How to lose fat for Noobs

[SunKiss]

Originally Posted by iDrive

The Workout Forum has a lot of good info on Home Workouts that don't require a gym but could be gym quality.



As much as you want, as long as your motivation and drive is there you can achieve any physique you want



Completely possible.



Cutting out soda (and other liquid calories) is a good start. I'm not sure what you can/can't eat with your thyroid issue but a good general rule is to increase your protein intake and reduce overall calories. Start keeping a log of what you eat and start adding them up (a website like nutritiondata.com or fitday.com would be good to log them)

thanks, for the reply.
i cant think of any more exercise to do at home.
i'm still searching around on this forum to get some more ideas.

so far i pretend like i'm jumping rope, running in place, jab, knee, high kick, jumping jacks
also I dance salsa and pay attention to my foot work.

[spak]

everything is going good so far, i am still sitting at around 190, but i started taking creatine PWO yesterday, so maybe i have some extra water lying around, but my cals are sitting at about 2000 or less still, so well see how the week goes, i didnt cheat at all this week, watched my calories like a hawk through the weekend, had some beers but fit them in my calories for the day etc. I seem to be gaining some strength, i decided to try gatorade powder with my whey PWO and creatine, but fitting that into my cals for the day, so we'll see how the week goes. All i know is that the mirror tells me i am looking better, but the scale doesnt lolol

[BigBoyAdd]

Whats the best way to find out that kcals you should be cutting at
At mo I just x my body weight by 10, giving me a total of 2160 ???

[BigBoyAdd]

wave_length if I was to follow this to a T and did say a lot of cardio a week would I be burning more fat or just eating the muscle ???

[iDrive]

Originally Posted by SunKiss

thanks, for the reply.
i cant think of any more exercise to do at home.
i'm still searching around on this forum to get some more ideas.

See the links I posted.
IMO the Milk Jug Idea would work well for you if you don't have any equipment.

Originally Posted by BigBoyAdd

wave_length if I was to follow this to a T and did say a lot of cardio a week would I be burning more fat or just eating the muscle ???

Cardio would increase the deficit increasing the weight lost (fat and muscle) the 3 rules would ensure that muscle is preserved.

There is a theory however that fat mass can only support so much of a deficit/day but if you just go by stable strength in the gym then that should be a good rule of thumb on the quality of weight lost. (i.e. If you add cardio and your lifts suffer you might need to add calories or cut back cardio to preserve muscle)

[MaximumIn10sity]

Originally Posted by SunKiss

thanks, for the reply.
i cant think of any more exercise to do at home.
i'm still searching around on this forum to get some more ideas.

so far i pretend like i'm jumping rope, running in place, jab, knee, high kick, jumping jacks
also I dance salsa and pay attention to my foot work.

I workout all from home. I use powerblocks (adjustable dumbbells) and a multi-position weight bench. I like this because it doesn't take up too much space. The dumbbells can go under the bed when I'm done along with the bench that folds up. I bought a book online that has all kinds of dumbbell exercises in it, so I get a full body workout. You can also find free info online with different exercises. Just make sure you're taking in enough protein and are keeping track of your calories. I use this site to figure out what my daily calorie intake should be
webmd.com/diet/calc-bmi-plus

[jaradxp]

I've got a question for wave,

you say that once in a while, it's alright to have an all day-cheat day.

However, are there any restrictions to this?

Such as how many calories one should consume or how often?

Just wondering. Thanks.

[th3pwn3r]

Originally Posted by jaradxp

I've got a question for wave,

you say that once in a while, it's alright to have an all day-cheat day.

However, are there any restrictions to this?

Such as how many calories one should consume or how often?

Just wondering. Thanks.

A massive calorie loaded cheat day can delay your progress but only so much. Remember, this isn't a race but don't expect this crazy cheat to only be a positive thing. It may provide some sanity or give you more motivation but if you're consuming above maintenance and killing your deficit it's holding you back. If you really want progress you'll skip out on the cheat but go for a cheat meal instead, it won't derail your progress by much.

[skgtechnologies]

Thanks for the tips.. i would always love to lose this beer belly of mine but i don't know how to start. I work on a night shift, when is the right time to workout/exercise? Your response guys is highly appreciated.

_________________________

virtuaassistanceservice.com

[NorCALSpeed]

I just read a post about carbs and water retention, and wanted your take on it wave. It said each gram of carbs takes up a certain amount of water. So reducing carbs reduces your water retention. Do you watch things like sodium and carbs for retained water? Or do the 3 rules cute through that?

[hankst]

Originally Posted by NorCALSpeed

I just read a post about carbs and water retention, and wanted your take on it wave. It said each gram of carbs takes up a certain amount of water. So reducing carbs reduces your water retention. Do you watch things like sodium and carbs for retained water? Or do the 3 rules cute through that?

Juggling around water weight doesn't matter for fat loss - weight loss is a different thing, though. This is basically why scales are worthless during the beginning of a cut.

[BigBoyAdd]

Guys how can I find a true reading for how meny daily kcals I should be eating ?

Im:
211.4lb
20bf
and I workoout 6days a week 1/1.5 at mo ?

[hankst]

Try to find out the calories where you neither gain nor lose weight by trial and error and subtract as many calories as you can handle without getting a brain tumor .

[BigBoyAdd]

At mo I just x my body weight by 10x, but to me 2100 for a guy my size seams a little ? Then again Im only doing a short cut 56days

[th3pwn3r]

Originally Posted by BigBoyAdd

At mo I just x my body weight by 10x, but to me 2100 for a guy my size seams a little ? Then again Im only doing a short cut 56days

It's not too difficult. What you can do is start off with a higher number and then reduce caloric intake until you start seeing results, simple as that.

[dsauna]

Hi Guys,

I have a question. I know the three rules and I'm starting to follow them, but I wanted to know how important doing abs is for losing the belly. Will it help at all? Or is it pointless, and the only reason why people do it is core muscle?

Thanks in advance.

[th3pwn3r]

Originally Posted by dsauna

Hi Guys,

I have a question. I know the three rules and I'm starting to follow them, but I wanted to know how important doing abs is for losing the belly. Will it help at all? Or is it pointless, and the only reason why people do it is core muscle?

Thanks in advance.

You need to TRAIN ALL MUSCLES. This will allow you to preserve your muscle mass and keep loss of muscle to a minimum during your cut.

[dsauna]

"You need to TRAIN ALL MUSCLES. This will allow you to preserve your muscle mass and keep loss of muscle to a minimum during your cut."

Thanks! I've heard many theories about how to workout your abs, some people say once a week is more than enough, just like the rest of the muscles, but I see from Wavelenght's journal that he works out his abs 3 times a week, is there any difference?

[th3pwn3r]

Originally Posted by dsauna

"You need to TRAIN ALL MUSCLES. This will allow you to preserve your muscle mass and keep loss of muscle to a minimum during your cut."

Thanks! I've heard many theories about how to workout your abs, some people say once a week is more than enough, just like the rest of the muscles, but I see from Wavelenght's journal that he works out his abs 3 times a week, is there any difference?

I do the same thing Wave does, I work out abs 3 times a week. You'll get many different opinions on how frequent to train abs, how much and you'll even hear that abs need very little to no training. One thing I would like to inform you of is that if you have little muscle mass on your frame you won't have much to display once you cut all of your fat but you'll still look far better and that becomes the time to CLEAN BULK in my opinion. Keep the questions coming if you have them.

[DSUP]

Three times a week. Still cutting.

[wave_length]

Originally Posted by BigBoyAdd

Whats the best way to find out that kcals you should be cutting at
At mo I just x my body weight by 10, giving me a total of 2160 ???

Originally Posted by BigBoyAdd

wave_length if I was to follow this to a T and did say a lot of cardio a week would I be burning more fat or just eating the muscle ???

Originally Posted by BigBoyAdd

Guys how can I find a true reading for how meny daily kcals I should be eating ?

Im:
211.4lb
20bf
and I workoout 6days a week 1/1.5 at mo ?

2000kcals is a good start if you're not too active. Just go from there and adjust as described in the guide. And yes, you can use cardio to further increase the deficit. As long as you still follow the 3 rules, you will not eat away muscle mass.

Originally Posted by jaradxp

I've got a question for wave,

you say that once in a while, it's alright to have an all day-cheat day.

However, are there any restrictions to this?

Such as how many calories one should consume or how often?

Just wondering. Thanks.

Yes the restriction is simply that you must still follow the 3rd rule of rate of weight loss. If your cheat meals are so big that you don't lose weight anymore, you must either reduce the cheats or the usual intake.

Originally Posted by skgtechnologies

Thanks for the tips.. i would always love to lose this beer belly of mine but i don't know how to start. I work on a night shift, when is the right time to workout/exercise? Your response guys is highly appreciated.

Doesn't matter when you workout, whenever it's most convenient for you. Everything else should be covered in the cutting guide:
http://forum.bodybuilding.com/showpo...postcount=1305

Originally Posted by NorCALSpeed

I just read a post about carbs and water retention, and wanted your take on it wave. It said each gram of carbs takes up a certain amount of water. So reducing carbs reduces your water retention. Do you watch things like sodium and carbs for retained water? Or do the 3 rules cute through that?

Water retention is only a temporary thing you can get rid of in a matter of days. Plus it goes down as your weight goes down. I don't worry about carbs or sodium. Only if you want to look super dry for a few days or weeks, you can reduce carbs and sodium for that time.

Originally Posted by dsauna

"You need to TRAIN ALL MUSCLES. This will allow you to preserve your muscle mass and keep loss of muscle to a minimum during your cut."

Thanks! I've heard many theories about how to workout your abs, some people say once a week is more than enough, just like the rest of the muscles, but I see from Wavelenght's journal that he works out his abs 3 times a week, is there any difference?

It has proven to be the best way for me. But you can probably get by with once or twice a week too.

Originally Posted by DSUP

Three times a week. Still cuting.

Looking great man!

[Aspir3d77]

So you don't have to do cardio? You can just continue working out instead?

[Teflon_Don]

Originally Posted by Aspir3d77

So you don't have to do cardio? You can just continue working out instead?

if you don't do cardio then you'll just add bulky muscle underneath the skinny fat and then you'll just look fat.

[MaximumIn10sity]

Originally Posted by Teflon_Don

if you don't do cardio then you'll just add bulky muscle underneath the skinny fat and then you'll just look fat.

Not if you are reducing calories. I do some cardio, but that is my preference in helping with my calorie deficit. Cardio is not something that is necessary, but is an option if you want to eat a little more well you are cutting.

[Teflon_Don]

Originally Posted by MaximumIn10sity

Not if you are reducing calories. I do some cardio, but that is my preference in helping with my calorie deficit. Cardio is not something that is necessary, but is an option if you want to eat a little more well you are cutting.

cardio is absolutely necessary! just look at all of those overweight people who have been doing only cardio for years and have made so much progress!

[Nemmies]

Can someone tell me if this will make me lose fat?
I work out with weights 5-6 times a week trying to bulk up on muscle and then after i lift i do 15 min of biking. I have a strict diet and i am in taking enough protein and drinking enough water.

[wetheleaders]

need more info on said diet

[iDrive]

Originally Posted by Teflon_Don

if you don't do cardio then you'll just add bulky muscle underneath the skinny fat and then you'll just look fat.

False.

Originally Posted by Teflon_Don

cardio is absolutely necessary! just look at all of those overweight people who have been doing only cardio for years and have made so much progress!

Anecdotal evidence is anecdotal.

It doesn't how much you run on a treadmill if you eat more than you burn you'll still gain weight. You don't know what the diets were like of the "overweight people who have been doing only cardio for years and have made so much progress" so you can't say that it was ONLY the cardio.

Did it help? Probably.
Is it "absolutely necessary"? No.

Originally Posted by Aspir3d77

So you don't have to do cardio? You can just continue working out instead?

See above.

Originally Posted by DSUP

Three times a week. Still cutting.

[img]http://forum.bodybuilding.com/photo/data/500/medium/SSPX1506b.jpg[/ img]

Damn! Keep up the good work!

Originally Posted by Nemmies

Can someone tell me if this will make me lose fat?
I work out with weights 5-6 times a week trying to bulk up on muscle and then after i lift i do 15 min of biking. I have a strict diet and i am in taking enough protein and drinking enough water.

Typically you can't really "bulk up" and cut at the same time. Choose one and then after you've gotten the desired results do the reverse. If you want to lose fat I'd focus on cutting and preserving muscle mass (see the first post)

[th3pwn3r]

Originally Posted by Teflon_Don

if you don't do cardio then you'll just add bulky muscle underneath the skinny fat and then you'll just look fat.

Originally Posted by Teflon_Don

cardio is absolutely necessary! just look at all of those overweight people who have been doing only cardio for years and have made so much progress!

Originally Posted by iDrive

False.



Anecdotal evidence is anecdotal.

It doesn't how much you run on a treadmill if you eat more than you burn you'll still gain weight. You don't know what the diets were like of the "overweight people who have been doing only cardio for years and have made so much progress" so you can't say that it was ONLY the cardio.

Did it help? Probably.
Is it "absolutely necessary"? No.



See above.



Damn! Keep up the good work!



Typically you can't really "bulk up" and cut at the same time. Choose one and then after you've gotten the desired results do the reverse. If you want to lose fat I'd focus on cutting and preserving muscle mass (see the first post)

Someone seems to have missed the jokes/sarcasm. =/

[wave_length]

Originally Posted by th3pwn3r

Someone seems to have missed the jokes/sarcasm. =/

I'm still trying to figure out if iDrive is off his game or simply going along with it

In any case, I'm sure we have a few confused noobs right now, so for the record: Teh Don was joking.