How to Lose Fat for Newbs

Griffin220x

Follow these three simple rules:

- Workout 3 times a week with weights
- Eat 1g protein/lb lean body mass.
- Reduce calories to lose 1-2 lbs/week

Success is 100% guaranteed

All credit to wave_length on bodybuilding.com

Griffin220x

Bumping my own thread, because its really that simple. Ask me anything.

quirkytizzy

Sounds sensible. That is one simple way to do that will work.

majope

Follow these three simple rules:

- Workout 3 times a week with weights
- Eat 1g protein/lb lean body mass.
- Reduce calories to lose 1-2 lbs/week

Success is 100% guaranteed

All credit to wave_length on bodybuilding.com

Yeah, that's one way. Here's another, even simpler one: Eat less, move more.

syntaxxor

Follow these three simple rules:

- Workout 3 times a week with weights
- Eat 1g protein/lb lean body mass.
- Reduce calories to lose 1-2 lbs/week

Success is 100% guaranteed

All credit to wave_length on bodybuilding.com

Yeah, that's one way. Here's another, even simpler one: Eat less, move more.

Not to spark a silly flamewar, but that's how you lose weight, not fat. "Eat less, move more."

Losing fat is more specific, and aims at keeping as much lean mass as possible.

Losing weight is losing both fat and lean mass in order to get the scale to get lower. You see this a lot with people who only do cardio and eat less.

Griffin220x

Follow these three simple rules:

- Workout 3 times a week with weights
- Eat 1g protein/lb lean body mass.
- Reduce calories to lose 1-2 lbs/week

Success is 100% guaranteed

All credit to wave_length on bodybuilding.com

Yeah, that's one way. Here's another, even simpler one: Eat less, move more.

Not to spark a silly flamewar, but that's how you lose weight, not fat. "Eat less, move more."

Losing fat is more specific, and aims at keeping as much lean mass as possible.

Losing weight is losing both fat and lean mass in order to get the scale to get lower. You see this a lot with people who only do cardio and eat less.

Thank you was just gonna post that, beat me to the punch.

majope

Follow these three simple rules:

- Workout 3 times a week with weights
- Eat 1g protein/lb lean body mass.
- Reduce calories to lose 1-2 lbs/week

Success is 100% guaranteed

All credit to wave_length on bodybuilding.com

Yeah, that's one way. Here's another, even simpler one: Eat less, move more.

Not to spark a silly flamewar, but that's how you lose weight, not fat. "Eat less, move more."

Losing fat is more specific, and aims at keeping as much lean mass as possible.

Losing weight is losing both fat and lean mass in order to get the scale to get lower. You see this a lot with people who only do cardio and eat less.

No flaming intended. Lots of people manage to lose fat quite well without lifting 3 times a week. And cutting calories to the point of losing 1 to 2 pounds a week is far too aggressive for many people, especially if they're trying to maintain lean body mass at the same time.

Like I said, OP's method is one way. There are others.

FoodandFitness

Simple enough. The only thing I would add would be to eat enough fats to prevent deficiency at around .3-.45g per pound of bodyweight or lean mass for the obese.

Griffin220x

Simple enough. The only thing I would add would be to eat enough fats to prevent deficiency at around .3-.45g per pound of bodyweight or lean mass for the obese.

Yup, and that's perfectly fine because it follows the 3 rules.

teez52

Follow these three simple rules:

- Workout 3 times a week with weights
- Eat 1g protein/lb lean body mass.
- Reduce calories to lose 1-2 lbs/week

Success is 100% guaranteed

All credit to wave_length on bodybuilding.com

Yeah, that's one way. Here's another, even simpler one: Eat less, move more.

Not to spark a silly flamewar, but that's how you lose weight, not fat. "Eat less, move more."

Losing fat is more specific, and aims at keeping as much lean mass as possible.

Losing weight is losing both fat and lean mass in order to get the scale to get lower. You see this a lot with people who only do cardio and eat less.

Yup, lifting weights is very important if you want to keep your lean mass. Otherwise you'll end up looking "skinny-fat" or sickly.

Griffin220x

Follow these three simple rules:

- Workout 3 times a week with weights
- Eat 1g protein/lb lean body mass.
- Reduce calories to lose 1-2 lbs/week

Success is 100% guaranteed

All credit to wave_length on bodybuilding.com

Yeah, that's one way. Here's another, even simpler one: Eat less, move more.

Not to spark a silly flamewar, but that's how you lose weight, not fat. "Eat less, move more."

Losing fat is more specific, and aims at keeping as much lean mass as possible.

Losing weight is losing both fat and lean mass in order to get the scale to get lower. You see this a lot with people who only do cardio and eat less.

And cutting calories to the point of losing 1 to 2 pounds a week is far too aggressive for many people, especially if they're trying to maintain lean body mass at the same time.

Like I said, OP's method is one way. There are others.

See Rule #2

tricksee

OP - your BF% please?

Griffin220x

The Pic in my Profile is around 9-10% and that was about 3 weeks ago.

tricksee

The Pic in my Profile is around 9-10% and that was about 3 weeks ago.

Great job, brother. That's some good going.

Griffin220x

The Pic in my Profile is around 9-10% and that was about 3 weeks ago.

Great job, brother. That's some good going.

Thanks, I plan to keep cutting until the end of April I wanna at least be 8%.

lizsmith1976

<<< Doesn't lift weights. Training for an Ironman. Eating more, moving more. Sickly or skinny fat? No, don't think so.

Edited to say that there are many ways to do this, and your method should be matched to your goals. I have no problem with weightlifters. I plan to do that too. AFTER I am an Ironman

babyblooz

you'll end up looking "skinny-fat" or sickly.

:huh:

cindiva65

"- Eat 1g protein/lb lean body mass. "


How do we know how much that is? Do I need to get my lean body mass tested somehow? I know I dont seem to get enough protein (according to the macros shown) in my diet. Thanks

DebbieLyn63

I workout 3x a week with moderate weights that my injuries can handle, and cardio that uses body weight/resistance
I shoot for 100 gr Protein and 50 gr Healthy fats (LBM 100-110)
I eat at a 500 calorie deficit for a 1 pound a week weight loss

So I guess I am good?

lyndabraczynski

Ok...I am new to the strength training. I know it is important to eat enough calories and protein the problem I am heving is that I can only manage to eat my basic 1200 calories I get on average 50 or more grams of protein but I go way over on the sugars....I do not eat processed foods but even fruit veggies and granola have sugar....

The other thing I am developing very muscular arms...I do not want to be big and bulkyprefer more trim and skulpted....will this even out with time or should I stop working my arms?

syntaxxor

"- Eat 1g protein/lb lean body mass. "


How do we know how much that is? Do I need to get my lean body mass tested somehow? I know I dont seem to get enough protein (according to the macros shown) in my diet. Thanks

You can get your body fat percentage measured, either by a doctor; or you can grab some calipers and get an estimated result. There are plenty of calculators online that will also give you an estimation of it as well.


Edit:

@lyndabraczyns:

Your arms have less fat than the rest of your body. So when you're burning fat from everywhere, your arms will immediately start looking more muscular than everything else; which is completely normal. You need to continue burning fat in order to make everything appear just as muscular. It's the old "I have a six pack under this fat" thing. You have to shave the fat before you can see the hard muscle underneath.

Griffin220x

"- Eat 1g protein/lb lean body mass. "


How do we know how much that is? Do I need to get my lean body mass tested somehow? I know I dont seem to get enough protein (according to the macros shown) in my diet. Thanks

This is a good method but there are others. You'll need to get your bodyfat % measured though.

Lean Body Mass = Body Weight - (Bodyweight x Body Fat %)

For me I'm 170- 170x .1= 153

My LBM is 153

Griffin220x

I workout 3x a week with moderate weights that my injuries can handle, and cardio that uses body weight/resistance
I shoot for 100 gr Protein and 50 gr Healthy fats (LBM 100-110)
I eat at a 500 calorie deficit for a 1 pound a week weight loss

So I guess I am good?

Yup because all of that follows the 3 rules

Griffin220x

Ok...I am new to the strength training. I know it is important to eat enough calories and protein the problem I am heving is that I can only manage to eat my basic 1200 calories I get on average 50 or more grams of protein but I go way over on the sugars....I do not eat processed foods but even fruit veggies and granola have sugar....

The other thing I am developing very muscular arms...I do not want to be big and bulkyprefer more trim and skulpted....will this even out with time or should I stop working my arms?

It seems like you're making things really complicated. First, the only way you'll get bulky is if you're eating in a surplus. You are not. No you should not stop working out your arms. If you wanna even things out I would suggest doing full body workouts since you're new to strength training. Focus on the compound lifts. Squats, Deads, bench, and rows. As far as food goes invest in protein shakes and lean meat to hit your protein intake for the day. Oh and follow the 3 rules, and you'll be good. Its been doing wonders for my cut.

JoanB5

I can only lose 2 pounds per month and stay healthy at my size and current weight. But, I'm working on the others! Thanks...we do tend to over-complicate matters.

drchimpanzee

Take a shot everytime someone uses the phrase "lift heavy." Go!

cbuggy75

Bump

katy_trail

Simple enough. The only thing I would add would be to eat enough fats to prevent deficiency at around .3-.45g per pound of bodyweight or lean mass for the obese.

Yup, and that's perfectly fine because it follows the 3 rules.

riveting. more info on this please. Can you give an example of the equation?
somewhere between 3 and 45g sounds like a big difference.

katy_trail

*adds rows to routine* already doing the others now

Griffin220x

Simple enough. The only thing I would add would be to eat enough fats to prevent deficiency at around .3-.45g per pound of bodyweight or lean mass for the obese.

Yup, and that's perfectly fine because it follows the 3 rules.

riveting. more info on this please. Can you give an example of the equation?
somewhere between 3 and 45g sounds like a big difference.

Actually I second, that more info please, I personally don't follow that but but hey like I said^

Queenofthezoo

So many people have pushed eating more and more protein. That is the advice I keep getting, but when I use a calculator to determine my lean body mass, I get 96 lbs. So that means as long as I get 96 grams of protein, I'm good, right? Others have recommended closer to 150, and I just haven't figured how to get close to that without supplements.

And this would be in place of road map. When I do the road map thing, I get that I should be eating 1754 calories. If I set myfitnesspal, to lose 1 lb a week it sets it at 1590 calories per week. But I would assume with your suggestion you would eat your exercise calories back, which make the calories about the same.

Or would you suggest not eating back exercise calories.

And how long are you suggesting someone works out 3 times a week. I am currently doing 30-45 minutes cardio, 3 times a week, and trying to beginning weight lifting stuff (mostly beginner hasfit work outs) 15-30 minutes every other day, with Sundays off.

Does that sound about right for your "plan"?