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The only reason you wouldn't see results with crossfit is if your diet is not on point. You need a high-protein, moderate carb, moderate fat diet to get good results. A lot of women have a tough time with protein requirements... 1g/lb bodyweight is the gold standard and the minimum I recommend to my clients.
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Neither. Reduce daily calorie intake moderately and let exercise work its magic. Don't put an emphasis on how many calories you've burned... it doesn't really matter and it's different for each person so there's 0% chance that you'll ever get that number right. Trust me on this one - I have so many clients who clung to the…
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It wouldn't matter for weight loss. You could burn 0 calories and still lose the weight by diet alone. My point is that you will never be able to estimate "calories burned" accurately - instead eat a at a moderate deficit and let the exercise do its thing.
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I don't have light skin but i'm not that dark - my stretch marks are all over my shoulders and inner arms... I wear them proudly as 'war wounds' so-to-speak - others prefer to mask them... i've heard cocoa butter is good for this.
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Most studies about skipping breakfast are flawed in their design and base conclusions on correlation, not causation. Skipping breakfast is fine - I've done it for 3 years with nothing but success. I even recommend it to my clients some of whom prefer a 24hr fast once or twice a week - leaner individuals prefer daily 16 hr…
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^ This. But I will disagree with the fact that it is best in liquid form - no evidence for this - in fact, for fat loss it's probably better if it's not in liquid form. Also - nix the soy for men. a high carb : fat ratio does NOT imply low protein - it implies very high carb and high protein. good luck.
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All depends on your numbers... also depends on your cheat day numbers. Also - depends on your exercise regimen.... mostly cardio? sorry no cheat day.
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Stop after 15 - hit the weights.
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I have had clients do this - it won't take long... you are male, so that's one advantage for weight loss, it's quicker. Depending on your current body weight and given proper diet and exercise 30%-15% can be done in 12-16 weeks typically. Remember it gets exponentially harder to lose body fat as you drop down... so goin…
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Correct. You should NOT be netting 450kCal per day. TDEE is exactly that: today daily energy expenditure... if you expend an extra 1400kCal that is part of your tdee.
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Ideally, protein + carbs - your post-workout meal should generally be your largest... a pre-workout snack will be fine, even a fasted workout has its benefits.
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Start at maintenance on lifting days and -20% on rest-days... if your goal is to lose fat. If you find strength stall, increase lifting day calories...
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Fix #1: working out 6 times a week - way too much. Fix #2: 90mins cardio is way too much - huge cortisol response will keep you from building any muscle and will keep fat around your belly. 20-30 mins at most. Fix #3. Weight training - HEAVY weight training (heavy is subjective, of course). Fix #4: No need to plank or…
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read this: http://liftstuff.blogspot.cc/2012/09/12-most-common-squat-issues-and-how-to.html he needs to work on hamstring / calf flexibility. When squatting he can try lifting his toes off the ground... this will force the weight back onto his heels and his back angle will automatically adjust to balance the bar. Get him…
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Save your calories and your sugar for a post-workout meal - don't follow the MFP guidelines for sugar - that's nonsense.
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Unless you're hypertensive you need not worry about sodium too much. If you exercise - even less. If you lift heavy weights - then you NEED excess sodium for muscular contractions to take place. Sodium is only detrimental if you are already diagnosed with high blood pressure - otherwise its effects are transient.
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Fish oil, Vit D, calcium - all else you can get from food on a balanced diet even without a multi-vitamin.
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Very unreliable. You can basically go to the washroom and check the scale again and it'll read a different number. Calipers are cheaper and more accurate. The best thing you can do is weigh yourself at the same time everyday... a good guideline is upon waking before water/coffee and after going to the washroom.
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To answer your question: I would add it back in personally. But keep in mind that the calorie-counters on bikes/treadmills/etc are notoriously inaccurate. Also - if you're eating 1200kCal per day - why not skip on the exercise? You're asking for a massive cortisol response with very low calories and a high intensity…
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Depends on diet and type of weightlifting.
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Was referring to the "water" part.
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That is incorrect. Fat loss starts as soon as your body is in a deficit of calories. So - usually the day you start dieting. Even so, you body is constantly in a state of turnover - it is constantly burning fat, but it is also storing fat... yes, all the time. When you reduce calories - you just shift more towards the…
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1) Monitor protein intake - 1g / lb-bodyweight 2) Refeed 24-48hrs or more as you are severely underfed and severely overtrained (cardio specifically) 3) Ditch cardio 4) Reduce daily deficit - 300-500 kCal from TDEE will do 5) Don't count exercise as "calories burned" - exercise to partition nutrients toward muscle instead…
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It's not. Meal timing has no effect on fat loss. In fact, late night meals/carbs are actually beneficial to the preservation of lean mass during a diet.
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I am not arguing any fact - I am informing that the concept of eating back calories is flawed. Calorie repartitioning is what is important in preventing weight rebound after a diet. I couldn't care less how many calories one chooses to eat - he/she is not my client.
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Conversely, if you value your metabolic rate: http://www.ncbi.nlm.nih.gov/pubmed/9040548 "To conclude, ingestion of larger AM meals resulted in slightly greater weight loss, but ingestion of larger PM meals resulted in better maintenance of fat-free mass. Thus, incorporation of larger PM meals in a weight loss regimen may…
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Incorrect. Do you think lifting 300lbs off the floor wouldn't effect your cardiovascular health or get your heart beating faster than a 100m sprint ??
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Cyclical carb diets focus 5-6 days on lowered carbohydrates with 1-2 days of high-carbohydrates in conjunction with strength training. This keeps your fat loss from plateau'ing.
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It is correct that the person who is exercising needs more calories - sure. But you are on a diet - pick an educated number and stick to it. With that said - calories "burned" are usualy grossly inaccurate - reading a number off the treadmill/bike etc is bogus. As are watch / heart-rate monitors. You should eat to support…
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Counting carbs without counting calories will do nothing except rid you of water weight very quickly; this water weight will return upon resuming a normal eating style. Low carb works wonders, but ONLY with lowered calories, high protein, cyclical carb refeeds, and intense weight training (not cardio).
