| What's the fastest way to lose fat?
Posted: 2/16/2009 11:16:04 PM | | I'm 6'2 and weigh about 220lbs.....I'd like to keep my size but lose the fat and get toned up. I was considering running first thing in the morning, and then lifting weights after work in the evening. Or should I run and then lift weights right afterwards? Which is best? | |
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| What's the fastest way to lose fat?
Posted: 2/17/2009 2:35:01 AM | Read this webpage. Whats really important are the 7 steps near the end of the article. Use those links to calculate your requirements ie target weight and calorie counter.
http://www.debramoorhead.com/blog/index.php/how-i-lost-25-pounds-in-one-month/
This is what I've used for a couple of weeks and still use.
Weight loss is a science. You will need to count calories in order for this to work.
I also count fat, carbs and protein since I intend to get more involved with weightlifting.
In addition to counting calories, I do a very intense cardio for 45 minutes a day.
As long as you don't cheat yourself, you will lose weight. | |
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| What's the fastest way to lose fat?
Posted: 2/17/2009 5:40:31 AM | | I think the biggest step is not to try to do it fast...The closer you are to a normal weight, the slower your fat loss... | |
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| What's the fastest way to lose fat?
Posted: 2/17/2009 8:30:43 AM | Generally, doing the cardio (preferably interval/high-intensity workouts) first thing in the morning on an empty stomach (I'd recommend at least 10 oz of water 15 minutes before) will kickstart your metabolism, esp. if followed by a healthy but solid breakfast afterwards. Doing weights in the evening will maintain that high metabolism, just be careful not to hit the same muscles more than twice a week or you may risk overtraining. The other key ingredient is proper eating: plenty of fruits, drink 3-4 quarts of water a day and try for 5-6 small meals throughout the day rather than 3 big ones, and have your meals be 50/50 complex carbs and lean protein with the last meal no less than 2 hours before you go to bed.
With running, it's really important to learn optimal biomechanics and get decent shoes from a specialized running store, or it can be easy to injure yourself and/or quit out of boredom and discomfort. Google up Chi Running, or Evolution Running. On YouTube there is a video called "Running Biomechanics" that's helpful too. | |
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| What's the fastest way to lose fat?
Posted: 2/17/2009 8:47:56 AM | | hey Edsta....what if i want to gain muscle mass also? are you saying it's bad to work the same muscles twice a week? how much rest per muscle do i need? i usually do work out each muscle twice a week.....i would do chest/tris/shoulders on one day, then back/bis next day, then leg day, repeat...and have then have an off day. | |
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| What's the fastest way to lose fat?
Posted: 2/17/2009 9:21:29 AM | | go running 3 to 4 times a week, don't do any less than a mile or 2 basically 30 mins each session, and keep at it, you'll drop weight quickly. | |
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| What's the fastest way to lose fat?
Posted: 2/17/2009 9:55:05 AM | Twice a week per muscle group would be a maximum, once a week is enough if you hit it hard enough, esp. for the legs if you are at the intermediate stage or above---this doesn't mean a gazillion exercises/sets/reps necessarily, but different exercises that are done synergistically and in a certain order. And try to keep total gym time at 45-60 minutes tops per lift.
Example:
Monday---pecs heavy, delts medium, lats medium, arms light
Wednesday---thighs and glutes heavy, light calves
Friday---lats heavy, pecs medium, delts light, arms medium
Saturday---heavy calves, light T&G
The book "New rules of lifting" has some of the best workout programs using variations in set/reps, rep speed, rest times, etc. to keep your body guessing.
The authors do warn that if you subject your body to both endurance and strength at high intensity, your body will choose endurance---meaning that it's hard to grow both attributes at the same time, the best you can hope is to retain muscle while improving your cardio and then later you can cycle between periods of muscle building while maintaining cardio vs. cardio building while maintaining muscle. | |
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| What's the fastest way to lose fat?
Posted: 2/17/2009 1:29:25 PM | Trying to gain muscle mass and lose fat simultaneously is incredibly inefficient for most people. Pick one, and stick with it. Unless you're quite fat, work on gaining muscle first. Then when you're ready to cut the fat, it will actually be facilitated by the additional muscle mass.
If you do plan on losing fat first, high intensity interval training(sprints for example) is by far and wide the best method as someone already mentioned. I'd seriously avoid any long distant, low-intensity cardio in the morning on an empty stomach. You'll lose some fat, but you'll also catabolise muscle. Plus, a decent workout of springs can be done in all of 15 minutes. Conversely, 15 minutes of light jogging is negligible in terms of making decent progress.
Go to http://www.t-nation.com
It has an overwhelming wealth of information and very active message boards. Whatever you do though, DON'T say you want to look like Brad Pitt in Fight Club. They will chew you the **** out. | |
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| What's the fastest way to lose fat?
Posted: 2/18/2009 8:57:58 PM | | I didn't really read any of thise. But I'll tell you what I did. I am bout 5'7.. Yea I'm short.. But I weight like 190 sumthin. I ended up being 162. Thats all imma say. Start off first 2 weeks at about 10 mins of cardio. If thats to easy. Go right into 20 mins cardio. (All of this is working out 3-4 days a week also). By 2 months do between 20 and 30 mins of cardio to start off. Hit the weights.. Go hard.. Don't go crazy weight. But do enough that you feel it in the specific regions.. Just do that and your good. A good shake tho too. Protein or what not. Read the labels so you know what its doing to you. This stuff I take works on the gut and takes fat off my stomach which was huge. Do alot of ab work. Also. No more soda if u drink it. You lose weight fastest when you cut that out. | |
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| What's the fastest way to lose fat?
Posted: 2/19/2009 1:11:50 PM |
...his stuff I take works on the gut and takes fat off my stomach which was huge....
That is very much impossible.
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JBTIII | |
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| What's the fastest way to lose fat?
Posted: 2/19/2009 2:17:22 PM | You'll find plenty of experts who will give you complicated, conflicting advice, but there's really only one simple rule:
Calories Burned - Calories Consumed = Weight Loss
The best exercise plan is the one that you stick to. If you think that you can do something over the short run and then go "back to normal", you will end up back at your "normal" weight, too. Find something that you eat routinely and stop doing it. I chose beer, and ice cream. Find some exercise that you can add routinely, and do that. I chose to never use the men's room on the same floor -- I always take the stairs. Park far away from your destination, and jog to the door. Learn to think of yourself as fit, and behave like fit people do. | |
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| What's the fastest way to lose fat?
Posted: 2/19/2009 5:17:52 PM | | hi... eat everything normally classified as food (non animal) in its natural raw state for one month... stay close to normal calories for your age gender etc then get ready to be amazed.. warmly Mona | |
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| What's the fastest way to lose fat?
Posted: 2/19/2009 5:34:34 PM | | I like tastr's advice...seems like people that I know say they are going to do "all of this stuff" and end up not doing it long-term...You got to do things that you will stick with...Even doing some small steps the first month... | |
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3N0
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Joined: 10/11/2008
Msg: 15 | |
| What's the fastest way to lose fat?
Posted: 2/19/2009 7:06:41 PM | I don't think I saw anyone actually answer the question about running in the morning and training at night.
This is actually ideal- run while you are calorically depleted (after a 13 hour fast between supper and breakfast) and you will have less available energy stored in your muscles and bloodstream. The body will be forced to turn to fat storage... which it can do because you're training aerobically.
In the evening, after 2-3 responsible meals (and some ruffage in between as many will attest) you will have topped up your energy supplies in your muscles and bloodstream so that it's readilly available for your anaerobic routine (weights). Top up the evening with a low carb protein isolate type whey product so that your body doesn't go catabolic (basically digest its own muscle / proteins to get what it needs to repair itself) and get some good sleep.
If you can't train on two separate occasions, and you have to cram it in one session like the rest of us ( ;) ) then reverse the order. Warm up- do your weights, then do your cardio. It'll put you in a similar state as mentioned above.
I also found that taking in some 3-6-9s in between meals helped to keep my proverbial "motor" running and helped the system chew through my somewhat irresponsible diet. Hey- I train for work... and so I can eat what I want. Believe me- I take full advantage!
Eno | |
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| What's the fastest way to lose fat?
Posted: 2/20/2009 1:44:47 PM | Like Tastr said, fastest way to lose weight is to eat less calories than you burn. This means dieting. Eat snack-sized meals every 3 hours. Maintain your metabolism and rebuild muscle through weight training. It's that simple. You don't need to do cardio. Try training your whole upperbody on Mon., whole lowerbody Tues., rest Wed., whole upperbody on Thur., whole lowerbody on Fri., rest on the wknd.
Your strength shouldn't go down. If your strength goes down, you're losing muscle, so eat slightly more calories each meal. | |
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| What's the fastest way to lose fat?
Posted: 2/20/2009 9:48:38 PM | To the OP - in general you don't want to hit the same muscle group 2 days in a row, but it's fine to hit them 2-3 times in one week. 3-day full-body workout plans are fully acceptable for those who eschew body-part split training methods. 4-day upper/lower splits work just as well.
Your first post mentioned that you want to lean out, your next post asked about adding muscle mass. Pick one and stick to it, then deal with the other. | |
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| What's the fastest way to lose fat?
Posted: 2/21/2009 5:35:48 AM | Cardio first (may I suggest bicycling because running is hard on the knees and joints), then eat some carbs (yes, carbs, because the body burns carbs before protein and your muscles are protein), wait an hour, work out, eat some more carbs after the workout with some proteins and fiber, then cardio in the evening. Skip dinner and go to bed.
Always eat early in the day and avoid late-night meals before you go to bed, although maybe a light snack is OK--just don't binge on a whole bag of potato chips or something. The body needs time at night to metabolize food eate earlier.
Try to eat more fruits, veggies and whole-grain products rather than saturated fatty foods like chips and mayonnaise. | |
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| What's the fastest way to lose fat?
Posted: 2/21/2009 7:41:32 PM | | Yeah, I dont know why people say to do weights over cardio....weight training doesnt burn many calories and neither does the maintenance of the muscle...If you are looking to lose fat, cardio (preferably over an hour nearly every day) is the way to go....burn 500 calories a day extra is a pound of fat a week....reduce calories by 500 more per day is another pound of fat. When you eat doesnt matter either...all that matters is running a calorie deficit. | |
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| What's the fastest way to lose fat?
Posted: 2/21/2009 7:50:10 PM | If your fat, you obviously havent done exercise all that much. Don't go out and run your ass off. You will simply get hurt. Look at your grocery bill and start from there. EAT MORE GREENS ( not fried greens ) Portion your meals. You will obviously still feel hungry because your stomach is so huge. WALK where ever you go! Thats right be like Jared and his subway **** walk. It works, just ask Jared.
GO swimming. You will obviously float, but you will use up more energy to maintane balance. NO POP, CHIPS, CANDY, BEER, PRETZELS YES NONE.
For anyone who has told you to lift weights is a dank. Muscles weighs more than fat and your not really ready for it. You will simply get HURT!
Honestly just wake up. If your first thought is that oh this is not good for me. DONT EAT IT OR DO IT. And your second thought is discursive. SIMPLY CRUSH it. Like putting a rock on a leaf. Will power my boy. WILL. " Your training is nothing! Will is Everything! The will to act "
easy,
E. | |
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| What's the fastest way to lose fat?
Posted: 2/21/2009 7:51:53 PM | | Oh and if you think listening and doing what other people have done will help it just may. But listening and seeing other people succeed doesn't help you loose weight. You help yourself loose the weight. | |
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| What's the fastest way to lose fat?
Posted: 2/21/2009 7:54:48 PM | | cut the carbs and sugar really to almost nothing and have lots of protein, drink water and kick the soda to the curb. | |
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| What's the fastest way to lose fat?
Posted: 2/21/2009 9:56:35 PM | Whatever you do ignore 24/7 . Bantum roosters have no advice to offer you!
You will have to figure out what is right for your body. Everything is just a guideline ( except more calories expended than consumed). What is most important is consistency. Suiting up and showing up everyday with a sensible diet and some sort of activity is golden. Some weeks will be break even and some weeks will be minus 3 and it never really makes sense to me. I just keep plugging away. | |
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| What's the fastest way to lose fat?
Posted: 2/22/2009 2:42:12 AM | Maddybeagle -
Ehhh. hold on there killer.
Muscle mass turns UP your metabolism.
Weight training most certainly does burn calories. Breathing and typing these messages burns calories....imagine what lifting weights does.
Maintaining the muscle mass takes more calories in a day, and protein to keep.
Too much cardio actually decreases muscle mass, which can lower your metabolism among a host of other issues. Think emaciated look with a slower thyroid. No good.
When you eat DOES matter as well.
300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.
http://www.weightlossforall.com/burning%20fat%20time.htm
The above link is focused towards cardio. This will need a switch up a bit when you are weight training. | |
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| What's the fastest way to lose fat?
Posted: 2/22/2009 7:38:35 AM | Guys ...i'm pretty desperate to lose wieght these days ...I have an over active thyroid condition (http://www.answers.com/topic/thyrotoxic-myopathy )
I am at the chronic stage right now and have gone up to the british size 20 from a size 10(possibly the american size 16, from size 6).
Im a very good swimmer but because of the condition I can do no more than 20minutes without depleteing my energy totally, this leaves me feeling hyperthermic and takes me hours to get any warmth into my body again.
I need to support my arm when drying my hair, which take roughly 15 minutes, my thighs are in pain just from walking up a normal flight of stairs , walking for more than 15 or 20 minutes at a normal pace hurts my pelvice and thighs too.
I will receive medical treatment in the form of a one-off capsule of radioactive iodine (radio therapy) soon ... then nothing for about a month.
I don't understand the metabolism too well, but am scared stiff that when my metabolism is stopped completely my body with just explode into an almighty fat wreck.
Do you guys have any hints and tips both for before and after my treatment about which excercises would help me.
My diet is pretty boring at the moment, a couple of slices of toast, a chicken sandwich and then a childs portion meal ... any ideas out there guys ??? | |
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