Declare War On Fat Cells, Pick Battles Strategically

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Fitness Columnist Dominic Lucibello

by Dominic Lucibello | June 05, 2013

Fat loss is war. The fight requires a strategic plan and a commitment to stick to the plan no matter how long the battle lasts. Exercise, nutrition, hormones, digestion, sleep, hydration, supplementation and stress levels all have an effect on fat loss.

When we physically attack fat with exercise, our attack should come from the rear. I am referring to the back of the body known as the posterior chain. The posterior chain includes all of the musculature from the base of your skull to your feet. The gluteus maximus, also known as your “rear” happens to be the largest muscle in the body.

Fat loss requires intelligent, planned training. Don’t confuse training with physical recreation. Walking, random Zumba class and gardening are examples of physical recreation. Training is doing precise movements with specific loads (weights) and repetitions that produce a target change.

During war, an objective is to keep troop causalities to a minimum. Muscle is your front line in the war on fat. This is why weight training is so important – it builds and maintains muscle. Muscle is the only tissue in the body that can increase your basal metabolic rate. Your BMR is how much energy (calories) you burn just to regulate a normal state. The more muscle, the more energy required. Muscle turns your body into a fat-fighting machine!

Before you bring a knife to a gun fight, let’s discuss what exercises are best for building the posterior chain.


Nothing works the entire posterior chain better than the deadlift. If you only had time for one movement this should be it. Sadly, some gyms have banned this movement – you’ve seen the commercial, “I lift things up and put them down.”


Considered the king of exercises, the squat is primarily a leg exercise, but by loading the spine, all the musculature in your torso and back are forced to assist and stabilize the body.

Pulling movements

These movements can be done with body weight using suspension straps, rings or a pullup bar. They can be done with dumbbells, barbells, kettlebells or machines. All pulling movements involve the musculature of the back. Depending on the angle from which you’re pulling, whether you’re standing, sitting or in a bent position determines what other muscles will be used. For instance, a bent-over row using a barbell involves the hamstrings (back of the leg), the powerful glutes and a tight abdomen to maintain the proper position.

Single-leg exercises

Many people have restraints due to back issues. Due to the compressive force that squats and deadlifts can put on the spine, they may not always be suitable choices. The answer? Split squats, lunges and other single-leg movements. Single-leg work will wake up those glutes, so be careful to control the volume (repetitions) or you will find it awfully hard to sit down the next day.

There are many factors that go into choosing the right arsenal of movements in your assault on fat. A trained professional can be a great ally. Fat will not fight fairly and will resist many attacks. If you fight fairly and line up your troops like Lord Cornwallis, good luck. Instead, harass your enemy with a deliberate rear assault. Then continue to dig in and fight, never giving up until you have achieved your mission.

Dominic’s Tips:

* Building muscle is essential for fat loss.

* Learn to train, not merely do random acts of physical work hoping for results.

* Focus on training the back of your body (posterior chain).

* Have a plan, and stick with it long enough to see if it’s working.

* Always master a movement before increasing resistance or trying an advanced variation.

If you would like to see video of the exercises discussed in this article, go to YouTube and search Coachdomluc.

Declare war on fat cells, pick battles strategically

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  1. Does Anyone Know The Top Secret Fat Loss Secret Who Would Be Willing To Share It With An Overweight Teenager? I am a 15 year old, overweight girl. I hate it when people make fun of me because of my weight – it is so embarassing! I would like to know the top secret fat loss secret from someone who is willing to share it with me. I can’t afford to buy the book, or else I would. I’m desperate. Any help will be greatly appreciated. Any fat loss tips, too.


      • HealthNut
      • June 6, 2013

      Go wheat free. No pasta, pizza, bread and so on. And no food after 7 p.m.
      I know a woman who lost 60 pounds a month on it. She did nothing else!
      and as for your book – go to a bookstore and browse it. Or go to amazon.com, find it and then click “search inside this book” – you will be able to read an extract.

  2. Reply

    What Can I Do To Guarantee Losing Weight And Toning In A Fairly Fast Way? I really need to lose weight and I have been having trouble.

    What workouts should I do?
    What foods should I eat?
    Which foods should I avoid?
    What is considered a “small” meal when people mention eating 5-6 small meals a day?
    How much water should I drink?
    What other weight loss and fat loss tips do you have?


      • HealthNut
      • June 6, 2013

      Drink Genmaicha green tea.

      it is a japanese natural tea, that helps with weight loss.


  3. Reply

    What Are Some Good Ab Exercises? I’m really skinny and I really don’t have any fat in the abdomen area, but I’m trying to get my abs defined. A lot of the articles for ab exercises I’m seeing have things like “fat loss tips for great abs”. Since I don’t need to lose fat, I’m wondering if I need to do different kinds of exercises than what those articles are suggesting.
    I’m also doing cardio exercises. Should I do ab exercises before or after I do cardio? Or should I do them at completely separate times?

      • HealthNut
      • June 6, 2013

      They say so, because you do have fat on top of your abs, you just do not need to lose it anywhere else. Or little flab.
      jogging is an excellent exercise because it let you tone throughout your whole body. If you want to tone in
      specific areas, you should target them with exercises. If they are
      your problem areas, they will be very difficult to tone. You will have
      to work double on them. The best approach is this:
      1. Lower/control your daily calorie intake (control for normal
      weight, lower for overweight).
      2. Run/jog to lower your overall body fat percentage.
      3. Target your problem areas with exercises.
      an excellent exercise, you can do it in front of your TV: sit on a
      stool, and put your toes under something (piece of heavy furniture,
      for example). In your hands hold a little dumbbell. Please, make sure
      that it is not very heavy, start with one kilo, for example, or you
      will damage your back and spine! Slowly move the upper part of your
      body back, until it’s parallel with the ground. Stop for a second and
      move it back to the sitting position. Repeat ten times. Every week add
      to the number of repetitions. You will see the results in a week,
      guaranteed! You will see or feel under the fat – if you have any – six
      pack and muscles. Dumbbells do wonders. Much better than these
      crunches – I came up to three hundreds and there was no results AT
      ALL. With the dumbbells you will see it in a week.

  4. Reply

    How Do I Get In Shape Over The Summer? I weigh 130 plus pounds and I’m 13 years old. But the 130 pounds is mostly fat. By fall when school starts again, I want to have lost some fat and gained some muscle. Every day I play DDR (Dance Dance Revolution) on difficult, and it is difficult, I sweat my butt off every time. I also go to the pool and swim 24 laps every other day. But I haven’t seen any results. Should I keep doing what I’m doing, or should I add something on? Please give me some fat loss tips, thanks!

      • HealthNut
      • June 6, 2013

      First of all…good for you for working out and taking charge of your health. I am sure you are a beautiful person.
      How’s your diet?
      Are you eating enough protein? Are you eating a lot of empty carbs like pastries….? How’s your sugar intake?
      Sometimes the scale doesn’t change but our bodies do. Try taking measurements. I had lost 13 inches off of my body….but only 10 lbs on the scale.
      Keep in mind that muscle weighs more than fat.
      Keep a food journal – it will hold you accountable. Look up online how many calories you should eat based on your age, height, weight, and activity level.
      Hope this helps sweetie and best wishes.

  5. Reply

    Am I Doing Well On The First Day Of My Diet? Anything I Shouldn’t Eat And Any Tips? I’m 14 and I’m going on my very first diet so that I can lose belly fat for the summer. I’m doing exercise as well as watching what I eat and counting calories. I only plan to lose around 7 pounds, so I have 3 months. I was wondering if there’s anything I ate so far that I shouldn’t of ate and what I should avoid eating in the future? Also does anyone have any belly fat loss tips?

    SunBest Fruit Biscuits Apples & Raisins – 168 cal.
    1 whole wheat flour tortilla with half a cup of refried beans – 240 cal.
    1 cup of cheerios and half a cup of organic whole milk – 175 cal.
    1 cup of split pea soup – 160 cal.

    So that all comes to around 745 calories. I haven’t had dinner or a midnight snack yet, so I know that by the time the day is over I’ll have eaten at least 1100 calories.

  6. Reply

    What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
    I know about all the common ones…. lots of water lots of rest six small meals etc.

    thank you so much in advance!

      • HealthNut
      • June 6, 2013

      Hi CollegeGirl

      In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:

      2 egg, low fat Cheddar cheese omelette – 320 calories
      2 slices wholemeal toast with thin smear butter – 200 calories
      Large slice melon – 47 calories

      Spicy Turkey Salad recipe – 304 calories

      Muesli or honey nut Health Bar “Sainsbury” – 180 calories

      Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
      Large helping salad fruits &/or vegetables – 100 calories

      Another weight loss tip is to do interval and turbulence exercise.

      Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.

      Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.

      But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.

      And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.

      Good luck!

      PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.

  7. Reply

    What Is The Best Rep Range For Fat Loss Without Running? Can anyone help me and give me an idea what is the best rep range for fat loss without running?

      • HealthNut
      • June 6, 2013

      Training at 100% all the time will only lead to central nervous system (CNS) burn out, injury and overtraining. We wouldn’t want that.

      Also, as I said at the beginning of the article. Raw beginners who are extremely weak should train with sets of 3-5 reps, simply because they must get stronger first. And if I gave them a higher rep range, the weight would have to decrease and therefore the intensity would drop.
      I have more tips for you in the link i have provided

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