Welcome to the Get Fit Guys quick and dirty tips to slim down and shape up.

My name is Ben Greenfield and I'm the Get Fit Guy.

Spring is in the air, which means summer is quickly approaching,

and before you know it, swimsuits, tank tops, shorts, trips to the beach,

and pool parties will be in full swing.

And there's a high likelihood that you'll be exposing the backs of your arms, stomach, thighs,

calves, and wherever else you tend to show skin when the weather gets hot.

But don't panic. In this two-part series on how to lose fat quickly, you'll learn how fast

you can safely lose fat

and about the best fat loss exercises and fat loss workouts. In the episode How to Tone and Lose

Fat in One Body Part, you learned about how the fat burning process actually works. But before we

get going into a fast fat loss workout, let me remind you how you

actually lose fat. Imagine you have a big barrel of crude oil in the trunk of your car. Even though

your car's engine uses gasoline and crude oil is used to make gasoline, all that crude oil in your

trunk isn't doing you a bit of good unless it somehow gets converted into

gasoline and put into your engine. Your body is no different. Think of all that fat around your

waistline like the crude oil in your car's trunk. You can't just take the fat and burn it right where

it sits on your waistline because your body must first convert the fat into a form of fuel

that your body can actually burn for energy. Your body accomplishes this by taking the fat on your

waistline, sending it to your liver, and breaking the fat down into something called free fatty acids,

which can then be used for energy. So why do I use the gasoline analogy? Because to lose fat,

you must put your body into a state where it needs to burn or mobilize that crude oil or

...