Does exercise even WORK for fat loss??

If this is your breakfast, exercise will NOT work for fat loss

Being that I am a fitness specialist, this must sound like a ridiculous question. If exercise doesn't work for fat loss, then what the heck am I selling?

I'm selling health: increased strength, flexibility, endurance, heart function, decreased cholesterol, improved movement and overall quality of life

But does exercise work for fat loss?

In previous posts I've said yes. In another I said NO. But here is the final word (until I change my mind again!)

In the presence of a diet that EXCLUDES breakfast, and INCLUDES high refined carb intake, only 1 or 2 meals a day, minimal levels of sleep and no supplementation, EXERCISE SUCKS for fat loss.
"Well dang, Aaron. That's pretty rough." But it's true. If you do all of the above and expect 4 hours a week of exercise to undue the damage, your hoping for rain without a cloud in the sky.

If this is your breakfast, exercise works WONDERS for fat loss!

But if you:

1. Eat a high protein breakfast
2. Eat 4-6 times per day
3. Include protein (dairy, meat, tree nuts)
4. Minimize grains in your diet
5. Drink 1-2 liters of water per day
6. Get 8+ hours of sleep a night

Then exercise will certainly help with fat loss!

But as you can see, nutrition is the key to fat loss. But what should people eat for fat loss? And even now that you've read the rules on fat loss, how does the plan work? What should my day of eating look like? Well, below is a sample!

Wake-up - 1/2 cup oatmeal with protein powder mixed in, +  fruit + 3 fish oil capsules
+3 hours - 1 cup yogurt, palmful of almonds, + 1/2 Liter water
+6 hours - turkey sandwich (open face), salad + vinagraitte dressing with walnuts, + 1/2 liter water
+9 hours - protein powder + spinach + strawberry smoothie
+12 hours - chicken, 2 servings of veggies, 1 cup milk + 3 fish oil capsules
+15 hours - almond milk, peanut butter smoothie, 1/2 scoop protein powder

As you can see it really isn't that difficult. But you have to plan. If you hope to do this by the seat of your pants, your looking for gold in a dry river.

So in summary, does exercise work for fat loss. Absolutely. And absolutely not. It all depends on your eating. Follow the rules above and you'll be on your way.