Need something cleared up regarding fat burning

I am 167 cm tall, mesomorph, have considerable muscle mass, enough fat to cover my core muscles (bad). I started a weight loss program almost a week ago, then having 68-69kg. At the moment I'm between 65,5-67kg. In Sep/Oct I will have access to a gym and a more advanced diet for weight gaining. But untill then, I don't have access to gym, but I can provide healthy nutrition to keep my current weight. I do have one dumbell of up to 10kg (removable weight).

My first goal is to tighten/shorten my abs and glutes, since I have lordosis and my guts are sticking out. My second goal is to reduce bf% below 10% (current is between 15-20 according to some calculations off the net) and keep as much muscle as possible.

I'm confused a bit about what I'm doing since I'm trying to lose weight for the first time in my life, but I do have some beginner BB experience from the past when I've got this newb muscle I have now.

So I have a couple of questions and please feel free to give out some advice.

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Regarding diet:

I've cut completely on bread, potatoes, dairy, sweets and drinks other than water. I drink shitloads of water. My sources of protein are tuna, chicken breats, whey shakes and eggs sometimes. To those I add some salad and other than whey I supplement with aminos and glutamine.

1. How much grams of protein per kg of weight should I consume? Is 2g enough?
2. Is pasta ok? If it's ok to eat on exercise days, how about rest days?
3. Is it ok if I eat 3+ whole eggs and not just whites?
4. I have no experience with fat burners, are they even efficient? Should I use them or stay the fuck away from them? I am healthy, don't need to burn much fat, blood pressure low to normal.

Regarding workout:

Strength vs mass building.
With only one dumbell at my disposal and no possibility to make a barbell of my own, and also too limited budget to support a healthy mass build diet, what do you suggest? At the time I'm doing strength abs/glutes sessions every other day (just air bike and bridges atm), I don't want to change that, except add more intensity and number of exercises over time.

1. Should I add pushups, curls, squats and some exercise for delts and back doable with 1 dumbell? Add them to the same session or will it be ok to fill those rest days with these exercises?

2. More importantly, should I do the strength version of these or should I stick something do the dumbell and make it useful for a weight workout? (even though I don't provide additional protein)

Regarding cardio:

At the moment it only consists of 3km jogs (my VO2 sucks) on abs/glutes days, that is every other day.

1. Is it ok if I do cardio every day? If yes, in what measure?

2. Is it ok to do both 3x 2km brisk walks plus jogs?

I think that's all I wanted to ask. Also do you have some additional advice?

Diet is everything.
-protien 1-2 grams per pound
-It seems you shy away from carbs. You need them or you body will go into survival mode and store what you eat as fat no matter what it is.
-Pasta is OK. Your trying to lose bodyfat not be on a fitness magazine. Its about learning nutrition and not eating junk.
-Fat burners make your heart work harder all of the sudden. Its not getting into better shape, its just being forced, not safe. These are dangerous, I have seen many stories of people with adverse effects. You can save money by not wasting time with one of them. they also will make you lose"scale weight" muscle/fat/water/etc. and these are things you need to burn calories effective.

Muscle buliding/fat burning
-Study kettle bells, than transfer those lift to a DB workout.I did this for a few months and my abs were shredded and bodyfat went down .Find Mike Mahlers website...It is awesome site for all your questions as well.
- Doing a full body workout with a DB will target your core way more than any crunch so you will benefits from that.

Cardio
-Doing it daily is not bad but it will have a effect on how much muscle you keep on your frame.
-I don't want to say"do this" or "do that" but find what you like and intensity causes changes more so then duration.

Wow kettlebells sound fun! Gotta get me one of those, or a new DB, since the one I have has loose screws that hold the weights. Don't want to even think what would happen if I'd swing and one of them goes off...
And yeah, I gotta add some muesli or something to my diet. Either way great stuff man, great site too, thanks!

Do intense cardio about 2-3 times each week if you want to keep muscle and 20-60 minutes a session and no more. You can also still do a muscle\strength routine alongside your cardio on the rest days with good gains. You will become more lean while also keeping the muscle and seeing some gains. Indian clubs are very underrated equipment that will give you a good cardio and strength workout. GREAT for shoulders, so look into buying those and they weigh about 2lbs each.

Red, what are Indian Clubs?

Good description about them all here

O yea a link to an old free on-line book with exercises

Very Cool Red!
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I'm puzzled by your lordosis comment? Your lumbar spine is supposed to have a lordotic curve. Are you saying it's hyper (too much) or hypo (straight back)? That will help me recommend the exercises to correct this.

Second it was mentioned in here but definitly do NOT cut carbs. This is your energy supply. Protein takes longer to digest so you feel full longer and you have to have some fats in your diet just the good stuff (avoid trans/saturated as best you can). Water is great. Keep off the sugar.

And if your biggest goal is weightloss...don't bother lifting to gain muscle mass or strength because you need to eat more for that.

Count those calories. Just do some research on simple foods....most breads are about 100 calories a slice, cheese is 100 calories a slice, etc and just get a close figure to stay around 2000. You'll know when you're eating the right foods because a 2000 calorie diet will be plenty. Lots of veggies to fill you up and if you go fruits it needs to be fresh because the canned stuff is loaded with sugars.

The thing about exercise is do enough to give yourself energy. I would recommend not doing heavy cardio because it usually just makes one hungry and they feel like they now deserve a reward and aren't as careful on their diet. Food has the biggest impact on your weight loss. Have you ever watched the calorie counters on those treadmills? You run forever and burn a few hundred calories which you can quickly replace with a snack. I think that covers the basics....

You might want to take a look here: http://www.dadamo.com/

I've heard/read a little bit about blood-type specific nutrition and exercise and it seems to have quite a lot of merit.
Dr. Barry Sears of "The Zone" fame was a great proponent as is Dr. Joseph Mercola, among countless others.
Maybe it'll be just what you're looking for to gain that edge.

irafreak1: Nowadays I force myself to walk with a proper posture without too much effort, but if I relax totally and look myself in the mirror I shiver... swayback, gut and butt sticking out, so I guess it would be hyper

btw guys thanks for the info, I'll apply this stuff to my routine

Best book you could buy mate on this subject of Nutrition which is a great price as well is ''Nutrient Timing'' and has been used by many top athletes and sports coaches the world over.
Its medically proven and has tons of references to everything written inside, so its not a matter or opinion from the author but a fact. Has the whole protein and carbs explained and the amounts NEEDED for growth. Its not the amount you take like most think but WHEN you consume, is more important. Dont delay and buy yourself a copy http://www.amazon.com/dp/1591201411

Also check out material by Chris Aceto, Tom Venuto and Craig Ballantyne

If you wish to keep your muscle while burning fat, I suggest you do interval training 3/4 times a week on your non-weight training days. Interval training has been proven to provide much better fat loss results. Long cardio sessions at moderate intensity will kill muscle.

http://en.wikipedia.org/wiki/Interval_training

It doesn't really matter what cardio you perform when dieting, its inevitable that one will lose some muscle mass in the process. I've been doing moderate to intense cardio on the running machine going on the incline for a few months now and I'm looking great now with good muscle definition and strength. It doesn't necessary blitz muscle unless your going at it 5-7 days eachweek for hours at a time and always take supplements before and after the cardio to help keep at bay the cortisol effects and that can be a small mixture of Dextrose and Whey protein with L-Glutamine, CEE and Lysine. Worked great for me.

I've trained with HIIT before which looks like a form of Interval training and its handwork but good for specific sports like Rugby. I wouldn't recommend it for the ordinary person at first because its too intense unless they start off light.

For that Hyperlordosis just stretch the low back out with a cat stretch and strengthen the weak/stretched abs, hamstrings, and glute max muscles. If you are going to work out avoid anything targeting the low back such as the superman move. Avoid doing the leg extension exercises as your quads may already be too strong. More than likely chiropractic adjustments to your sacrum, si, pelvis will help a lot.

REDZULU2003;381282 said:

It doesn't really matter what cardio you perform when dieting, its inevitable that one will lose some muscle mass in the process. I've been doing moderate to intense cardio on the running machine going on the incline for a few months now and I'm looking great now with good muscle definition and strength. It doesn't necessary blitz muscle unless your going at it 5-7 days eachweek for hours at a time and always take supplements before and after the cardio to help keep at bay the cortisol effects and that can be a small mixture of Dextrose and Whey protein with L-Glutamine, CEE and Lysine. Worked great for me.

I've trained with HIIT before which looks like a form of Interval training and its handwork but good for specific sports like Rugby. I wouldn't recommend it for the ordinary person at first because its too intense unless they start off light.

Click to expand...

I agree, interval training is definitely not something you can just jump into. You must first build a good foundation first. A good rule to follow for anyone considering interval training is if you can squat 150% of your bodyweight, you are fit enough to do some type interval training.