High-intensity movements followed by lower-intensity exercise can be effective for fat loss, especially when performed in a fasted state.

For optimal fat loss, engage in high-intensity interval training (HIIT), sprint interval training (SIT), or moderate-intensity continuous training (MICT).

If you perform high-intensity training while fasted, you will burn more body fat compared to exercising after eating.

Fasted exercise can enhance fat oxidation, especially after about 90 minutes of moderate-intensity exercise, where the body shifts from burning glycogen to body fat.

The principles of fat loss are linked to how we engage the nervous system and the patterns of exercise we choose, as high-intensity exercise triggers significant adrenaline release, which is crucial for fat thermogenesis and oxidation, while low to moderate-intensity exercise does not stimulate adrenaline as effectively.

Maintaining a low insulin level is beneficial for fat oxidation, and various dietary approaches can help achieve this, including low or moderate carbohydrate diets.

Start with a cold temperature that is uncomfortable but safe, typically around 60 to 55 degrees Fahrenheit, and aim for one to three sessions per week to accelerate fat loss.

Ingesting caffeine 30 to 40 minutes before exercise can improve fat oxidation and help burn more body fat during workouts.

For training frequency, you can train the same muscle anywhere from one to six times a week. Two to four times a week is a good idea for most people, with three to four being more suitable for those in specialization phases or who recover rapidly.