How to lose fat for Noobs - Part II

[fueladditives]

I just run everyday...works just fine for me and lift after.


Tyler,

Diesel fuel additives
fueladditivesnw
green auto werks

[Overloads]

what would you guys say to do in order to lose some thigh fat? Im fairly skinny, 5'8", 140 lbs, but have some fat around my thighs that Id like to get rid of. Im guessing cardio/run/jog/bike?

[ajm422]

what would you guys say to do in order to lose some thigh fat? Im fairly skinny, 5'8", 140 lbs, but have some fat around my thighs that Id like to get rid of. Im guessing cardio/run/jog/bike?

By reading the first post and following the 3 rules. You can't selectively remove fat from one area on your body - you can only lose weight from your entire body as a whole - some will disappear faster than others. If you're unhappy about how your legs look, do lots of leg exercises. This will improve your leg muscles, which can help, but to lose fat you need to eat less than you burn.

[pippen336]

Any tips for stalls aside from dropping cals more? I use a bodybugg and its been pretty accurate the first 2 months. Ive lost ~10 lbs since the new year and I do see a lower trend in cals burned according to the bugg but overall im still keeping a 1.5-1.8 lb per week deficit, so not sure why I would stall for 2+ weeks

[phoenixr2]

Any tips for stalls aside from dropping cals more? I use a bodybugg and its been pretty accurate the first 2 months. Ive lost ~10 lbs since the new year and I do see a lower trend in cals burned according to the bugg but overall im still keeping a 1.5-1.8 lb per week deficit, so not sure why I would stall for 2+ weeks

most likely you could....... drop cals more! what are you taking in daily and with what break down for macros?

[pippen336]

most likely you could....... drop cals more! what are you taking in daily and with what break down for macros?

I take in the same most days, 1600-1900. I have random days where I have 2500-3000 cals, which I think is probably good for keeping my bmr on its toes. According to my bodybugg I burn 2800-3000 on days I lift and 2400-2600 on days I dont, so my deficit supposedly rounds out to around 5300-6300 cals per week.

150+g protein ev day. I dont really look at fat and carbs tbh.

Just seems like ev time I cut I drop 10 lbs rly easily then cant drop **** for a few months

[phoenixr2]

I take in the same most days, 1600-1900

150+g protein ev day. I dont really look at fat and carbs tbh.

Do you use the bodybugg software to measure cal intake? How do you know you take in 1,600-1,900kcal avg but you don't know how many g of carbs and fats you take in? The bodybugg is ok, but its just a tool for estimation and can be inaccurate. If you are truly at a standstill (3 weeks) then I would reduce cal intake. I would also suggest you to take in more then 150g of protein daily.

[pippen336]

Do you use the bodybugg software to measure cal intake? How do you know you take in 1,600-1,900kcal avg but you don't know how many g of carbs and fats you take in? The bodybugg is ok, but its just a tool for estimation and can be inaccurate. If you are truly at a standstill (3 weeks) then I would reduce cal intake. I would also suggest you to take in more then 150g of protein daily.

I use myfitness pal, i could go look at fats and carbs, i just never have rly looked at those macros before (i dont think they really matter, but I could be wrong).

I guess youre right about lowering, just getting nervous how low im going to have to get if this happens ev 10 lbs or so. I dont think a guy my size should be eating 1400-1700 cals a day

I used to take in 180g but i havent noticed any difference in the gym since letting it lower a bit on protein.

[iDrive]

I take in the same most days, 1600-1900. I have random days where I have 2500-3000 cals, which I think is probably good for keeping my bmr on its toes.

lol

brb tricking nature

I guess youre right about lowering, just getting nervous how low im going to have to get if this happens ev 10 lbs or so. I dont think a guy my size should be eating 1400-1700 cals a day

If you always do what you've always done,
you'll always get what you've always gotten.

[VB12]

Thanks for this! I weigh around 245 and it seems impossible to eat that much protein in a day.

dont consume too much because not all of it gets absorbed and used anyway, but i think they say it so we aim high :s

[Martinc16]

Isn't not focusing on the scale a big part of losing fat? Because I plan on doing a big calorie deficit (30%) and working out..but I'm not going to consistently be losing weight because I'm going to be gaining muscle at the same time right?? So how should I track my progress every two weeks if I can't do it by the scale?

[iDrive]

dont consume too much because not all of it gets absorbed and used anyway, but i think they say it so we aim high :s

lol, incorrect.

Isn't not focusing on the scale a big part of losing fat? Because I plan on doing a big calorie deficit (30%) and working out..but I'm not going to consistently be losing weight because I'm going to be gaining muscle at the same time right?? So how should I track my progress every two weeks if I can't do it by the scale?

There are various tools to track progress and the scale is one such tool. Scales are good for progress over a relatively large period time (i.e. months or several weeks rather than week to week or day to day). Calipers are a good measure but only when measurements can be taken reliably by a 2nd party and assuming you're relatively low in bodyfat.

The best tools tend to still be subjective in nature (the mirror and clothes fit)

[phoenixr2]

The best tools tend to still be subjective in nature (the mirror and clothes fit)

Agreed. How you feel, how you look, how your clothes fit, comments from others, etc. These are all very subjective but good methods for tracking. If your clothes are fitting better and your gaining strength, urdoinitright.

find someone trust worthy and dependable and have them measure BF % once a month isnt a terrible idea either. Definitely helps tell the story of how your progressing.

[Towno96]

On page 1 it says "Above that eat what you want". So strictly speaking If I can eat some junk food as long as im on a calorie defecit?

[wave_length]

On page 1 it says "Above that eat what you want". So strictly speaking If I can eat some junk food as long as im on a calorie defecit?

1. there is no such thing as junk food.
2. yes.

[Towno96]

1. there is no such thing as junk food.
2. yes.

Well by junk food I meant foods such as Crisps, Cookies, Sodas stuff like that. Thanks for the info, Great advice, Shall start tomorrow!

[KINGC8R]

Well by junk food I meant foods such as Crisps, Cookies, Sodas stuff like that. Thanks for the info, Great advice, Shall start tomorrow!

Yup you can eat all of that as long as you're at a deficit and hit your protein requirement

[Towno96]

Yup you can eat all of that as long as you're at a deficit and hit your protein requirement

Thanks for the advice!

[stephanwally]

it is not enough to loss weight , daily exercise id compulsory

[allonwatson]

It is really very good idea to lose weight for noobs.

[zmdawg]

This is exactly what I was looking for.

I have always been decently been in shape but either lose interest or get burned out or get some nagging injury. My birthday binge weekend has ended and lets just say in the last year I have put health/fitness on the back burner even picking up some social smoking after quitting for nearly 2 years. I currently way 187lbs and am 5'10 and am 28yo. I needed something easy to guide me and I think this along with Calorie Counter on my phone I'll be able to keep track. I walk around campus all day but play poker in casinos 40 hours a week so my diet gets screwed up and I don't even know how to comment on the drinking part. I've vowed to give up 90% of the booze for awhile and get this going.

My complex has a little workout room with a multistation thing with leg press/curl, bench, pulldown/row/curl/tri. In addition we have a set of dumbells and some cardio equipment. I plan on getting onto some split using this equipment at first to get back into a little shape before utilizing all the stuff up at school. I have a few things like a bad back/shoulder that keep me doing things like squatting and what not so I kind of carve out my own little program.

Also, I have some leftover muscle milk powder from my last go at this. It says expires on 10/11.......can I start using this again?

Any recommended splits to do with this equipment in my complex....mainly some dumbell exercises I may overlook at first after this time off? I also will be riding the recumbent bike down there 2x a day to get my heart rate going and burn some extra calories......sucks feeling like I can't run especially after playing sports my whole life.

[HoratioC]

Wouldn't recommend using expired protein.

Serious question here:

Some tell you to lift heavy get a full body workout at least thrice a week, preferably six days a week with one off/cheat day. And then there are people who insist on doing high intensity workouts like jumping rope, interval sprinting, etc as a major part of their weight loss program. And finally there's the group of people who swear by HIIT. So which is the best for weight loss?

*Hasn't the "lift less for more reps and intensity for fat loss" myth been debunked, thereby making HIIT training worse than just lifting heavy?
**If you can't build muscle while on a cut, why lift heavy?

[iDrive]

This is exactly what I was looking for.

Also, I have some leftover muscle milk powder from my last go at this. It says expires on 10/11.......can I start using this again?

Any recommended splits to do with this equipment in my complex....mainly some dumbell exercises I may overlook at first after this time off? I also will be riding the recumbent bike down there 2x a day to get my heart rate going and burn some extra calories......sucks feeling like I can't run especially after playing sports my whole life.

Not sure what causes protein powder to expire... I couldn't see why it would hurt to finish it up

As long as you get in all of the muscle groups the lifts you do don't necessarily matter. Chest, back, legs, shoulders, (maybe arms)

Wouldn't recommend using expired protein.

Serious question here:

Some tell you to lift heavy get a full body workout at least thrice a week, preferably six days a week with one off/cheat day. And then there are people who insist on doing high intensity workouts like jumping rope, interval sprinting, etc as a major part of their weight loss program. And finally there's the group of people who swear by HIIT. So which is the best for weight loss?

*Hasn't the "lift less for more reps and intensity for fat loss" myth been debunked, thereby making HIIT training worse than just lifting heavy?
**If you can't build muscle while on a cut, why lift heavy?

As far as weight lost is concerned: None of them is best.

Correction: the best one is the one that keeps you from eating the longest.

Weight is lost when you refrain from eating calories, not based on if you jump rope, do sprints or do weight lifting.

Exercise is done primarily to preserve and build muscle and FAR in second place is to burn calories

[madquick]

Isn't not focusing on the scale a big part of losing fat? Because I plan on doing a big calorie deficit (30%) and working out..but I'm not going to consistently be losing weight because I'm going to be gaining muscle at the same time right?? So how should I track my progress every two weeks if I can't do it by the scale?

I am no expert - but seems like taking pictures AND doing measurements is key. Think I read on this site, those kind of actions, make you 300% more likely for you to hit your goals. Maybe also join a bodygroup here for moral support. Well, that's what I am doing.
Million other little tricks from pre-workout supplement to thermogenic. And to measure bodyfat with one or more of various methods (DEXA, BodPod, calipers, bio-impedance, hydrostatic). Good luck in your goals!
Oh yeah, also I am going to try glucomannan if I read positive reviews on forums, and sounds good, seems like might help you feel full, so you eat less.

[madquick]

Breakfast is not "important." Unless it's important to you, personally, to ensure you eat healthy for the rest of the day. The only things that are important are the 3 rules in the first post. If your belly is starting to grow, eat less. Meal frequency is irrelevant.

I remember reading people who ate breakfast are less likely to be overweight. Also that it aided with weight loss. Not claiming that it is necessary nor sufficient, BUT seems to improve your odds of reaching your goals. I think part of the idea was people who miss breakfast, tend to overeat during the day.

[iDrive]

I remember reading people who ate breakfast are less likely to be overweight. Also that it aided with weight loss. Not claiming that it is necessary nor sufficient, BUT seems to improve your odds of reaching your goals. I think part of the idea was people who miss breakfast, tend to overeat during the day.

Correlation does not equal causation.

The people who parrot the old breakfast dogma are basing it off:
a) Other people who say it
who originally based it off
b) A study conducted (by the breakfast industry....lol) that showed people who typically ate breakfast tend to weigh less than those who don't.

BUT

The cause isn't breakfast.
The cause is people who tend to eat breakfast also tend to have a better relationship with food (i.e. sit down as a family to eat, make time to eat breakfast, wake up early to prepare breakfast) therefore they typically don't overeat other times of the day.

People who don't eat breakfast typically will rush out the door and grab a 'bite to eat' on the run and typically that 'bite to eat' is a donut or a breakfast sandwich from McDs...etc. They also tend to eat worse during the rest of the day (always rushing and stuffing their face with calorie dense food when they have time)

If breakfast helps you control your hunger then go for it.

I eat breakfast maybe once or twice a month and typically it's brunch with friends.

[madquick]

Correlation does not equal causation.

The people who parrot the old breakfast dogma are basing it off:
a) Other people who say it
who originally based it off
b) A study conducted (by the breakfast industry....lol) that showed people who typically ate breakfast tend to weigh less than those who don't.

BUT

The cause isn't breakfast.
The cause is people who tend to eat breakfast also tend to have a better relationship with food (i.e. sit down as a family to eat, make time to eat breakfast, wake up early to prepare breakfast) therefore they typically don't overeat other times of the day.

People who don't eat breakfast typically will rush out the door and grab a 'bite to eat' on the run and typically that 'bite to eat' is a donut or a breakfast sandwich from McDs...etc. They also tend to eat worse during the rest of the day (always rushing and stuffing their face with calorie dense food when they have time)

If breakfast helps you control your hunger then go for it.

I eat breakfast maybe once or twice a month and typically it's brunch with friends.

For someone who talks about causation, you really go for a lot of assumptions. Breakfast industry? You can eat ANYTHING as a first meal. I read a lot of bodybuilders who have great results from eating whey protein right when they wake up and/or oatmeal.
You think this is bad advice for someone new?
How about the flip side, do you think there is a DISADVANTAGE to eating breakfast? Lol.

[th3pwn3r]

For someone who talks about causation, you really go for a lot of assumptions. Breakfast industry? You can eat ANYTHING as a first meal. I read a lot of bodybuilders who have great results from eating whey protein right when they wake up and/or oatmeal.
You think this is bad advice for someone new?
How about the flip side, do you think there is a DISADVANTAGE to eating breakfast? Lol.

What assumptions were made by HIM? Yes, the breakfast industry, companies/businesses that make/sell breakfast foods. Lots of body builders get great results from anything, they're body builders.

The disadvantage to eating breakfast could be that your body still hasn't utilized the calories you gave it the night before but now you're consuming more calories so it's possible you're going to gain more mass and that might not be your goal.

[pippen336]

All I know is, the longer I can go without having my first meal, the easier it is to stay full the rest of the day and eat less overall. So no breakfast for me!

[madquick]

All I know is, the longer I can go without having my first meal, the easier it is to stay full the rest of the day and eat less overall. So no breakfast for me!

I respect that, whatever works for you. I don't have the study in front of me that says eating breakfast is associated with positive benefits, or those who do lose weight, or are less likely to be obese.
So it's either anecdotal evidence or study quoted on tv.
I'd bet on my view - but here is something simpler. Try eating breakfast - track results. If not reaching your goals, try NOT eating breakfast. See if it helps.