There are four basic requirements for effective fat loss: Increase of lean muscle mass to increase resting metabolism; activity that both consumes calories and keeps metabolic rate elevated significantly for as long as possible; insulin control; and caloric restriction. Practically what this means is resistance exercise (ideally functional/structural exercises performed in a circuit, e.g. CrossFit); monostructural interval training (e.g. rowing, running, cycling); reduction or elimination of refined carbohydrate, particularly wheat products; and eating fewer calories than are being used by the body each day.