push-Ups

This is why kettlebell swings are great for fat loss. It's a massive body move that eats up a ton of energy. As you improve, you attack the movement harder or go heavier. Swings nail you every time. It's tough to become "too efficient" at them.

Try a combination of kettlebell swings and push-ups. The secret to fat loss is found in that wonderful pause after finishing the push-up when you have to get back up. Don't worry about sets, reps, and load just yet. Do some swings, do some push-ups, do some swings, and repeat. You won't last long.

Goblet Squat

Don't like kettlebell swings? Do goblet squats and push-ups.

Dan John is an elite-level strength and weightlifting coach. He is also an All-American discus thrower, holds the American record in the Weight Pentathlon, and has competed at the highest levels of Olympic lifting and Highland Games. Follow Dan John on Facebook