How to lose fat for Noobs

[Chica Fuerte]

Hey! Sorry, newbie here. What's EC?

[b_white]

Originally Posted by womynno1

any one have a good recommendation for a great fat burner? I've recently started taking Hydroxycut Max...

Fat burners are really not needed...and I heard on the radio tonight that the FDA has recalled Hydroxycut due to liver damage, might want to stop taking that one.

Originally Posted by Dayna76

Hey! Sorry, newbie here. What's EC?

Ephedrine and Caffine. Ephedrine is found in asthma medication (bronkaid) and caffine pills can be found just about anywhere. There is another thread in the fat loss section concerning this but a lot of people feel it helps give them energy and supress their appetite. I tried it for a few weeks and noticed some energy but no appetite suppression. I could get the energy from just the caffine though....

Originally Posted by alan aragon

TBW = target bodyweight. Otherwise 300-lb dudes @ 50% BF would be taking in a ****load more than they need. Also, it's just a guideline to kick off in the right ballpark, you always gotta adjust according to individual response. Formulas are merely educated guesstimates for the purpose of having a starting point from which to test & readjust if/as necessary.

Ooops, I misread that one...thought it was total body weight. Hey, at least I got the "T" right, lol.

[c00kiee]

Ephedra/Caffeine, right?

And I've a couple newb questions of my own, too..
I've been lifting recreationally for the past year or so, but I want to step my game up. I've decided to cut first so I have a solid base to work with, not too deep, just enough to get a bit of the pudge off my hips (refer to pictures). Judging from the other pictures posted.. I'd estimate I'm at, say.. 20% ? Give or take a few. I'm also pretty small.. I'm 5'6" and 133 lbs. I've been eating around 1500-1900 calories for 11 days and I haven't noticed any drops in numbers though I am shaping up a little, imo.

My main question has to do with weights. I lift weights with moderate intensity at minimum 3 times a week, but in between the days I'm looking for a good calorie burn and something to do. Since I'm not lifting heavy enough to get bigger, can it hurt to work out the same muscles 2 days back-to-back? And is the main purpose of weights while cutting to retain strength and burn calories?

I spent about a month stressing and planning and executing my macros, and it didn't do a thing for me, I get all caught up on the technicalities I lose interest in the art. should I just shoot for around 1500-1900 and keep my protein around 110 g's?

I would also say I'm a hard endo, I fit the descriptions given flawlessly.

Thanks for the help. >.<

[iDrive]

Originally Posted by c00kiee

My main question has to do with weights. I lift weights with moderate intensity at minimum 3 times a week, but in between the days I'm looking for a good calorie burn and something to do.

3 days a week is a minimum. You can lift more or just do cardio or something else on other days. Make sure you work in a rest day or two in the rotation.

Since I'm not lifting heavy enough to get bigger, can it hurt to work out the same muscles 2 days back-to-back? And is the main purpose of weights while cutting to retain strength and burn calories?

You should be lifting heavy. Getting bigger has to do with intake moreso than lifting style does.
Which brings me to the main purpose of weights which is mainly to preserve any lean body mass (muscle) so your body uses its fat stores as a primary energy source. The calories burned are a bonus.

[toiletmoose]

I would like to add that the calories burned by weight lifting, despite how vigorous it may feel or seem, is actually pretty paltry compared to cardio. (this is excluding the higher volume type training) Also, the EPOC (Excessive Post-exercise Oxygen Consumption) factor is really overrated. Claims like an extra 300-500kcal burned over the next 24 hrs has been proved false.

Either way, its best not to account for it. A few extra cals burned (even 200kcal) would unlikely greatly impact the deficit to make it too large. This is of course excluding the case of the PSMF, but that's a unique case.

There has also been much contention about the whole endo/ecto/meso thing. Personally, i think it is an over-generalisation of some findings. I could have looked at myself 3 years ago and it would be clear that i was 'endo'. But look at me now and i dunno where to put myself. Probably somewhere between endo-meso for my quads and ecto for my puny back (working on it)

What i do believe though, is the great variance of insulin sensitivity among people, much of which is genetic. Research pins down insulin sensitivity to vary tenfold among people. And it seems exercise and nutrition can only change about 20% of that.

What this means is obviously that insulin, being the 'master' storage hormone, causes a heck lot more 'damage' to be done during high carb consumption in the 'endomorphs', which is documented and thus giving rise to the conclusion which is somatotyping.

Either way, too much thinking paralyses. Plan. Execute. Adjust. Focus on the rules stipulated in the opening post. And remember. "The greatest of warriors are time and patience." - Leo Tolstoy.

[wave_length]

Originally Posted by toiletmoose

I would like to add that the calories burned by weight lifting, despite how vigorous it may feel or seem, is actually pretty paltry compared to cardio. (this is excluding the higher volume type training) Also, the EPOC (Excessive Post-exercise Oxygen Consumption) factor is really overrated. Claims like an extra 300-500kcal burned over the next 24 hrs has been proved false.

Either way, its best not to account for it. A few extra cals burned (even 200kcal) would unlikely greatly impact the deficit to make it too large. This is of course excluding the case of the PSMF, but that's a unique case.

There has also been much contention about the whole endo/ecto/meso thing. Personally, i think it is an over-generalisation of some findings. I could have looked at myself 3 years ago and it would be clear that i was 'endo'. But look at me now and i dunno where to put myself. Probably somewhere between endo-meso for my quads and ecto for my puny back (working on it)

What i do believe though, is the great variance of insulin sensitivity among people, much of which is genetic. Research pins down insulin sensitivity to vary tenfold among people. And it seems exercise and nutrition can only change about 20% of that.

What this means is obviously that insulin, being the 'master' storage hormone, causes a heck lot more 'damage' to be done during high carb consumption in the 'endomorphs', which is documented and thus giving rise to the conclusion which is somatotyping.

Either way, too much thinking paralyses. Plan. Execute. Adjust. Focus on the rules stipulated in the opening post. And remember. "The greatest of warriors are time and patience." - Leo Tolstoy.

Are you sure you're 17?

[toiletmoose]

No. I turn 18 on the 24th of this month. And finally get to enjoy the wonders of cheap alcohol.

Why do you ask?

[wave_length]

Originally Posted by toiletmoose

No. I turn 18 on the 24th of this month. And finally get to enjoy the wonders of cheap alcohol.
Why do you ask?

Way too smart for a 17yo. Oh well, that may change now that you get to enjoy the wonders of cheap alcohol.

[Djin]

Originally Posted by wave_length

Way too smart for a 17yo. Oh well, that may change now that you get to enjoy the wonders of cheap alcohol.

Lol. Just watch out for those "beer goggles".

[iDrive]

Originally Posted by wave_length

Way too smart for a 17yo. Oh well, that may change now that you get to enjoy the wonders of cheap alcohol.

Agreed, great post toiletmoose

Originally Posted by Djin

Lol. Just watch out for those "beer goggles".

Once the goggles are on, the party gets started!

[wave_length]

[iDrive]

Originally Posted by Dayna76

Hey! Sorry, newbie here. What's EC?

Sorry, missed this one.

For info about E/C check out this thread.

Originally Posted by wave_length

1. Cheap Beer
2. Beer Goggles
3. ???
4. Profit!

[wave_length]

Originally Posted by c00kiee

And I've a couple newb questions of my own, too..
I've been lifting recreationally for the past year or so, but I want to step my game up. I've decided to cut first so I have a solid base to work with, not too deep, just enough to get a bit of the pudge off my hips (refer to pictures). Judging from the other pictures posted.. I'd estimate I'm at, say.. 20% ? Give or take a few. I'm also pretty small.. I'm 5'6" and 133 lbs. I've been eating around 1500-1900 calories for 11 days and I haven't noticed any drops in numbers though I am shaping up a little, imo.

My main question has to do with weights. I lift weights with moderate intensity at minimum 3 times a week, but in between the days I'm looking for a good calorie burn and something to do. Since I'm not lifting heavy enough to get bigger, can it hurt to work out the same muscles 2 days back-to-back? And is the main purpose of weights while cutting to retain strength and burn calories?

Why are you not lifting heavy? The main purpose of weight training on a cut is retaining strength resp. muscle mass.

Originally Posted by c00kiee

I spent about a month stressing and planning and executing my macros, and it didn't do a thing for me, I get all caught up on the technicalities I lose interest in the art. should I just shoot for around 1500-1900 and keep my protein around 110 g's?

You hit the nail on the head with this one. That's exactly what this thread is all about. Many people get so caught up in irrelevant detail that in the end they give up alltogether. In this case, just return to the first post of this thread and check if all 3 rules are followed. If yes, you're perfectly fine.

Originally Posted by c00kiee

I would also say I'm a hard endo, I fit the descriptions given flawlessly. Thanks for the help. >.<

I don't believe in body types. Regardless, the good thing is the 3 rules work for all body types.

[wave_length]

Originally Posted by iDrive

1. Cheap Beer
2. Beer Goggles
3. ???
4. Profit!

Haha!

And to all the girls looking like that --> 3 rules!

[N03xcus3s]

Wave, just wanted ur thoughts if possible.

This is me 169lbs at 5 foot 9". Lifted before a long time ago and just started again.



Plan was to drop 10lbs or so to get nice and lean for summer and have lean base to clean bulk on.

Am I wasting my time cutting and should I just skip to clean bulking ?

How much should I aim to gain weight wise if I want to do a real clean bulk ?

Thanku

[c00kiee]

Thanks wave_length, I have to say, before posting most of the reading I did through this thread, particularly from your posts has encouraged me a lot. The problem with lifting as heavy as I can go is I don't have adequate equipment, I work out at home. I have enough weights and dumbells to accommodate my max on any exercise though, I just don't have a bench or a rack. I know I could just buy a bench, but I'm really tight on money, I go to school.

I've compensated so far by pre-fatiguing my target muscle with various weighted exercises before lifting, so I'm not just tossing a too-light bar around. For example I'll do weighted lunges and wall sits for a good amount of time before cleaning a lighter bar so I can do front squats. Or I'll do a set of push ups, then flys, and then dbell bench on a yoga ball. I also keep my rest time between sets at a minimum. Is this harming me in any way? It's does give me a good workout and every couple of weeks when I go to a friend's gym I've noticed 0 decrease in strength, but I'd still like your opinion.

Also, would doing ~20 min moderately intense cardio after a lifting session be hindering my muscles, assuming I've had some sort of complex carb some time before lifting?

[meilliem]

So I'm on my last month of the biggest loser contest at work. Started March 1 at 188. 2 months later I am down to 165. I have a question. What if I didn't care about muscle loss and just want the scale to show 150? If I can hit that number, I think I can take this contest home. Should I not lift with weights at all? Just do all cardio and cut calories? Thank you in advance.

[Nick1971]

Maybe do cardio on your offdays, and do it after your workouts on your workout days.

[iDrive]

Originally Posted by N03xcus3s

Wave, just wanted ur thoughts if possible.

This is me 169lbs at 5 foot 9". Lifted before a long time ago and just started again.

Plan was to drop 10lbs or so to get nice and lean for summer and have lean base to clean bulk on.

Am I wasting my time cutting and should I just skip to clean bulking ?

How much should I aim to gain weight wise if I want to do a real clean bulk ?

Thanku

If you want to be lean then you should cut. If you bulk you'll put on fat so if you don't mind looking bigger than you do now you can bulk. If you want to cut and then bulk you'll probably end up looking like you do now with more muscle if you do it slowly over the summer.

Originally Posted by c00kiee

Thanks wave_length, I have to say, before posting most of the reading I did through this thread, particularly from your posts has encouraged me a lot. The problem with lifting as heavy as I can go is I don't have adequate equipment, I work out at home. I have enough weights and dumbells to accommodate my max on any exercise though, I just don't have a bench or a rack. I know I could just buy a bench, but I'm really tight on money, I go to school.

I've compensated so far by pre-fatiguing my target muscle with various weighted exercises before lifting, so I'm not just tossing a too-light bar around. For example I'll do weighted lunges and wall sits for a good amount of time before cleaning a lighter bar so I can do front squats. Or I'll do a set of push ups, then flys, and then dbell bench on a yoga ball. I also keep my rest time between sets at a minimum. Is this harming me in any way? It's does give me a good workout and every couple of weeks when I go to a friend's gym I've noticed 0 decrease in strength, but I'd still like your opinion.

Also, would doing ~20 min moderately intense cardio after a lifting session be hindering my muscles, assuming I've had some sort of complex carb some time before lifting?

Lifting heavy is just a tool to get your muscles worked and it's easier to get a muscle to fatigue that way as well as increasing strength. What you're doing now is fine keeping rest down and reps up along with pre-fatigue should be fine especially if your strength isn't decreasing.

This is a really good thread explaining how to effectively work a muscle group. Long read but very good information regarding tension, fatigue, reps, pump, etc. Highly recommended.

Originally Posted by meilliem

So I'm on my last month of the biggest loser contest at work. Started March 1 at 188. 2 months later I am down to 165. I have a question. What if I didn't care about muscle loss and just want the scale to show 150?

First off 23lbs in 2 months is excellent. Good job!

To the second question, you've lost 11.5lbs/month so far, if you keep the pace you'll be at least 154lbs by the competition.
You can look up ways so on the last week you can cut out water weight and clean out waste in your system so that on weigh in day you can weigh 150 or lower.

[meilliem]

Originally Posted by iDrive

First off 23lbs in 2 months is excellent. Good job!

To the second question, you've lost 11.5lbs/month so far, if you keep the pace you'll be at least 154lbs by the competition.
You can look up ways so on the last week you can cut out water weight and clean out waste in your system so that on weigh in day you can weigh 150 or lower.

Thank you iDrive. I plan on cutting calories this month and not using weights - just all cardio. I've hit a plateau. Most of the 23 pds I lost was in the first month.

[wave_length]

Originally Posted by N03xcus3s

Wave, just wanted ur thoughts if possible.

This is me 169lbs at 5 foot 9". Lifted before a long time ago and just started again.

Plan was to drop 10lbs or so to get nice and lean for summer and have lean base to clean bulk on.

Am I wasting my time cutting and should I just skip to clean bulking ?

How much should I aim to gain weight wise if I want to do a real clean bulk ?

Thanku

Originally Posted by c00kiee

Thanks wave_length, I have to say, before posting most of the reading I did through this thread, particularly from your posts has encouraged me a lot. The problem with lifting as heavy as I can go is I don't have adequate equipment, I work out at home. I have enough weights and dumbells to accommodate my max on any exercise though, I just don't have a bench or a rack. I know I could just buy a bench, but I'm really tight on money, I go to school.

I've compensated so far by pre-fatiguing my target muscle with various weighted exercises before lifting, so I'm not just tossing a too-light bar around. For example I'll do weighted lunges and wall sits for a good amount of time before cleaning a lighter bar so I can do front squats. Or I'll do a set of push ups, then flys, and then dbell bench on a yoga ball. I also keep my rest time between sets at a minimum. Is this harming me in any way? It's does give me a good workout and every couple of weeks when I go to a friend's gym I've noticed 0 decrease in strength, but I'd still like your opinion.

Also, would doing ~20 min moderately intense cardio after a lifting session be hindering my muscles, assuming I've had some sort of complex carb some time before lifting?

Originally Posted by meilliem

So I'm on my last month of the biggest loser contest at work. Started March 1 at 188. 2 months later I am down to 165. I have a question. What if I didn't care about muscle loss and just want the scale to show 150? If I can hit that number, I think I can take this contest home. Should I not lift with weights at all? Just do all cardio and cut calories? Thank you in advance.

see iDrive's responses

Regarding the cardio, my response is always the same as in my cutting guide: what's essential is anaerobic training (weight training), in any case. Cardio is not essential but it also will not hinder progress as long as all other rules are met.

[wave_length]

iDrive, what the hell happened to your reps?
Misc much?

Hey Alan Aragon, here's a young man in serious need of some mod reps!

[wave_length]

Made by a member of another board (not me)

[cmjenkins]

I like your style WAVE LENGTH.
I find you to be a useful tool for me to maintain my basic healthy lifestyle needs, and entertaining aswell.

[N03xcus3s]

Thanks guys.


Wave that burger looks frigging lush !!

[jwright80]

I am a woman w/ 37% body fat, 5'6", 197 lbs. . How much cardio and weight lifting should be done in my case?

[iDrive]

Originally Posted by wave_length

iDrive, what the hell happened to your reps?
Misc much?

Eh? This is the highest my reps have been lol
I've gotten negged once by someone who came to this forum from misc for advice and didn't like what I had to say...
I don't mess around in misc. I kill enough braincells with booze

And those pics are genius!

Originally Posted by jwright80

I am a woman w/ 37% body fat, 5'6", 197 lbs. . How much cardio and weight lifting should be done in my case?

Weight lifting - At least 3x a week at a high intensity
Cardio - Optional, it only aids in creating a deficit. (Option 2 is eating less)

[S1FU]

Had a week off this week from training and ate semi healthy but also ate what I wanted. Obvisously didn't count calories so had more daily than my 6 week cut and still lost 1 lb.

Also, haven't lost any size as I still had a high amount of protein. So back on another cut for another 6-8 weeks.

[th3pwn3r]

Originally Posted by S1FU

Had a week off this week from training and ate semi healthy but also ate what I wanted. Obvisously didn't count calories so had more daily than my 6 week cut and still lost 1 lb.

Also, haven't lost any size as I still had a high amount of protein. So back on another cut for another 6-8 weeks.

Nice, nice. I'm sure it felt great to relax. Anyhow, keep your cut going and get the results you truly desire, you'll get there

[S1FU]

I was ill for a couple of days and thought "I'll have a week off". Back at it hard mate and got a new surfboard being made this week so I'll be ripped in a couple of months