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The Big Rocks of Fat Loss

An athletic woman stood atop a boulder in the mountains
The big rocks of fat loss

In the cacophony of advice surrounding fat loss, it's easy to get lost in a sea of conflicting strategies and quick fixes. At times, it feels like everyone has a secret formula for shedding pounds, but amidst the noise, the fundamental principles of fat loss often get overlooked. Today, we're cutting through the clutter to break down the 'Big Rocks of Fat Loss' – the essential components that lay the foundation for successful weight loss.

Exercise: Build Strength, Boost Metabolism

When it comes to fat loss, exercise serves two crucial purposes: preserving lean muscle mass and increasing overall activity levels. We recommend prioritising resistance training with 3-6 sessions per week, focusing on compound movements like squats, deadlifts, and bench presses. This not only helps maintain muscle mass but also revs up your metabolism, promoting fat loss even at rest. Additionally, aim to increase your daily step count to 10,000 or more to elevate energy expenditure and support weight loss efforts [1][2].

Nutrition: Fuel Your Body Wisely

Nutrition lies at the heart of fat loss, and simplicity is key. Start by determining your maintenance calories using an online calculator, then create a modest calorie deficit to kick start fat loss. Prioritise lean proteins, aiming for 1.6-2 grams per kilogram of body weight, to support muscle retention and satiety. Fill the rest of your plate with fibrous vegetables and fruits to add volume and essential nutrients to your meals. Hydration is equally crucial, as thirst can often masquerade as hunger. Aim for at least 2 litres of water per day to optimise performance and stave off unnecessary snacking [3][4].

Sleep: Prioritise Recovery for Optimal Results

Quality sleep is non-negotiable when it comes to fat loss. Aim for 7-9 hours of uninterrupted sleep each night to support recovery, hormone regulation, and metabolic function. Keep your bedroom cool and dark to create an optimal sleep environment, and establish a relaxing bedtime routine to signal to your body that it's time to wind down. Quality sleep not only aids fat loss but also enhances overall health and well-being [5].

Stress Management: Cultivate Calm for Success

In the midst of training and calorie tracking, don't overlook the importance of stress management. High levels of stress can sabotage fat loss efforts by triggering hormonal imbalances and promoting emotional eating. Incorporate stress reduction techniques such as meditation, deep breathing exercises, or yoga into your daily routine to promote relaxation and resilience. Remember, a balanced mind is essential for achieving lasting fat loss [6]

Fat loss doesn't have to be complicated. By focusing on the 'Big Rocks' – exercise, nutrition, sleep, and stress management – and prioritising consistency over perfection, you can achieve sustainable results without succumbing to fad diets or extreme measures.


  1. American College of Sports Medicine. (2020). Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise.

  2. Tudor-Locke, C., et al. (2011). How Many Steps/Day Are Enough? For Adults.

  3. Paddon-Jones, D., & Rasmussen, B. B. (2009). Dietary Protein Recommendations and the Prevention of Sarcopenia: Protein, Amino Acid Metabolism and Therapy.

  4. Armstrong, L. E. (2005). Hydration Assessment Techniques.

  5. Hirshkowitz, M., et al. (2015). National Sleep Foundation’s Sleep Time Duration Recommendations: Methodology and Results Summary.

  6. Khoury, B., et al. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research, 78(6), 519-528.

Josh Parkin

Co-founder of The RDA System

Join The RDA System today and get full access to over 20 programs and multiple resources on how to become the strongest version of YOU!

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