How to lose fat for Noobs

[iDrive]

Originally Posted by wave_length

Haha, there's already a section on bulking in the cutting guide.
Thanks also to you for your great contributions to this thread!

Yeah I just saw that.... so now I just need Wave_Length's Buffet Bankruptcy Bulk 2009

Thanks for the shout out in the log! I'd rep but I need to rep moar noobz first
Maybe Djin will make another epic rant for me to rep him for lol

[Djin]

Originally Posted by iDrive

Yeah I just saw that.... so now I just need Wave_Length's Buffet Bankruptcy Bulk 2009

Thanks for the shout out in the log! I'd rep but I need to rep moar noobz first
Maybe Djin will make another epic rant for me to rep him for lol

Huh? I make a lot of rants. I make a lot of enemies too.

[wave_length]

Originally Posted by Djin

But... that's just TOO simple

It's brilliant!

Originally Posted by iDrive

Yeah I just saw that.... so now I just need Wave_Length's Buffet Bankruptcy Bulk 2009

Thanks for the shout out in the log! I'd rep but I need to rep moar noobz first
Maybe Djin will make another epic rant for me to rep him for lol

Haha, I'm known to have bankrupted a few all-you-can eat buffets in my younger years, some were able to ban me before they went out of business.

[iDrive]

Originally Posted by Djin

Huh? I make a lot of rants. I make a lot of enemies too.

Just saying I need to rep noobz and your rants are always reppable is all

Originally Posted by wave_length

It's brilliant!

Indeed.

[Djin]

Originally Posted by iDrive

Just saying I need to rep noobz and your rants are always reppable is all



Indeed.

I got my personal hate fan-club here... they always pick on me out of 50 threads... I'm always in the mood for a good arguement though. Even if I can't back my **** up with PHd Harvard ****ing reports, I'll still rant and rave.

Too many people are so stuck up with wanting the science, they forget sometimes to just accept it if it works. Like, if you're losing weight and you're eating a Big Mac a day... why would you want someone to explain (in detail) why that's happening? Just enjoy the Big Mac.

This forum is great, I love the community and everyone that runs it... even the people that I butt heads with. But too many people have their blinders on and can't see past their own ass.

[th3pwn3r]

Thanks a lot for the props Wave and right back at you. Version 2.0 is looking great

[wave_length]

Originally Posted by th3pwn3r

Thanks a lot for the props Wave and right back at you. Version 2.0 is looking great

Thanks man, you deserve it!

[toiletmoose]

Lol. Much appreciated for acknowledging me too, since i really dunno what i did. Especially since im bulking now (Summer is over here) and eating a ****load of food everyday. (Kids cereal FTW)

I should mention though that i referred your original guide to my uncle. Got him down from 90+kg (close to 200lbs) to 80kg (somwhere around 176lbs) in 8 weeks. He was still slightly chubby, probably 20% bf at the new weight, but dam did he enjoy eating his regular food. (which consisted of lotsa nonya desserts)

All in all, great work Wave!

[wave_length]

Originally Posted by toiletmoose

Lol. Much appreciated for acknowledging me too, since i really dunno what i did. Especially since im bulking now (Summer is over here) and eating a ****load of food everyday. (Kids cereal FTW)

I should mention though that i referred your original guide to my uncle. Got him down from 90+kg (close to 200lbs) to 80kg (somwhere around 176lbs) in 8 weeks. He was still slightly chubby, probably 20% bf at the new weight, but dam did he enjoy eating his regular food. (which consisted of lotsa nonya desserts)

All in all, great work Wave!

You posted a lot of good stuff, you deserve the credit.
And awesome story about your uncle, keep us posted!

[jmz1288]

Originally Posted by wave_length

I didn't understand the part about legs, but you should definitely start training abs right away. It takes time to build them just like any other muscle group, and when you get lean enough, at least there will be something you can see.

Probably just missed it on my origional post, although when i say post i mean novel I trapped a nerve in my back, screwing up my leg last year and it stopped me doing cardio in the first place, and it was training my leg's thats pushed them overboard (although it was a bed sitting at a bad angle that caused it origionally!). I'm going to take your advice and start doing my ab's on tuesdays Also gonna aim at getting as much protein as possible (its magical that stuff!) and not going crazy with carbs, been a bit obessed with getting as much as humanly possible. I'll cut them down and hopefully i'll start using fat for fuel!

Loving the guide! Nice, simple and clear, Great Job!

[wave_length]

Originally Posted by jmz1288

Probably just missed it on my origional post, although when i say post i mean novel I trapped a nerve in my back, screwing up my leg last year and it stopped me doing cardio in the first place, and it was training my leg's thats pushed them overboard (although it was a bed sitting at a bad angle that caused it origionally!). I'm going to take your advice and start doing my ab's on tuesdays Also gonna aim at getting as much protein as possible (its magical that stuff!) and not going crazy with carbs, been a bit obessed with getting as much as humanly possible. I'll cut them down and hopefully i'll start using fat for fuel!

Loving the guide! Nice, simple and clear, Great Job!

Oops, missed that part, sorry
As long as you're injured, you gotta take it easy of course.

Thanks and good luck!

[S1FU]

Another example of it working is that I have lost 7 lbs in the last 3 weeks up to this morning even though my official weigh in day isn't until Thursday.

So no excuses it's easy

[1983Sherlock]

Originally Posted by wave_length

I originally posted this in the nutrition forum, but it probably belongs here. You only have to follow three simple rules:

- Workout 3 times a week with weights.
- Eat 1g protein / lb lean body mass.
- Reduce calories to lose 1-2 lbs / week.

Success is 100% guaranteed. There's really not much more to it.

Many thanks!!!!

been reading in these forums for about 6 weeks trying to suss out how i was going to progress, people have a habit of turning it into a biology/nutritional mathmatics lesson (which i'm BAD at).
I took this advice on and am already seeing results only 2 weeks in and a steady 3ib loss. my problem now is finding programs to help focus my weights sessions as oppossed to wandering around the gym using whatever's free. I'm not very strong so feel a bit awkward in the freeweights section so end up mostly using the machines, is this a bad thing for a complete newbie???

Thanks in advance, always greatful.

[S1FU]

Originally Posted by 1983Sherlock

Many thanks!!!!

been reading in these forums for about 6 weeks trying to suss out how i was going to progress, people have a habit of turning it into a biology/nutritional mathmatics lesson (which i'm BAD at).
I took this advice on and am already seeing results only 2 weeks in and a steady 3ib loss. my problem now is finding programs to help focus my weights sessions as oppossed to wandering around the gym using whatever's free. I'm not very strong so feel a bit awkward in the freeweights section so end up mostly using the machines, is this a bad thing for a complete newbie???

Thanks in advance, always greatful.

I think it would help if you weren't so afraid of the free weights. I mean this in a nice way as it seems to be a mental block. You're not the first to say this and definately won't be the last.

Look in the Supersite section at the free weight exercises and get yourself 3 or 4 per body part and go and try them out. Start light to get a feel for the exercise and to make sure you don't do yourself an injury. Free weights are better as you use more muscles to train.

If, like many, you're worried about being laughed at for using light weights, etc, just go when it's generally quiet to do your first couple of workouts. In a couple of weeks you'll wonder what all the fuss was about. Everyone starts somewhere

Good luck.

[wave_length]

Originally Posted by 1983Sherlock

Many thanks!!!!

been reading in these forums for about 6 weeks trying to suss out how i was going to progress, people have a habit of turning it into a biology/nutritional mathmatics lesson (which i'm BAD at).
I took this advice on and am already seeing results only 2 weeks in and a steady 3ib loss. my problem now is finding programs to help focus my weights sessions as oppossed to wandering around the gym using whatever's free. I'm not very strong so feel a bit awkward in the freeweights section so end up mostly using the machines, is this a bad thing for a complete newbie???

Thanks in advance, always greatful.

A combination of both (free weights and machines) is probably the best, both have advantages and drawbacks. You can find an easy workout routine in my guide or my signature. For any kind of training, it's always best to get help from an experienced lifter or trainer to show you how the exercises are done properly. Best of luck!

[wave_length]

Originally Posted by S1FU

Another example of it working is that I have lost 7 lbs in the last 3 weeks up to this morning even though my official weigh in day isn't until Thursday.

So no excuses it's easy

Great progress, congrats!

[S1FU]

Cheers Wave but it's mostly congrats to you. Just a case of putting it into practice.

I just plan my food a few days in advance and make a note of everything I consume daily and work out calories, protein etc. My fiancee is pregnant and was consuming anything and everything but because of my eating habits she is eating similar to me. She's actually lost size on her belly even though it's meant to be growing lol.

[1983Sherlock]

Originally Posted by S1FU

I think it would help if you weren't so afraid of the free weights. I mean this in a nice way as it seems to be a mental block. You're not the first to say this and definately won't be the last.

Look in the Supersite section at the free weight exercises and get yourself 3 or 4 per body part and go and try them out. Start light to get a feel for the exercise and to make sure you don't do yourself an injury. Free weights are better as you use more muscles to train.

If, like many, you're worried about being laughed at for using light weights, etc, just go when it's generally quiet to do your first couple of workouts. In a couple of weeks you'll wonder what all the fuss was about. Everyone starts somewhere

Good luck.

yeah i think i just need to dive in there really and get it done, might try going at off peak times actually that seems like a top idea. then i can kinda get my eye in on what i actually can and can't lift save me looking too daft!

cheers

[1983Sherlock]

Originally Posted by wave_length

A combination of both (free weights and machines) is probably the best, both have advantages and drawbacks. You can find an easy workout routine in my guide or my signature. For any kind of training, it's always best to get help from an experienced lifter or trainer to show you how the exercises are done properly. Best of luck!

would you think it'd be worth paying for one of the PT lessons. What puts me off is they always seem to be showing someone how to press buttons on a running machine and even i can manage that!!!!

?45/$67 seems like a lot for someone to bark at you whilst you train?

[S1FU]

Originally Posted by 1983Sherlock

yeah i think i just need to dive in there really and get it done, might try going at off peak times actually that seems like a top idea. then i can kinda get my eye in on what i actually can and can't lift save me looking too daft!

cheers

Unfortunately there can be a lot of immature attitude towards people starting out or using really light weights, but as said, everyone has started at that same position so there is no need for it.

I always try and help in the gym be it to correct a persons form or just to spot on that last two struggling reps.

As you rightly said a couple of PT lessons would be very helpful.

[wave_length]

Originally Posted by 1983Sherlock

would you think it'd be worth paying for one of the PT lessons. What puts me off is they always seem to be showing someone how to press buttons on a running machine and even i can manage that!!!!

?45/$67 seems like a lot for someone to bark at you whilst you train?

You don't need a PT who barks at you while you train, just someone who can show you how to perform the exercises correctly. And I was talking about anaerobic exercises of course (weight training). A few training sessions should be enough for that. What's better is of course if you have a friend who has training experience as a training partner for the first weeks or months. I had the fortune of training with a national powerlifting champion for my first lifting years, so I was able to learn from one of the best.

[charlieuk]

November 08 i started to cut fat , starting out at 240lb there was a long road ahead. as of today i tip the scales at 215lb.

The problem it that i have sat at this weight for 6 weeks , even though my workout if anything has become more intense.

My target is 200lbs.

The question I ask is why is this weight refusing to leave my body. Im hanging onto the fact that muscle weighs more than fat , if im doing 5 days weight-training followed by 20mins cardio each day surley im burning fat and packing on more muscle to keep the weight the same?

But my intention is to get cut down to 200lb, any tips on how to do this avioding muscle loss would be appreciated.

one thing i might add is that my diet has never really changed apart from cutting down carbs and eatiing more meat.

[Mr.A.2009]

I've put on some weight on my new diet lol (trying to lose it)

Is this normal? (its been a week)

[Djin]

Originally Posted by Mr.A.2009

I've put on some weight on my new diet lol (trying to lose it)

Is this normal? (its been a week)

It's been a week, give it another week. Weight will go up and down throughout the week, don't let this get you down.

Use the mirror and the way your clothes fit to judge your progression. Use the scale maybe once a week, or once every two weeks to judge weight.

[Mr.A.2009]

Originally Posted by Djin

It's been a week, give it another week. Weight will go up and down throughout the week, don't let this get you down.

Use the mirror and the way your clothes fit to judge your progression. Use the scale maybe once a week, or once every two weeks to judge weight.

Well, my clothes are more baggier.

Earlier today, i measured myself and theres been progress I've lost an inch off my chest, calves and arms. But the scales say I've put on weight.

Thought i was doing something wrong.

[charlieuk]

November 08 i started to cut fat , starting out at 240lb there was a long road ahead. as of today i tip the scales at 215lb.

The problem it that i have sat at this weight for 6 weeks , even though my workout if anything has become more intense.

My target is 200lbs.

The question I ask is why is this weight refusing to leave my body. Im hanging onto the fact that muscle weighs more than fat , if im doing 5 days weight-training followed by 20mins cardio each day surley im burning fat and packing on more muscle to keep the weight the same?

But my intention is to get cut down to 200lb, any tips on how to do this avioding muscle loss would be appreciated.

one thing i might add is that my diet has never really changed apart from cutting down carbs and eatiing more meat.

[b_white]

Originally Posted by 1983Sherlock

I'm not very strong so feel a bit awkward in the freeweights section so end up mostly using the machines, is this a bad thing for a complete newbie???

If it makes you feel any better this week is my deload week. I'm keeping reps/sets the same but using half my normal weights. That means on my leg day tomorrow I'll be doing 100lb squats, 30lb db straight leg deadlift, 40lb leg curls (lying). As you said I feel a bit awkward, but you know what I noticed the other day? No one else paid any attention to what I was doing or what weights I was using.

Another thing to remember is don't increase the weights too soon. Make sure whatever weight you are using that you keep correct form. Even though the other guy may be doing 80lb hammer curls if he's bending his back and throwing the weight up he's not doing himself any good.

EXRX.net has some really good workout templates to use. You can also look up just about any exercise and they've got video examples of how to do that exercise...and generally show you how to do it with free weights, machine, cable, etc.

Whatever you decide be sure to focus on compound movements and core lifts and don't overdo the gym; 3x/week is sufficient and will give you time to rest/recover.

[b_white]

Hey Wave, thanks for the shout out in the new guide! I'm not sure why I was included there all I do is repeat your original post/rules, lol.

[monchichies]

Originally Posted by enz660

Dropped 10 pounds so far in 2.5 weeks...

60min cardio @ ~135bpm every morning on an empty stomach, burn 500 calories
weight train 4 days a week
very high protein diet, no carbs before sleep
plus some EC to help me out

can start seeing nice ab definition and veins in the lower stomach area once again!

im gonna start doing this again when i get out of school.most of the weight that i had lost was by doing this.it sucks that i cant right now because school though.but i still wake up early and and go for a run on an empty stomach(about 1 1/2 miles).and im still losing a couple pounds a week too so anyone that reads this don't doubt it.JUST DO IT!see the results and pat yourself on the back

[pappabrprewitt]

okay i have been in the gym seriously for the second time in my life over the last few months. i am over weight and want to lose fat but also want to look like i lift. i had been trying to gain mass in chest biceps triceps shoulders(all around) while also doing cardio was using creatine whey and glutamine. stopped using creatine and stopped eating whey everyday now i only supplement on days i lift and lifting for tone high rep low weight was lifting for mass high weight low rep. saw some gains in mass in chest and arms all around. now i want to lose fat mainly but dont wanna lose muscle while losing weight. i lost over 100 pounds a few years ago by just running everyday up to 2 miles a day and cutting everything but protein basically so..... what should i do to kick weight loss into high gear but lose muscle mass