-- want to burn Body Fat...

http://www.myfitnesspal.com/topics/show/273350-how-to-lose-body-fat-great-article

Here is an article I posted the other day off of bodybuilding.com I was looking for the exact same thing. Has some great info in here!

You might want to look into some of the high protein, high fat, low carb diets. Eating fat will not make you fat. Also, if your diary is representative and you're working out that much, you are definitely not eating enough.

Looks like you are already relatively eating low carb as well as really low cal. Maybe it's just that you are not logging everything, dunno. But when you eat low carb you really need to be fueled by fat and protein. It's what your brain needs to function since you are not feeding it carbs. I would add healthy fats from lean cuts of meat, nuts, avocado etc. Also eat more veggies. For me, losing fat has everything to do with what I feed my body. You have probably heard the saying "Abs are made in the kitchen".
You know you can change your macros/percentages for Carb/Fat/Protein on MFP, right? The default settings are great for folks that need to lose tons of weight but if you dont have that much to lose, or you are trying to lean out and get stronger.....you can play around and experiment with the macros until you are seeing the results you want to see.

I have recently switched to an even cleaner way of eating and I am somewhat following the Paleo/Primal way of eating and fat is dropping off of me. Just like I used to do, you are killing yourself with cardio and you really don't have to Just lift heavier and keep increasing the weight and maybe sprint once a week with intervals.

Check out these great websites:

http://www.marksdailyapple.com//welcome-to-marks-daily-apple/
Very enlightening info...especially all the comments after Marks blog posts!

http://robbwolf.com/

http://nomnompaleo.com/

http://www.leangains.com/

I certainly don't have all the answers but I have lived long enough to have tried every type of diet, gimmick, etc. Finally, after cutting out all grains and legumes, lowering my sugar intake and limiting dairy, I am finally getting it right for my body and I have never felt better. I have found that it's not necessariy about calories in/calories out, or that you have to eat three meals a day or six small meals a day.....it's about eating clean, unprocessed food.

Good Luck!
Jules

Ok,

So I have heard it time and time again that abs are made in the kitchen.... but I was wondering how someone would structure a workout to specifically burn body fat as a whole ? I can tell I have amazing abs I just need to burn body fat so they show up (more)

I am more intrested in burning fat now then loosing weight. I weight train 5 days a week and do cardio at least 6 ( sometimes 7 becuase I get seriously bored) Most of the time I workout out twice a day. I am very happy to say that I have lost 50 lbs ( gained 5 back recently because I had surgery and couln't do anything) I eat high protin, low fat... I do protin shakes - my diary is public

I was just wondering if anyone had any tips or tricks ?? Or if I should just keep plugging along ?

For in the gym:
I would recommend switching from 5-days a week to 3 days (full body workout every day) and focusing on heavy compound muscle exercises like barbell squats, deadlift, and bench press (no machines). The compound movements are better at building muscle mass which will burn more fat while you are at rest. Additionally exercises like squats and deadlift work your abs too, even though that is not the primary focus of the exercise. I would recommend any of the following programs:

- New Rules of Lifting
- Starting Strength
- StrongLifts 5x5

For in the Kitchen:
Eat only clean whole foods. High protein/fat, lower carbs. Eliminate refined carbs and what you don’t get from fruits veggies, get from whole grains.