Anyone have exercise know how?

[luvinthebass 5,000+ posts]

I would also up your protein intake since protein can be a major fat burner, i remember eatin protein bars and protein shakes 3 months ago and now i can finally see my abs, it was a pretty cool transformation, i couldn't believe how fast some of my fat melted away

 

[bk12321 10+ year member]

I would also up your protein intake since protein can be a major fat burner, i remember eatin protein bars and protein shakes 3 months ago and now i can finally see my abs, it was a pretty cool transformation, i couldn't believe how fast some of my fat melted away

The reason protein burns fat so well, or rather it aids in fat burn so well, is because most protein powders contain alot of the BCAA's your body needs. Also, 1 gram of protein is 4 calories, but 1 gram of fat is 9 calories, so if you are on a high fat diet, you are taking in a lot more calories to fill yourself up, compared to protein.

 

[seth350 10+ year member]

You can do all the right exercises and not lose a pound of fat if you dont eat right. Nutrition plays a big role in losing fat. If your goal is to lose fat, then you will have to eat more often. I know your thinking "Eat more? That will make me even fatter!"

No it wont. That is if you stick to a good solid work out routine. The trick is to not eat more per say but to eat less more often. In order to lose fat you must first start eating healthy and by eating more often that will boost your metabolism. Most people think "Oh I will just start eating less and just eat salads." You are doing more bad than good if you do that. Your metabolism is basically your bodys engine so to speak, the more you fuel it the faster it will run. But lets say someone who has been eating a lot of the wrong foods and then decides to stop eating and eat salads. Yeah, they will lose some weight at first, thats because they went from a steady flow of food to practically none. So their metabolism is going to keep running for awhile using what fuel it has left but when its out it will drop back down and then the persons weight levels off and they dont lose anymore. Then they get mad discouraged and go right back to eating the way they did and then gain even more weight than they had before. Because their metabolism was used to salads every 5 hours, then it starts getting a butt load of food and it cant burn it because its still in "slow mode". So naturally what your metabolism does not burn it stores as fat.

So now that you have some background heres what you need to do.

Eat 6 times a day.

Breakfast

Snack (one hour before lunch)

Lunch

Snack(one hour before dinner)

Dinner

Try your very best to not skip a meal, but dont beat yourself up if you do. If you follow that routine, with a good workout with cardio you will see the results in no time. Also drink atleast 10 8oz glasses of water a day. Water is a BIG BIG BIG key factor in weight loss. Also, drink with corn syrup and fructose, mainly carbonated colas all have sugar in them. So try to stay away from them. Scientists did a study and the average person lost 15 pounds in a year just by not drinking carbonated drinks with the corn syrup and fructose. Doesnt sound like much but every little bit helps.

If you want to get toned, do 3 sets of 15 reps with moderate weight. High rep and low weight tones the muscle and also burns fat.

I think that about does it //content.invisioncic.com/y282845/emoticons/smile.gif.1ebc41e1811405b213edfc4622c41e27.gif

 

[mlstrass 5,000+ posts]

Hasn't been mentioned yet for some reason so I'll throw it out.....DIET...DIET...DIET. Meaning that you need to cut back on calories plain and simple. If you take in less than you burn, you'll lose weight.

You can NOT spot reduce, so do NOT waste your time doing 1000's of sit ups. Cardio is a decent fat burner, but pushing away from the table will yield MUCH better results.

If you cut out 500 calories a day that's a 1# weightloss per week. 2#'s is about the max you should shoot for otherwise you start eating away muscle.

It "can" be beneficial to add in extra protein when cutting back to try and save muscle loss.

There is NO such thing as "toning". You lift to get stronger, eat sensibly to reduce bodyfat, and should primarily do cardio for health reasons as it's not a great fat burner. The more muscle mass you have the more fat you burn at rest.

Of those mentioned HIIT seems to be the most effective "if" you can push yourself to do it as it's NOT easy or fun.

Good luck with the lady...

 

[cpierce 5,000+ posts]

Eat 6 Time Per Day

Breakfast

Snack (one hour before lunch)

Lunch

Snack(one hour before dinner)

Dinner

8 A.M. - Breakfast (most important meal of the day!)

11 A.M. - Snack

1 P.M. - Lunch

4 P.M. - Snack

6 P.M. - Dinner

8 P.M. - Snack

//content.invisioncic.com/y282845/emoticons/wink.gif.608e3ea05f1a9f98611af0861652f8fb.gif

 

[cpierce 5,000+ posts]

There is NO such thing as "toning". You lift to get stronger, eat sensibly to reduce bodyfat, and should primarily do cardio for health reasons as it's not a great fat burner. The more muscle mass you have the more fat you burn at rest.

Cardio isn't a good fat burner? //content.invisioncic.com/y282845/emoticons/laugh.gif.48439b2acf2cfca21620f01e7f77d1e4.gif

 

[seth350 10+ year member]

8 A.M. - Breakfast (most important meal of the day!)
11 A.M. - Snack

1 P.M. - Lunch

4 P.M. - Snack

6 P.M. - Dinner

8 P.M. - Snack

//content.invisioncic.com/y282845/emoticons/wink.gif.608e3ea05f1a9f98611af0861652f8fb.gif

^More correct way //content.invisioncic.com/y282845/emoticons/smile.gif.1ebc41e1811405b213edfc4622c41e27.gif

 

[Oak244 10+ year member]

I think My diet is good now.. I stopped eating all fast food a year ago, and stopped all soft drinks as well. I drink and have been for over a year, water only. I eat Bran or Wheat cereal in the morning, but have to eat out at work, so usually get a soup and salad at Apple Bee's. Then at night, its usually some kind of meat and veggie, then I work out after dinner.

I am taking a GNC Mega Men Sport Pill 2 times a day and take Whey low calorie protien shakes 2 times a day, as I was having a problem with muscle recovery. These two products help.

I have only been at this for a little over a week, so I am sure I will eventually see results. I am just trying to figure out a workout schedule I can do at home to keep me active all week.

Oh an my snacks are genrally fruit like apples.

 

[.::DuD3::. 10+ year member]

try cutting out all your ***** and saturated fats and start eating whole grain foods. anything that is reprocessed like white flour is a no-no. i remember reading an article about 6 months ago that white flour was one of the top 3 main causes for belly fat. all the nutrients and vitamins are stripped when they reprocess it. so its definately a good idea to eat whole wheat breads, skin milk, ect. and you still want your fats, just the right ones, like monounsaturated and polyunsaturated. i can tell you, in the past 2 months i've cut almost all of my saturated and ***** fat intake and i've lost nearly 10lbs. and thats not chaning my workout routine, just 3-4 times of weight lifting on specific bodyparts and hardly no cardio.

 

[Oak244 10+ year member]

try cutting out all your ***** and saturated fats and start eating whole grain foods. anything that is reprocessed like white flour is a no-no. i remember reading an article about 6 months ago that white flour was one of the top 3 main causes for belly fat. all the nutrients and vitamins are stripped when they reprocess it. so its definately a good idea to eat whole wheat breads, skin milk, ect. and you still want your fats, just the right ones, like monounsaturated and polyunsaturated. i can tell you, in the past 2 months i've cut almost all of my saturated and ***** fat intake and i've lost nearly 10lbs. and thats not chaning my workout routine, just 3-4 times of weight lifting on specific bodyparts and hardly no cardio.

So I guess anytime I am forced to go to say Pizza Hut or Subway... well I guess I am eating salad only lol Its kinda tuff to eat out healthy lol

 

[.::DuD3::. 10+ year member]

So I guess anytime I am forced to go to say Pizza Hut or Subway... well I guess I am eating salad only lol Its kinda tuff to eat out healthy lol

yeah it does take some getting used to, but you feel a lot better when you eat healthier foods. not mentally, but physically. my stomach doesnt ach after eating 4 bean burritos or 3 slices of pizza. plus i've noticed all the bad foods cause you to burp and fart like crazy, like the foods trying to escape lol.

 

[Oak244 10+ year member]

Well can you give me any ideas on what to eat? I dont really cook much, but thats mainly because I dont know what to cook! lol

 

[.::DuD3::. 10+ year member]

well i cant cook either lol. but i do eat a LOT of egg whites. maybe 4 whites and 1 yolk everyone morning. then throughout the day, sandwiches with a good amount of meat. i'll eat whatever my mom will make for dinner, and if its pizza or something i dont want to eat, then i'll throw a couple chicken breasts in the oven. just put some butter (they have butter with almost 0 sat fat now) on a pan, and season (tony's seasoning FTW) the chicken breast. maybe cook a box of rice, iono thats what i normally eat though, and its still pretty cheap for a college student //content.invisioncic.com/y282845/emoticons/biggrin.gif.d71a5d36fcbab170f2364c9f2e3946cb.gif.

 

[perfecxionX 10+ year member]

The reason protein burns fat so well, or rather it aids in fat burn so well, is because most protein powders contain alot of the BCAA's your body needs. Also, 1 gram of protein is 4 calories, but 1 gram of fat is 9 calories, so if you are on a high fat diet, you are taking in a lot more calories to fill yourself up, compared to protein.

fat is 8 per gram. if this is true then how do you explain carbs being 4 cals per gram, and low carb diets being so successful?

the reason high protein diets allow people to lose weight faster (over the short term) is because protein is the macro that is least efficiently metabolized into energy. carbs are most efficient.

 

[perfecxionX 10+ year member]

Hasn't been mentioned yet for some reason so I'll throw it out.....DIET...DIET...DIET. Meaning that you need to cut back on calories plain and simple. If you take in less than you burn, you'll lose weight.
You can NOT spot reduce, so do NOT waste your time doing 1000's of sit ups. Cardio is a decent fat burner, but pushing away from the table will yield MUCH better results.

If you cut out 500 calories a day that's a 1# weightloss per week. 2#'s is about the max you should shoot for otherwise you start eating away muscle.

It "can" be beneficial to add in extra protein when cutting back to try and save muscle loss.

There is NO such thing as "toning". You lift to get stronger, eat sensibly to reduce bodyfat, and should primarily do cardio for health reasons as it's not a great fat burner. The more muscle mass you have the more fat you burn at rest.

Of those mentioned HIIT seems to be the most effective "if" you can push yourself to do it as it's NOT easy or fun.

Good luck with the lady...

this sums up bf loss pretty well, but i would add that more muscle mass would make muscle more visible under the same bf%. so strength training isnt a waste of time or anything if you dont have goals of being a bodybuilder