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Cutting body fat!
Replies
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Ok even if i am a man i wanna reply to this, if that's your real picture, then i don't really see the problem
You don't really seem like you have a lot of BF% (my guess would be less then 20)
And if you do wanna loose BF, on wich areas?
For example if you need to loose it on lower legs i would recommend doing more cardio like cycling.
Weight lifing and such does also burn fat, but cardio does it faster, only problem when doing ONLY cardio is that you loose muscle as well, so just mix it up, do 2 times a week cardio for about 60-90 minuts and end with a bit of strenght training and other days do other way around, seems for me to be working good right now (lost 13% in 4 months)
cardio spot reduces fat from legs, really????
That is 100% what I was thinking from reading that too.
By that thinking, can I just do situps and kill my belly fat?
::trying to hide my sarcasm::0 -
Diet,diet,diet ...................And maybe add 20 min of HII cardio in AFTER your lifting sessions ......or a 60 min walk in the evening ....
I've heard this before. Why AFTER the lifting sessions? Just curious.
I've not heard of this before, but probably some perceived synergy with "afterburn". Someone correct me if I'm wrong.
My reasoning is if I do an all-out HIIT session and then go try to lift, my energy stores will be mostly depleted and I am more likely to injure myself by lifting with poor form....Who wants to go do overhead presses when they're dripping in sweat and can hardly breathe?0 -
Ok even if i am a man i wanna reply to this, if that's your real picture, then i don't really see the problem
You don't really seem like you have a lot of BF% (my guess would be less then 20)
And if you do wanna loose BF, on wich areas?
For example if you need to loose it on lower legs i would recommend doing more cardio like cycling.
Weight lifing and such does also burn fat, but cardio does it faster, only problem when doing ONLY cardio is that you loose muscle as well, so just mix it up, do 2 times a week cardio for about 60-90 minuts and end with a bit of strenght training and other days do other way around, seems for me to be working good right now (lost 13% in 4 months)
cardio spot reduces fat from legs, really????
That is 100% what I was thinking from reading that too.
By that thinking, can I just do situps and kill my belly fat?
::trying to hide my sarcasm::
You should read 10 ways to get killer abs in this month's Men's Health magazine.0 -
Ok even if i am a man i wanna reply to this, if that's your real picture, then i don't really see the problem
You don't really seem like you have a lot of BF% (my guess would be less then 20)
And if you do wanna loose BF, on wich areas?
For example if you need to loose it on lower legs i would recommend doing more cardio like cycling.
Weight lifing and such does also burn fat, but cardio does it faster, only problem when doing ONLY cardio is that you loose muscle as well, so just mix it up, do 2 times a week cardio for about 60-90 minuts and end with a bit of strenght training and other days do other way around, seems for me to be working good right now (lost 13% in 4 months)
cardio spot reduces fat from legs, really????
That is 100% what I was thinking from reading that too.
By that thinking, can I just do situps and kill my belly fat?
::trying to hide my sarcasm::
You should read 10 ways to get killer abs in this month's Men's Health magazine.
LOL
Does it read like this?
1. Eat at a caloric deficit.
2. Lift heavy - full body.
3. Ignore people insisting you spend 20-45 mins on abs
4-10. Repeat.0 -
Ok even if i am a man i wanna reply to this, if that's your real picture, then i don't really see the problem
You don't really seem like you have a lot of BF% (my guess would be less then 20)
And if you do wanna loose BF, on wich areas?
For example if you need to loose it on lower legs i would recommend doing more cardio like cycling.
Weight lifing and such does also burn fat, but cardio does it faster, only problem when doing ONLY cardio is that you loose muscle as well, so just mix it up, do 2 times a week cardio for about 60-90 minuts and end with a bit of strenght training and other days do other way around, seems for me to be working good right now (lost 13% in 4 months)
cardio spot reduces fat from legs, really????
That is 100% what I was thinking from reading that too.
By that thinking, can I just do situps and kill my belly fat?
::trying to hide my sarcasm::
You should read 10 ways to get killer abs in this month's Men's Health magazine.
LOL
Does it read like this?
1. Eat at a caloric deficit.
2. Lift heavy - full body.
3. Ignore people insisting you spend 20-45 mins on abs
4-10. Repeat.
Bro there's no way that works. It's all about the 'bliques, man.
ETA: Lifting heavy will make you too bulky. I know someone who lifted one day and woke up a body builder the next.0 -
Ok even if i am a man i wanna reply to this, if that's your real picture, then i don't really see the problem
You don't really seem like you have a lot of BF% (my guess would be less then 20)
And if you do wanna loose BF, on wich areas?
For example if you need to loose it on lower legs i would recommend doing more cardio like cycling.
Weight lifing and such does also burn fat, but cardio does it faster, only problem when doing ONLY cardio is that you loose muscle as well, so just mix it up, do 2 times a week cardio for about 60-90 minuts and end with a bit of strenght training and other days do other way around, seems for me to be working good right now (lost 13% in 4 months)
cardio spot reduces fat from legs, really????
That is 100% what I was thinking from reading that too.
By that thinking, can I just do situps and kill my belly fat?
::trying to hide my sarcasm::
You should read 10 ways to get killer abs in this month's Men's Health magazine.
LOL
Does it read like this?
1. Eat at a caloric deficit.
2. Lift heavy - full body.
3. Ignore people insisting you spend 20-45 mins on abs
4-10. Repeat.
Bro there's no way that works. It's all about the 'bliques, man.
ETA: Lifting heavy will make you too bulky. I know someone who lifted one day and woke up a body builder the next.
LOL0 -
You look like you're in pretty good shape in your profile pic. What part of your body is the fat in?0
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bump for later0
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Eat at a deficit or at least what you believe is a deficit, check the scales once a week on the same day at the same time. Ideally in the morning. If you dont lose any weight then keep knocking off 100 to 200 calories each day in the proceeding week until you start noticing weight loss.
While being on a deficit you cant build muscle (naturally). You need to keep up the intensity in the gym and at the very least keep hitting the same weight and reps on your lifts all throughout your time on a deficit. This will tell your body that the muscles are important and to keep them during a deficit. If the body cant shed muscle in a deficit because it believes muscle to be important, then it will shed fat instead.0 -
It appears you are in good company with that opinion:I do believe you need to maintain or even build the muscle mass but for cutting fat, I don't think the recipe changes, cardio + diet = fat loss.
http://www.dukehealth.org/health_library/news/aerobic-exercise-trumps-resistance-training-for-weight-and-fat-lossAerobic training is the best mode of exercise for burning fat, according to Duke researchers who compared aerobic training, resistance training, and a combination of the two.
The study, which appears Dec. 15, 2012, in the Journal of Applied Physiology, is the largest randomized trial to analyze changes in body composition from the three modes of exercise in overweight or obese adults without diabetes.
Aerobic exercise – including walking, running, and swimming – has been proven to be an effective way to lose weight. However, recent guidelines have suggested that resistance training, which includes weight lifting to build and maintain muscle mass, may also help with weight loss by increasing a person's resting metabolic rate. Research has demonstrated health benefits for resistance training, such as improving glucose control, but studies on the effects of resistance training on fat mass have been inconclusive.
ETA - Note that in this study they did not have any participants just diet without exercise.
Also note what I bolded at the end of the excerpt. I will take the conclusions of Duke researchers over the previous poster who said he once read some studies but can't be bothered to look them up.
Based on the portion of the excerpt I made bold, I don't know that one can generalize the findings for obese adults with diabetes to a person who wants to lose 5-10 pounds and who has no metabolic disorders which affect the processing of blood sugars.0 -
This was a forum topic posted here recently. Its more of a slap in the face reminder of what you probably already know.
http://forum.bodybuilding.com/showthread.php?t=1467553630 -
Look closer at what you bolded. It says OVERWEIGHT or obese people WITHOUT diabetes. So it would not be generalizing - a person who wants to lose 5-10 pounds and who has no metabolic disorders which affect the processing of blood sugars would qualify for the study.
It appears you are in good company with that opinion:I do believe you need to maintain or even build the muscle mass but for cutting fat, I don't think the recipe changes, cardio + diet = fat loss.
http://www.dukehealth.org/health_library/news/aerobic-exercise-trumps-resistance-training-for-weight-and-fat-lossAerobic training is the best mode of exercise for burning fat, according to Duke researchers who compared aerobic training, resistance training, and a combination of the two.
The study, which appears Dec. 15, 2012, in the Journal of Applied Physiology, is the largest randomized trial to analyze changes in body composition from the three modes of exercise in overweight or obese adults without diabetes.
Aerobic exercise – including walking, running, and swimming – has been proven to be an effective way to lose weight. However, recent guidelines have suggested that resistance training, which includes weight lifting to build and maintain muscle mass, may also help with weight loss by increasing a person's resting metabolic rate. Research has demonstrated health benefits for resistance training, such as improving glucose control, but studies on the effects of resistance training on fat mass have been inconclusive.
ETA - Note that in this study they did not have any participants just diet without exercise.
Also note what I bolded at the end of the excerpt. I will take the conclusions of Duke researchers over the previous poster who said he once read some studies but can't be bothered to look them up.
Based on the portion of the excerpt I made bold, I don't know that one can generalize the findings for obese adults with diabetes to a person who wants to lose 5-10 pounds and who has no metabolic disorders which affect the processing of blood sugars.0 -
Some women are cursed with stubborn body fat, that's just reality. In a perfect world we would all be able to lift heavy, eat at a deficit and achieve our goals....unfortunately that isn't the reality for some of us.
So assuming that you have a solid lifting program in place, one where you are progressing (by increasing weight or reps or decreasing rest time between sets), there are a couple of things I would suggest.
You haven't posted your height and weight, but if your profile pic is you then you are really already at a pretty nice BF%. It will come off slower. 1200-1500 calories seems somewhat reasonable (just out of curiosity, is this your MFP number or a TDEE calculation?) for what *looks* to be your size but how accurately are you tracking your intake? Are you using a food scale and measuring? Are you logging everything you put in your mouth? Are you getting enough fat? Your protein intake seems to be solid.
Next, I would add some cardio. There are tons of different things you can do, just pick something that you enjoy. I have taken a stab at everything from HIIT and tabata, to barbell or dumbbell finishers to hill sprints and circuits and now to a 10k training program.
Unfortunately one size doesn't always fit all in our quest to become healthy and fit! There is some trial and error and switching things up never hurts anything!
Good luck :flowerforyou:0 -
According to Lyle McDonald, cardio is optional for men, but necessary for women to improve blood flow in stubborn fat areas. My personal experience shows that he's very right there.Eat at TDEE -10%, lift heavy, get adequate protein intake. No cardio required, but if you want to do it you will have have a higher TDEE.0 -
According to Lyle McDonald, cardio is optional for men, but necessary for women to improve blood flow in stubborn fat areas. My personal experience shows that he's very right there.Eat at TDEE -10%, lift heavy, get adequate protein intake. No cardio required, but if you want to do it you will have have a higher TDEE.
Ah yes, I meant to mention this in my last post but completely spaced on it!
His book The Stubborn Fat Solution might also be a great reference in this case (assuming OP's profile pic is her)0 -
I eat 1200- 1500 cals a day! (Don't start all the not enough crap please) Depending on workout! Eat clean as I can with 130 g protein!
Mondays - Running
Tuesday -Wednesday: Full body with 30 min cardio
Thursday Legs
Friday Arms
Saturday - Abs
Sunday Glutes
(Changed week to week but thats rough!)
Is that a program? If not as it doesn't look like a well rounded one, I would suggest reading into New Rules Of Lifting or Strong Lifts. You really don't need a day dedicated to just abs but you definitely need a better balance.0 -
It doesn't look like you have much to lose at all.
I would do more cardio, watch your diet and create a reasonable deficit.
Lift a little after each session to maintain LBM.
It's worked for me.0
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