Gotta burn some fat & need help.

[TechnoPimp]

Fam, what's good. Time to burn some fat. Starting to get that double chin thing, not cool. & also getting that gut. Now I work out 4 days a week. 30 mins cardio & 30-45 mins weights, legs & upper body 3 sets of 8 reps.

Food intake is a little scary & I believe it's why I'm not making progress. I pretty much try to control my carbs & stick to brown instead of white (brown rice, wheat bread, no potatoes, no pasta, no sugar) but I think it's my portions. Can somebody shed some light on how I can drop some very un-needed body fat & weight. I'm getting cut in my arms/legs but the gut & face are getting outta hand. I'm 5"11 & 207 lbs...I think I should be at 170 lbs.

Thanks fam.

[AgentCreed]

go to swansonvitamins and order cla...

after u eat walk for 30 mins...do not stay stationary after eating thats how stomach fat gets to beer belly stage...

do not eat then sleep...take like an hour or 2...

do lots of cardio, train your core like any other muscle so make your back strong and your abs a weak back will give u a beer belly...

the key to weight loss is to get your legs strong strong legs translate to a strong upper body...squats, cardio walking...jump rope...

eat more fruits and veggies and take regular vitamins...

drink less or no alcohol if u do drink...liquor causes health problems look at the ppl in really good shape they drink very little to not at all....no sodas either...and try drinking sodium free water...distilled water or buy water pills to flush the sodium from your body...

drink a cup of coffee a day...do that and u should be on your way to be good within a month but this isn't a quick fix ppl put on weight after losing weight b/c they do the quick fix way of stuff...weight loss/fat burning requires a lifestyle change a total commitment...

[BRUCE LEROY]

Good info Maddbaron...:yes:

[Izayoi]

Good info Mad and if you are having trouble with portions here's an easy way to cut back on calories doing a regular mixed carb, protein, fat diet. If you're doing something special like Keto maybe not.

1. Get a smaller dinner plate.
2. Mentally cut the plate in half, and then cut one half into half = 3 parts (1 long piece, 2 smaller equal size pieces)

On the big long part of the plate fill it with non starchy vegetables, lettuce, broccoli, etc.

Use one of the other 3rds for you X oz of lean protein, and use the other small 3rd for your whole grains. On a small plate that will put you at about just a 1/2 cup of grain, 3-5 ozs of protein (you can add more if you need it, you may have to stack on a small plate) and the rest will be several servings of low calorie, low glycemic vegetables.

I find that for people that cant count calories this helps in the beginning. If nothing else, get the smaller plate :)

[sefrick1]

I use to run a program while I was in the Navy, had about 110 weight loss candidates. The 1st thing I told them was to buy a new set of plate, smaller plates. This is a quick and easy way to regulate your portions.

The key to long term successful weight loss is building lean muscle mass to raise your basal metabolic rate. (resting metabolism). I would encourage you to change how you're lifting weights. Lift 3 days/ week focusing on 2 muscle groups at a time. Pair them up so that they are complimentary. Something like Back/biceps and Chest/shoulders/triceps ( you can work your real delts with your back work out) Do 12 reps for 4 sets, no more than 4 exercises per muscle group.

The 3rd day will be leg day, if you think you can handle it, do 4 work outs/ week instead of 3 and work your legs twice a week, about 5 days apart. These are the biggest and most powerful muscle groups, your goal is to burn glucose. When you lift, get it done in about 45 minutes, then rest and do your 30 minute cardio.

Keep this in mind:

Healthy weight loss is about 1.5-2 lbs/ week

To burn 1 lb of body fat you need a 2500 calorie defecate.

It's better to have a caloric defecate by burning calories than to short yourself by dieting.

Dieting can cause faster weight loss, but if you're losing muscle your basal metabolic rate will go down and when you stop dieting it's likely that you'll gain more weight back than you had in thee 1st place.

Carbs are different. Some (hi glycemic carbs) convert to glucose faster than other. If you're eating carbs that convert to glucose rapidly they will be stored as fat before your body has time to burn them.

Carbs are necessary, but stick to veggies. If you want to cut carbs start with sugar based carbs, pasta and potatoes.

I could keep going but this is a good start for you.

[REMINGTON_BLACK]

good looking out on the info. I'm takiing notes.

[Izayoi]

Healthy weight loss is about 1.5-2 lbs/ week

To burn 1 lb of body fat you need a 3500 calorie deficit.




I touched that up for you, bruh ;)

[the_monsterous_monster]

This should more than likely be stickied.

Every fucking fitness forum has this same exact question always fucking asked!

[Big_Sarge]

When I wanted to drop some pounds (I went from 158 to 143 - 146) I just added some cardio along with my weight training. I started running 2 -3 miles per day and I would hit the dry sauna for about 20 minutes after each workout. Also I didn't watch what I ate in terms of calories or carbs I just started eating small meals throughout the day. I also drank a gang of hot tea throughout the day. I lost those 15 or so pounds over 5 weeks.

[street_soulja]

water and vinegar folk...half a cup of vinegar and lots of water work everytime

[bigreg2007]

water and vinegar folk...half a cup of vinegar and lots of water work everytime

Hmmm...really? This sounds like the mixture I use to use to pass a drug test.:lol:

[TechnoPimp]

Thanks for the replies fam.

[Garifuna]

Fam, what's good.
Thanks fam.
Follow pages 4-7 of this eating plan (http://www.pritikin.com/pdf/Brochures/EatingPlanBrochure.pdf). Do aerobic exercise 7 days a week. Just add a brisk walk through your neighborhood to the off days of your current program.

I walk to the supermarket every other day, and buy fresh fruit and vegetables (jog there, walk back with groceries). It's a five mile round trip.

[Harlem_Gangsta]

Fam, what's good. Time to burn some fat. Starting to get that double chin thing, not cool. & also getting that gut. Now I work out 4 days a week. 30 mins cardio & 30-45 mins weights, legs & upper body 3 sets of 8 reps.

Food intake is a little scary & I believe it's why I'm not making progress. I pretty much try to control my carbs & stick to brown instead of white (brown rice, wheat bread, no potatoes, no pasta, no sugar) but I think it's my portions. Can somebody shed some light on how I can drop some very un-needed body fat & weight. I'm getting cut in my arms/legs but the gut & face are getting outta hand. I'm 5"11 & 207 lbs...I think I should be at 170 lbs.

Thanks fam.


I feel you on this the double chin is not cool. I started getting that and I was like NAh this gotta stop.:lol::lol::lol:

[street_soulja]

Hmmm...really? This sounds like the mixture I use to use to pass a drug test.:lol:

:lol:i lost like 20 pounds drinkin vinegar and water everyday folk for real:cool:

[AgentCreed]

did u drink the vinegar and water b4 u sleept or in the morning?

[Koolinme]

:lol:i lost like 20 pounds drinkin vinegar and water everyday folk for real:cool:

this is while maintaining a normal diet?

Not looking for a quick fix but i am looking for something to jumpstart the weight loss.
Once i can see results i am going to kick into overdrive but i need that booster shot

[Timbuk]

good info here

[VAiz4hustlaz]

bump

[Electric Relaxation]

bump