A girl’s guide to losing 5% body fat in 30 days.

If you look on most of the covers of magazines, you will see that they usually promote some new fad for losing weight with a new diet or product. Unfortunately, many women fall into their marketing trap and are left disappointed after investing their hard-earned dollars into a weight-loss formula that doesn’t work. Many people want to lose fat, but aren’t prepared to do what it takes to get the physique that they want. Gym equipment specialists Little Bloke Fitness share their proven exercise and diet tips that will allow women to lose up to 5% of their body fat in 30 days. No tricks, no gimmicks, just a proven formula that works.

Jumping with a white tissue
Jumping with a white tissue

Fact 1: You will lose body fat by consuming fewer calories than your body needs.

The average female body requires 2000 calories a day to function. By eating less than 2000 calories, the body will start using the fat deposits as energy. The lower your calorie intake, the more fat will be burned. For example, if you consume 1500 calories a day, your body will burn the additional 500 calories from the fat on your body. However, if you consume 2500 calories in a day, the extra fat that cannot be burned will be added to your body’s fat deposit.

It’s important that you improve your diet so that you will minimize the amount of calories. The best way to achieve this is by consuming non-starch carbohydrates such as green vegetables and fruits. You should also have a diet that is primarily made up of protein such as lean meats.

Fact 2: Doing cardiovascular exercise will help you reduce your calorie deficit even further and will give you quicker results.

The most important factor for reducing your body fat in 30 days is your cardiovascular training. Cardiovascular training forces the body to consume more calories from the fat deposits on the body. For example, if you run on the treadmill for 40 minutes, you should burn around 500 calories which your body will consume from the fat that is on your body. When this is combined with your diet, you can easily create a calorie deficit of 800 to 1000 calories per day.


The more cardio training that you do per session, the more body fat you will burn. Below is a rough estimation of the amount of calories that you will burn on a treadmill.

  • 20 minutes – 200 calories
  • 40 minutes – 500 calories
  • 60 minutes – 800 calories


To maximize fat loss, it’s recommended that people engage in high intensity workouts such as interval training so their heart rate will force the body to burn the body fat.

The treadmill is just one way to burn the body fat. Other methods include:

  • Cardio classes
  • Cross trainer
  • Step machines
  • Cycling machines

Fact 3: Resistance training will also help to burn calories as well as improve your muscle definition.

Many women are concerned that if they begin lifting weights, they will start to look like a man. If a woman does light resistance weights, they will tone their body, however it is unlikely that they will develop muscles like men unless they lift heavy weights.

The type of exercise movements women should focus on are power movements that are explosive. This will improve strength without creating much muscle size.

By adding resistance weights into the exercise mix, women can expect to shape their muscles and increase their size and strength. The added bonus of doing resistance weights is that the muscle will feed off the nutrients in the body after an intense workout, thus speeding up the fat burning process.

Doing a consistent training program over 30 days will guarantee a reduction in body fat by up to 5%. Maybe more if you push yourself to the limit. Let us know your results after the 30-day workout in the comments below.