You may not like what you’re about to read but it’s the truth on fat loss whether you like it or not. This article may hurt your feelings, but my passion is to get people healthy and lean and I’m not going to tell you what you want to hear I’m going to tell you want you need to hear. Take on board that this is my passion and my honesty in this  article is with your best interests at heart which is to get your fat down, put some muscle on and most importantly improve your health, so I have to ignore your feelings for the purposes of this article to give you the wakeup call you may need.
Take on board what I’m telling you in this article and you won’t have to worry about “does my ass look big in these jeans”, “is this shirt too tight on my stomach”, “I can’t go out nothing fits me”, or “does this make me look fat”?
Without doubt the most frequently asked question I get is “How do I get rid of this” as they’re grabbing their love handles. If you want to get rid of your love handles once and for all here it is, believe it or not with references and studies that you won’t get from some fluffy fitness magazine, they won’t give you the hard facts because they want you to buy their magazine and the cheesy fitness equipment, miracle fat loss pills and quick fix solution because that’s what keeps their magazine going.
Remember I warned you, you may not like what you’re about to read, but it’s the truth! I know the truth hurts, which in some cases has cost me clients and members because people are too damn lazy (excluding Function Well members of course) they want the bloody easy option, they’re looking for the quick fix, guess what there is NO QUICK FIX! Sitting on a frigging exercise bike for an hour watching Dr Phil and then justifying to yourself I’ve earnt a piece of cake because I sat on the bike for an hour, is not going to get your body to the land of ripville, you’re going to stay FAT!
If I read another article that the only way to get long term fat loss is through moderation and a slow and steady approach I’m going to put my head through the wall.
In my 10 years in the industry and 15 years of training I’ve rarely seen someone make a dramatic visual change by not training hard but taking a slow, steady approach and everything in moderation. Give me a break, what is moderation in today’s diet?
You are not going to achieve fat loss with half-ass efforts and “kinda sorta” wanting it. For at least 4-8 weeks you must be intense and dedicated with your training and diet and then you can look to a little moderation once you fully understand the term moderation and your body composition is at respectable level – once you get your metabolism cranking you can afford to have foods that are not so good, 80% good 20% not so good.
By no means do I expect you to eat perfectly for 52 weeks of the year, I do understand you have a life and that means enjoying a glass of wine and a dinner out here and there, what  I’m simply saying is get your body into a fat burning state by getting the hormones responsible for fat loss happening and then implement a balance/moderation whatever you want to call it.
Bad habits must be broken.
Sticking points in muscle and strength gains and fat loss must be smashed; this is not going to be achieved with a slow and steady approach.
Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It’s not a lifestyle choice; it’s a battle. Lose fat and then get back into moderation. There’s another one for you: moderation. Revelation says it best: ‘You are lukewarm and I shall spit you out.’ Moderation is for sissies.” Dan John World Renowned Strength Coach.
For those of you who know me will know if there is one thing in life I hate it is excuses and know that I don’t generally tolerate excuses very well especially the number one excuse “I don’t have time” what a load of BS. You’re justifying your lack of commitment, drive and laziness for a lame excuse.
I understand you are very busy and extremely limited for time, so that’s why it’s even more of a reason to be healthy and fit. You can’t afford to get sick, by eating well and exercising you’re going to have better energy levels, which means you’ll be more productive and dramatically decrease your risk of illness and disease. So you’re actually creating time for yourself.
If you can find time to sit in front of the television 3-4 times per week or Facebook you’ve got time to train – it’s not a matter of time it’s a matter of priorities!

Most of us can only make time to train three to four times per week. With that in mind — with time being our limiting factor — this article is going to explain how to maximise fat loss with limited time. What is going to give you your biggest ‘bang for your buck’?

Stay tuned for Part 2 to find out the answers. 

Written by Darren Bain 
Founder of Function Well