How to lose fat
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stop eating
and exercise
that really is a no brainer.0 -
#4. Check out bodybuilding.com...forum "Losing Fat" and read the stickies...detailed explanation of the first three rules..
http://forum.bodybuilding.com/showthread.php?t=129247741
Heres the link everyone0 -
^^^^^I was all confused when i first started my journey....I started with MFP...great site for support and tracking cals...but the info was all over the place....BB.com gave me the formula and I've been losing 2 Ibs per week..IIFYM0
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So I need to eat at a deficit to lose body fat, but I need to eat at a surplus to gain muscle. I want to do both at the same time. What do I do??? Should I choose the middle road and eat at maintenance? (TDEE)? Or go back and forth between deficit and surplus?
And I don't necessarily want to lose weight.
Anyone?
Turbo Fire and calisthenics (mostly pushups, dips and squats) worked for me. I had lost enough weight and was eating at maintenance. Began Turbo Fire and put on muscle and dropped BF%. I gained 2 lbs and lost 5 inches.
But mostly I am shocked and pleased in how different I look and feel. I'm firm! Really firm. And I'm 51 yo.
edit: I'm 51, soon to be 520 -
^^^^^I was all confused when i first started my journey....I started with MFP...great site for support and tracking cals...but the info was all over the place....BB.com gave me the formula and I've been losing 2 Ibs per week..IIFYM
Most people here don't have a clue. Figured I would spread the truth :bigsmile:0 -
What if you don't need to lose weight, then what do you suggest? Just eating at your TDEE correct? I'm actually looking to gain some weight, but only want to gain muscle, maybe 3 lb or so. I'm a Clinical Dietitian but new to Sports Nutrition.0
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Holy crap - hold up... other than protein shakes/supplements, how the hell am I supposed to eat 1 gram of protein per lb of body weight? I weight 210 right now, and 210 grams, or even 158 grams of protein is 2-3 times as much protein as I eat in a regular day, and I thought that was a LOT of protein!
eta: I already drink protein shakes fairly regularly for breakfast/post workout recovery, I'd just have to drink like 12 of them a day or something...
not body weight, but LBM=Lean Body Mass.
I told her bodyweight, because in all honesty it's better to overdo than under. Although anywhere close is usually fine.0 -
green tea!0
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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.
Okay. Eat keto!
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What if you don't need to lose weight, then what do you suggest? Just eating at your TDEE correct? I'm actually looking to gain some weight, but only want to gain muscle, maybe 3 lb or so. I'm a Clinical Dietitian but new to Sports Nutrition.
Recomp and eat at you target weight for a while then go up in weight and recomp and so on there is a post a few comments above yours that explains this.0 -
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.
Okay. Eat keto!
Keto follows the three rules. What you do with carbs and fats is personal preference. It is a tool of convenience. Some people do better on keto others don't.
For weight loss, low carb or keto diets provide no advantage over any other diet.
For fat loss, low carb or keto diets provide no advantage over other high protein diets.0 -
green tea!
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Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:
you would lose weight and fat (and most of the weight you lose would be fat)0 -
i've done keto 3-4 times in the last 3 months and it is a tough diet to follow through with, but it pays off. by far my most successful fat loss periods since the new year have been because of keto. fortunately it gets easier every time you do it.0
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Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:
you would lose weight and fat (and most of the weight you lose would be fat)
We know, that has already been covered multiple times in this thread.
This thread is a guide to lose fat exclusively.0 -
NICE!!! Simple and awesome!!!!0
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Would love some suggestions- im 5'2 began at 119 3 wks ago-stop eating anything with Gluten(realized I had an Intolerance to it) then 2 weeks ago gave up bread (with few small exceptions) I have stayed under the 1200 calorie intake to get to my goal weight of 107-I don't drink soda-now only water & coffee in the a.m.- I excerise 3 xs a week with 30 min of cardio-mixed up with elliptical -running do some weights-sit ups)plus im a pretty active gal in between- I went down to 116 after first 2 weeks then yesterday went up to 116.5 and now today 117
I have a vetetable-water-protein shake in the a.m- carrots-apple-string cheese for lunch and usually plain chicken-hamburger patty plain for dinner (with exception of gluten free pasta once with sp. sauce.) If I snack it is on a few almonds or tangerine-
First why am I gaining-(havnt eaten out in 3 1/2 weeks-no soda-eliminating gluten ive been super good about what I eat) and only down 3lbs) Please Help...0 -
seems simple enough!0
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Would love some suggestions- im 5'2 began at 119 3 wks ago-stop eating anything with Gluten(realized I had an Intolerance to it) then 2 weeks ago gave up bread (with few small exceptions) I have stayed under the 1200 calorie intake to get to my goal weight of 107-I don't drink soda-now only water & coffee in the a.m.- I excerise 3 xs a week with 30 min of cardio-mixed up with elliptical -running do some weights-sit ups)plus im a pretty active gal in between- I went down to 116 after first 2 weeks then yesterday went up to 116.5 and now today 117
I have a vetetable-water-protein shake in the a.m- carrots-apple-string cheese for lunch and usually plain chicken-hamburger patty plain for dinner (with exception of gluten free pasta once with sp. sauce.) If I snack it is on a few almonds or tangerine-
First why am I gaining-(havnt eaten out in 3 1/2 weeks-no soda-eliminating gluten ive been super good about what I eat) and only down 3lbs) Please Help...
First, you're down 3lbs in 3wks, and that isn't enough? Second you'll fluctuate 2-3lbs or more in a DAY...much less over weeks. I averaged 3000cal/day burn this week, and averaged 2700cal/day intake. That's a 2100cal total deficit, yet my scale says I gained 2lbs. You can't trust it like that. Third...do you truly believe you're going to be able to eat like this for the rest of your life? Third...I've never met a 5'2" tall girl that weighed 119lbs that needed to lose weight. Recomp...maybe, but not lose.0 -
Would love some suggestions- im 5'2 began at 119 3 wks ago-stop eating anything with Gluten(realized I had an Intolerance to it) then 2 weeks ago gave up bread (with few small exceptions) I have stayed under the 1200 calorie intake to get to my goal weight of 107-I don't drink soda-now only water & coffee in the a.m.- I excerise 3 xs a week with 30 min of cardio-mixed up with elliptical -running do some weights-sit ups)plus im a pretty active gal in between- I went down to 116 after first 2 weeks then yesterday went up to 116.5 and now today 117
I have a vetetable-water-protein shake in the a.m- carrots-apple-string cheese for lunch and usually plain chicken-hamburger patty plain for dinner (with exception of gluten free pasta once with sp. sauce.) If I snack it is on a few almonds or tangerine-
First why am I gaining-(havnt eaten out in 3 1/2 weeks-no soda-eliminating gluten ive been super good about what I eat) and only down 3lbs) Please Help...
3 1/2 weeks and you lost three pounds, that's great news!!! You're doing everything right. But I'm pretty sure you don't need to lose anymore weight. I would focus on a recomp to add some lbm. You'll look a lot tighter and firmer this way. And like crisanderson2 said about the fluctuating, it happens my weight fluctuates an upward of 5 pounds by the end of some days. It's nothing to worry about.
Some tips I would give you is add a more wide variety of foods and yes even some you may love like chocolate or ice cream. As long as you're in a deficit it won't hurt you body composition. Don't sweat it so much about being super good, take a more relaxed and long term look at dieting. Just watch how many calories you're putting into your body. Peace!0 -
Appreciate your response- Ive always weighed around 110- Over the past 2 years I got busy with my business and stopped going to they gym and started eating out a lot more and gained the extra pounds. Im a petite gal so 110 (isn't super skinny for me) I figured
Starting back at the gym & if I could cut back the calories- I could get back to the 110 then slowly just watch what I eat -(For sure wont be eating like this forever) although I like the vegie smoothie - and Im not a big lunch eater more of a every few hour snack person-and eat a good dinner. But thought if I could at least get back to that mark-it would be easy to maintain if I continued working out and eating smarter. Maybe eating out once a week or every 2..
Not to be graphic -but would prefer for my thighs to not touch-& a flatter stomach
Thrilled for the 3lb weight loss-wasn't prepared for the increase-( I don't usually fluctuate to much) I was at 116 for a week and a half-
so to go up a half a lb then the next day after another half of a lb. Thanks for advise
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I apologize for not knowing the terms but what is recomp? and how do I do it- It's not totally about numbers more how my clothes fit-and tighter I guess. Thanks for you help- Much Appreciated:)0
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is it possible to lose 10 lbs in 1 month?0
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I apologize for not knowing the terms but what is recomp? and how do I do it- It's not totally about numbers more how my clothes fit-and tighter I guess. Thanks for you help- Much Appreciated:)
For a recomp you would eat at maintenance and continue your normal workout as planned. See when you increase your lbm that extra fat will slowly drop in proportion to the amount of lean body mass that you gain over time.0 -
is it possible to lose 10 lbs in 1 month?
Yes, that is quite possible but as you get closer to a healthy weight range that soon become harder and unrealistic.0 -
Would love some suggestions- im 5'2 began at 119 3 wks ago-stop eating anything with Gluten(realized I had an Intolerance to it) then 2 weeks ago gave up bread (with few small exceptions) I have stayed under the 1200 calorie intake to get to my goal weight of 107-I don't drink soda-now only water & coffee in the a.m.- I excerise 3 xs a week with 30 min of cardio-mixed up with elliptical -running do some weights-sit ups)plus im a pretty active gal in between- I went down to 116 after first 2 weeks then yesterday went up to 116.5 and now today 117
I have a vetetable-water-protein shake in the a.m- carrots-apple-string cheese for lunch and usually plain chicken-hamburger patty plain for dinner (with exception of gluten free pasta once with sp. sauce.) If I snack it is on a few almonds or tangerine-
First why am I gaining-(havnt eaten out in 3 1/2 weeks-no soda-eliminating gluten ive been super good about what I eat) and only down 3lbs) Please Help...
The guys already addressed your weight, but I just wanted to mention that it might be worth checking out the Paleo groups and sites to get some meal ideas. They're always gluten free and usually dairy free, and whole-foods-based. For example, you can swap out your gluten-free pasta for the more nutritious spaghetti squash.0 -
When you increase lbm (what exactly does that mean) If im eating to maintain (isn't that what Im doing? I either jog or do the elliptical-but do not really want to bulk my legs up- I would prefer to lose a 1/2 inch on each one-and lose an inch around my waist-
figured I had to lose weight to do that. Thank You so Much for the info & Help. Truly so appreciated0 -
When you increase lbm (what exactly does that mean) If im eating to maintain (isn't that what Im doing? I either jog or do the elliptical-but do not really want to bulk my legs up- I would prefer to lose a 1/2 inch on each one-and lose an inch around my waist-
figured I had to lose weight to do that. Thank You so Much for the info & Help. Truly so appreciated
A 1/2 inch of what? I'm confused here. Do you have a 1/2 inch of fat around your legs you want to lose because if that is the case then simply adjust calories and continue with your fat loss. If you're trying to lose weight (fat/muscle or whatever) I wouldn't advise purposely trying to get rid of you lean body mass=lbm. If that is what you wanna go for then all you have to do is simply adjust your calories and eat less or ramp up the cardio. If you would like a nice lean and strong figure, then I would suggest right eat at maintenance and this way you will build muscle and burn fat simultaneously( as long as your workout regime is in order).
If you build your lean body mass it will give you the appearance of having less fat.0 -
post an example of consuming 180 g protein without racking up 2000 cal at least !0
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No, you would lose weight and fat. The difference is your weight loss won't be exclusively from fat.Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:
yup0
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