***Simple approach to losing fat***

[Tomek]

Sitting around at home reading through the fat loss section has made me realise that over the 2 months that i have been a member, over 50 people have asked for advice on how to lose weight, so decided to spare some time and lead them into the right direction..

__________________________________________________ ___________

Basically losing weight is simple: muscle loss and water loss is all easy the real weight you should be losing is fat. Your body is like an engine it needs fuel to run the cleaner the fuel the better it runs... Losing fat will not only make you feel better but will give your body a whole new look.

If energy out is bigger then energy in the result is fatloss...
The more muscle you have the faster your metabolism...

First find out your needed macro nutrients:

http://michaelandkendra.com/BMRCALC/bmrcalc.htm

Once you have found out how much nutrition you actually need read on.



Eating

Combine 6 meals into your daily eating plan, these 6 meals should be spaced out and eaten every 2 1/2- 3 hours that you are awake. Each meal should consist of a protein, carbohydrates and essential fatty acids. Follow this rule for every meal EXCEPT for your last meal as you don't need carbs and efa's while sleeping.
When it comes to carbohydrates there is another simple rule:

Wake up - 3pm: Starchy and complex carbs
3pm - Sleep: Fibrous carbs

Simply because when you wake up you need energy! Your body feels deprived while sleeping you may not feel it but its a fact 6-8 hours with out sleeping can do this. So eat the starchy and complex carbs until 3pm after this time have the Fibrous carbs so that you are not taking in too much energy and not using it.


What's good?

Protein
-tuna
-salmon
-chicken breast
-egg whites
-lean beef
-turkey breast

Carbohydrates
Starchy and complex
-yams
-sweet potato
-potato
-brown rice
-oats
-wheat or whole grains

Fibrous
-Green vegetables

Note: Stay away from refined carbs exp. White bread

Essential fatty acids

-Flax seed oil
-Fish oil
-avacado
-Salmon
-nuts
-seeds

Some info needed to know on eating

Most people in the know how will often say "The food that goes into your mouth is worth 80% of your whole dieting plan" Basically meaning the food you eat is the main reason for you losing or putting on fat... the other 20% is cardio and lifting.
It is essential that you have carbs with your protein as the carbs raise an insulin spike helping you digest the protein and the efa will help with testosrone production which is essential in building muscle.
Drink A LOT of water a day... 8+ cups a day the more the better, your body needs the water to help clean your system. Your body will also be able to detect and flush out water when its not needed. Try drinking cold water, drinking ice cold water through the day makes your body use energy to heat it up before it can be digested, 200 calories are achievable.
Carbs and Fats are what gives you energy in the gym to lift weights or to run a mile. Protein it self cannot fuel you.. 1g of protein per pound of body weight is needed to help in muscle repairs and management. So dont skimp on the protein it's essential.

Cycling

Your body is smart, it can detect when you are starving it... so obviously starving your body is the wrong way to go in losing weight, because as soon as your body detects its in starvation mode it will cling on to all the energy it has and in result your metabolism will be much slower... HOWEVER something you can do is cycling it..

This is when you eat a lower amount of calories for a few days and then a slighly higher amount before the body detects you are skimping on calories.

Exp..
Say your daily needed calories where: 2000

You would cycle like this:

Monday: 1700
Tuesday: 1700
Wednesday: 1700
Thursday: 2200
Friday: 1700
Saturday: 1700
Sunday: 2100

You have just cycled off 1200 calories (3500 calories in a pound)

Now tracking calories might be a pain in the ass, but is needed. Track them or stack them!

1g of fat: 9 calories

1g of carbs: 4 calories

1g of protein: 4 calories

1g of alcohol: 7 calories

Heres a useful link in helping you track calories:

http://www.calorieking.com/foods/


Workout and eating

When working out there is a way to make the results come in better.

Straight after your workout your muscles are burning and craving protein with that said slam down an Protein shake(can be considered as part of your 6 meals)... make sure it is a whey protein ISOLATE type as it's fast absorbing.. mix it with water for faster absorption as milk has casein in it which is digested slower.
1 hour after your post workout shake have a solid meal.

Last points on eating:
The only way YOU will stay on your diet is by making it enjoyable don't be worried about not following it point by point, experiment a bit, try new things... and weight your self weekly if improvements are showing: continue if not just try something new.. not everyone is the same, some things will work for you but some things won't work for an other..
Have a cheat meal once a week... keep it in moderation don't have a MASSIVE meal but have a portioned meal..

Remember keep the eating clean, simple and enjoyable...






Cardio

A simple rule to follow the more energy you burn up the more fat you will lose.

220 minus your age will equal your maximum heart rate.

If you are dramatically overweight you may not be able to do as much cardio as the lighter fellow.. start of slow and try to build up.

Try building up to exercising for 45 minutes @ 70-85% of your max hr

Recommended cardio:

-running
-Elliptical (no joint impact)
-cycling
-rowing
-skipping rope
-power walking

basically anything that will raise your hr and get you into a sweat is good cardio...

Since this is a simple way of losing weight thread i will not go into HIIT training.



Training

Eveyone is diferent so won't be going into detail about weight training..
Here are some links to solid weight routines

http://www.bodybuilding.com/fun/bbin...orkoutPrograms



End words:
Putting on weight was a slow process so it would be delusional thinking that losing weight would be a faster one... Stay motivated and strong and you will lose the weight and gain a solid body.
Good luck with it...

__________________________________________________ _________

25/12/05

@Tomek ....

[fehzan]

definately will be helpful
i rememberd when i first started off I had to go in so many threads and find information, but this has it all in one.

[Aussieguy101]

Good stuff mate

I do really think for people who are quite overfat, let's say over 25% BF, really it needs to stay as simple as possible. Something like a standard 40/40/20 diet just under maintenance calories with a refeed day per week, weight training 3-4 times a week and cardio 3-4 times a week. That should do the trick for 95% of people to get them into around the 15% range

Getting from 25 or higher to 15 is relatively easy. It's only when you are trying to get to single digits that your body's instinct for survival makes it much harder and that's when you have to get more scientific and try 'advanced' diets like Carb cycling, Ultimate Diet 2.0, CKD, TKD.

[Lloydy]

well done man, very simple and easy to understand program you have there.

[glutetoot]

this is just what i'm looking for thanks man

[Confucius Taoka]

Good stuff! Stickie it...

You should go talk about HIIT, I heard that any anaerobic (spelling?) exercise will burn fat with the least amount of muscle loss...

[Raffael]

ROCK ON---------------damn good!!!
being helpfull like always...
keep at it bro!!!!

[Tomek]

bump

[Tomek]

bumpity bump..

[nithos]

The calories are pretty low for any active male over 140 pounds.

[xsquizet]

very good even tho i been here about a month this was still very helpful to me, thanks man

[MancScott]

alot of useful information and easy to follow, thanks m8.

[Transcendence]

Good info man TTT^

[S...]

Great post!

S.

[sharaabi]

repped!

[JGotti]

BUMP! Good thread, made a bunch of sticky notes out of it, thanks!

[pumpedgator]

Sitting around at home reading through the fat loss section has made me realise that over the 2 months that i have been a member, over 50 people have asked for advice on how to lose weight, so decided to spare some time and lead them into the right direction..

__________________________________________________ ___________

Basically losing weight is simple: muscle loss and water loss is all easy the real weight you should be losing is fat. Your body is like an engine it needs fuel to run the cleaner the fuel the better it runs... Losing fat will not only make you feel better but will give your body a whole new look.

If energy out is bigger then energy in the result is fatloss...
The more muscle you have the faster your metabolism...

First find out your needed macro nutrients:

http://michaelandkendra.com/BMRCALC/bmrcalc.htm

Once you have found out how much nutrition you actually need read on.



Eating

Combine 6 meals into your daily eating plan, these 6 meals should be spaced out and eaten every 2 1/2- 3 hours that you are awake. Each meal should consist of a protein, carbohydrates and essential fatty acids. Follow this rule for every meal EXCEPT for your last meal as you don't need carbs and efa's while sleeping.
When it comes to carbohydrates there is another simple rule:

Wake up - 3pm: Starchy and complex carbs
3pm - Sleep: Fibrous carbs

Simply because when you wake up you need energy! Your body feels deprived while sleeping you may not feel it but its a fact 6-8 hours with out sleeping can do this. So eat the starchy and complex carbs until 3pm after this time have the Fibrous carbs so that you are not taking in too much energy and not using it.


What's good?

Protein
-tuna
-salmon
-chicken breast
-egg whites
-lean beef
-turkey breast

Carbohydrates
Starchy and complex
-yams
-sweet potato
-potato
-brown rice
-oats
-wheat or whole grains

Fibrous
-Green vegetables

Note: Stay away from refined carbs exp. White bread

Essential fatty acids

-Flax seed oil
-Fish oil
-avacado
-Salmon
-nuts
-seeds

Some info needed to know on eating

Most people in the know how will often say "The food that goes into your mouth is worth 80% of your whole dieting plan" Basically meaning the food you eat is the main reason for you losing or putting on fat... the other 20% is cardio and lifting.
It is essential that you have carbs with your protein as the carbs raise an insulin spike helping you digest the protein and the efa will help with testosrone production which is essential in building muscle.
Drink A LOT of water a day... 8+ cups a day the more the better, your body needs the water to help clean your system. Your body will also be able to detect and flush out water when its not needed. Try drinking cold water, drinking ice cold water through the day makes your body use energy to heat it up before it can be digested, 200 calories are achievable.
Carbs and Fats are what gives you energy in the gym to lift weights or to run a mile. Protein it self cannot fuel you.. 1g of protein per pound of body weight is needed to help in muscle repairs and management. So dont skimp on the protein it's essential.

Cycling

Your body is smart, it can detect when you are starving it... so obviously starving your body is the wrong way to go in losing weight, because as soon as your body detects its in starvation mode it will cling on to all the energy it has and in result your metabolism will be much slower... HOWEVER something you can do is cycling it..

This is when you eat a lower amount of calories for a few days and then a slighly higher amount before the body detects you are skimping on calories.

Exp..
Say your daily needed calories where: 2000

You would cycle like this:

Monday: 1700
Tuesday: 1700
Wednesday: 1700
Thursday: 2200
Friday: 1700
Saturday: 1700
Sunday: 2100

You have just cycled off 1200 calories (3500 calories in a pound)

Now tracking calories might be a pain in the ass, but is needed. Track them or stack them!

1g of fat: 9 calories

1g of carbs: 4 calories

1g of protein: 4 calories

1g of alcohol: 7 calories

Heres a useful link in helping you track calories:

http://www.calorieking.com/foods/


Workout and eating

When working out there is a way to make the results come in better.

Straight after your workout your muscles are burning and craving protein with that said slam down an Protein shake(can be considered as part of your 6 meals)... make sure it is a whey protein ISOLATE type as it's fast absorbing.. mix it with water for faster absorption as milk has casein in it which is digested slower.
1 hour after your post workout shake have a solid meal.

Last points on eating:
The only way YOU will stay on your diet is by making it enjoyable don't be worried about not following it point by point, experiment a bit, try new things... and weight your self weekly if improvements are showing: continue if not just try something new.. not everyone is the same, some things will work for you but some things won't work for an other..
Have a cheat meal once a week... keep it in moderation don't have a MASSIVE meal but have a portioned meal..

Remember keep the eating clean, simple and enjoyable...






Cardio

A simple rule to follow the more energy you burn up the more fat you will lose.

220 minus your age will equal your maximum heart rate.

If you are dramatically overweight you may not be able to do as much cardio as the lighter fellow.. start of slow and try to build up.

Try building up to exercising for 45 minutes @ 70-85% of your max hr

Recommended cardio:

-running
-Elliptical (no joint impact)
-cycling
-rowing
-skipping rope
-power walking

basically anything that will raise your hr and get you into a sweat is good cardio...

Since this is a simple way of losing weight thread i will not go into HIIT training.



Training

Eveyone is diferent so won't be going into detail about weight training..
Here are some links to solid weight routines

http://www.bodybuilding.com/fun/bbin...orkoutPrograms



End words:
Putting on weight was a slow process so it would be delusional thinking that losing weight would be a faster one... Stay motivated and strong and you will lose the weight and gain a solid body.
Good luck with it...

__________________________________________________ _________

25/12/05

@Tomek ....

1. EFA's are great at night because they slow the absorption of your last meal.

2. There is no need for whey isolate, any whey will do.

3. A cheat meal is not a requirement, especially if your'e cycling (partial refeeds)

[Tomek]

1. EFA's are great at night because they slow the absorption of your last meal.

2. There is no need for whey isolate, any whey will do.

3. A cheat meal is not a requirement, especially if your'e cycling (partial refeeds)

Whey isolate is absorbed much faster, i was merely recomending a cheat meal.. i go without them... only notyfying people that a cheat meal is allowed.

[krazzykid]

good stuff but i think its imprtant to talk about hiit...here is a good link about it

http://www.musclemedia.com/training/hiit.asp

[Orion35]

Wow, HIIT is cool. I have a very good treadmill which has this as a program. It speeds up, raises incline, in intervals. I used to use that program on occasion. Didn't even know I was doing HIIT. But instead of 15 minutes it was for 45 minutes lol...guess I over did it. Actually it seemed a lot easier than the 45 minutes I usually do at my targetted heart rate zone (around 130 BPM), because I had periods of rest where I could jog slow.

Once again I encounter contradictory information. :P

In the Keto forums I read, 15g of Dextrose with 30g of whey protein is necessary for glycogen replacement.

However I've also read from one source, http://www.fitnessforoneandall.com/p...t/part_one.htm, that it is actually better to use Maltodextrin (20g to 1 scoop of whey protein). "...maltodextrin raises blood sugar and insulin levels quickly, but since it needs to pass through the liver before being utilized, the levels do not drop so quickly. They remain elevated for a longer period of time. Moreover, as the bonds are broken between the glucose molecules, the glucose is released at a slow enough pace by the liver for the glucose to be fully used for muscle glycogen replacement."

Opinions?

[mister_geeman]

Wow, HIIT is cool. I have a very good treadmill which has this as a program. It speeds up, raises incline, in intervals. I used to use that program on occasion. Didn't even know I was doing HIIT. But instead of 15 minutes it was for 45 minutes lol...guess I over did it. Actually it seemed a lot easier than the 45 minutes I usually do at my targetted heart rate zone (around 130 BPM), because I had periods of rest where I could jog slow.

Once again I encounter contradictory information. :P

In the Keto forums I read, 15g of Dextrose with 30g of whey protein is necessary for glycogen replacement.

However I've also read from one source, http://www.fitnessforoneandall.com/p...t/part_one.htm, that it is actually better to use Maltodextrin (20g to 1 scoop of whey protein). "...maltodextrin raises blood sugar and insulin levels quickly, but since it needs to pass through the liver before being utilized, the levels do not drop so quickly. They remain elevated for a longer period of time. Moreover, as the bonds are broken between the glucose molecules, the glucose is released at a slow enough pace by the liver for the glucose to be fully used for muscle glycogen replacement."

Opinions?

If you were able to do "it" for 45 mins it was not HIIT. Maximum of 10-15 mins - any longer than that - you have not gone hard enough.

As for maltodextrin....use a combo. Mix 50/50 maltodetrin and dextrose to get the full benefit.

Just my two cents worth - GREAT thread !!

Cheers
G

[Orion35]

Yeah, I've heard that more than once on the forums here, "use 50/50 combination of maltodextrain and dextrose". However this guy had different results doing that:

"But then I read on a Web page that it was best to use a 50/50 mixture of dextrose and maltodextrin. So I tried that for about a month. During that time, I gained a couple of pounds. But this time it didn't look like the weight gain was stopping.

I also noticed that I simply could not eat as much as I was always feeling "stuffed." So I was eating less but still gaining weight. And with the way my clothes were fitting, it was obvious that this weight gain was due to fat, not muscle or glycogen. It just seemed like my metabolism had slowed down. Meanwhile, I began dragging through my workouts again.

So I stopped using the dextrose and went back to using just maltodextrin. And after just one workout I could just "feel" my metabolism increase. I was hungry for the first time in weeks and began eating more, but at the same time I began losing weight. My energy levels during my workouts increased once again, and it only took a couple of weeks to lose the two pounds I had gained.

I'm not exactly sure what happened. All I can figure is that the dextrose was getting into my system too quickly. My body simply could not create glycogen that quickly, so the dextrose was being stored as fat. Moreover, the rapid raise and then drop in blood sugar and insulin levels was stopping the fat burning effect of my workouts and putting me into a "fat-storing" mode. It is for this very reason that simple sugars as a rule should be avoided. The resultant blood sugar and insulin "roller coaster" increases fat storage.

Meanwhile, maltodextrin raises blood sugar and insulin levels quickly, but since it needs to pass through the liver before being utilized, the levels do not drop so quickly. They remain elevated for a longer period of time. Moreover, as the bonds are broken between the glucose molecules, the glucose is released at a slow enough pace by the liver for the glucose to be fully used for muscle glycogen replacement.

At least, that's the best that I can figure it out. But whatever was happening, one thing is certain; I will stick with maltodextrin and avoid dextrose post-workout. So my basic recommendation is now to use maltodextrin for the carb source in a post-workout drink."

(Note: His article was written using information from 10 different sources, one of them Bodybuilding.com)

His positive experiences were from using 30g of Maltodextrin with 1.5 scoops (42.6g protein) of Optimum's 100% Whey Protein.

Maybe insulin sensitivity has something to do with it? Or perhaps given the way Dextrose is used by the body, smaller doses are needed in comparison to Maltodextrin?

Since he makes a good argument for the benefits of using only Maltodextrin, can anyone come up with disadvantages?

Is it just me or is there conflicting information everywhere you look in regards to nutrition?

[Fallen_Horse]

Sitting around at home reading through the fat loss section has made me realise that over the 2 months that i have been a member, over 50 people have asked for advice on how to lose weight, so decided to spare some time and lead them into the right direction..

Basically losing weight is simple

Also, instead of a 10 page post...

To lose weight: eat less + exercise more

Wowzors, it's just so difficult!

[Tomek]

Also, instead of a 10 page post...

To lose weight: eat less + exercise more

Wowzors, it's just so difficult!

you see many new people come onto this forum and there like

"i want to lose weight any helpful links?"

and then some simplistic person jumps in and rhymes

"to lose weight: eat less + exercise more"

and you see these new people want information which they can take down and absorb and learn from they don't want a simple 1 liner.. they want something which they can spend time and learn from something your post clearly lacks!

[Stonecoldtruth]

I gained a couple of new ideas and insights from this post. I've lost quite a bit of weight so far (70lbs, from high 370s to 309) and I kept hearing "clean my diet" up, but nobody told me how. This covered some basics I was sorely missing. Now I'm going to try to figure out how to rep... muwhaha.

Stonecoldtruth

[legends159]

Amazing post. Very simple and easy to understand and a quick read too. Definitely need to be made a sticky

[bicep_ben]

This should be stickied.

[-Ash-]

Good thread dude, Reps.

[mrswiss]

hey u didnt list aerobics in cardio! unfortunately this is my only cardio option at the moment, broke treadmill and i live in MI(winter weather). so i do tae bo in my basement with weights and so far it has worked pretty well! i think u should list aerobics.

[jiggaman2815]

can someone post a site where I can buy malodextrin and dex? I've looked in my local food stores, pharmacies, and vitamin shoppe and have exited empty handed. Thanks in advance.