Overview

• A weekly plan of 2–3 days of strength training, 2–3 days of cardio (including optional HIIT), and at least one rest day is now widely endorsed by fitness experts.
• Strength training builds muscle mass, which increases resting metabolic rate and supports long-term fat loss, while cardio burns more calories during exercise.
• Spot reduction of fat is a myth; overall body fat must be reduced to target specific areas like abdominal fat.
• Flexible dietary guidelines that categorize foods as 'everyday' or 'sometimes' are recommended over rigid 'good' or 'bad' food labeling for sustainable body composition changes.
• High-intensity strength training and compound movements, such as squats and deadlifts, are more effective for fat loss than endless sit-ups or long cardio sessions.