Straight to it. Here are five of the biggest fat loss mess-ups that I see men and women doing everyday...fix these, and you'll lose fat.

1) Not having back up.

Trying to lose fat without social support is the wrong way to go about this. Ideally, you'd have your doctor, an RD, a trainer, your workout partner, your spouse, your workmates, and your friends all behind you.

Research shows that you'll benefit most from a health professional (i.e. a trainer) and a workout partner that is also successful. Get those two people on your team first, and then work on the rest of the group.

2) Not using a structured program

If you ever go into the gym and wonder what you are going to do first, you're already wasting your time - even before you choose. Get a plan, know what you have to do, stick to it, and see it through. That way, no wasted time wandering around the gym deciding where to start.

3) Not changing your workout after 4 weeks.

That's the longest you should go on one program. If it's been 6-months, give your head a shake. If it hasn't worked yet, why do you think it's magically going to start now. Change it up frequently. You'll get more results and you'll have more fun.

4) Not realizing your results will come from nutrition more than they will from training.

You want to lose fat? You have to eat right for fat loss. You can't train like an animal and then eat junk and expect to lose fat. No program is that good. None. Diet beats training everytime, like scissors beats paper. Eat whole, natural foods in 6 smaller meals each day. Get lots of fiber, lots of protein, lots of vegetables.
Eat healthy fats, avoid trans fats. Drink lots of water and tea. So simple, so effective. Eat for energy, not for gluttony.

5) Not knowing when to quit.

I get emails everyday from readers asking if they can add even more cardio and more lifting to their current workout plans. After all, if some is good, more training must be better?

Listen, you have to draw the line somewhere. You can't keep adding more and more exercise. First, there is diminishing returns from each additional set you do, and from extra cardio. Second, your body can breakdown fast from too much work, particularly when you are dieting. Overtraining and low calories go together like oil and water. Neither of these combos will make your engine run optimally.

And finally, focus on quality over quantity. The "volume approach to fat loss" from the 1980's (characterized by lots of cardio and lots of carbs) didn't work. For good reason. Stick to high quality nutrition, and high-quality training.

The only thing that matters is results. Not muscle soreness, not feeling exhausted after each workout, and not feeling deprived of food.

Quality work and quality food for a better body.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Get www.TurbulenceTraining.com Now

PS - Change your workouts to beat a fat loss plateau.

"The constant shakeup is amazing. I look forward to my workouts. I feel so much better than I did 6 weeks ago. I had almost given up on fitness as I was becoming very frustrated with my plateaus. I started out at 233 lbs and am already heading for 225 in only a few short weeks. Thank you for developing this truly amazing program and for sharing with the rest of us. It's very refreshing to enjoy working out again!"
Dave Heffernan

"Turbulence Training is AWESOME! I started working out in 2004 first time in gym at 39 yrs. Then I discovered T.T. in 2006 and started receiving unbelievable info on xercises/nutrition. Immediately I started incorporating T.T. in my busy schedule which is improving my strength, definition, flexibility and nutrition. Craig is quick to reply to questions and supportive. My confidence and strength has definitely improved. If I only knew of Turbulence Training in 2004. The gym crowd is really checking me out now."
Kimmie Clark

"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me.

I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com