Keys to Weight Loss


I’m on the heavier side and always trying to lose weight. It’s tough, as I’m almost a pure endomorph. What are the most important things I need to know? I’ve got 90 days or so to the big family reunion, and I’d like to lose as much weight as possible.


Fat loss for most SHR listeners is no real mystery, at least it shouldn’t be. Most people know what they need to do, it’s just doing it that’s the issue.

Measure First

First thing you need to do is take some measurements with the tape measure: Chest around the nipples, waist around the navel, arms (flexed) and mid-thighs as well as calves.

You can weigh yourself too, but get the idea of “weight loss” out of your mind right now, and replace it with “fat loss”.

Diet Is Most Important

Next, understand that most of this is diet. Some people eat fewer calories, some eat fewer carbs, some do both. Some people still believe low fat is the way to go.

Whatever your strategy, keeping insulin low and steady is the key.That’s the common denominator in every fat loss diet, and it’s what you need to do in order to lose fat.

When insulin is low, it leads to much better fat loss be through a caloric deficit, greater energy demand or both.


That energy demand should come in the form of 3 workouts a week working fast with weights. So called Lactic Acid Tolerance Training is ideal IMO.

Said training dramatically increases your natural growth hormone output, builds lean muscle (which will burn fat 24/7, not just for an hour or two as seen when doing cardio) and will improve your conditioning manyfold.

Just 2 sessions a week will work, but in all candor I’ve seen people do much better when getting 3-4 sessions in a week. A simple every other day schedule is the easiest schedule to adhere to, at least in my experience.

Stack 5-7 compound exercises on top of each other, perform them back to back with no rest and when complete with a round of them, rest 1 minute and repeat. The ideal is to build up to 5 total rounds, although when starting out 2-3 is more realistic.

Supplements That Work

As far as supplements go, there’s nothing with better cost/efficiency (and safety IMO) than the Ephedrine Caffeine stack.

Adding EGCG from Green Tea has also been shown to result in greater fat oxidation.

Steer clear of scams like Conjugated Linoleic Acid (CLA), Hydroxy Citric Acid (HCA) and Green Coffee Bean. They’ve all come and gone without doing much of anything.

Coach Rob Regish

Rob Regish is an internationally recognized name in the field of health and fitness. He's been a weekly contributor to for almost a decade, answering listener questions from around the world.

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