You having trouble losing the fat? Have no fear! Look No Longer!

[apdunshiz]

First off, i just figured this out. And this is what i really prefer every, who wants to lose fat, i honestly think, this is the easiest/smartest/most effective way to lose the fat (the real way)

1. First, Make a Guide that you can follow. (Write down the "TIME" and the "ACTIVITY" you will be doing, and follow that ****. Do not put it off, and do something else.)
2. Second, I really prefer RUNNING in the morning. It doesnt really matter how far you run, or walk (or jog even), but i think, and i know, running in the morning has more benefits than fron running at night. You can do both though, especially if you want to lose more. (It doesnt matter how far you run, or whatever, but it works 3x better in the morning, and it jump starts your metabolism, because it wakes your ass up)
3. Third, Find your daly calories that you need a day (if you exercise everyday, and your schedule is like mine (wake up, run, go to school (work), get home from school, go to the gym), then take your WEIGHT, and multiply it by (15). This will find your calories you need per day to maintain your weight.
4. Fourth, Now that you have found your daily calories/day, Take your calories, and subtract 500. This is a calorie deflect, and will lose 1 lb of fat (if you eat 500 calories less, every day, or 3500 calories less, every week. (For example...I weigh 200 lbs, i need 3000 cals/day...i only eat 2500 cals/day and i lose 1 lb of fat/week. )
5. Fifth, to lose even more than 1lb of fat/week, go to the gym everyday, run on the treadmil or do some sort of cardio machine, that counts the calories, and burn 500 calories...every day...this will help you lose 1 more lb of fat/week.
6. Sixth, Since you are now losing 2lbs of fat a week (which is the only true way of losing fat, you can even "burn" more fat. All you gotta do is add some weight training into your week. I prefer only 3x a week...Mond, Wedns, Frid...Switch off muscle groups, of course. This will really help you decrease your bf% and increase your muscle.

The most important rule...----ALWAYS EAT YOUR CALORIES PER DAY (after the 500 cals deflect...so i need 3000 cals/day, but after 500, its only 2500...Never eat under 2300 cals/day...if you do not get enough cals/day, you will lose muscle, lower your metabolism, and be fat...you do not want that.
I also think this is the SECOND MOST IMPORTANT RULE...---Never cheat when doing cardio..

I always see people holding on to the treadmill when running or walking...that will release the "hardness" of how hard it is to, walk, which is really easy, and just do not do that, cause you are not really burning all them cals it says you are.

Eat right

Dont be fat

Be legit

Live your life

Dont Give up

Sweat...Burn...Fight...WIN

[Nobby149]

Nice post, so my maintenance calories is currently 1924 calories, so should I be eating 1500 calories with doing weight training or cardio??

[DsDhBxracer13]

1500 sounds a bit to low. You need to find your BMR first. I've been eating anywhere from 1800-2700 for the last few months and I have been losing weight at a steady rate. I try and not restrict myself to much. If my body feels like I need little extra food I eat and if not I don't, simple as that. Seems to be working very well, and hasn't kept me so deprived from certain things that I'm cheating or running out of energy.

[Nobby149]

just done the BMR thing and it is 1964 calories. So how many calories should I deprive my body by?

[DsDhBxracer13]

Well it depends how much you train.

http://www.bmi-calculator.net/bmr-ca...dict-equation/ I used that for myself and based my caloric intake off that and it seems to be working. Depending on the day I go anywhere from 200-1000 calories less then what thats says. Just depends how I'm feeling and whether it is my day off or not.

[Nobby149]

Wicked, nice info.

I will work out how much I should have.

[Ted Nugent]

so my daily calorie requirments are 2760, right now im getting in like 2100-2200 a day. should i keep it strictly 500 cal defecit so as not to lose muscle?

[darknessWithin]

this is what i always say take 500-1000 down from your total outtake
of course everyone gets pissed when i say so...

[2X-eed]

Originally Posted by Nobby149

just done the BMR thing and it is 1964 calories. So how many calories should I deprive my body by?

Take in about 1900 on your workout days. A few hundred less on your non-workout days.

[Bad Company]

Thank god u made this thread... We were all at a loss...

[apdunshiz]

Originally Posted by Bad Company

Thank god u made this thread... We were all at a loss...

Some people actually do not know much...i didnt...i have learned

[rxghost]

actually my BMR is 1752... but i'm still eating a good 2000 calories on lifting days and 1900 on non lifting days. BMR is what your body needs to survive. You have to give it more then that.

[hassaanu]

Dude, this is the same thign Ive read a million times before, except with ****ty grammar and some stupid info. Running in the morning jumpstarts your metabolism eh?

[rxghost]

Originally Posted by alexplevell

First off, i just figured this out. And this is what i really prefer every, who wants to lose fat, i honestly think, this is the easiest/smartest/most effective way to lose the fat (the real way)

1. First, Make a Guide that you can follow. (Write down the "TIME" and the "ACTIVITY" you will be doing, and follow that ****. Do not put it off, and do something else.)
2. Second, I really prefer RUNNING in the morning. It doesnt really matter how far you run, or walk (or jog even), but i think, and i know, running in the morning has more benefits than fron running at night. You can do both though, especially if you want to lose more. (It doesnt matter how far you run, or whatever, but it works 3x better in the morning, and it jump starts your metabolism, because it wakes your ass up)
3. Third, Find your daly calories that you need a day (if you exercise everyday, and your schedule is like mine (wake up, run, go to school (work), get home from school, go to the gym), then take your WEIGHT, and multiply it by (15). This will find your calories you need per day to maintain your weight.
4. Fourth, Now that you have found your daily calories/day, Take your calories, and subtract 500. This is a calorie deflect, and will lose 1 lb of fat (if you eat 500 calories less, every day, or 3500 calories less, every week. (For example...I weigh 200 lbs, i need 3000 cals/day...i only eat 2500 cals/day and i lose 1 lb of fat/week. )
5. Fifth, to lose even more than 1lb of fat/week, go to the gym everyday, run on the treadmil or do some sort of cardio machine, that counts the calories, and burn 500 calories...every day...this will help you lose 1 more lb of fat/week.
6. Sixth, Since you are now losing 2lbs of fat a week (which is the only true way of losing fat, you can even "burn" more fat. All you gotta do is add some weight training into your week. I prefer only 3x a week...Mond, Wedns, Frid...Switch off muscle groups, of course. This will really help you decrease your bf% and increase your muscle.

The most important rule...----ALWAYS EAT YOUR CALORIES PER DAY (after the 500 cals deflect...so i need 3000 cals/day, but after 500, its only 2500...Never eat under 2300 cals/day...if you do not get enough cals/day, you will lose muscle, lower your metabolism, and be fat...you do not want that.
I also think this is the SECOND MOST IMPORTANT RULE...---Never cheat when doing cardio..

I always see people holding on to the treadmill when running or walking...that will release the "hardness" of how hard it is to, walk, which is really easy, and just do not do that, cause you are not really burning all them cals it says you are.

Eat right

Dont be fat

Be legit

Live your life

Dont Give up

Sweat...Burn...Fight...WIN

#5 is a crock of ****... you don't need to see 500 calories burned off on the tredmill stats... just do 20 MINUTES of HIIT... you'll burn calories all day long.

[m0neymike]

good luck losing 2lbs of fat a week without losing any muscle

Switch off muscle groups, of course. This will really help you decrease your bf% and increase your muscle.


tell me how you're going to be increasing muscle while you're in a calorie deficit?

[rxghost]

Originally Posted by 2X-eed

Take in about 1900 on your workout days. A few hundred less on your non-workout days.

no he should be taking in more on his workout days... maybe 2100ish and 2000 on his non workout days...

[Bad Company]

Originally Posted by alexplevell

Some people actually do not know much...i didnt...i have learned

Which is exactly why we have this forum.. and stickies!.
http://forum.bodybuilding.com/showthread.php?t=3768961

It isnt an exact science, so dont tell me u can lose exactly 2lbs every week without fail by doing cardio and weights!
The emphasis should be on the diet and how clean it is, and making sure macros are in place. Diet is 90% of fatloss. Not treadmill or fasted cardio..

[darkshines]

This is terrible. Everything you posted has already been posted dozens of times, often with superior grammar.

Also, like Bad Company said, there is stickies on this forum for a reason. In one way or another, the stickies already address most of what you posted, and what they don't address could be found in an eight second search.

Lastly, concerning this bit:

Originally Posted by alexplevell

6. Sixth, Since you are now losing 2lbs of fat a week (which is the only true way of losing fat, you can even "burn" more fat. All you gotta do is add some weight training into your week. I prefer only 3x a week...Mond, Wedns, Frid...Switch off muscle groups, of course. This will really help you decrease your bf% and increase your muscle.

The most important rule...----ALWAYS EAT YOUR CALORIES PER DAY (after the 500 cals deflect...so i need 3000 cals/day, but after 500, its only 2500...Never eat under 2300 cals/day...if you do not get enough cals/day, you will lose muscle, lower your metabolism, and be fat...you do not want that.

exactly what do you mean by the only "true" way of losing fat? If you're saying it's impossible to lose more than 2lbs of fat a week with minimal muscle loss, then you're wrong.

Also, you won't automatically lose significant muscle by not consuming enough calories a day, depending on how active you are, and where those calories came from. There's many terribly hypocaloric diets where people reported significant fat loss and minimal muscle loss on less than 1000 calories a day. Then again, like much of what you wrote, "[not] enough cals/day" is too vague; exactly what is "enough cals/day"?

[Lezaic]

my BMR is like 2100

how many calories should I cut off ?

[darkshines]

Originally Posted by Lezaic

my BMR is like 2100

how many calories should I cut off ?

Depends on how fast you'd like to lose fat.

If you're in no rush, a 500 calorie daily deficit will bring you results, albeit slowly.

[Bmanxer]

Ok guys no need to kill the fella over this. Maybe he wanted to put the info out there for new folks like himself that came in here with no idea what was going on. Sure he could have just read the stickies like everyone else, but maybe he felt this was necessary. How bout some constructive criticism rather than flamage? Can't we all just get along!? lol

[richxr7]

Where can I find out my daily calorie intake?

[Bmanxer]

Originally Posted by richxr7

Where can I find out my daily calorie intake?

http://www.bmi-calculator.net/

[richxr7]

Originally Posted by Bmanxer

http://www.bmi-calculator.net/

Hey, thanks. What do you eat usually on a daily basis? I'm having some trouble with my daily nutrition

[tomahn]

Running in the morning burns 3x more calories? Did you pull that number out of space? There is still debate whether or not fasted cardio is the best way to go in order to lose weight and preserve muscle.

Your calculation regarding BMR is weak at best. The number BMR should either be a function of your height/age or body fat percentage.

The fact that people are coming on here asking questions just goes to show that your "guide" is lacking. Everyone should just go check out the stickies.

[tomahn]

Originally Posted by richxr7

Hey, thanks. What do you eat usually on a daily basis? I'm having some trouble with my daily nutrition

Simple way to look at it is Calories in (Eaten) vs. Calories out (Burned). You must eat under your daily needs (RMR/BMR x Activity Level) in order to lose weight. Any calorie deficit should give you some sort of weight loss. The larger the deficit, the greater the weight loss.

Most people on here suggest a calorie deficit of only 500 a day because they want to lose fat while preserving muscle.

[RachelBringIt]

That means i would have to only eat around 1600 cals a day? That seems way too low. I rather up to 1800-2000. Id be starving!!!!

[readyforthepain]

rep very good post

[unc80tarheel]

I am 425 lbs. i go to the gym 6 times a week and i am very active in my life. My doctor says i will never be skinny because i have a big body frame. I eat 2000 calories a day as reccommened. Is this the right way to go with this? 2000 calories 5 small portioned meals a day and cardio 3 times a week and weight 6 times a week..Light weight more reps

[Yankeez]

Originally Posted by m0neymike

good luck losing 2lbs of fat a week without losing any muscle

Switch off muscle groups, of course. This will really help you decrease your bf% and increase your muscle.


tell me how you're going to be increasing muscle while you're in a calorie deficit?

its hard to increase muscle on a calorie defict, actually impossible, if you have never lifted before this is possible but while on a calore defict your body will be feeding on itself.