Can't burn off anymore fat.
ajmatt211
Posts: 6
That link is a picture of me. Yes I know I look okay but I want to be a little more tone .I find it hard to burn off anymore fat nothing I do works. Can anyone help me out? I don't really have much of a diet I just work out really hard. I don't know what to eat either. I don't take supplements either . I just need some recommendations. PLEASE help!!!
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Replies
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seriously? can I get some advice?0
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You're mainly going to be told to lift heavy I'm sure. I still have a ton of fat to burn off so I don't really have any advice, sorry!0
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Do you lift? If not, I would start there. In addition, there are 2 supplements that I would recommend that would be TBOMB and a protein shake called SUPERPUMP.0
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I find it hard to burn off anymore fat nothing I do works.
I don't really have much of a diet I just work out really hard.
You can work out all you want, but if you're taking in more calories than you're burning, you won't lose fat. You don't necessarily need a "diet", and there's no need for any supplements, but you probably need to be more mindful of your eating. Are you tracking all your food, measuring portions, etc? Use the roadmap link posted below to figure out an estimate of what kind of intake you should be targeting, then start getting accountable with your eating.0 -
1. Read this link about how much you need to be eating everyday.
http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0
2. Lift HEAVY weights at least 3 days a week.
Stronglifts 5x5 is awesome. Lifting weights is the most efficient way to burn fat.
Do that, and you'll be solid0 -
Also don't buy those at GNC, that is way over priced. Go to a vitamin store. GOOD LUCK TO YOU. You do look very good just the way you are.0
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You said you don't really have a diet plan. Get one. That's the only way you're going to lose more fat at this point if you "work out really hard" already.0
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What do you do for workouts?
I assume you lift...I'd add some HIIT a couple of times per week to that if that is the case. Also, maybe a very small calorie deficit to cut...like 1/4 to 1/2 Lb cut...125 - 250 calories less than your maintenance per day.0 -
I don't really have much of a diet I just work out really hard.
That's the problem right there.
Losing fat is more about diet than exercise. If you are not eating the right calorie amount for your body, then no amount of exercise will get you to where you want to go.
Google a TDEE calculator and find out what yours is. Multiply that number by 0.8, and that is the number of calories that you should be eating each day for a moderate deficit that will lead to fat loss. That's the best place to start. Types of exercise and kinds of food will come next, but your calorie goal needs to be determined first.0 -
I do lift but I guess not enough. I rep out 225 on bench about 20 times (3 sets) and I mainly do power cleans up to 250lbs and I run on a treadmill until I have burned 2000 calories. but I only run maybe 3 times a week.0
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I run on a treadmill until I have burned 2000 calories.
:huh: Are you running for, like, 3-4 hours??? I ran at a good clip for 40 minutes today and managed about 350.
I think this might be another issue.
1. Underestimating food intake
2. Overestimating energy expenditure.
Are you using a HRM to determine your burn? And what about your food?0 -
An 1 hour and a half with with resistance. I do Brazilian Jui jitsu which explains my good cardio. And food.. I mean I eat whatever . I didn't really think it mattered since im really active0
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An 1 hour and a half with with resistance. I do Brazilian Jui jitsu which explains my good cardio. And food.. I mean I eat whatever . I didn't really think it mattered since im really active
Usually when you're really fit, cardio-wise, you have to work a lot harder to burn as many calories as an unfit person. I'm still really skeptical about your burns. I burn way less now than I did a year ago during an average workout, but I'm working much harder. How are you logging them...with the machine, or with a personal heart rate monitor?
Food matters more than the exercise. Like, way, way more. It's basic math. If the calories going in are bigger than the calories going out, you won't get results, period. You need to track your food, bud.0 -
the machine ^^^
I mean if I do watch what I eat, what should I not eat. I really have no clue of what's really considered bad.0 -
An 1 hour and a half with with resistance. I do Brazilian Jui jitsu which explains my good cardio. And food.. I mean I eat whatever . I didn't really think it mattered since im really active
I'm starting to smell a troll.
Or do you honestly think on a website known for tracking food that food intake doesn't matter?0 -
So the machine is probably way off. Time to invest in a heart rate monitor.
As for food, there's no "bad" stuff. Of course, it's better to try to eat as much natural, whole, unprocessed stuff as you can, but you don't have to restrict anything in particular out of your diet. Aim to get a decent amount of protein in (about 1g/lb lean body mass) and about .35g of fat /total body mass as a minimum, and let the rest fall wherever you like. Start by looking at the link someone else posted earlier - the Roadmap. Read it, follow the info to figure out what your daily intake should be, with a moderate caloric deficit built in (like TDEE - 10 or 15%). Then start logging your food so you can get a better sense of what you're actually eating. Once you have a handle on that you can tweak your daily intake as needed.0 -
the machine ^^^
I mean if I do watch what I eat, what should I not eat. I really have no clue of what's really considered bad.
No food is bad except trans fats which are man-made and perhaps too much refined sugar/refinded carbs. You do need to make sure you have adequate protein intake if you work out like you do.0 -
I would suggest a visit to bodybuilding.com. You should be consuming lean proteins (lean beef, chicken, and fish), complex carbs, and good fats (nuts, olive oil, etc) and monitor sugar intake. Avoid eating whatever because you workout. You can workout 12 hours a day and have a terrible diet and get fat. It is all about the diet. The results you see on the outside are results of what you put inside.
I am 210 pounds and 15.3% body fat. I am reducing my caloric intact to cut some fat. A year ago, I was 185 pounds and 9% body fat but wanted to add more mass, hence the weight gain and body fat increase. I just had my checkup at the doc and all my tests are within acceptable levels and I consume around 3100 calories a day. Again it is all about what you eat.0 -
Yup, heavy lifting is going to be your best bet. Building muscle means you burn more calories are rest, plus gives that nice lean and rock hard look you're probably going for. Make sure you're eating lots of protein, good carbs, fruits and veggies, etc. I always try to eat right after a lifting session (or any work out, really) so that my body has everything it needs to rebuild the muscle. It can be as simple as a protein shake or bar or sometimes an entire meal.
Keep doing cardio, as that helps burn fat, but I wasn't able to get below a certain weight until I started lifting. My boyfriend had great success with a beginners routine on Muscles and Strength, so maybe look into something like that.0 -
Is everyone else looking at the same link as I am? Cuz you look pretty good to me. You are either naturally very muscular or are already working out, right?
Anyway, if you wanna lose the last few vanity pounds and be at a lower fat percentage, you need to look into cutting for bodybuilders... There are various tricks to it, but the key is a high protein intake and continued resistance training. You would probably have to take protein powder supplements, as you have a good deal of lean body mass...
Also, google "LeanGains"; that guy went from having a relatively high fat percentage to almost none and has maintained it for a long time. I can't say I have tried it, but his results are hard to argue with. He is also quite a nerd and supplies many references to the studies that form the foundation of his method.0 -
I've had a lot of personal trainers over the years and the one thing that is universal has been that diet is #1. You won't have the bod you want without the right diet. As far as the "right diet" just watch your calories, get in high protein and tweak tweak tweak until you get the results you want. Everyone's different.
Personally my body stops losing at around 170-175 (I'm 5'10 have muscle and workout pretty intensely 5-7x per week) at that point I need to restrict carbs after 2/3pm. I am not perfect at this, but this is what it takes to get down to the next level. For me. From this point forward I have to keep the carbs low to get the leanness I want. Working out is great but will only get you so far. Diet then plays the main role. I wish it was the other way around because for me the cardio and weightlifting is a breeze, it's the dieting that is "work" for me. I rely a lot on the Costco brand pre-made premier protein shakes. They only have 160 calories and 30g of protein. When I am really eager to drop 'em I sub one of these for dinner and make sure to workout in the afternoon so that I feel satiated with just a shake. If I don't work out I seem to crave more at night. I started going to a weight loss clinic a few weeks ago to get some phentermine to help me with the evening cravings. Again, I wouldn't recommend this for everyone, but personally I needed an extra aid.0 -
I think you'll be more satisfied if you go over to Bodybuilding.com and sign up for a free account. You can answer some questions about your goals, and they have workout and diet plans that you can sign up for, print out specific instructions regarding diet and supplements plus worksheets that keep a record of your workouts and your progress.0
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Have you seen the Hodge Twins channel on Youtube? They have many channels actually, but one of them is their Intermittent Fasting channel called "fastingtwins" and they talk about how "Intermittent Fasting" works well with getting rid of not only fat but stubborn fat whether it be in your belly or any where else. Check it out I highly recommend it, I am doing Intermittent Fasting myself and it has worked wonders.
Here is their channel: http://www.youtube.com/channel/UC7FP6UyeIEiqvrvpw8nFRnw
All IF is, is a tool that helps you with when to eat and when NOT to eat. I myself am doing 18/6 which means I have a 6 hour eating window where I get ALL of my caloric and macros in for the day. I do from 11am-5pm, after 5pm I do not eat, I fast for 18 hours and don't eat again until 11am the next day. This will not and I repeat will NOT burn muscle while you're fasted. When you're fasting your body goes into fat burning mode and burns all kinds of fat. You will burn fat off quicker if you incorporate cardio and your workout with it. Be sure to train fasted though because that's when your body needs the most energy, since you're on empty, your body goes after fat for energy and burns all kinds of fat.0 -
Diet. Get proper nutrition. Weight train.0
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So I should work out when Im hungry?0
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Do you lift? If not, I would start there. In addition, there are 2 supplements that I would recommend that would be TBOMB and a protein shake called SUPERPUMP.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
So I should work out when Im hungry?
Look at leangains.com--he breaks it all down and describes his intermittent fasting routine, but there are other variants.0 -
So I should work out when Im hungry?
1) Eat plenty of lean protein, like fish and chicken, turkey, some lean red meat.
2) Lots of vegetables and some fruit.
3) Complex carbs like wholegrain rice, sweet potatoes.
4) Eggs are your friend.
5) Dairy such as cottage cheese and Greek yoghurt, if you are not intolerant.
6) Try and keep packaged and processed foods, like candy, cake, chocolate, ice cream etc to no more than 20% of your food intake.
With Intermittent Fasting, you basically go without eating for between 16 and 20 hours, and eat 1-3 meals in the 4-8 hour window you choose, making sure you get in adequate protein and fat. You do your workout before eating your first meal after the fasted period. I suggest you look at the leangains site also.0 -
Haven't read all the posts yet so sorry if this already has been suggested, but clearly your lifting workouts are okay. If you want to lean out,, figure out your TDEE and try to consume 20% under that. Keep lifting but not to get bigger. To help you with your deficit, put in some running or long walks. Guaranteed 6 pack within a few months.0
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That link is a picture of me. Yes I know I look okay but I want to be a little more tone .I find it hard to burn off anymore fat nothing I do works. Can anyone help me out? I don't really have much of a diet I just work out really hard. I don't know what to eat either. I don't take supplements either . I just need some recommendations. PLEASE help!!!
You're doing great. You're just going to need to cut back on the calories some and lean out a bit. Start keeping close track of your calorie intake. Log everything. Keep your protein intake high to help keep all that muscle. 1 gram per pound of body weight is a good goal. Keep lifting heavy as you do now and your light cardio you're already doing is probably enough. Just get strict on your diet. You're doing everything else near perfect I would say. That's all there is to it.0
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