Please help with fat loss advice
|Dec 13, 2011 7:49am||
I want to lose fat (around my stomach and backside) and to build lean muscle but in all honesty I dont know where to start.
I am resonably active I do jujitsu 3 days a week and have started doing weights on the days between.
If anyone can start pointing me in the right direction that would be great.
Among the numerus questions floating around my head are:
Am I better cutting carbs or fat or both?
What is the best way to measure body fat?
Should I take protein powders (as my protein intake is very low)
Any encouragement and advice would be greatly appreciated
|Dec 14, 2011 5:32am||
First thing, drink enough water throughout the day. The whole “8 glasses a day” is good but do not consume it all at once. Gradual, throughout the day.
You are active, never cut carbs…and don’t think of carbs as just bread products. You get carbs from some meats, veggies, and most definitely fruit. Protein powders I say is a must. It’s supplemental so don’t solely use it as your only protein source, but it is very beneficial, especially if you do anything active.
|Dec 14, 2011 6:46am||
Glad to hear you’re active, that’s half the battle. Here’s my $.02
1. You can’t ‘spot reduce’ your fat on your stomach/backside. Your body will lose weight wherever it wants to – it’s sad, but the truth. I cry too :)
2. Don’t cut carbs or fat, cut calories! Carbs aren’t an enemy! Good carbs are good carbs, and crappy carbs are crappy carbs. Try to find a balance of macros that works for you. Personally, I try to eat 50% of my calories from protein, but that rarely happens.
3. The best (most exact) way to measure body fat is a water displacement test. Not many places do that. Instead, your gym may offer a skinfold caliper measurement or a electrical resistance thingy test (not sure what it’s called). Both are easy, but not 100% accurate. Neither are a bad option though. Personally, I usually keep an eye on 1. the way my clothes feel 2. the scale. I know the scale isn’t a great measurement tool BY FAR because our weight fluctuates so much throughout the day/week/month. But, it’s easy to use and gives a good rough idea of trends.
3. I use protein powders because they’re a great way to get more protein. I’ve found that eating more protein helps me stay full longer. So if I have a choice between a 200 calorie carb snack or 200 calorie protein shake, I pick the shake because I won’t “crash” from it and because it’ll keep me full longer.
Again, welcome! Slow and steady wins the race!
|Dec 15, 2011 3:37am||
I think if fat loss is your goal, you need to look at what you are eating (like most of us). Exercise is grat, but I honestly think 75% of it has to do with what goes in.
Try to get good sources of protein (mainly meats/eggs)with all meals, try to get some veggies and good fats with all meals also. Try to use real food carbs such as sweet potato, yam, beans, and peas in place of processed carbs such as bread, crackers, pasta, pretzels, chips, cereals, granola, granola bars, etc.
|Dec 17, 2011 4:02pm||
This is really very good that you are careful about your health. Try to eat low calorie food and another but most important thing is to do the exercise at early morning which will help you to reduce the weight and will also make you fit.
|Dec 17, 2011 7:02pm||
Enjoy meat, chicken, fish, egg whites. You should raise your protein intake that way, except if you’re vegan then you might have harder time reaching higher protein intake.
I think your weight compared to height is great, but try to weight-lift, run to cut the rest of your fat. If you want a short-cut and your 100% healthy, try Lipo-6 (normal one, not 6X nor Black).
But I think using your current body fat for building muscles would be the greatest idea as you’re not fat according to your height.
|Dec 21, 2011 4:43pm||
This is not very difficult that most of people think to lose their calories and fats, you can get rid of your fats by concentration to your daily diet and nutrition ….