Looking to lose some excess fat fast.

[Ventil]

Hey guys,

I know it looks bad, like one of those "please teach me how to lose fat in 7days posts", its not, just hear me out.

I play rugby, im about 6ft 1", and weight around 100-105kg so I have a fairly solid muscle build up, I do not consider myself to currently need anymore muscle and i am not worried if i lose some while losing some weight, I only have about 10kg to lose.

However, with my diet in control (ie. dont mention it), I am looking for some suggestions and feedback on the best way to lose weight while ignoring other factors that i believe I have under control. Maintaining it will not be a problem since i am very motivated if something works.

I go to a fairly decent school and we have a fairly good gym although im not planning on using it...yet.

I was thinking the best way would be to go for road-runs every morning, before breakfast, before anything, when I wake up just get changed splash some water on my face and go for a 20 minute run (HIIT), would this not be the most effective?

My reasoning is if I have a light meal the night before I will be using body fat to train on the morning, I will be doing some basic bodyweight training ontop of the run.

Is this good or is there a better way?

Thanks a lot,
Vent

 

[Wrangell]

Hey guys,

I know it looks bad, like one of those "please teach me how to lose fat in 7days posts", its not, just hear me out.

I play rugby, im about 6ft 1", and weight around 100-105kg so I have a fairly solid muscle build up, I do not consider myself to currently need anymore muscle and i am not worried if i lose some while losing some weight, I only have about 10kg to lose.

However, with my diet in control (ie. dont mention it), I am looking for some suggestions and feedback on the best way to lose weight while ignoring other factors that i believe I have under control. Maintaining it will not be a problem since i am very motivated if something works.

What does " with my diet in control " mean exactly ?

You weight about 220 lbs. Are you tracking how many calories you take in each day ? How much you consume in carbs, fat and protein each day ?

fyi - this is a good summary of how how to calculate your daily calorie needs for maintenance and for fat loss in the context of training.

Calorie Calculations and Calorie Calculators: How Many Calories a Day Should You Eat?

I go to a fairly decent school and we have a fairly good gym although im not planning on using it...yet.

I was thinking the best way would be to go for road-runs every morning, before breakfast, before anything, when I wake up just get changed splash some water on my face and go for a 20 minute run (HIIT), would this not be the most effective?

My reasoning is if I have a light meal the night before I will be using body fat to train on the morning, I will be doing some basic bodyweight training ontop of the run.

Well, HIIT is one of the most optimal methods of losing fat via exercise.

But, during the 20 minute HIIT session itself ( given HIIT is primarily anaerobic ) the primary fuel you will be burning is sugars ( i.e glycogen ) - not fat. So, you want to make sure your glycogen stores are topped up as a consequence of some good nutritional habits throughout each day.

Berardi's " 7 habits " is the best example of what i mean.......

John Berardi - 7 Habits

Is this good or is there a better way?

The Venuto link ( along with Berardi ) I gave you above gives you a sensible approach to fat loss from a calorie perspective in the context of your lifestyle and exercise.

As far as the ' best way ' to lose 10kg ( 22lbs. ) - depends on how quickly to want to lose it - you say you want to lose 22 lbs. of fat " fast ". What do you mean by " fast " ?

It also depends how much of a calorie deficit is ' safe ' ( i.e won't promote muscle loss ) and reasonable for your weight and activity level and how much time you can dedicate to supplementing a sound nutrition plan with exercise.

 

[Ventil]

Thanks for the reply.

What I meant by my diet was that I dont eat a lot of junk and fatty foods. I drink vitamins in the morning and I have a fairly well balanced diet well you ask why I weigh 200lb good question

By fast I mean that, what im trying to say is im not worried about muscle loss at the moment.

So what your saying is HIIT uses sugars and not fat? So maybe I should go for endurance runs? ie. a 15minute moderate intensity jog.

Dont be mistaken, I am a fairly active person, I have a strength and conditioning sessions with my team every thursday and on friday I have basketball training and on Saturday I have a match. Its not like I dont do anything. Probably just not enough.

Thanks.

PS: When trying to burn fat, can you run too much?

 

[lifeissoccer]

Thanks for the reply.

What I meant by my diet was that I dont eat a lot of junk and fatty foods. I drink vitamins in the morning and I have a fairly well balanced diet



well you ask why I weigh 200lb good question

By fast I mean that, what im trying to say is im not worried about muscle loss at the moment.

So what your saying is HIIT uses sugars and not fat? So maybe I should go for endurance runs? ie. a 15minute moderate intensity jog.

Dont be mistaken, I am a fairly active person, I have a strength and conditioning sessions with my team every thursday and on friday I have basketball training and on Saturday I have a match. Its not like I dont do anything. Probably just not enough.

Thanks.

PS: When trying to burn fat, can you run too much?

you kind of have to post your diet so people on here can verify if it is actually any good.



what do u mean ?

mainly it seems like you are jumping right into overtraining running everyday is pretty much ridiculous i know because ive done things like that and its a serious toll on your body in long periods of time also you really dont need all that much cardio to be succesful in fat loss as much as you need a good diet with a correct defecit..

course now all the people who acually know what there talking about can chime in

 

[Ventil]

Hey thanks for the reply.

In the mornings I generally have about 2 eggs on toast.

Then a snack around 10am which normally consists of some fruit (apple/pear/etc).

Around 12:30-1pm is lunch, chicken salad sandwich everyday.

around 3:30-4pm a small snack maybe some fat free yoghurt or fruit.

7:30ish - dinner. can be a variety of anything, my family is health freak so its generally quite healthy.

and maybe fruit before bed or maybe not anything.

What would be the adequate start schedule then if everday is overtraining? just 3 maybe 4 times a week?

Hope that helps.
Thanks.

 

[D15BT]

Back when I first started my workouts I weighed about 280 and I worked out 6 days a week. It was full body workout every other day and some type of cardio 6 days a week for 30 minutes (not running) I used the machines. Sorry to say but 15 minutes of running wouldn't be considered a really endurance type of run, I would consider anything over 3 miles to be endurance. If you can do 3 miles in under 15 minutes then you dont need help . I would say your progress will be according to your diet and your exercise, what you put into it is what you will get out of it. I think its roughly 70% what you eat and 30% what u do in the gym. By just reading your short detailed diet it looks to me as if you dont get enough protein but thats just what I think...Wrangell might say otherwise . Keep shooting questions to us and we'll keep answering them.

P.S. Since any form of exercise burns calories not fat except HIIT targets sugars you cant do too much, but you don't want to waste your time either.