How do you lose fat?

In a nutshell, it's a simple law of energy intake and expenditure. Eating more than you are using means you gain weight. Burning more than your eating means you lose weight... Unfortunately the real outworking of this is not so simple. Losing fat (for most people) is hard -- get used to the idea then you won't struggle so much with disappointment.
There are 5 principles to keep in mind - Diet (Nutrition), Cardio (Exercise), Dedication (Consistency), Goals, Weight training. It is possible to lose fat with correct diet alone (for some people) - but the best chance of success will be to apply all these principles. Even the perfect diet plan can fail if you cannot stick to it.

Workout no no's

When working out, there are several bad habits you can fall into. These are just a few habits you should stay away from.

1. Weight Overload: Lifting too much weight can injure muscles and create incorrect alignment of the spine.

2. Biceps Only: No one is suggesting that you neglect your biceps altogether, but if you want to maximize your gym time, focus on exercises that create total body functionality by building muscles in your back, core, chests, legs and shoulders.

3. Abs All Day: If you're doing thousands of crunches every day to minimize the belly bulge, you won't see visible results unless you lose the fat first!

4. The Cardio Clutch: Hunching over a treadmill, stair climber or stationery bike with a death grip on the handrails is not only ineffective, it's also dangerous.

5. Routine, Routine: We are all creatures of habit. If you want to lose weight or get leaner, you need to shock your body -- run longer, cycle faster, climb higher.