I need to lose body fat. What is the best way to do it.

  • Posted by a hidden member.
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    Jan 14, 2009 9:00 PM GMT
    I need some ideas to help me lose body fat around my mid section.
  • EricLA

    Posts: 3461

    Jan 15, 2009 12:52 AM GMT
    Pretty straightforward. You need to be burning a lot more calories than you're taking in. So, if you're not already monitoring and reducing your intake, it's the time to start. Then it's all about cardio, cardio, cardio. You need to burn off the fat stores (though you can't just burn off weight in one part of your body, that's sort of beyond your control unless you skip all this and go for lipo). Of course, if you want to look good and increase your stamina and endurance, than you should also be doing resistance, weights, etc. But, you should be doing some form of cardio daily, or as often as possible. Start with long walks if that's all you can do.

    There are other posts on this subject, I'm sure if you do a search you can find more than a few suggestions in those.
  • tailgaytor

    Posts: 41

    Jan 15, 2009 1:21 AM GMT
    Your midsection holds fat long after it has disappeared in other locations like your face and ass.

    Watch what you eat and the number of calories. Don't eat after eight.

    Do cardio to begin your workout and to end it. That will help jump start your metabolism. Eat small meals throughout the day and that will keep your metabolism high.

    Exercise muscles located in your midsection.

    It's a slow process, but the fat cells do reshape themselves and the bulge does go away.
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    Jan 15, 2009 1:43 AM GMT
    Eat.

    Increase your lean muscle to increase your resting metabolism. Resistance training is the only exercise that will increase your base metabolic rate (BMR), increase your lean muscle mass, and strengthen your bones, as you grow old. Lifting weights (be it your body, or a dumbbell) is essential to keeping your metabolism, and body, healthy.

    Do high intensity interval training (HIIT). HITT not only increases your caloric burn, but, it also increases your cardiac threshold, unlike many other exercises. It's also highly effective in time management, and does not compromise lean muscle mass like endless hours of biking, or swimming.. E.g, run bleachers, run stairs, do lines, do the stair machine, ride hills, in short bursts.

    Eat a diet of moderate protein, carbohydrates, and reasonably low fat. As you increase your activity, and your lean muscle mass, the fat will felt off, as your caloric requirements rise on their own. Other than post workout, avoid high glycemic index foods like the plague. Remove fried food completely from your diet. Eat foods containing poly and mono unsaturated fats for good health.

    If you are over 28, you should have a CMP, free testosterone, free thyroid, fasting glucose, and PSA tests done. If your androgens are low, or your thyroid is off, or you border on diabetes, you'll need to make the proper adjustments. Many diseases of aging, depression, and fat levels, can easily be fixed with a testosterone prescription and some exercise.
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    Jan 15, 2009 1:48 AM GMT
    chuckystud saidMany diseases of aging, depression, and fat levels, can easily be fixed with a testosterone prescription and some exercise.


    I hear a crowd of skinny fairies off in the distance screaming "THAT'S BAD FOR YOU!!!"
  • Posted by a hidden member.
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    Jan 15, 2009 1:49 AM GMT
    Well, flex, don't be getting them all wound up.......
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    Jan 15, 2009 3:20 AM GMT
    eat otameal with raisins before doing cardio (fills you up for a longer period of time and provides glucose for additional energy)

    eat more fiber in general (fills you up and allows you to stave off hunger longer), either from fruits and vegetables or whole grains, or from a fiber supplement.

    substitute sugar (empty calories) with stevia liquid extract (south american plant extract 300 times sweater then sugar, zero calories, just approved by FDA as a safe sugar substitute).

    eat five small meals a day instead of 3 large ones (portion control).

    do most of the above for the rest of your life, rather than to get a beach ready look.

    brush your teeth after each meal (ie before the cookies), and you will not want cookiesicon_smile.gif

    worked for me.
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    Jan 15, 2009 3:48 AM GMT
    I found that purging has served me well. Give it a try!
  • relyt

    Posts: 38

    Jan 15, 2009 3:54 AM GMT
    AFDude80 saidI found that purging has served me well. Give it a try!


    Bahahahahahahaha.
  • Posted by a hidden member.
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    Jan 15, 2009 3:54 AM GMT
    I had a session wit ht trainer today and she checked my body fat. I am at 26 %. It is all in my belly and it is causing my to have high blood pressure. So I want to lose this as fast as i can. Before the doc puts me on medication.
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    Jan 15, 2009 4:05 AM GMT



    ATRO-PHEX



    AND 1 AND A HALF HOUR OF CARDIO EACH DAY...

    CARBS/SUGAR JUST ON BREAKFASTS

    AND ISOPUERE WHIT SPLENDA....



    AT THE GYM LOW WEIGHT AND 5-6 SETS OF 15/20 REPETITIONS OF EACH EXERCISE


    RESULT IN 15 DAYS......


    FOR 50 DAYS ULL BE REAL SHRED!
  • Tyinstl

    Posts: 353

    Jan 16, 2009 8:32 AM GMT
    WEINBENDER said


    ATRO-PHEX



    AND 1 AND A HALF HOUR OF CARDIO EACH DAY...

    CARBS/SUGAR JUST ON BREAKFASTS

    AND ISOPUERE WHIT SPLENDA....



    AT THE GYM LOW WEIGHT AND 5-6 SETS OF 15/20 REPETITIONS OF EACH EXERCISE


    RESULT IN 15 DAYS......


    FOR 50 DAYS ULL BE REAL SHRED!


    I am dubious.
  • Posted by a hidden member.
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    Jan 24, 2009 10:10 PM GMT
    chuckystud saidOther than post workout, avoid high glycemic index foods like the plague.

    If you're an endomorph, would you want to avoid the high glycemic post workout, too?
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    Jan 26, 2009 5:06 AM GMT
    krush saidI had a session wit ht trainer today and she checked my body fat. I am at 26 %. It is all in my belly and it is causing my to have high blood pressure. So I want to lose this as fast as i can. Before the doc puts me on medication.


    Lose 2 lbs a week that's the maximum that I think is healthy, and cut out red meats, saturated fats and all the garbage you're eating now. Eat small, healthy meals often, do not starve yourself. The closer food is to it's natural form the better it is for you. For example vegetables aren't born buttered, chicken isn't born with breading on it etc. Concentrate more on a gradual change. If you lose weight purely to avoid being put on medicine, you'll probably crash diet, you'll resume your old habits. Then it'll be the same thing next year. Rather concentrate on making healthy changes.

    Evaluate why you're eating? Are you eating for nourishment? Are you stressed? Are you bored? Then decide whether you REALLY want what you're eating to become a part of your skin, hair, body, muscle tissue, heart, lungs, and brain. If I'm craving something and I follow those steps I usually can guilt myself into eating something healthier.

    Maybe consult with a dietician about what foods will help lower your blood pressure and what to avoid. Educated yourself on what's in food. People grossly underestimate the number of calories they eat a day. I was watching a show on obesity on TLC, and the fattest of the fat thought they were consuming 2000 calories a day when the reality was it was closer to 8000. Be glad you're not there!

    Good luck.
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    Jan 26, 2009 5:30 AM GMT
    EricLA saidPretty straightforward. You need to be burning a lot more calories than you're taking in. So, if you're not already monitoring and reducing your intake, it's the time to start. Then it's all about cardio, cardio, cardio. You need to burn off the fat stores (though you can't just burn off weight in one part of your body, that's sort of beyond your control unless you skip all this and go for lipo). Of course, if you want to look good and increase your stamina and endurance, than you should also be doing resistance, weights, etc. But, you should be doing some form of cardio daily, or as often as possible. Start with long walks if that's all you can do.

    There are other posts on this subject, I'm sure if you do a search you can find more than a few suggestions in those.


    As a couple of others have mentioned, it depends a lot on your body type. I'm a mixed endo/mesomorph, so I very easily gain belly fat, and I'm actually in slim-down mode now, myself. Even when I was a big time runner/marathoner, I could still always pinch an inch -- even though my diet was perfect, back then.

    That said, I think that the long walks are a great suggestion, but don't overdo the cardio, as it can rev up your body's famine response (i.e., hording calories). Body for Life says do no more than 20-minutes of interval training at a time, and that seemed to work reasonably well for me. Also, if you're like me, you're probably very carb sensitive. Mesomorphs can tend toward hypoglycemia, i.e., low blood sugrar. Carbs in excess will cause an insulin spike that triggers the body to store more calories as fat than it may have, otherwise. The "many small meals a day" mantra is probably appropriate, although it's sometimes difficult to maintain in practice. The key is to try to stabilize your blood sugar throughout the day. Oh, and at one point, my trainer suggested that I limited carbs to 50g per day for two weeks. That was REALLY hard, but I quickly saw results.

    Good luck! I'm right there with ya.
  • zakariahzol

    Posts: 2241

    Jan 26, 2009 9:04 AM GMT
    KRUSH,

    I was fat, lose weight and unfortunately after maintaining it for a couple of years regaining it back. I guess I am in a same situation as you. I need to get back in shape. Lately I start to attract chubby chaser again and that pissing me off. Is really humilliating to pick good looking guy , who cant take his hand off my flabby belly and telling me that is attractive.

    Keep posting those losing weight tips , guys. My jeans and all those wonderful t-shirt I collected is getting tighter and tighter.
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    Jan 26, 2009 4:43 PM GMT
    5 x 45 mins on the exercise bike each week.

    Don't eat after 8.

    Stick to it. It'll be hard. But the weight will drop off.
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    Jan 26, 2009 5:08 PM GMT
    tailgaytor saidYour midsection holds fat long after it has disappeared in other locations like your face and ass.

    It's a slow process, but the fat cells do reshape themselves and the bulge does go away.
    Boy isn't this true. The midsection is the one area that I just can't lose what I want. Seems it all falls off from everywhere else. I'm afraid that to get my midsection like I want it I'll need to be anorexic all over the rest of my body.

    I found this info helpful: Glycemic Index

    Classification GI range Examples
    Low GI 55 or less most fruit and vegetables (except potatoes, watermelon), grainy breads, pasta, legumes/pulses, milk, products extremely low in carbohydrates (fish, eggs, meat, nuts, oils)

    Medium GI 56 - 69 whole wheat products, brown rice, basmati rice, orange sweet potato, table sugar

    High GI 70 and above corn flakes, baked potato, watermelon, most white rices (eg, jasmine), croissant, white bread, extruded cereals (eg, Rice Krispies), straight glucose (100)

  • Posted by a hidden member.
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    Jan 26, 2009 5:19 PM GMT
    krush saidI need some ideas to help me lose body fat around my mid section.


    When you figure this out let me know because I have some fat outside my body (non-body fat) that I need to lose.

    icon_sad.gif
  • Posted by a hidden member.
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    Jan 26, 2009 5:44 PM GMT
    first off, there's no such thing as spot training. you can't burn fat in only one location like ur gut- your body burns fat all over all at once. you may make the distinction between bodyparts but your metabolism doesn't.

    second of all, eat about 6 small snack sized meals through the day instead of three big unnatural feasts. the metabolism was meant for hunter/forager eating and wasn't meant for square meals. cut out alcohol and anything with transfat (preservatives)- try to eat organic.

    third, exercise.


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    Jan 26, 2009 6:23 PM GMT
    MuscleToronto said
    krush saidI need some ideas to help me lose body fat around my mid section.


    When you figure this out let me know because I have some fat outside my body (non-body fat) that I need to lose.

    icon_sad.gif


    What do you mean, out side your body?
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    Jan 26, 2009 7:37 PM GMT

    move to the african bush, it seems to work great for them.
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    Jan 26, 2009 7:51 PM GMT
    collegeswimmr said
    move to the african bush, it seems to work great for them.
    I'm thinking about moving to Atlanta, seems to be working for you! LOL
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    Jan 26, 2009 8:59 PM GMT
    collegeswimmr said
    move to the african bush, it seems to work great for them.



    Thats correct or save the plane ride and switch to a cave-man diet .
  • Posted by a hidden member.
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    Feb 05, 2009 5:25 AM GMT
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    One of the best things you can do is drink more water. The first ingredient of this flat belly diet is water.

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    grawger