The Golden Rule - How to lose fat
faupster
Posts: 86 Member
Reading through the forums there are a lot of posts that go un answered about weight loss help, tips, not seeing results, etc. So here is some info, hope it helps.
---> The Golden Rule:
> You must have a deficit to lose weight. Period.
So what does that mean?
-Calories in must be less then calories out.
Working out helps create that deficit but the diet is what will make or break it.
Whats next? Getting Started?
-Workout 3 times a week
- 1-1.25g per pound TOTAL weight
-Reduce calories to lose 1-2 lbs / week
Success is guaranteed.
Hope it helps, add me if you want
post up any questions
---> The Golden Rule:
> You must have a deficit to lose weight. Period.
So what does that mean?
-Calories in must be less then calories out.
Working out helps create that deficit but the diet is what will make or break it.
Whats next? Getting Started?
-Workout 3 times a week
- 1-1.25g per pound TOTAL weight
-Reduce calories to lose 1-2 lbs / week
Success is guaranteed.
Hope it helps, add me if you want
post up any questions
0
Replies
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It's pretty simple, really.0
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It's pretty simple, really.
I agree, but thought this might help cut down on all the posts about how to get started, why no results, etc.0 -
Other than going somewhere and paying money how can we know our lean body mass?0
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You need to add, High rep training doesn't increase caloric burn. If you're weight training to burn calories, then you're misinformed. <- Don't add that part.It's pretty simple, really.
I agree, but thought this might help cut down on all the posts about how to get started, why no results, etc.0 -
It won't help. People are too lazy to use the search button. But good effort.It's pretty simple, really.
I agree, but thought this might help cut down on all the posts about how to get started, why no results, etc. 0 -
t thought this might help cut down on all the posts about how to get started, why no results, etc.
good intention
but will it cut down on posts about why no results?
no....they will never end
but thanks tho0 -
It's pretty simple, really.
I agree, but thought this might help cut down on all the posts about how to get started, why no results, etc.
Not likely.0 -
I updated the postOther than going somewhere and paying money how can we know our lean body mass?0 -
t thought this might help cut down on all the posts about how to get started, why no results, etc.
good intention
but will it cut down on posts about why no results?
no....they will never end
but thanks tho
haha, thanks!
It looks like you have been here awhile so I will not question your thoughts about this. lol0 -
t thought this might help cut down on all the posts about how to get started, why no results, etc.
good intention
but will it cut down on posts about why no results?
no....they will never end
i so agree both with the op and this, the big problem is people think they can still eat all the rubbish and do nothing. the myths on stuff like starvation mode etc dont help, and yes there will still be posts to bypass.
but thanks tho0 -
Other than going somewhere and paying money how can we know our lean body mass?
go to Fat 2 Fit radio~ it has a tool to figure that for you
It is an online site0 -
Thanks! I needed that 0
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- 1-1.25g per pound TOTAL weight
You accidentally a noun.0 -
It's definitely good to be reminded of the basics. I think we over-think weight loss.0
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It won't help. People are too lazy to use the search button. But good effort.It's pretty simple, really.
I agree, but thought this might help cut down on all the posts about how to get started, why no results, etc.
If I use the search feature can I add that typing in as a part of my calories burned for the day?0 -
I agree that we often over-think weight loss problems but although weight loss is simple in your nice typed up formula, humans are not cloned lab rats and everyone has their own quirks. Also I personally believe it's more about what you eat than how much... if you eat the right type of foods then there is no need to calculate so precisely.
My "golden rule" for weight loss would be to change your attitude to food and exercise and create a healthy lifestyle.0 -
Also I personally believe it's more about what you eat than how much... if you eat the right type of foods then there is no need to calculate so precisely.
NOPE
you have violated the golden rule
go to the end of the line0 -
Also I personally believe it's more about what you eat than how much... if you eat the right type of foods then there is no need to calculate so precisely.
NOPE
you have violated the golden rule
go to the end of the line
Yeah, back of the line for sure.
By this reasoning, I could eat an entire roasted chicken with brown rice and veggies and not have to worry about it.0 -
But I am a special snowflake !0
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Other than going somewhere and paying money how can we know our lean body mass?
http://www.fat2fitradio.com/tools/
Check out the military body fat calculator.. It gives BF and Lean mass numbers.0 -
Also I personally believe it's more about what you eat than how much... if you eat the right type of foods then there is no need to calculate so precisely.
NOPE
you have violated the golden rule
go to the end of the line
Yeah, back of the line for sure.
By this reasoning, I could eat an entire roasted chicken with brown rice and veggies and not have to worry about it.
Yes you could eat an entire roast chicken and not worry about it.
In fact that would be very preferable to the hot dog, pizza and white iced jumbo cinnamon roll meals that you carefully calculated and entered into the MFP...0 -
So if you are saying calories in less than out. I know you don't mean 1400 calories in and 1500 out. But what is the line? Is it TDEE or BMR or below, which one do I use? If I eat 1300 per day how many calories do I want to burn out?0
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Also I personally believe it's more about what you eat than how much... if you eat the right type of foods then there is no need to calculate so precisely.
NOPE
you have violated the golden rule
go to the end of the line
Yeah, back of the line for sure.
By this reasoning, I could eat an entire roasted chicken with brown rice and veggies and not have to worry about it.
Yes you could eat an entire roast chicken and not worry about it.
In fact that would be very preferable to the hot dog, pizza and white iced jumbo cinnamon roll meals that you carefully calculated and entered into the MFP...
What ever float your boat....why are you on a calorie counter site then?0 -
People want someone to tell them the "secret" the "magic way" "the special pill" "the special plan" they want someone to tell them you can be lazy and lose weight.
Diet / Exercise / Willpower ... that is my motto. No fads, no trick, no quick loss.0 -
Also I personally believe it's more about what you eat than how much... if you eat the right type of foods then there is no need to calculate so precisely.
NOPE
you have violated the golden rule
go to the end of the line
Yeah, back of the line for sure.
By this reasoning, I could eat an entire roasted chicken with brown rice and veggies and not have to worry about it.
Yes you could eat an entire roast chicken and not worry about it.
In fact that would be very preferable to the hot dog, pizza and white iced jumbo cinnamon roll meals that you carefully calculated and entered into the MFP...
If you say so. A whole roasted chicken is in the neighborhood of 1400-1600 calories. I guess I could fit in some bread and veggies on the side, but that would one meal for the whole day. No thanks! I would much rather stick to my calorie goal and keep losing weight. :bigsmile:0 -
So if you are saying calories in less than out. I know you don't mean 1400 calories in and 1500 out. But what is the line? Is it TDEE or BMR or below, which one do I use? If I eat 1300 per day how many calories do I want to burn out?
I would suggest trial and error to find out works best for you. Increase the deficit each week and see what happens.
I found have a 500 calorie deficit to be a good goal for me. If that is to hard or to easy then adjust accordingly.0 -
Isn't that the golden rule to lose WEIGHT? Wheres the info on preserving lean mass to lose fat while minimizing muscle loss?
I don't know... I followed your golden rule and lost WEIGHT and still looked fat and flabby when I was done. ;_;0 -
Isn't that the golden rule to lose WEIGHT? Wheres the info on preserving lean mass to lose fat while minimizing muscle loss?
I don't know... I followed your golden rule and lost WEIGHT and still looked fat and flabby when I was done. ;_;
just add resistance training to the caloric deficit to retain as much as lean mass as possible0 -
Isn't that the golden rule to lose WEIGHT? Wheres the info on preserving lean mass to lose fat while minimizing muscle loss?
I don't know... I followed your golden rule and lost WEIGHT and still looked fat and flabby when I was done. ;_;
It is impossible to lose weight and gain muscle. Period.
That being said, if there is enough protein in the diet then muscle loss can be minimal when eating at a deficit to loose fat.
If Flabby you are referring to is loose skin or more fat - then the only way to fix that is to lose more fat, then fill the void with muscle.
Most people don't understand how much fat is on their body. Look up images of people with different body fat %. The Shredded look does not happen until the numbers are very very low.0 -
Come again?- 1-1.25g per pound TOTAL weight0
This discussion has been closed.
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