Losing Body fat

H

hobnob

0
Basically, ive been at the gym for 7 months now, ive gained a fair bit of muscle, and would now like to tone, and become defined in the abdominal area, im basically just wondering on the best way to lose body fat. And how to succeed best in gaining good abs.

At the moment i do a 2mile run everyday, and work on my arms etc, and do 50 sit ups every morning. Which is the best way of losing body fat and basically toning up.

P.s Sorry if wrong forum :S.

Thanks.
 
no one is fat

;)
my name is chloe,
and i think no one is fat! And why are yous saying that? i need to less wight because my flab hangs over my trousers that is why i am going to less some wight but not alots.
if any one wonts to talk to me e-mail me one chloemarsh15@hotmail.co.uk
and i will be glad to help and talk to you hear from yous soon chloe x x
AND REMREBER NO ONE IS FAT!
 
Do you do arms every day? What is your diet like? I'm sure we'll all be able to help more with some more specifics. Until then though, Trainer Lynn has these five tips for fat loss and they're all good tips:

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.
 
I do my arms different days, like my shoulders and triceps, back and biceps etc. Not really sure of what to eat diet wise, and which is the best form of cardio for losin body fat.

chloe, im not saying anyone is fat, im just askin how to lose body fat, cause i wanna tone up alot more :p

Thanks for your replies.
 
Chloe...do you live in the U.S.? LOTS of people in the U.S. are fat unfortunately. It's really sad.

hobnob,
i like running. I see the most results from it but really any cardio is good. If you've been running consistently add some intervals into your runs. Jog for 5 minutes and then RUN for 1 minute (sprint if you can), jog for 2 minutes, and RUN for 1 minute, repeat. That will shock your body into losing a little more fat.

I would also make sure you do some lower body weight training.

For diet, just eat good "clean" foods. Here's an example:
breakfast at 6 AM: 3 egg whites, 1 egg yolk, and 1/2 cup of oatmeal
snack at 9 AM: cottage cheese and a pear
lunch at 12: 4 oz chicken breast, 1/2 cup of broccoli, whole wheat pita
snack at 3 PM: string cheese and an apple
Dinner at 6 PM: 4 oz of halibut, 1/2 cup of brown rice, 1/2 cup of green beans
Snack before bed: protein shake

That's how I try to eat anyway. The things sound bland here but you can season them and add salsa and whatever. That's just an example...there are many other choices. If you need more options, let me know!
 
hi hobnob,

The best way to lose body fat is weight training. Why? Because weight training stimulates the tissue that burns the most fat i.e. the muscle. Weight training also helps increase the production of fat-burning hormones like testosterone.

Since your goal is to lose body fat, keep your cardio low-intensity. Why? Because your heart rate during cardio exercise should be between 50% and 70% of your maximum heart rate. When you do high-intensity cardio exercise, your heart rate would likely exceed 70%, and then gradually you start relying on glucose metabolism as your source of energy instead of body fat. So you end up burning very little fat. If you are very well conditioned, you might decide to keep doing high-intensity.

And a little caution about sit-ups here: Sit-ups can cause very serious injuries. So I really wonder why it keeps being recommended by 'experts' :confused: Some of the problems associated with sit-ups are strained lower back, lumbar injuries, tension on your hip flexors instead of your abdominal section etc etc. One of your goals should be to stay as far away from injuries as possible. If you have a well-developed midsection, you might consider continuing with your sit-ups. If not, discontinuing it might well be a wise step to take:)
 
Not sure I agree with everything posted above.

To lose body fat from your stomach... you need to reduce overall body fat. Teresand77 already provided my 5 tips to fat loss (thank you, Teresand77!!).

It really is as simple as following those tips. There are better exercises than the sit up. And you should not work abs everyday. That's counter-productive to your goals.
 
Lynn, it would be nice if you post what exactly you do not agree with. However, if it's the info concerning low-intensity and high-intensity cardio, below is my reply to one of your post in reply to mine. Please tell me what you think.

base007 said:
Lynn, thanks for showing interest. It is quite understandable that you don't agree with me 100%. While I'm not a trainer myself, I would say I have done quite a lot of research on these issues. I don't know the half that you are not sure about but I guess it's the one that has to do with the advantages of low-intensity cardio over high-intensity cardio. I did not get all of that info from Tom's book, but I got it from various researches I made among which is someone Tom has a lot of regards for - David Grisaffi. You can confirm Tom's high regards for him in this interview:

(it's really an interest read -- so by all means, enjoy it!:) )

I'm not here to promote David Grisaffi, but I dare say I have a lot of respect for him too. When you subscribe to his newsletter, you would get a report that I guess would be enough proof about the issues I raised here (you can unsubscribe immediately after if you so wish). If you are still unsatisfied (and I really think you won't be considering that we are talking about David Grisaffi), I would be glad to provide further proof.

Hope I've cleared myself. :) If anyone is still not satisfied, please post it here and let's talk some more.
Click to expand...
 
You must log in or register to reply here.
Back
Top