Your Cart is Empty

November 26, 2015 4 min read

If you are looking to get fit and healthy, fat loss should be at the top of the priority list. And although it sounds straight forward, for many, it is a confusing and complicated process. A process that raises a few questions. Here is a look at some of the most common questions people have. Hopefully this can clear things up and help move you in the right direction!

1. How do I tone up?

Toning up means building muscle and losing fat at the same time. Unfortunately, it isn't a particularly easy thing to accomplish. To build muscle, your body requires you to consume more calories. To lose fat, you have to consume less. See the problem? While it is possible to achieve, the best bet is to focus on one area or the other. If losing weight is your main goal, focus on fat loss. Just be careful to avoid crash diets which can cause you to lose the muscle you already have!

2. How do I lose body fat?

You need to eat fewer calories than you spend. While counting calories over the long term can have a limiting impact, doing it for a week or two is a good idea. It will help you to understand how much you are actually eating. While you are going to hate this part, weight loss needs to happen slowly. If you do it too quickly, you will also lose muscle which will slow down your metabolism and increase the likelihood that the weight will come back. If you aren't happy with the idea of eating less, create your calorie deficit by training more. Just don't overdo it! Your body needs rest too!

3. How much cardio do I need to do?

There is no one answer to this question -- everyone is different. While cardio has its benefits, it isn't necessary to do hours of it. Try something shorter and more intense like a HIIT program coupled with weight training for the best results. HIIT programs have been shown to increase your fat burning potential for a full 24 hours after you've completed the workout compared to 1 or 2 hours for traditional cardio. Hard to argue with those numbers!

4. How many hours a day do I need to train?

Despite that you may think, you don't have to train half the day to see fat loss. Restricting your calories and not allowing your body to rest and recover, you may actually begin to store fat! So, if you've scaled back your diet and are hitting the gym everyday without seeing results, you may want to change your approach. If you are looking for short, quick, intense workouts, (or even longer, less intense ones), Sweatflix℠ is the place for you! With Sweatflix℠, you will have access to our entire catalog of workouts (over 115 hours of workouts), with new and exclusive content being added all the time! Learn more here!

[bctt tweet="10 Common Questions About Fat Loss"]

5. Do I need to do weight training to lose fat?

One of the best ways to change the composition of your body is to weight train. Period. Weight training shapes and sculpts you. And if you are working in a calorie deficit, weight training will help to prevent muscle loss!

6. How much food do I need to eat?

Again, there is no one answer to this question. The answer to this question has to take into account your age, weight, height, gender, amount of muscle and activity levels. So, if you are already eating an impeccably clean diet and not seeing a change, consider reducing your intake slightly. Again, don't crash diet, just reduce a little.

7. What should I eat to lose fat?

You should eat balanced meals that include protein, carbs, and fats. it is also important to choose foods that are as close to their natural state as possible. Think raw, whole vegetables versus something processed and packaged. Doing this will maximize your nutrient intake while making you look and feel phenomenal! If you want more information on how to balance your meals, calculate your calories, and keep your taste buds from getting bored, check out the BodyRock Meal Plan.

8. Do I need to count calories to get results?

At first, it can be a useful tool to determine who much you are taking in. But over time, it can lead to obsessing about what you are eating. It is important to remember that metabolic functioning is much more complicated than calories in/calories out. The quality of the calories you eat matters too. Focus on nutrient dense foods instead of calorically dense foods.

9. Do I need to do fasted cardio?

It is a popular belief that you will burn more calories from fat if you do a fasted cardio workout. But there is no evidence to support this as a long term effective fat burning option. But, listen to your body. If you like doing your cardio this way, have at it.

10. Should I use fat burners?

These are not necessary. Train smart and eat a balanced, nutrient rich, clean diet and you'll find the results you're looking for!


Does this answer all of your fat loss questions?

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 232 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 10 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.