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  1. #1
    Registered User Jatt's Avatar
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    Lightbulb My Simple Solution for Fat Loss

    Introduction: Hey guys, so here's a simple fat loss solution I thought I would share. I have used this method numerous times and it works. There is no magic to it. It just requires time and dedication.


    My Simple Solution for Fat Loss

    1. Do one hour of low-intensity fat-burning Cardio everyday or six days a week.(preferably on a treadmill or elliptical machine) Make sure your heart rate is in the maximum fat loss zone when you are doing cardio.

    Heart Rate Chart Link: http://powerfitcamp.files.wordpress....eart_chart.gif - Make sure your in the fat burning zone.

    2. Eat Right. Chicken and Veggies. Egg whites. Carb free Protein Shakes. No Bull****. Eat your vitamines. Avoid unnatural foods.

    3. Do weight training 3-4 days a week to tone up. Do any weight lifting program you want, main thing is just do it.

    Timeframe to see a difference: 8-16 weeks.

    Note: You will not over-train and are less prone to injury using this method. I know HITT is better and burns calories in less time but your more likely to get injured and give up on your program.

    Sources:

    Ronnie Coleman at work. http://www.youtube.com/watch?v=cYAFtpYhjyQ In the last 30 seconds of the video he says he does an hour of cardio everyday.

    Nicole Costa is a model she does 60 mins of cardio 5 days a week. http://www.youtube.com/watch?v=Ucbfl72U-pQ

    Worried about losing muscle mass due to this method? Well don't be here's a scientific study review that proves you won't lose muscle mass. http://www.youtube.com/watch?v=hl0QiuoOHFk

    1 HR cardio + Weight program + Nutrition + 8-16 Week time frame = Difference


    P.S. - If you use this method please try to post before and after stats to encourage others.
    Last edited by Jatt; 12-07-2011 at 09:54 PM.
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  2. #2
    Registered User tanajerner's Avatar
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    well enjoy being green while you can

    not sure it will last much longer if you dont at least read the stickies before you post
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  3. #3
    Registered User tanajerner's Avatar
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    Originally Posted by Jatt View Post

    Worried about losing muscle mass due to this method? Well don't be here's a scientific study review that proves you won't lose muscle mass. http://www.youtube.com/watch?v=hl0QiuoOHFk
    these people that did these runs do you think they might have been elite athelites? have you ever seen a muscular long distance runner? the study he quoted is not a good study on the average joe come back with some better evidence im sure its not that hard
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  4. #4
    Fulkmaster Flex nlite2000's Avatar
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    Wow--so you're saying to eat right, do some cardio and lift weights?


    You've blown the case wide open!!!
    Don't Drink, Don't Smoke, Watdo you do?
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  5. #5
    Registered User jon1995's Avatar
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    idt weight lifting 2x a week is sufficient
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  6. #6
    Registered User amcharanek's Avatar
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    Originally Posted by tanajerner View Post
    well enjoy being green while you can

    not sure it will last much longer if you dont at least read the stickies before you post
    BOOM!! Full red lol
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  7. #7
    Registered User Jatt's Avatar
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    Originally Posted by tanajerner View Post
    well enjoy being green while you can

    not sure it will last much longer if you dont at least read the stickies before you post
    Relax, read the title it says "My simple solution for fat loss", I was posting my own idea of what I think works. I don't care about your opinion or reference to any sticky posts. If you have something productive to add then say it.
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  8. #8
    Registered User Jatt's Avatar
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    Originally Posted by tanajerner View Post
    these people that did these runs do you think they might have been elite athelites? have you ever seen a muscular long distance runner? the study he quoted is not a good study on the average joe come back with some better evidence im sure its not that hard
    On the contrary, I think it is a great reference. Most people don't do cardio because they're afraid of losing muscle. This study just shows that doing one hour a day isn't going make you lose your muscles. And the two other videos of Ronnie Coleman and Nicole Costa shows that they do cardio the way I suggested everyday.
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  9. #9
    Registered User ThomasBlake's Avatar
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    An hour of cardio a day? No thanks. I lift 6-days a week and actually like being strong. Last time I went cardio crazy everyday my strength plummeted on every lift and I was at risk of becoming skinny fat.

    I'd rather sprint once a week at the most.
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  10. #10
    Registered User Jatt's Avatar
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    Originally Posted by jon1995 View Post
    idt weight lifting 2x a week is sufficient
    I ment to say 3 to 4 times. Thanks for the feedback.
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  11. #11
    Registered User Jatt's Avatar
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    Originally Posted by amcharanek View Post
    BOOM!! Full red lol
    Punch! Your knocked out! rofl!
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  12. #12
    Registered User Jatt's Avatar
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    Originally Posted by ThomasBlake View Post
    An hour of cardio a day? No thanks. I lift 6-days a week and actually like being strong. Last time I went cardio crazy everyday my strength plummeted on every lift and I was at risk of becoming skinny fat.

    I'd rather sprint once a week at the most.
    Did you do low intensity or high intensity cardio for an hour? If your doing crazy intense cardio everday of course your strength is going to plummet.
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  13. #13
    nuthin but a gbone thang gbone74's Avatar
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    Originally Posted by Jatt View Post
    On the contrary, I think it is a great reference. Most people don't do cardio because they're afraid of losing muscle. This study just shows that doing one hour a day isn't going make you lose your muscles. And the two other videos of Ronnie Coleman and Nicole Costa shows that they do cardio the way I suggested everyday.

    Ronnie coleman is a bad example to make a point,you are talking about a man with the best muscle building genetics ever seen who is on more drugs than you could comprehend.

    I agree muscle loss is overrated,but cardio as a fat loss tool is also overated,

    Just my 2 cents everyone I know or have seen doing cardio with s muscular physique does nothing more than a brisk walk,the ones I see doing hiit look like regular guys
    You don't drown by falling in the water. You drown by staying there.

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  14. #14
    Registered User ThomasBlake's Avatar
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    Originally Posted by Jatt View Post
    Did you do low intensity or high intensity cardio for an hour? If your doing crazy intense cardio everday of course your strength is going to plummet.
    I was doing mostly jogging/elliptical. Not too intense but I worked up a sweat.
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  15. #15
    Registered User pianoforte's Avatar
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    Question about nutrition as your summary is quite vague.
    What is "unnatural food"? Eg, is oatmeal unnatural? Wholemeal bread? Pasta? lard is naturally occuring so is it ok to eat that?
    Can i eat as much as I want as you don't state a calorie limit. Can i eat 8,000 calories worth of chicken a day and still lose fat?

    Thanks in advance.
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  16. #16
    nuthin but a gbone thang gbone74's Avatar
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    Originally Posted by pianoforte View Post
    Question about nutrition as your summary is quite vague.
    What is "unnatural food"? Eg, is oatmeal unnatural? Wholemeal bread? Pasta? lard is naturally occuring so is it ok to eat that?
    Can i eat as much as I want as you don't state a calorie limit. Can i eat 8,000 calories worth of chicken a day and still lose fat?

    Thanks in advance.

    Too many people still believe healthy food automatically equals weight loss,harder to overeat no doubt but its not a foolproof plan.

    COUNT THEM CALORIES.
    You don't drown by falling in the water. You drown by staying there.

    David Brent: 'If you want the rainbow, you got to put up with the rain'. Do you know which philosopher
    said that? Dolly Parton. And people say she's just a big pair of tits.


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  17. #17
    Registered User Seachmall's Avatar
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    Counting calories is the simplest, and I think my story so far supports that.

    3 months ago I identified the high calorie foods I ate but didn't need and simply removed them from my diet, I've lost 30lbs with no exercise thus far.

    It really can't be stated enough: Calorie Counting is the absolute key to weight loss. Cardio and weights will aid in maintaining a deficit as well as providing other benefits but aren't absolutely necessary.

    Once you get that down you can factor in macro-nutrient ratios and exercise but unless you have your basic calories down pat you simply won't get the results you want. And for somebody just beginning these aspects can be pretty cumbersome, so it may be best to take it one step at a time instead of trying to change your lifestyle overnight (which I'm sure is a big factor in people falling off the wagon when trying to lose weight).


    (I hope the above is accurate, I'm still learning this so if I'm wrong about anything feel free to correct me).
    Last edited by Seachmall; 12-08-2011 at 03:34 AM.
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  18. #18
    Got Macros? FlexDiaz's Avatar
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    That Ronnie Coleman video is all wrong, everybody knows that Sweet Baby Rays > Masterpiece.

    That Nicole Costa Video is all wrong, My first tip to make Cardio Fun: Skip it.

    The Scooby News Network guy, he's right, I lost my legs doing Cardio, never again!
    Last edited by FlexDiaz; 12-08-2011 at 08:04 AM.
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