Melt Body Fat Like Butter

By | August 19, 2016

If you want to melt body fat like butter then you need to know what’s the best exercises and the best foods! We all reach a brick wall  in our journey, no matter what we do the scales just don’t move!

Are you just starting out or have you already felt that feeling of hitting that wall with such force you give up and say this “I’m always going to be fat”

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STOP!! You are not destined to be fat no more than the person next to you, we as a species are destined to be lean, strong and powerful.

Rewind the clock a few thousand years and there is not one single fat person that’s right not one, do you know why?

The opportunity to be fat wasn’t available you would have been eaten if you were overweight how could you run or fight off a predator if you were overweight it would be impossible!

Let us put the excuses behind us, you know the “it runs in the family” and “I don’t have time” excuses, the only thing that runs in the family is bad habits and poor education passed down around eating and exercise habits and lets face it you won’t have any time if you don’t do something about it now!

Keep reading to learn how to melt body fat like butter.

Why You Have More Body Fat.


Unless you have a medical condition there really is only one possible reason why you’re carrying more junk than anybody else.

You eat more than you burn off in a day, it really is this simple, however, we don’t get taught in schools how much we should be eating or how much calories we should be burning and the amount of sugar that’s in food these days the odds are stacked against us.

Also most jobs these days are not very active, sure you feel tired at the end of the day but your heart rate isn’t at a calorie burning tempo and your body is just to used to your line of work to even think of melting your fat for energy.

So even though in your mind you don’t eat a lot you simply not burning enough off, and if you know you eat a lot then you know you got to do something more than your doing to see your fat disappear.

Keep reading this post to discover how many calories you need to be eating and burning to finally see a change in the mirror.

Work Out Your Deficit And Heart Rate


It’s long been thought that keeping your heart rate in the fat burning zone is the best way to torch your wobbly bits, but this has proven to be a long and unsuccessful way of losing weight.

The fitness boffins concluded that if you keep your heart rate at 60-70% of your maximum for more than twenty minutes you would tap into your fat supplies, all though this is somewhat true it is boring and doesn’t provide much after burn (calories burnt after you finish exercising)

This leads me on to the “better way” of doing exercise, this way can be done in half the time and double the results, oh and it’s more fun than plodding along on a treadmill or bike for 20+ minutes.

You don’t have to grind away for twenty minutes before you tap into your fat supplies with high-intensity interval training, this training is performed at 80-90% of your maximum heart rate.

Heart rate zones

Formula to find out your maximum heart rate goes like this – Take the number 220 and then minus your age, this will give you your maximum heart rate, take that number and divide by 100 and times by the effort percentage i.e 80-90%

Now that you have worked out your high-intensity workout tempo it’s time to work out how many calories you need to be in a deficit, this is an extremely important part and shouldn’t be missed as this is where you will see the best results, in fact, its possible if you use this method alone you will lose weight.

Use this formula below –

Your weight in lbs x11 = starter point

Your starter point + 400 = calorie needs

Calorie needs – 750 = Target deficit amount

As you can see this formula isn’t a one size fits all and takes into account that the more you weigh the more calories you need as you lose weight you simply redo the calculation as you lose weight.

Now I am not one for rigid diets and a true believer in eat what you want, not eat as much as you want with this formula you can eat some junk, although not advised as you will use your calories up very quick and therefore be hungry.

What I would suggest is plenty of vegetable’s lots of protein cut the sugar out and if you feel like you need sugar eat fruit as its a different type of sugar.

Top Foods For Weight Loss


As mentioned above I am not a fan of starving yourself of foods you like, just keep in mind how many calories you have and include these 12 foods on your list they’re great for losing weight.

  • Egg
  • FishMelt body Fat Like Butter
  • Chicken
  • Been & Lentils
  • Red meat (in moderation)
  • Broccoli & Cauliflower
  • Sweet Potatoe
  • Brown Rice & Brown Pasta
  • Cottage cheese
  • Soups (home made)
  • Fruit
  • Nuts

These food are packed with nutrition such as dietary fibre, protein good carbs and healthy fats all will help you feel full for longer whilst providing energy and warding off cravings.

Workout Plan To Melt Body Fat Like Butter


I always encourage exercise to have best results but I appreciate not everyone likes to exercise, you can get away with just using the calorie deficit method but hear this, YOU CANT OUT TRAIN A BAD DIET so if you skip the calorie deficit part of melting fat then your results will be very limited!

See below for a workout I did that is really popular for losing weight fast for a wedding this is a high-intensity workout so please before you start consult a phsycian and listen to your body any pains or breathlessness just slow it down and work your self up to a higher intensity.

Week 1,  

Day 1 body weight cardio 

  1. Star jumps 2.30 minutes
  2. Burpees 1 minute
  3. Star Jumps  2.30 minutes
  4. Rest 1 minute
  5. Mountain climbers 2.30
  6. Burpees 1 minute
  7. Star jumps 2.30
  8. Jog on spot for 2 minutes
  9. Rest for 2 minutes and repeat steps 1-8

Day 2 Lower body 

  1. Deep Squats  2.30 minutes
  2. Right leg lunge 2,30 minutes
  3. Left leg lunge 2.30 minutes
  4. Rest one minute
  5. Square jumps into squat 2.30 minutes
  6. Side lunge to the left for 1 minute
  7. Side lunge to the right for 1 minute
  8. Sumo squat 2 mins
  9. Rest for one minute and repeat steps 1-8

Day 3 Mix it up

  1. Star Jumps 1 minute
  2. Squats 1 minute
  3. Burpees 1 minute
  4. mountain climbers 1 minute
  5. Star jumps 1.30 minutes
  6. Squats 1.30 minutes
  7. Rest 1 minute
  8. Burpees 2.30 minutes
  9. Sumo squats 2.30 minutes
  10. Burpees for 2 minutes
  11. Rest for 1 minute and repeat steps 1-10

Week 2 

Day 1 

  1.  Side lunge right leg knee to elbow  2 minutes
  2. Side lunge left leg knee to elbow  2 minutes
  3. Alternate side steps knee to elbow 2 minutes
  4. Upright mount climbers 2 minutes
  5. Rest 1 minute
  6. Squat to basketball shot 2 minutes
  7. Knee highs 2 minutes
  8. Burpees 2 minutes
  9. Rest 1-minute repeat steps 1-8

Day 2 Lower body

You just going to repeat from the first week, the reason why are we really want to target the big leg muscles to burn more calories, side effect especially for woman great bum and legs. let’s face it, it’s not just men who are partial to a good bum!

Day 3 mix it up

  1. Deep Squats  2.30 minutes
  2. Right leg lunge 2,30 minutes
  3. Left leg lunge 2.30 minutes
  4. Rest one minute
  5. Upright mountain climbers 2 minutes
  6. Knee highs 2 minutes
  7. Burpees 2.30
  8. Jog on spot for 1 minute
  9. Rest for 1 minute and repeat steps 1-8

If you’re not looking your sexiest after this let me know and I will give you another plan to work to.

Final word


I really hope you get in shape and if you follow these formulas you will, no doubt about it the science behind it says you will, you got to be willing and have true grit, determination and above all else motivation,

Its going to be tough and maybe emotional but you know what you can do it, I know you can its in you you but you got to find it and own it.

If the workout is too hard for you to start off with just slow it down,  80-90% effort isn’t set in stone and everyone is different that’s why this formula will work as it’s not a one size fits all.

If you want to melt body fat like butter check out my number one recommendation that covers both of these powerful formulas


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7 thoughts on “Melt Body Fat Like Butter

  1. Francine

    Great article! Broccoli and cauliflower are also great detoxifiers for your body they are naturally high in sulfur. Thanks for your tips on the exercise and the formulas awesome tips.. love it..

    1. Steven Varley Post author

      They are great veg and I will always recommend them, I love brussels as well.

      Let me know how you get on with these formulas

  2. Andi

    Hi there, I don’t have any excuses, I am just very dormant. I try not to eat too much as I have in the past so at least I have made an improvement there but I really know that I need to be more active because you are right in saying that it just doesn’t get burnt off, so as a result, I stay a bit podgy. I am about to start to become more active because I have to get my little boy to school when he starts in September. I am sure then that I will begin to see a difference.
    Thanks for the good information.
    I have shared your page using the social media buttons for my friends to read your website.

  3. Xulfeh

    Hey, really like this article, It’s just so relevant. Unfortunately, it is the lifestyle we live…office work all day, junk at lunch, junk in the evenings, watching tele or sports. I’m quite skinny myself, except for the belly fat! So some great tips there for me. Just one thing, is there like a video for the exercise, as I don’t recognise some of the names so I don’t know what they are.

  4. Hillary

    I am trying to lose 8 pounds, mostly in my belly and hip area, so I am avoiding too many carbs and trying to increase fresh fruits and vegetables. I am also exercising more but am not getting my heart rate up high enough according to what I’m reading here. Tomorrow I will try and get it up higher during my workout. I’ve already lost 5 lbs so I am getting there!

  5. Jeremy

    These are some really good tips for losing body fat. I especially like the workouts you listed. I have done most of those exercise and I know they will get your hear rate up quickly! I see in the food section you don’t list in salad or greens, just curious if there was a reason for that?

    1. Steven Varley Post author

      Extremely good point about salads and greens, most things on a salad are vegetables which are a great option but the best of those vegetables are broccoli and cauliflower fully of great nutrients and fibre heavy, hope this helps


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