NO BS Guide To Burn Fat Fast For Visible Abs 

September 16, 2020

By Troy Adashun

If you want to burn fat fast to reveal visible abs I beg you to write these 3 steps down and never ever forget them.

They are literally the only 3 things you need to do to lose fat all over your body, and especially the stubborn fat that is covering your abs. These are 100% science backed and are guaranteed to work. Remember that the only rule you need to follow to burn fat fast is be in a calorie deficit, so if you don't know how many calories you should be eating make sure to use the free fat loss calorie calculator below!

The most important rule of fat loss is calories. As long as you eat in a calorie deficit you will lose fat and you can fill those calories with whatever food you like. I eat more donuts than anyone I know yet burn fat fast and have visible abs for most of the year.

Before I dive into these 3 steps to burn fat fast, promise me something.

If anyone ever tells you that you can spot reduce the fat covering your abs please please fill a pillowcase with bars of soap and knock some sense into them with it!

You can’t spot reduce the fat covering your abs. I know you are here because you desperately want to lose the fat covering your abs and have a ripped torso, right?

These 3 easy steps will obliterate stubborn fat and help you get leaner and leaner every single week.

You will predictably be able to lose 1-2 lbs. of fat consistently for a long period of time, and some of that fat will of course be the jiggly stuff that is hiding your abs.

Please relax, be patient, and trust the process. Follow these 3 steps and you will have visible abs at some point.

If you have 10 lbs of fat to lose it might take you 4-6 weeks.

 If you have 20 lbs of fat to lose it will take you 8-12.

Don’t worry about the past and any mistakes you have made. Focus 100% of your attention on implementing these 3 fat loss tips starting today!

Step 1/3 to Burn Fat Fast

I love sushi and work it into my diet as a pre workout meal that contains 70-80 carbs and 40-50 grams of protein! I notice I get an amazing pump when i eat sushi pre workout too because of the sodium

Let’s get something straight. You need to eat in a calorie deficit to burn fat fast but you don’t want to eat in such a big calorie deficit that you feel weak and aren’t able to train at max intensity, because step 3 you are in for a real treat!

The perfect calorie deficit to burn fat fast is between 500 calories at the minimum to 750 calories at the maximum. This is sustainable fat loss and you will be able to maintain this for 8-12 weeks long.

This is important because for many of you seeking aggressive fat loss and visible abs, you will need to diet for 8-12 weeks to be happy with how lean you are.

Please don’t make the classic mistake of trying to starve yourself and do tons of cardio. It’s not going to speed up the process. It’s actually going to cause you to look worse, damage your metabolism, and make you miserable. I see it time and time again.

After torturing yourself for 4 weeks your willpower runs out and you start binge eating and you end up looking worse than when you started.

So how do you know how many calories to eat to be in a 500 - 750 calorie deficit? Simply enter your email below to get 100% free access to the Superhuman calorie calculator, and in 30 seconds after entering your information it will spit out the amount of calories you need to eat to burn fat fast.

Calorie Calculator





feet inches





Results in:

BMR estimation formula:

Body fat:


Calorie Result


Now that we got the most important step out of the way, let’s move onto the fun stuff. Eating the foods you crave in a strategic way and spending as little time as possible working out to burn the most amount of fat!

Step 2/3 to Burn Fat Fast

Know your sweet spot fat loss calories where you can bun fat fast and still train hard. Mine is about 2,400 and I weigh close to 200 lbs.

You want to know what the best diet for fat loss is? The one that keeps you in a deficit, is easy to maintain and keeps you satisfied! 

What could be better than eating the foods you crave and still burning fat fast? Yes, it’s 100% possible so take some notes on this section as it’s super important.

The good news is that eating the foods you crave can have a positive effect on your metabolism, and mentally helps you stick to this diet for 8-12 weeks without going crazy or sacrificing your lifestyle.

Before I start talking about ice cream and gummy bears, let’s go back to that number you figured out in step 1 about your fat loss calories. When I am working to burn fat fast my magic number of calories is 2,500.

This doesn’t mean that I eat 2,500 calories every single day, it just means that this is my weekly average. This keeps things interesting and allows you to strategically have a few days where you indulge in some higher calorie foods.

Let me repeat. It doesn’t matter if you hit your number from step 1 every single day, it’s more important that you hit this as your weekly average.

For example last week on my fat loss diet here are my calories each day:

  • Monday: 2,300
  • Tuesday: 2,200
  • Wednesday: 2,650
  • Thursday: 2,400
  • Friday: 2,650
  • Saturday: 3,000
  • Sunday: 2,500

Average calories per day = 2,528. Pretty spot on and I lost 2 lbs in 7 days. Goal accomplished.

The way I structure my calories is that I like to start my week eating less calories than my “goal number” so that later on in the week and on the weekend I can have a few higher calorie days. 

Notice how on Saturday I ate 3,000 calories, and I was actually over my “goal calories” 2 other days, but when you average them out for the week I'm still at about 2,500.

Now let’s talk about working in the foods you “crave” and more specifically higher carb foods like rice, pasta, ice cream, pizza, etc.

My rule of thumb is that my highest calorie meals of the day are always post workout. These are my “crave meals” and the science behind this is that spiking your insulin after an intense workout helps to replenish lost muscle glycogen, help you keep your lean muscle mass even when dieting due to insulin being highly anabolic, and psychologically its a built in reward for working out.

The key with this post workout crave meal is not getting too carried away, and trying to keep the fat intake as low as possible. Fat is 9 calories per gram, while carbs and protein are 4 calories per gram.

You could eat a big fat free frozen yoghurt with gummy bears on top after a workout and it’s only about 125 grams of carbs which is 500 calories. Let’s say that your goal calories are 2,500. This is only 20% of your total daily calorie intake and still makes it really easy to indulge your sweet tooth and still lose fat. 

My usual post workout meals when i’m trying to burn fat fast aren’t quite as indulgent, but I will load on my favorite sushi or a poke bowl which has a good amount of white rice. Just yesterday I had a 700 calorie poke bowl post workout, and yet only consumed 2,400 calories that day.

Remember how I said to keep your calories lower in the week so you can have a higher calorie day on saturday? I recommend you have a cheat meal 1 day per week on the weekend, and this means you can go a little crazier. I usually get a mcdonalds ice cream sundae with extra caramel and a big plate of sushi. It’s a 1,500 calorie meal, so for the rest of the day I only had 1,500 calories. Total calories for the day were 3,000, and for the week I easily hit my goal of 2,500 avg per day. Make sense?

Step 3/3 to Burn Fat Fast

Don't be a Balloonatic! Make every workout count and maximize the 3 science backed ways your body builds muscle.

Notice how the last step to burn fat fast is the workout related step? That’s because you can’t outtrain a bad diet, so I wanted to cover those crucial steps first.

There are 2 things I want you to do each week with your workouts. These 2 things are so powerful when combined I call them the batman and robin of training for fat loss.

They are the balloon method and HIIT.

Every time you lift weights I want you to follow the principles of the Balloon method, which was created right here at Superhuman Fitness and ensures that every time you go to the gym you maximize the 3 Science backed ways your body builds muscle in a short and intense workout.

A balloon method workout is short and intense and doesn’t take more than 30 minutes a few times per week.

Each workout will be split up with lifting heavy for strength, lifting lighter for maximum time under tension, and incorporating intensity techniques like drop sets and supersets to create more healthy muscle damage.

But wait, you are probably thinking my goal is to burn fat fast, why do i care about maximizing my muscle building?

By triggering the 3 science backed ways your body builds muscle in a short workout you are making your workout a lot more intense.

What does this mean for fat loss tho?

  1. 1
    You are burning more calories during every single workout
  2. 2
    You are burning more calories after your workout by triggering the after burn phenomenon
  3. 3
    You are also going to maintain way more muscle mass even in a calorie deficit, which will keep your resting metabolism sky-high and further speed up results.

The last piece of the puzzle to burn fat fast is to incorporate HIIT cardio 2-3x per week to further supercharge your metabolism and help you burn way more fat. These workouts only need to last 10-15 minutes and can be as simple as doing 5 sets of squat jumps or 5 sprint intervals lasting 10-15 seconds each.

There is a reason why sprints are the best workout to get ripped, and think of these short HIIT workouts as the robin to the balloon method workouts.

These 3 steps are exactly why thousands of men and women all over the world are seeing such fast results on the Superhuman fat loss program

The Superhuman Fat Loss program helped Chris go from beer belly to visible six pack abs in less than 8 weeks.

Don’t go on your fat loss journey alone. Click here to learn more about the Superhuman fat loss program, and get the roadmap and accountability you need to guarantee you never fail on your fat loss goals again. 


You May Also Like...

Troy showing off his lean body shirtless

Lean Body Transformation – The 6 Pillars

Get Ripped with HIIT Workouts

HIIT Sprints – The Best Shredding Workout

Lose Belly Fat Fast

Lose Belly Fat With These 8 Cutting Foods

Reduce Cortisol

How To Lower Cortisol – The Fat Loss Enemy!

Get Shredded With A Life

How To Get Shredded And Still Have A Life