How to lose fat

Griffin220x
Griffin220x Posts: 399
in Health and Weight Loss
1. Lift Weights at least 3 times a week
2. Eat 1g of protein per lbs of LBM
3. Adjust calories to lose 1lb to 2lbs per week

Edit: typos yet again...ughh
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Replies

  • tatd_820
    tatd_820 Posts: 573 Member
    Working on this now. Have some areas I want to firm up.
  • Griffin220x
    Griffin220x Posts: 399
    Oh well, I guess people don't like simplicity.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Technically the first 2 are not necessary to lose fat, only the third is. The first two are for lbm retention. :laugh:
  • Griffin220x
    Griffin220x Posts: 399
    Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:
    No, you would lose weight and fat. The difference is your weight loss won't be exclusively from fat.
  • jonnythan
    jonnythan Posts: 10,161 Member
    What about the toxins??
  • ami5000psu
    ami5000psu Posts: 391 Member
    Well that seems too easy. It can't be right.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:

    Either way, you still lose fat.
  • melaniecmajors
    melaniecmajors Posts: 39 Member
    Best fat burn workout is WALKING on treadmill at 13-15% incline....keeps your heartrate consistently in your fat burn zone.
  • Griffin220x
    Griffin220x Posts: 399
    Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:
    No, you would lose weight and fat. The difference is your weight loss won't be exclusively from fat.

    The whole point of this thread is to lose fat.
    The first two rules are in place to ensure that you are ONLY losing fat and not lbm. Again, without the first two rules you would lose weight (which includes water/muscle/fat..etc)
    I'm not particulary interested in getting into a debate difference about weight loss vs fat loss because I agree with you.
  • Griffin220x
    Griffin220x Posts: 399
    What about the toxins??

    What about them?
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Best fat burn workout is WALKING on treadmill at 13-15% incline....keeps your heartrate consistently in your fat burn zone.

    I would say you need to define best. Because I can burn a ton more calories doing HIIT than steady state cardio and a much shorter period of time.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Best fat burn workout is WALKING on treadmill at 13-15% incline....keeps your heartrate consistently in your fat burn zone.

    My favorite fat burn workout is sitting on my butt all day.

    A couple hours walking on a treadmill burns a couple hundred calories. Sitting on my butt all day burns like 2000! Now THERE'S a fat burn workout.
  • Griffin220x
    Griffin220x Posts: 399
    Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:

    Either way, you still lose fat.

    But the goal here is to EXCLUSIVELY lose fat.
  • jonnythan
    jonnythan Posts: 10,161 Member
    What about the toxins??

    What about them?

    They're preventing me from losing fat! Right?
  • Griffin220x
    Griffin220x Posts: 399
    What about the toxins??

    What about them?

    They're preventing me from losing fat! Right?

    I'm not sure where you're going with this?
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:

    Either way, you still lose fat.

    But the goal here is to EXCLUSIVELY lose fat.

    Even with your goals, it doesn't guarantee only fat loss. Even with heavy lifting and all HIIT, you still have the ability to lose lbm. A lot of it depends on how much you have to start with.

    I do agree with you but it's very subjective to fully receiving those results.
  • Griffin220x
    Griffin220x Posts: 399
    Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:

    Either way, you still lose fat.

    But the goal here is to EXCLUSIVELY lose fat.

    Even with your goals, it doesn't guarantee only fat loss. Even with heavy lifting and all HIIT, you still have the ability to lose lbm. A lot of it depends on how much you have to start with.

    I do agree with you but it's very subjective to fully receiving those results.

    First, I never said anything about HIIT. I don't do cardio. I agree with you about having the ability to lose lbm, everyone also has the abitlity to lose lbm gain lbm and lose fat and store fat daily. This amount is so minimal I won't matter in the long run. Try not to think about it too much. Its not subjective at all, I look the way I do because I follow those three rules.
  • Tenster
    Tenster Posts: 278 Member
    I like the simplicity of the Topic starting post. Eat less calories than you burn = weight loss. Then your body's hormonal state comes in to play but for 90% of the people on here doing what the OP said is a great starting point.
  • jonnythan
    jonnythan Posts: 10,161 Member
    You guys basically agree and are arguing over terminology.

    Let me help:

    Griffin220x meant "follow these 3 steps to lose fat and preserve lean mass as much as possible."

    Are we happy now?
  • Griffin220x
    Griffin220x Posts: 399
    Thank you^
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    3. Adjust calories to lose 1lb to 2lbs per week

    I thought a small deficit was best for fat loss?
  • boatsie77
    boatsie77 Posts: 480 Member
    What happens if you only do weights 2x per week?
  • Griffin220x
    Griffin220x Posts: 399
    3. Adjust calories to lose 1lb to 2lbs per week

    I thought a small deficit was best for fat loss?

    For some that is small. Depending on how much fat you need to lose.
  • Griffin220x
    Griffin220x Posts: 399
    What happens if you only do weights 2x per week?

    Dunno, I've never tried it. :bigsmile:
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    3. Adjust calories to lose 1lb to 2lbs per week

    I thought a small deficit was best for fat loss?

    For some that is small. Depending on how much fat you need to lose.

    If you are healthy weight, but want to lose fat?
  • lap1970
    lap1970 Posts: 32 Member
    Best fat burn workout is WALKING on treadmill at 13-15% incline....keeps your heartrate consistently in your fat burn zone.



    Wow! I just posted a question concerning this. When I walk on the treadmill at a 15% incline...i am working HARD! lol.. huffing..puffing..etc.; however, when I run/walk on the treadmill...I am working hard...but I am not dying like I am when I do hills. Here is the kicker though...my HRM states I burned more calories with the run/walk than the harder hill walking (both done for same length of time)
  • Griffin220x
    Griffin220x Posts: 399
    3. Adjust calories to lose 1lb to 2lbs per week

    I thought a small deficit was best for fat loss?

    For some that is small. Depending on how much fat you need to lose.

    If you are healthy weight, but want to lose fat?

    My goal is single digit bodyfat 7-8%

    Before I was 20lbs heavier and still was in a healthy range but I did not look or feel good about myself.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    3. Adjust calories to lose 1lb to 2lbs per week

    I thought a small deficit was best for fat loss?

    For some that is small. Depending on how much fat you need to lose.

    If you are healthy weight, but want to lose fat?

    My goal is single digit bodyfat 7-8%

    Before I was 20lbs heavier and still was in a healthy range but I did not look or feel good about myself.

    I mean, if someone is healthy weight but wants to lose fat, isn't 1-2lbs too aggressive?
  • virjenmarie
    virjenmarie Posts: 22 Member
    Have you tried intermittent fast 16 fast 8 hour feeding window. I incorporated this and I am burning fat faster then I am losing weight I lift heavy 3 times a week and the results are awesome. Maybe you should try it you wont lose any muscle HTH :)

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