Burning Fat

Hey all.

I am basically pissed off. I really dont know how to burn fat. I am 18 years old, 5'7"ish and weigh 185 lbs!

I am short and fat to say the least.

I have been going to the gym for nearly three months now. I have not seen any progress. I have got to the point where i am seriously eating like... nothing everyday.

^ I know that is unhealthy so i need someone to tell me how to get thin, if that means stop weightlifting and maybe losing some muscle, i am fine with that.

I really dont care about muscle atm, i just really want to get thin. Can someone maybe give me a diet plan and or training method?

Thanks a ton,
Steve

Dude you're the same size as me!

Fat burning is done by expending more calories than you consume, therefore if you would burn away glycogen by being in a calorie deficient, your body would use fat as it's source of energy, if you burn 500 calories less than you consume, then you're entitled to lose 1 lb of fat per week, 500 calories below maintenance and 200 burned via cardio puts you at 1 lb of fat burned every 5 days.

There are calorie maintenance calculators available on the site.

Personal Trainer/Nutrition Consultant

Thank you very much for the response! Its funny we are the same size haha. Being short and portly sucks hahaha, then again im guessing most of your weight is due to muscle. I have started to cut down on eating, biggest meal in the morning followed by a small healthy dinner at night. I have also started running instead of just straight weight training.

I have also heard about something called the raw diet. You eat fruits, vegetables, and different nuts(hahaha he said eat nuts, yeah....). I heard it was supposed to be very healthy for you and help you lose weight quick. Though, i still want to gain muscle mass as well, so im not to sure about the protein content of this diet.

Any confirmation about this diet would be nice. Also some fat burning excercises would be helpful as well.

Thanks,
Steve

That diet sounds fine, eat a lot of fruits, veggies and protein. Do forms of cardio to see which one your body responds better to, run on an emtpy stomach, etc.

When I cut, my diet will consist actually of nothing but fruits, veggies, whey, chicken, eggs and tuna.

Personal Trainer/Nutrition Consultant

Thanks again for the response,

I just started this diet. I currently dont have any whey protein but i guess i could order some. I have no-xplode just for the extra kick before work out, it seems to be working energy wise, however, im not sure thats the supp i need at the moment.

If i was to start jump roping, how long should i do it to get a good cardio workout?

Sorry, im new here, what exactly does cut mean?

Also, im sure there are threads on the forums about this, but i guess it wouldnt hurt to ask as i am already typing it, Is there a good way to burn fat while also gaining muscle?

Thanks Again,
Steve

If you're a newbie, you'll most likely build muscle and burn fat as a bonus as you first start training. As you advance, the further you advance the less likely it becomes possible. Muscle increases your body's ability to burn fat by producing more muscle and therefore enhancing metabolism.

Just stick with a solid compound program, eat veggies, fruits and protein. Do various forms of cardio, uphill sprints, bicycling, jump roping can be good, etc.

Burning fat requires that your body be at catabolic state, where catabolism is occurring and your body is using it's reserves. If you keep your protein intake ideal, it's not likely much muscle will be lost unless of course you're losing a whole lot of fat at one time.

Have a read at push/pull/legs, it's a well-balanced routine newbies respond phenomenally from. I gained a good 20 pounds while on this routine, I acknowledge that most of it was diet, but this routine allowed me to stick to the basic compound vertical/horizontal pushes and pulls, squats and deadlifts and therefore allowed me utilize nearly every muscle in my body and develop an appropriate frame.

Personal Trainer/Nutrition Consultant

Sounds pretty good, ill look that up.

Fat is a problem for me in part because of my slow metabolism, so hopefully the extra cardio and healthy diet will speed it up.

Thanks,
Steve

The benefit of push/pull/legs is the balance it gives the exercises. For example, you educate the primary motions/movements of the body by generating force in those movements and therefore when you do those movements in everyday life, you'll gain functional strength and be able to use those forces more efficiently. Hence the point of strength training- generating force in the body's primary motions.

Example, push/pull/legs allows you to use the horizontal push and pull, vertical push and pull, the squat and deadlift. Therefore, you're eating each section of the body necessary to overload several muscle groups in one workout. You use compound movements therefore it allows you to overload multiple muscle groups at one time for a superior workout.

I don't like the original 3 day push, pull, legs, I much prefer the 4 day version, but it's up to you ;-).

Day 1- Heavy Push
Bench Press: 5 x 5
OH Press: 5 x 5
Weighted Dips: 5 x 5
Weighted Sit Ups: 3 x 20

Day 3- Light Pull
Deadlift: 3 x 10
BO Row: 3 x 10
Pullup/Pulldown: 3 x 10
DB Curls: 3 x 10

Day 4- Light Push
Bench Press: 3 x 10
Incline Bench Press or OH Press: 3 x 10
Decline Bench Press or Dips: 3 x 10
Hanging Leg Raises: 2 x 15

Day 5- Heavy Pull & Legs
Squat: 5 x 5
Barbell Row: 5 x 5
Pullup: 5 x 5
Chins: 5 x 5

Awesome routine overall.

Personal Trainer/Nutrition Consultant

I saw a different 6-day routine, not sure which is better. Is it better to let the body rest longer or should i try and push for only 1 day of rest per week. This is also taking into count that i dont have whey protein to rebuild my muscles faster.

Steve

Six days per week is merely too much, even for a professional bodybuilder. Your typical beginner responds better from less, you'll hear a lot of guys on this forum interpret the words "less is more for beginners" that is 100% valid.

I've been on six day splits to two day full body routines, I promise you, as a beginner you'll gain more hypertrophy and strength sticking to 3-4 days per week weight training and allow your body sufficient recovery periods. If you train six days per week, you'll be most likely exhausting your muscles.

Master compound movements, nutrition and progressive resistance as a beginner, you'll do fine.

Personal Trainer/Nutrition Consultant

Thanks for the confirmation.

I can now begin on my REAL workouts hahaha.

Also, because of my weight i dont think i will be able to accomplish the pull-ups/chins, is there an alternate workout that i could start to build my way toward pull-ups/chins?


-Steve

I have also heard about something called the raw diet. You eat fruits, vegetables, and different nuts(hahaha he said eat nuts, yeah....). I heard it was supposed to be very healthy for you and help you lose weight quick. Though, i still want to gain muscle mass as well, so im not to sure about the protein content of this diet.

MVP took care of your training, however I don't think he understood what you were talking about, when it came to the diet you wanted to do.

No, the raw diet is NOT for you... If it is what I believe it to be. 1 there is almost no protein in this diet, it is not for anyone working out with weights... 2, the diet is no joke, you have to making eating your life (more so than what we do here), it centers around eating only fruits vegetables and nuts, nothing you eat can be cooked, the volume of food you need to eat to maintain proper nutrition is astronomical. 

I know someone who has eaten this way, not to lose weight but purely for health and moral standards he was and is a vegan to begin with. He is a good vegan, the type very interested in whole and complete nutrition. he takes his eating seriously, and does everything for a reason. He had a hard time maintaining this diet properly. he managed to get sick because of it... If his schedule strayed and he could not make his meals, he just couldn't eat anywhere, other than having a salad. It is very difficult to squeeze the necessary nutrition, by just eating raw foods, and vegetable shakes, and that truly is all you can eat, on a raw food diet.

He stopped because he did not have the time needed to prepare food, and even though when he was tight he felt the best he ever has, if he veered off he would get almost instantly sick, he also looked absolutely horrible.... if Liam can't pull it off, a strict and serious vegan of 12+ years...

you need to read this http://www.discussbodyb...11175&mpage=1#111175

that is more like how you should be eating.

thehardway
MVP took care of your training, however I don't think he understood what you were talking about, when it came to the diet you

Ah, thank you. I thought I saw protein in that message, evidently not!

Yeah man, you definitely need protein. Especially when cutting, it's what is going to allow you to hold onto the muscle mass you're expecting to keep.

Personal Trainer/Nutrition Consultant

Oh wow that helps a lot as well :D

Thank you for that link

and I thought nuts contained protien! Actually they do. Quite a load.
But you cant eat them to the extent where they are suffient enough for you to build your body and they are EXPENSIVE in large quantities.
Other sources like milk chicken and tuna are needed to include variation and also make the dieting more fun.

Anbe Sivam. Period.

Thanks for the threads guys.. I have the same problem and I found this is very helpful...:)

Have a great exercise...

1) Eat more frequent/smaller portion meals.
2) Do intense interval exercises (sprints)
3) Cardio at least 5 times week

Tired Of NOT Getting Noticed?

http://www.musclemassbuilding101.com

another great way to diet is with a ketogenic diet.  i had great results on it.  in a nutshell you dont eat carbs for a week, instead you eat foods high in fat in protein, and then once a week you carb load to fuel your workouts for the week.  check out the "why you should be on keto" post.

also for the cardio do some HIIT for fat loss

HIIT in the morning on an empty stomach on non work out days, and HIIT after work outs on workout days.

Red PittBull's Log.

The forum is really so useful and informative, helpful for every one. Problem because of the fat is really becoming an major thing or issue for every one.
I too come across the problem the site http://www.real6packabs.com which my friend suggest helped me a lot and used to reduce the fat.



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1. fat is not as important as calories for controlling weight. Just make sure you’re eating healthy monounsaturated and poly-unsaturated fats instead of saturated and Trans fat. The less, the better. You should not be eating more than 20 grams of saturated fat per day.
2. Strength training which means weight training in the gym or at home at least 30mins, 2 x per week. Muscle helps speed your metabolism since it requires 50 calories a day just to support a pound of muscle.
3. Cut down on processed foods. Stick with all natural foods which have little added preservatives and chemicals. If you can’t find it in nature think twice before you eat it.
4. Cardio exercise do interval training on an exercise of your choice eg. running - warm-up 5mins then do 1min fast, 1min slow continously for 20mins.
5. Eat more. Yep you heard right. Instead of the 3 square meals a day, go for 6 micro meals to keep your metabolism geared up to burn and your insulin levels steady.
6. Aim to exercise at least 3-4 sessions per week, is beginning, 4-5 sessions per week is making a difference.
7. Eat more protein. Your body needs protein to support the muscle it has. Just make sure you’re sticking with quality proteins such as lean meats, fish, and poultry. Whey and Soy Proteins are also good choices. Stay away from meats with high saturated fats.
8. Do something fun and always think in terms of physical activity, ask yourself how can I be more active today?
9. Control your portions by eating low energy-density foods. Foods such as vegetables and fruits have low energy density which make them less likely to be overeaten. They are also packed with nutrients such as vitamins and minerals which ensure your metabolism has the resources to do its job more efficiently.
10. Don't cut out any one food group. You should be consuming carbohydrates, protein, and fat at every meal. This will keep you balanced.

Healthy Lifestyle

hi... it was a nice fabulous diet... i will also continue to take this diet... Thanks