Krank BK Fatloss | The 4 Pilliars Of Fatloss

What up people!!

So your ready? Ready to change your life and transform not only the way your look but how you feel?

Well here are the 4 pillars needed to make your dream body a reality!

Short sweet and to the point!




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1) Nutrition

No matter how much your train, if your nutrition sucks you ain’t gonna look any different. Look we only have 168 hours in a week, even if you worked out everyday for an hour and a half a day you would still have 157 and half hours to screw up all that work.

Eat good, feel good, look good.



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2) Cardio

Cardio which is short for Cardiovascular which normally brings to mind aerobic exercise, something like running, biking, swimming, walking etc…

Now cardio does have tons of benefits such as lower blood pressure, low levels of LDL or “bad” cholesterol and high levels of HDL or “good” cholesterol, increases lung capacity, reduces stress and also increases stamina and energy.

Cardio when done correctly can help drop tons of body fat.

Remember I said done correctly!!

Cardio shouldn’t be your only form of exercise, it’s just a component or addition to an exercise program.

I’ll explain the proper forms of cardio for fat loss in a later article.


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What I mean by proper is running for miles and miles on end ain’t gonna get you a banging body!!!



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3) Resistance training.

Resistance training is any exercise where muscles contract against an external resistance by the use of body weight (push up’s and pull ups), dumbbells, kettle bells, barbells, sand bags, other odd objects, bands and machines.

Many people shy away from this form of training for a variety of reasons, however many studies have shown this type of training is by far the most effective fat burning strategy.

BTW, I’m not talking about using the pink 5lb dumbells in your group x class!!




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4) Accountability

ac•count•able |əˈkountəbəl|


1 (of a person, organization, or institution) required or expected to

justify actions or decisions; responsible : government must be accountable to its citizens |

parents could be held accountable for their children’s actions. See note at responsible.

Bottom line is accountability is the most import piece in the puzzle to getting for to shape. One study done by The Journal of the American Medical Association showed that weekly accountability increases the likelihood of sticking to your exercise program over those participants who were not held accountable.

Types of accountability include:

  • Food journal
  • Telling your goal to a Friend
  • A coach
  • Trainer
  • Telling your goals to family members
  • Support groups and exercise programs




All right!


That’s enough for now.

Just digest all this info for a minute. I’ll drop another post in a few to further explain each one. Most importantly understand if either one of these components are missing in your journey to the body you want your more then likely gonna fail.

Because your reading this blog your in the Krank family and we don’t fail at Krank Systems!

If you have any questions feel free you to leave a comment below and one of the Krank coaches will most defiantly get back to you.

G.S.D. All day!!!



Dan Salazar

Krank BK

Fatloss, Strength and Conditioning

2 Prince St 8FL

Brooklyn, NY 11201



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