Best way to reduce body fat percentage?
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runsonmagic
Ostrich
I've heard a lot of people suggest fasted cardio on waking up, but a lot on this thread are saying no cardio. Why's that?
runsonmagic said:
the difference is the intensity.
doing light cardio (to keep a lower heart rate) for an extended time, like hiking for an hour
versus
running 5 miles
My understanding is that you want to keep your heart rate in the "fat burning" zone. Get a V02 max test and that should be able to tell you what your target heart rate range should be.
Robert Guiscard
Pigeon
runsonmagic said:
I think the theory is that low-intensity cardio is good for burning fat in the short term (i.e. while you're doing it) but can actually work against your fat loss efforts in the long term (it's catabolic, and will lower your metabolism.) So, the wisdom says to strength train and do HIIT.
General Mayhem
Kingfisher
When I was younger I could get away with just running to get me down to 8%.
Nowadays it takes more work. Right now I am lifting harder than ever. Not heavier. On top of that I've been fasting and running several miles in the evening.
I do a lot more dynamic stuff in the gym. Today I did a superset of deadlifts and box jumps, and after that a superset of hip thrusts and squat thrusters.
Make sure you are always sweating in the gym.
Workout harder, and eat less. Drink less if you can help it (I can't).
Nowadays it takes more work. Right now I am lifting harder than ever. Not heavier. On top of that I've been fasting and running several miles in the evening.
I do a lot more dynamic stuff in the gym. Today I did a superset of deadlifts and box jumps, and after that a superset of hip thrusts and squat thrusters.
Make sure you are always sweating in the gym.
Workout harder, and eat less. Drink less if you can help it (I can't).
Scesci
Robin
old thread but ive been getting some results with the following
(for extreme measures)
keto + IF + ECA + yolombine + betahistine
garlic extract,alpha lipoic acid,green tea extract, policosanol
double or triple water daily intake
work out fasted and wait for 2 hours before eating
drink 1,5 liters of frozen cold water at waking up, take cold showers regularly everyday (heat transfer is why Michael Phelps had a 12,000 calories diet without looking like a fat bloat, this is nasa research)
kettlebell swings are one of the best cardio out there
but don't bother with cardio if you can workout without resting between sets (be careful to not fuck your rotator cuff), supersets works very well, get your heart pumping some blood
do a lot of compound exercises, yates row's, pull downs, deadlifts
definitely not, this is from my own experience, i've wasted a lot on money with fast and slow digesting proteins,BCAA, eating every 3 hours, nowadays i just eat a huge plate of eggs, bacon, steak, garlic, brown beans and cabbage (i LOVE that shit with vinegar,salt and olive oil) once a day and voila, same muscle gain with great fat loss
not saying supplements are bullshit but i didn't see a difference without them, i'm still experimenting with fasting without bcaa's to see how it works out, this shit is very expensive in Brasil
you will lose some muscle mass if you're on keto, but its mostly water, when you carb up your body swells, i can't believe how much my chest and biceps just explode in size from night to day after carb refeeding
i never felt tired working out fasted, must be some problem with your insulin, sugar levels
keto again is what makes you very tired because of the lack of glycogen, my strenght didnt dropped on keto, but i would set to failure more early
my guess is that prolonged cardio releases too much cortisol, it will prevent muscle gain and fat loss, high intensity brief cardio is best if you are on ECA stack, you will sweat like a fatso climbing mount everest on all fours
staying 3 hours at the gym only lifting weights is not as damaging/catabolic as one hour of cardio (especially if fasted or after workout)
(for extreme measures)
keto + IF + ECA + yolombine + betahistine
garlic extract,alpha lipoic acid,green tea extract, policosanol
double or triple water daily intake
work out fasted and wait for 2 hours before eating
drink 1,5 liters of frozen cold water at waking up, take cold showers regularly everyday (heat transfer is why Michael Phelps had a 12,000 calories diet without looking like a fat bloat, this is nasa research)
kettlebell swings are one of the best cardio out there
but don't bother with cardio if you can workout without resting between sets (be careful to not fuck your rotator cuff), supersets works very well, get your heart pumping some blood
do a lot of compound exercises, yates row's, pull downs, deadlifts
calihunter said:
definitely not, this is from my own experience, i've wasted a lot on money with fast and slow digesting proteins,BCAA, eating every 3 hours, nowadays i just eat a huge plate of eggs, bacon, steak, garlic, brown beans and cabbage (i LOVE that shit with vinegar,salt and olive oil) once a day and voila, same muscle gain with great fat loss
not saying supplements are bullshit but i didn't see a difference without them, i'm still experimenting with fasting without bcaa's to see how it works out, this shit is very expensive in Brasil
you will lose some muscle mass if you're on keto, but its mostly water, when you carb up your body swells, i can't believe how much my chest and biceps just explode in size from night to day after carb refeeding
i never felt tired working out fasted, must be some problem with your insulin, sugar levels
keto again is what makes you very tired because of the lack of glycogen, my strenght didnt dropped on keto, but i would set to failure more early
runsonmagic said:
my guess is that prolonged cardio releases too much cortisol, it will prevent muscle gain and fat loss, high intensity brief cardio is best if you are on ECA stack, you will sweat like a fatso climbing mount everest on all fours
staying 3 hours at the gym only lifting weights is not as damaging/catabolic as one hour of cardio (especially if fasted or after workout)
Jazzman92
Robin
Walk on an empty stomach every morning.
keep your protein intake to your lean mass in pounds (basically your weight x (1 - bf%/100))
Eat lots of healthy fats
Find your BMR and add the calories you burn to it. If you eat that much you will maintain your weight. Eat about a 500-600 calorie deficit from that value
Manage your macros. I already mentioned protein but also stay aware of your fat and carb intake.
Do strength training 4-5 times per week
Drink lots of water
keep your protein intake to your lean mass in pounds (basically your weight x (1 - bf%/100))
Eat lots of healthy fats
Find your BMR and add the calories you burn to it. If you eat that much you will maintain your weight. Eat about a 500-600 calorie deficit from that value
Manage your macros. I already mentioned protein but also stay aware of your fat and carb intake.
Do strength training 4-5 times per week
Drink lots of water
I eat approximately 2700 calories a day, and have lost ~45lbs in just over a year.
My BW has dropped from 230# to 183#, and am on the verge of having a 6 pack (5'10").
I'm also much stronger. For example, on bench press I previously repped 225 @ 230BW. Now, I rep 265 @183BW.
I pretty much eat whatever I want, following a "flexible dieting" (AKA IIFYM) plan.
It's laid out pretty well here.
My BW has dropped from 230# to 183#, and am on the verge of having a 6 pack (5'10").
I'm also much stronger. For example, on bench press I previously repped 225 @ 230BW. Now, I rep 265 @183BW.
I pretty much eat whatever I want, following a "flexible dieting" (AKA IIFYM) plan.
It's laid out pretty well here.
PHC19 said:
I'm also following Jordan's recommendations but it's slow going. I've gone down to kcal = 12 x BW (lb.) and only lost about 1-2 lbs. in the last month.
Mongo
Robin
What I've found works well for me is to train and eat like an athlete. If I need to do conditioning work, I generally will run sprints or do metabolic conditioning with rope/farmers walks/sled pushes/kb swings. Basically I train to be strong and explosive with a gas tank to go all day. I eat fairly clean, enough to recover for the next workout but try not to overeat. And I make sure I get plenty of sleep. It's not complicated.
roberto said:
10% is good.
My take is that it takes a very different plan to get from 20% to 13-15%, then to get 13-15% to 10%. The former is achievable through calisthenics & low-carb easily, but the latter is a whole other animal.
I sure have got the will, but I need the correct plan.
How did you do it? Can you give a summary of the plan, say what you did in your first week to get going and what you do to keep at 10%?
-- training (how often, long, what kind)
-- food (amount of meals, type of meals)
-- supplements (what kinds? I use magnesium, fish oil, vitamin B, multivitamin, whey & BCAA)
-- sleep (7hrs, up at 6:00hrs)
-- tips & tricks
Surprised no one has mentioned carb cycling.
Carb Cycling Cliffs: Eat carbs on workout days, and little to none on non-workout days. Some people do a 'refeed' day where they eat carbs on a non-training day once every 7-10 days, I don't. Unless I lift in the morning, I get tired very easily during training if I haven't had carbs. I have about 500 calories of rice before a workout, and 500 after.
Cutting out milk and wheat can help too.
Carb Cycling Cliffs: Eat carbs on workout days, and little to none on non-workout days. Some people do a 'refeed' day where they eat carbs on a non-training day once every 7-10 days, I don't. Unless I lift in the morning, I get tired very easily during training if I haven't had carbs. I have about 500 calories of rice before a workout, and 500 after.
Cutting out milk and wheat can help too.
PHC19 said:
Yeah, but especially what worked for you specifically.
For example, I tend to get tired of eggs every morning or even 2+ times per week. So, I switched my breakfast more to a mix of forest fruits (strawberry, framboises, blueberries, etc), nuts (almonds, walnuts, pecan), Greek yoghurt, cinnamon, cacaopowder & some raw cacao. This made me decrease fat % even faster, while also enjoying breakfast a lot more. Whatever low-carbers say, I grow tired of a high-fat lifestyle all the time, I lose my lust for food; I stop enjoying it.
I'm sure a lot of guys have your own tricks to make a lifestyle change (such as paleo + crossfit) work for you. That's what I'm most interested in. Did you start doing new routines in the gym, good supplements, good meals that fit into the diet, etc.
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