How to get low Body Fat??

[Rav]

I am quite happy with my current muscle mass. However it feels all flabby and soft. I have been reading a few threads in this forum and it prob means that i have a high body fat percentage.

This is probably why im finding it hard to get abs/ that rip in the middle of the chest. I am doing a 3 days split routine with no cardio at all. I might need to alter my diet and do a bit of cardio.

Can anyone advice me on any of those two topics
1) cardio and
2) diet
for a person that hasnt believed in cardio all his life and wants to start it?

I want to achieve a low body fat (in other words be CUT)

cheers in advance

[DRock]

Bro, before any one else jumps down your throat (can and may happen any way) do a search on this site. LOTS of info on those two topics.

But in short (and i mean short):
diet: eat less calories than the amount you'd need to maintain current body weight (if you don't know how to calc this, do a search)

cardio: on off days if possible. get your heart rate up and maintain it up for 15+ minutes.

SEARCH for it and ye shall find it.

Peace

[Rav]

will do

thanx man

[DJRAZR]

Focus more on your diet. Cardio helps speed the process

[Rav]

im getting mixed advice and confused in which one is correct.

for cuttin up what should the diet be?

High protein, low carbs, high calories?

is that right....

[Rav]

im anxious to know because i want to empty my cupboards and fridge and go to the supermarket and refill everything with clean, nutritious food...

[clubhard]

You want to keep your protein intake high. At least 1 gram protein for every pound of lean muscle so that you do not lose the muscle that you already worked hard to put on. 40% of calories per day from Protein.

Carbs. You still need carbs - about 30% of your dailing intake of calories from carbs. Eat them early on in the day. Never eat food with carbs by itself. Eat with a source of protein.

FAT - Don't forget about essential fatty acids. These are good fats your body needs. 30% of your calories from EFA.

Eat 6 times per day to keep your metabolism high. (Meal Replacement Supplements will help you out here)

Do interval training cardio instead of a steady pace cardio. Try this 20 minutes on the stair climber or tredmill:

5 minute warm up light pace

1 minute full out
1 minute slow to medium pace

Repeat for 20 minutes.

This will help get rid of that extra fat.

Hope this makes sense.

[DRock]

Originally posted by DRock
Bro, before any one else jumps down your throat (can and may happen any way) do a search on this site. LOTS of info on those two topics.

But in short (and i mean short):
diet: eat less calories than the amount you'd need to maintain current body weight (if you don't know how to calc this, do a search)

cardio: on off days if possible. get your heart rate up and maintain it up for 15+ minutes.

SEARCH for it and ye shall find it.

Peace

SEARCH bro, those questions have been answered.