The Top 3 Ways to Lose Fat FAST and Get in the Best Shape of Your Life This Year!

The Model Health Show

Shawn Stevenson

Nutrition, Health & Fitness, Fitness

4.8 • 7.2K Ratings

🗓️ 31 December 2025

⏱️ 49 minutes

🔗️ Recording | iTunes | RSS

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Summary

If your New Year’s resolution involves losing fat or getting in better shape this year, you’ll need a solid strategy. Instead of doing random workouts or guessing what to eat, a better approach is to create an efficient routine that actually yields results. Today, you’re going to learn about exactly what it takes to improve your metabolic health, build muscle, and burn fat. On this episode of The Model Health Show, you’re going to learn about the top three ways to burn fat. You’re going to learn about the specific exercises, dietary inputs, and lifestyle habits that will support your goals of optimizing fat loss. You’ll learn how to improve your sleep, get the most bang for your buck out of your workouts, and much more. Not only are we going to cover the science behind these simple, proven tips, but you’ll also hear actionable steps to add them into your routine in 2026! I hope this episode brings you inspiration and education to start your new year off right. Enjoy! In this episode you’ll discover: What REHIT is. (0:44) The difference between cardio, HIIT, and REHIT. (1:30) Why we need to move fast to burn fat. (8:21) What glycogenolysis is and its relationship to insulin. (10:15) How REHIT makes you more efficient at burning fat. (11:29) What an amplification cascade is. (13:00) The relationship between REHIT and insulin sensitivity. (14:45) How REHIT can diminish the feeling of dreading exercise. (17:04) Ways to implement REHIT without running. (18:03) The critical connection between sleep and fat loss. (24:45) Why being sleep deprived can accelerate muscle loss. (26:55) The importance of having lean muscle mass as you age. (28:44) How screens can disrupt your sleep. (30:25) What sleep nutrients are and how to include more in your diet. (39:19) The role of protein in building muscle. (42:38) Items mentioned in this episode include: Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses! Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Bon Charge. Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.

Transcript

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0:00.0	You are now listening to The Model Health Show with Sean Stevenson. For more, visit the model health
0:06.5	show.com. Welcome to the model health show. This is fitness and nutrition expert Sean Stevenson,
0:13.8	and I'm so grateful for you tuning in with me today. Today we're going to cover three of the most
0:18.4	science-backed ways to burn body fat fast.
0:22.6	And not only that, these three things will help you to make the hormonal changes, the muscular changes, and the overall metabolic changes to ensure that you keep the fat off long term.
0:33.6	So let's go ahead and kick things off with number one on this list.
0:36.6	And it's a form of
0:37.7	exercise that you need to be consistently doing, and it's a form of exercise called re-hit.
0:44.5	Rehit stands for reduced exertion, high-intensity interval training.
0:49.6	The definition of high-intensity interval training has gotten way out of hand and has lost
0:55.1	its truest, most efficient scientific definition.
0:59.3	So a new name has emerged to define exactly what it is to get you the best benefits and
1:04.3	the fastest amount of time.
1:07.0	Enter the age of a re-hit.
1:09.5	I had a conversation with Dr. Martin Gabala, who is one of the world's
1:12.8	leading exercise scientists, and he's the guy who's actually in the laboratory, taking muscle
1:18.6	biopsies of his test subjects, tracking fat loss, and seeing which form of exercise actually
1:25.4	works most effectively. And he's stressed that it's important for us to first
1:31.1	define the difference with conventional cardio training, conventional high intensity exercise training
1:38.1	or hit training, and re-hit exercise. Now, conventional cardio consists of moderately intense aerobic exercises like jogging
1:49.3	and cycling, typically done in gyms throughout the world on everything from treadmills to elliptical
1:56.5	machines to stationary bikes. And it's also referred to as steady state cardio. So he is studying that.
	...

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