I do about 30 mins of cardio each day and burn about 500 calories at each session. I usually do my cardio in the morning when I don't have any food in me at all so my body is forced to use fat as its fuel. How long will it take to drop about 15 lbs with this routine? My diet is about 2,000 calories. I am 175 lbs.
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06-04-2007, 03:19 PM #1
How long does it take to lose body fat?
Last edited by creatinegenius; 06-04-2007 at 03:24 PM.
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06-04-2007, 04:18 PM #2
- Join Date: Sep 2006
- Location: Longmont, Colorado, United States
- Age: 49
- Posts: 8,606
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Your BMR is about 2000 calories, so you are barely eating enough to maintain health. Still, that would mean you are using up to 500 calories of fat/muscle as energy for the difference. As long as you stay with it, you could lose 1 pound for roughly every 3500 calories you burn, so that's a pound per week. (500 kcal x 7 days).
Now, hear this: If you are not lifting weights and eating adequate protein, you are losing as much of that weight from muscle as fat. That means, when you stop the cardio and dieting, you will have less lean mass and will gain back more fat than you had before."Suffer the pain of discipline or suffer the pain of regret."
Training regularly but no progress?
You need one or more of these: more food, more weight, more reps or more rest.
Check out: www.muscleandbrawn.com
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06-05-2007, 12:44 AM #3
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06-05-2007, 01:36 AM #4
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06-05-2007, 02:55 AM #5
Hey man,
Question: From the BMR formula it looks like its independant of body fat %. Is that the case?
I mean how can somebody weighing 200lbs with 40% fat get the same BMR with somebody weighting 200lbs with 8%? Wouldnt the guy with more muscle have a higher BMR?
ThanksOur deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
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06-05-2007, 02:56 AM #6
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06-05-2007, 11:53 AM #7
- Join Date: Sep 2006
- Location: Longmont, Colorado, United States
- Age: 49
- Posts: 8,606
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Go here for more info: http://www.bodybuilding.com/fun/calrmr.htm
BMR/RMR is a baseline for maintaining health assuming zero activity. It's the other calories over BMR where most people over-eat or under-exercise."Suffer the pain of discipline or suffer the pain of regret."
Training regularly but no progress?
You need one or more of these: more food, more weight, more reps or more rest.
Check out: www.muscleandbrawn.com
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06-05-2007, 02:49 PM #8
fat at 175 is unlikely unless you are rather short or have never had any real physical activity
as for asking, um when smart people want to know something they try to find out, a good way to do that is to ask a question in an area the topic is being discussed you see. as to why I didn't know it before which is obviously your little shot you are taking at me, well I never bothered trying to lose weight before
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06-05-2007, 04:00 PM #9
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06-05-2007, 04:18 PM #10
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06-05-2007, 05:15 PM #11
- Join Date: Jul 2006
- Location: hogging the squat rack "ITS MINE!!!"
- Age: 45
- Posts: 443
- Rep Power: 231
There is alot more to it than just lifting, you need to "control" your bodys hormones.
http://www.abcbodybuilding.com/magaz...urningdiet.htm
have a read there
It explains the roles of insulin Glucagon and cortisol; tells you what you need to do to control their release; its all about diet.
It also has a diet that maintains your metabolism and minimizes the burning up of muscle while on a calorie defecate.
YOU NEED TO READ ALL OF IT.
After you have your diet right you just need to lift as normal.
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06-05-2007, 09:48 PM #12
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06-05-2007, 10:41 PM #13
Great article mate. Gotta love these forums. learn something new everyday.
BMR/RMR depends on lean body mass not total, thats how muscle versus fat is taken into account. - I'm at a good ~ 2600 cals.
2600 cals should make up around 70% of my daily energy expenditure => my total daily expenditure is 3700 cals
Isn't this too much?Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
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06-06-2007, 12:01 AM #14
Have a read; it's short and concise and to the point.
http://forum.bodybuilding.com/showthread.php?t=119860
I want to high light 2 things though:
HIIT and eating before running in the morning. Further explained in the thread.boyscouT's Guide v2: Basic Nutrition
http://forum.bodybuilding.com/showthread.php?t=3720211
SQUAT RX VIDEOS: Your guide to squatting.
http://forum.bodybuilding.com/showthread.php?t=6203501
Deltology 101: for those struggling shoulders
http://forum.bodybuilding.com/showthread.php?t=474554
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06-06-2007, 03:44 PM #15
- Join Date: Sep 2006
- Location: Longmont, Colorado, United States
- Age: 49
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06-07-2007, 02:54 AM #16
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06-07-2007, 03:12 AM #17
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06-07-2007, 09:43 PM #18
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06-08-2007, 03:12 PM #19
- Join Date: Sep 2006
- Location: Longmont, Colorado, United States
- Age: 49
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06-10-2007, 05:27 PM #20
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06-10-2007, 08:34 PM #21
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06-11-2007, 03:51 AM #22
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06-11-2007, 11:17 PM #23
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06-14-2007, 03:19 AM #24
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06-23-2009, 03:46 PM #25
- Join Date: Jun 2009
- Location: San Rafael, Mendoza, Argentina
- Age: 33
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if im at 11% now how long would it take for me to get to 8% if i do cardio every day. my problem is whenever i do cardio i get super hungry like the munchies x10! and like i eat super healthy and i break it up like into 5 or 6 meals but like when i run, i lose size on my muscles not on my stomach and i don't hve much muscle to me losing
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06-23-2009, 04:01 PM #26
You have to strike a balance between CV intensity and duration, the amount of weight lost per week, how much you eat and the resultant quality of your weights workouts (strength levels, volume etc).
For proper cutting, weights comes first really. You need to try and maintain strength on a cut to preserve that muscle. Tweek your diet and CV to fit round the workouts and still get a calorie deficit.
But you will get weaker and lose some muscle on a cut. It's inevitable. Don't worry as long as it isn't drastic. BTW, you may not need to do cardio every single day. Maybe 5 times per week max would be fine. Tweak the diet and hammer the weights more.Last edited by LevroneFan2002; 06-23-2009 at 04:03 PM.
My routine:
Mon - Biceps
Tues - Triceps
Wed - Biceps
Thurs - Triceps
Fri - Biceps
Sat - Triceps
Sun - Rest
You can't see back and legs, don't waste your time with that nonsense!
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06-23-2009, 04:23 PM #27
- Join Date: Jun 2009
- Location: San Rafael, Mendoza, Argentina
- Age: 33
- Posts: 176
- Rep Power: 247
ok cause i was thinking i need to do more cardio...im only running like 10 min a day...i hit the weights for like 2 hours 5 days a week. like my bench has increased from 185x5 to 205x5 in about a month but everything else hasnt stayed the same but im losing mass. And no matter how much i eat when im running im hungry in like 30 min again..should i be eating more filling foods or what? i eat lots of fish, chicken, and greens
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