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If you're spending hours a week on the treadmill and still not seeing the results you want - relax.

Step off the treadmill and get ready to burn more fat in less time with our introduction to interval training. Everyone, including the USDA, thinks that the key to fat-loss is lots and lots of aerobic exercise. The USDA came out with their recommendation to do 60-90 minutes of aerobics for fat-loss in 2005.

For men, this accounts for roughly 3% of total body weight.

Without essential fatty acids, such as omega-3 from oily fish, nuts and seeds, it would be impossible for our bodies to process nutrients like the fat-soluble vitamins A, K, and D, which assist in immune health, blood clotting, and the absorption of calcium.

Josef holds certifications from Precision Nutrition, American Council on Exercise, National Academy of Sports Medicine, Functional Movement Systems, Corrective High Performance Kinesiology, and the National College of Exercise Professionals.

Learn more about Josef on his blog, follow him on Twitter and Facebook.

Until you graduated college, there wasn't much need for a week's worth of suits, dress shirts, and ties.

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When we eat, calories that are not used for immediate functions (such as to provide the energy for respiration and to provide the fuel to keep your heart ticking) are converted into the triglycerides that make up storage fat.

A frequent surplus of calories causes fat stores to accumulate, resulting in weight gain.

In the past men hit the weights room with the primary aim of bulking up, but today the main fitness goal of many is to “get lean” – namely to strip away the fat in your body to reveal the array of muscles beneath.

Think Brad Pitt in or Cristiano Ronaldo at any point in the past ten years. To achieve this physique there has been an increased focus among trainers and gym-goers alike on body fat percentage, with the ultimate target considered to be single digits.

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