Body Fat Percentage

Road work.

 

depends how hard you work, obviously fitness and the correct diet will help you on your way, but time wise it will all depend on how hard you work.

 

Maximum it is safe to lose is 2lbs per week.

Some of the advice here is bull****, long slow distance work is best for fat loss.

 

it depends, if your working out, some of the fat will turn into muscle, and then muscle weighs more than fat so you have to get your diet right, if you just working out and trying to lose fat and weight you proably wont have much protein in your diet so your going to be losing muscle aswell, and just keep the same body fat % so you have to have protein in your diet to even it out. do some research on it and look about on the diet sticky.

i'm sure someone will come on and give some more advice soon

 

This is wrong

Fat and muscle are two different things and cannot turn into each other

Burn fat by cardio such as long distance before breakfast also incorporate interval training throughout the week but the MOST IMPORTANT is diet eat clean

 

:rofl I hate it when people say that... seriously although this is a advise fprum, if you don't actually no about the subject don't even bother.

 

Why before breakfast?

 

your body is in a better position to burn fat because you have a lower insulin level which means fat is used over glucose for energy

edit: im not professing to be an expert, it seems to work for me anyway

 

Somewhat true...after sleeping for so long the glucose/glycogen levels in your muscles is significantly lower so you get to the fat stores sooner because your body will always use the most easily accessible energy source first (glycogen). If your doing this to only lose weight then it is one strategy that will work pretty well, especially at first. Something like this is better to phase in and out of your training so your bodies metabolism doesnt slow down, and it will (if carried on for a while), since it knows your going to exercise when youve got nothing to fuel you, so it will conserve the rest of the time.

 

http://www.cbass.com/FATBURN.HTM

http://www.squidoo.com/tabatatraining

^ Read those links


Now I'm not trashing on long, slow steady workouts, but if you're working at a moderate intensity, be sure to include frequent bursts of high intensity.

The fat burning zone is a myth. It is true that at that level, your ratio of fat being burned is higher, but it doesn't take into account total calories burned, which would be much higher for high intensity training.

Also, there's "EPOC" excess post excercise oxygen consumption-calories continuing to be burned way after excercise is over. This occurs only with high intensity training.


Now the fat loss is not the only benefit with Tabata training. The best thing about it is how it increases your VO2 max. It has done wonders for my anaerobic fitness which of course is extremely important in boxing.


Anyone can do 12 rounds, if you're only throwing 30 punches a round. When you're forced to fight at a crazy pace, given no time to breath, your steady training will not help.

Sprinting 20 seconds followed by a 10 second rest, and repeated 7 times will help. Or of course any other compound excercise that does not require super strict form for safety (deadlifts are out of the question).

Make sure your 10 second rest period is active rest, not stopping completely. The cool down is very important with this too.

and of course, nutrition is very important.

I'm not an expert, far from it, but I have done a course is nutrition and personal training, and I'm speaking from experience about the Tabata training. It is very advanced though so defo go through it with your trainer to see if it's suitable.

 

Jesus turned water into wine as well you know. Honestly the advice in this forum is priceless.

 

Old wives tale mate. Working out on an empty stomach is stupid. You dont drive a car without petrol. The body responds far better with at least some "good" carbs at least 30 minutes to an hour before a workout.

 

Bingo. All these opinions and im guessing some here havent worked out a day in their lives.