I don't really see anything in here for a specified area on fat loss. Anyway, I'm doing intervals, which I'm told is the best way to burn fat, without losing muscle, and I've lost apx 40lbs in the last 5-6 months, but lately I've seemed to have plateaud, and I'm stuck at around 220lbs. I'm cutting as much fat out of my diet as possible, I take a multivitamin, and a fat burner, the same one I've been taking. The only change I've made is in the whey I take, and it 6 star body fuel, I switched from aes. Is that the problem, or is there something else I'm doing wrong? Any help will be great.
Fat Loss
- Thread starter sparetire
- Start date
First of all, cutting out fat is not a good idea. You need fat to burn fat. Work on diet that consists of 40%/30%/30% protein/fat/carbs . Find out how many calories you burn in a day and reduce that number by about 20%. This is how many calories you should focus on getting. Try to spread that out into 5-6 small meals throughout the day. This will keep help your metabolism going all day.
As far as hitting a plateau, im right there with you. I lost 20 lbs in a little over 2 months. but in the past 2 months i havent lost a pound. I've currently switched up my diet and am trying to do my cardio in the morning, hopefully that will kick start my fat loss.
A couple things you want to look for that might be making it hard to lose more: Are you having carbs right before you go to bed? If you must have something before bed, i would suggest something slow digesting like cottage cheese. Also keep an eye out in your diet for hidden calories. I know a few times, i started eating something, thinking it would fit into my diet, and realized that it totally shot my total calories up for the day. Be sure you know how many calories are in what you are eating.
About cardio timing, its commonly suggested that you do your cardio after weight training. Only because while doing cardio, you burn off all that burst energy you need to get through your exercises and wont be able to lift as much. It is a good idea though to maybe do 5 minutes of cardio before lifting just to get the blood flowing.
Hope this helps
As far as hitting a plateau, im right there with you. I lost 20 lbs in a little over 2 months. but in the past 2 months i havent lost a pound. I've currently switched up my diet and am trying to do my cardio in the morning, hopefully that will kick start my fat loss.
A couple things you want to look for that might be making it hard to lose more: Are you having carbs right before you go to bed? If you must have something before bed, i would suggest something slow digesting like cottage cheese. Also keep an eye out in your diet for hidden calories. I know a few times, i started eating something, thinking it would fit into my diet, and realized that it totally shot my total calories up for the day. Be sure you know how many calories are in what you are eating.
About cardio timing, its commonly suggested that you do your cardio after weight training. Only because while doing cardio, you burn off all that burst energy you need to get through your exercises and wont be able to lift as much. It is a good idea though to maybe do 5 minutes of cardio before lifting just to get the blood flowing.
Hope this helps
yep. check out this article. its EXTREMELY informative on the topic.
http://www.fitness.com/forum/showthread.php?t=7702
http://www.fitness.com/forum/showthread.php?t=7702
Chances are you are not getting enough fats in if you are only taking it in pill form. I would really log what you are eating and try and figure out what your macronutrient split is, i.e, carbs, proteins, and fats.
Also, I have helped many clients break plateaus by doing the zig-zag approach to caloric intake. If you remain in a restricted caloric state for too long, your body starts to adapt and your metabolism slows making the fat loss slow as well and eventually stop. You can trick your body by doing the zig zag approach. There is no precise science about it.... simply eat in a caloric deficit for 3 days, then bump your calories up to maintenance or maybe even small surplus for one day and repeat.
I have experimented with it myself and it helped me get to some of my lowest body fat levels ever. I found the best approach for me personally was 3 days low, 2 days high.... but we are all different!
Good luck.
Also, I have helped many clients break plateaus by doing the zig-zag approach to caloric intake. If you remain in a restricted caloric state for too long, your body starts to adapt and your metabolism slows making the fat loss slow as well and eventually stop. You can trick your body by doing the zig zag approach. There is no precise science about it.... simply eat in a caloric deficit for 3 days, then bump your calories up to maintenance or maybe even small surplus for one day and repeat.
I have experimented with it myself and it helped me get to some of my lowest body fat levels ever. I found the best approach for me personally was 3 days low, 2 days high.... but we are all different!
Good luck.
stroutman81 said:
Plus, its a great excuse to eat that extra handfull of peanuts
