Simple fat loss strategy.

[Zewt]

I am looking for simple dieting tips and cardio routines. I have been building muscle but underneath a somewhat "childish" layer of fat, if that makes any sense. This, along with pe, is part of a "change for the better" plan I started. I saw DLD's post about his weight loss and I got inspired. I also remembered how enlightening it was to be happy about yourself. I am still happy about myself but I would love to achieve that extra bit of confidence. If anyone has any helpful tips, shoot them my way. Thanks

 

[drew21]

Just get a good solid 30 minutes of hard cardio to get your heart rate up. Diet it also very important. Cut our soda, fried fatty foods, and sugars. Try to get a balance of around 40/55/15% of protein, carbohydrates, and fat.

 

[Zewt]

Thanks, that puts it into perspective.

Atm, I don't really take in junk food as much as I take in a LOT of food. I am always feeling hungry so therefor i feel the need to curb my appetite by statisfying it. I am guessing that getting that under control would lower my calorie intake and help overall, no?

 

[drew21]

Yeah its definatley hard at first to get used to eating healthy foods. I would sugest grabbing a hand full of carrots or a bananna or apple. These can be surprisingly satisfy and very healthy. The big think is don't give in or else it will be that much harder to gain. I don't sugest not eating or eating smaller portions of bad food.

 

[pullups]

I am looking for simple dieting tips and cardio routines. I have been building muscle but underneath a somewhat "childish" layer of fat, if that makes any sense. This, along with pe, is part of a "change for the better" plan I started. I saw DLD's post about his weight loss and I got inspired. I also remembered how enlightening it was to be happy about yourself. I am still happy about myself but I would love to achieve that extra bit of confidence. If anyone has any helpful tips, shoot them my way. Thanks

Well Its kinda hard to give you tips without knowing your stats and BathmateR.

But any way certain foods are essential: Egg whites, tuna, oats, flex seed oil, cottage cheese, legumbres, Whey isolate, dextrose, wheat bread, grilled chicken, fatty fish, salmon, lean meats.

1.) try to eat 6-7 small meals about 2hours apart from each other
2.) drink a gallon to 1.5 gallons daily
3.) Never ever eat trans fats, and keep your staurated fats under control
4.) Stay away from sugars and sweets (including diet soda)
5.) Do not work out on a empty stomach first thing in the morning. Rather eat a piece of fruit. Since a piece of fruit reglycongenates your liver which helps in fat utilization. here is a link about it: http://www.parentsurf.com/p/articles/mi_m0KFY/is_7_22/ai_n6170379
6.) Have days of low calories and days of high calories example would be say monday - friday you get around 2,000 cals daily...on friday and satruday get around 2,500. the reason is that after a while your metabolism slows down and you never want to put your body into starvation mode. Cheat meals should be planned and well thought out. If you are on a low carb diet, then the cheat meals are when you would eat more carbs then usual.
7.) You have to cycle running too. Like Monday HIIT 10 mins tuesday 30 minute run etc keep your body guessing, adaption is your worst enemy when you try to lose weight.
8.) do not be insanely restrictive, if you are the odds are you will binge and gain the weight right back. the idea is to change your life style.
9.) Do reps higher reps with a 20-30 second rest. This will build some muscle but more importantly it will get you sweating like a pig and keeps your meatbolism going.
10.) if you are going to use fat burners do not use them in the begginning. Use them after you have plateaued or stopped losing weight ...this way you got something up yoursleeve for later.

Thats all i can think of right now off the top of my head, hope this helps. If you got any questions do not hesitate to ask...we are all here to help and encourage one another.

 

[prince Albert]

Well Its kinda hard to give you tips without knowing your stats and BathmateR.

But any way certain foods are essential: Egg whites, tuna, oats, flex seed oil, cottage cheese, legumbres, Whey isolate, dextrose, wheat bread, grilled chicken, fatty fish, salmon, lean meats.

1.) try to eat 6-7 small meals about 2hours apart from each other
2.) drink a gallon to 1.5 gallons daily
3.) Never ever eat trans fats, and keep your staurated fats under control
4.) Stay away from sugars and sweets (including diet soda)
5.) Do not work out on a empty stomach first thing in the morning. Rather eat a piece of fruit. Since a piece of fruit reglycongenates your liver which helps in fat utilization. here is a link about it: http://www.parentsurf.com/p/articles/mi_m0KFY/is_7_22/ai_n6170379
6.) Have days of low calories and days of high calories example would be say monday - friday you get around 2,000 cals daily...on friday and satruday get around 2,500. the reason is that after a while your metabolism slows down and you never want to put your body into starvation mode. Cheat meals should be planned and well thought out. If you are on a low carb diet, then the cheat meals are when you would eat more carbs then usual.
7.) You have to cycle running too. Like Monday HIIT 10 mins tuesday 30 minute run etc keep your body guessing, adaption is your worst enemy when you try to lose weight.
8.) do not be insanely restrictive, if you are the odds are you will binge and gain the weight right back. the idea is to change your life style.
9.) Do reps higher reps with a 20-30 second rest. This will build some muscle but more importantly it will get you sweating like a pig and keeps your meatbolism going.
10.) if you are going to use fat burners do not use them in the begginning. Use them after you have plateaued or stopped losing weight ...this way you got something up yoursleeve for later.

Thats all i can think of right now off the top of my head, hope this helps. If you got any questions do not hesitate to ask...we are all here to help and encourage one another.

Good advice i would disagree with no4,diet soda can be very helpful while cutting,it helps give a full feeling while on restricted cals and for those who get cravings for sweet tasting things it helps alot.

No5 i would go with a small amount of whey in water or glutamine.

 

[TomdW]

I agree. Fruit is great for workouts.