best way to lose fat?

  • Posted by a hidden member.
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    Aug 08, 2007 7:29 PM GMT
    Due to my schedule and other things I have gained weight within the last 2 years. I have started back to lifting again med weight with 8-10 reps and a little cardio after each workout. My goal is to lose fat right now, not really concerned about gaining alot of muscle. Was lifting the weights just to stay toned and to help increase my metabolism. Do you think I should up the cardio and do less weights if my goal is to lose fat? I know it helps your metabolism to lift weights but I would like to get this fat off so I can see my muscles again and then maybe concentrate on building then...?
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    Aug 08, 2007 7:35 PM GMT
    I have also changed my diet accordingly, 6 small meals a day, usually have 1-2 mrp's and the other grilled ckn brst with vgtbls or brown rice and etc.
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    Aug 08, 2007 9:55 PM GMT
    From my experience it best to do both. Just like you mention, lifting weight give us bigger muscle and so require more energy and burn more fat.

    I do more cardio because my intention is to lose weight. Lately I actually start regaining weight back, but fortunately my fat % start to decline. It just my muscle is getting bigger and the fat is getting smaller.
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    Aug 09, 2007 2:24 AM GMT
    No matter what Doctor McShoddy and his white coat technicians tell you on that infomercial for Pound Shedder Pills featuring exclusive extract of Snake Oil, there is only one true way to lose weight.

    More energy out than in will equal weight loss.

    The most successful way to shed weight is through good,healthy diet and regular exercise. Cardio or weights, it doesn't make a huge amount of difference really. Cardio will get you aerobically fitter in a shorter amount of time, but there is strong evidence around to suggest that the more anaerobic exercises associated with weight training are also highly beneficial to weight loss.

    Just don't expect miracles. You should be safely losing approx 1k per week for about 4 or 5 weeks until your initial lifestyle shift plateaus out and thats when you should up the intensity of your workout/cardio.

    good luck
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    Aug 09, 2007 4:30 PM GMT
    it sounds like you are on the right track! strength training, some cardio and eating about 6 small meals a day (include protein at every meal and snack - that way you don't accidentally load up on carbs) is a kick ass combo to reach your goals.

    i did a mock up "perfect day of eating" plan for a few of my clients. i would be more than happy to send your way, just hit me up with your e-mail.

    keep us all posted on how you're doing!

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    Aug 09, 2007 7:24 PM GMT
    I struggled with weight for most of my life. I finally got hooked up with a trainer that knows how to motivate me into doing what I need to. Everything guys have posted is true, I'm sure, but from my own personal perspective I absolutely had to chnage my eating habits. I was working out and running or doing some form of cardio every day and wasn't losing a pound. I thought that I was eating OK but really wasn't. Ive totally changed my diet. Below is an example of 1 days meals...I'm sure tons of other guys out there do something similar:

    Breakfast 1/2cup of oatmeal with 1 tbs natural peanut butter

    No carb, low sugar protein shake about 10 am

    8oz baked chicken with raw broccoli and 1/2 cup brown rice

    No Carb, low sugar protein shake about 3pm

    Handful of whole unsalted almonds for snacks or fat free jello pudding cup

    Two cans tuna with sweet relish and 1/2 cup english peas

    small protein shake b4 bed

    At least 1 gallon of water a day, drinking only water, tea, or Crystal Light all day

    Good Luck!
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    Aug 09, 2007 7:25 PM GMT
    Forgot to put 8 egg whites scrambled for breakfast...(;
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    Aug 09, 2007 7:53 PM GMT
    you'd get the same result sqitching around the protein value in the above for carbs if thats your preference

    But would reduce down the nuts and pb. If you start reducing teh calories nuts et al and fats are a high calorific punch for minimal satiety
  • Lincsbear

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    Aug 12, 2007 1:19 AM GMT
    To lose fat I`d recommend you up the length/intensity of the cardio exercises.Best wishes,John.
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    Nov 02, 2007 9:57 AM GMT

    To lose fat you must burn more calories than you consume. That's a simple fact that lies at the heart of any diet or weight loss program. So why not just stop eating for a while? That will drop your body fat and weight quicker than anything but it won't do you much good in the long term because your body will start to work against you to ensure that you put that weight and more back on as soon as you start eating again. Starving yourself will also damage your body so please don't try that diet.
    If you reduce your calorie intake too much then your body tries to compensate by lowering your metabolism to make the calories you are consuming go further. Your body also starts to burn not only your unwanted fat but also your lean muscle and other organs to give you the energy you need to keep going while you're not eating enough calories. Together with the great appetite you'll get from doing this you are almost guaranteed to put the weight back on super fast when you start eating again. You can use fat burners to burn your calories with suitable exercise. I know a product called Super fat burner that is very popular in this movement.

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    Nov 02, 2007 11:52 AM GMT
    Word is it worked wonders for Foucault:

    New Nietzschean Diet Lets You Eat Whatever You Fear Most

    "Those wishing to begin a diet, let alone a highly moralistic pre-Freudian diet, should consult with their physicians."
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    Nov 02, 2007 1:54 PM GMT
    Pictureless questioner
    Without seeing a picture, and without looking at a person's activity level, it's real hard to give qualified advice. There's just to many variables.

    Bottom line:
    1. Metabolic activation (intervals, and increased muscle mass through resistance training. Endless hour of mindless cardio are not to your advantage.)
    2. Insulin / glucose management (frequent meals with simple carbs limited).
    3. Not much, if any fried food.
    4. Poly and mono fats.
    5. Plenty of protein
    6. Resistance training.
    7. Fewer calories than what you burn to lose weight, but, that doesn't always apply to body COMPOSITION. I bring my calories UP as I get leaner (I increase my activity level too). You DO NOT want to invoke a feast famine response, as many dieters do.
    8. Rest.
    9. Education. Read, read, read...qualified advice. Learn the human machine.

    One of the easiest ways to stay leaner is by increasing your lean muscle mass. Each pound of muscle burns 15 calories per day, just sitting there. You increase your lean muscle mass through resistance training, recovery, and adequate calories.

    If you're a pictureless, and that generally means underlying mental health issues, you need to address that as well, asking the question why you feel so poorly about yourself. That needs to be resolved in the big picture, as well. It's a big red flag for mental illness.

    jacksonjack gives bad advice because it invokes the feast famine response, which eats up your muscle, slows your metabolic rate, and, after repeated attempts, turns your body into a fat-storing machine.

    Interval training is by far and above the best way to perform metabolic activation.

    Don't, also, be afraid of good fats (they encourage satiety, and help with brain function and metabolic rate). Nuts, olives, are very good for you. Don't eat the whole can.

    I always get my leanest when I'm sure to throw nuts into the mix, and it helps me deal with a low carb diet. Cashews are a favorite.

    The most effective fat burning is likely first thing in the morning with about 40 grams of protein, and a bit of simple carbs to get you thinking straight. Intervals first thing in the morning will burn fat like crazy. Post workout, it's hard to develop any level of intensity, and you rob your body from the nutrition it should be getting after lifting in the golden hour. If it's the only choice, o.k., but, interval training, first thing in the day is a better choice.

    Go run bleachers, stairs, or lines, first thing in the morning and watch the fat melt off.

    Caffeine will help you burn more fat, and help with your perceived level of exertion, as well.

    Main thing...put some effort into studying the human machine.