Body Fat Percentage

Wow. So much bull**** advice in one thread...

 

Agreed. But there are alot of myths about weight loss and theyre hard to get out of peoples heads since theyve heard them from "credible" sources numerous times, but without a solid knowlege of physiology it makes it hard to know precisely what they mean and what bits of information they choose to leave out or ignore.

 

Food management is important. Each individual is different. A person can cut 500cals a day from what is normally eaten and still not lose fat/weight. A sports nutrition specialist can work out a person's daily requirements based on that person's level of daily activity and the person's goals. If you don't have someone in the gym who can do this you might be able to find a sports nutrition specialist locally who can. There are good books on sports nutrition that can give you a guide if can't get any professional advice.

Fat/weight loss isn't linear. A person might not see the scales move for a couple of weeks and adjust the diet to severely causing loss of strength and stamina. The training a person does to achieve the goal depends on the individual. Long, slow cardio, tabata, circuits etc can all work effectively. Unless the food management plan is in place then regardless of the exercise choice the desired results might not be achieved.

Good, accurate, scales are a must. It might be worth thinking about staying close to the target weight regularly in order to avoid having to diet to severly next time.

 

atsch

 

I personally don't advise with the training before breakfast. I cannot function anywhere near my optimum threshold/performance with an empty stomach. Therefore creating worse technique, lessened endurance, risk of injury goes up, training morale goes down. ugh! You're really hitting an exercise for something you won't encounter in the ring.

Idealy you need to balance out your meals in small frequent portions of about 6 meals of the right foods to keep up a steady stream of energy(as opposed to 3 large meals that leaves you with excess). You have to be smart in choosing what kind of food affects your next move.

Carbs and sugars(this can include fructose) are high energy foods that are useful before and after training. Carbs release usable energy slowly so you have to prepare for them to be transferred well before training(low gi foods take abour 3-4 hours, hi gi 1-2hrs). It'll be transferred firstly into Glucose then into Glycogen stays in your liver and muscles for a little less than 10 hours before being transported into fat. Fruit and sweets can be eaten shortly before training as sugars provide a short hit of glucose.

You want to eat your meats, fats and veggies in recovery time after training to aid the rebuilding of your depleted systems with the protien, vitamins and minerals that you body gets out of them. You also want carbs after your workout aswell as before because they say that your body best replenishes the glycogen tanks after you've spent it.

Food is a function, you'll want a deficit but don't worry too much about that because trust me, If you're sticking to small portions of the right food with a good run, boxing or a good session in a pool burning those tanks. You will lose weight gaurenteed. My problem is trying to keep my muscle right now, its getting away from me.

With exercise, you burn more fat energy supply in short long activities thats true but if you do harder more intense activities you use burn more overall calories therefore more fat. So thats more advisable. Do both if you want.

This is basic and im not a pro but but hope its useful.

 

http://www.brianmac.co.uk/predictrdee.htm
This is a resting daily energy expenditure calculator. Put in your info and it will tell you how many calories you burn a day before any exercise.

 

Thats why you exercise, to keep the metabolism fast. The metabolism isn't about how much calories you eat or how many times a day you eat, but about how active you are. If you keep training you will keep losing weight and the amount you eat only controls the speed of that process. If he has a high body fat percentage then he probably needs to lose a massive amount of weight quickly, and yes he will build it back afterwards but if he keeps training it will come back as muscle.

I'm all for the shock routines. When you put your body into the starvation mode, yes if you don't ever exercise while in that mode then eventually over a period of about a month your metabolism will slow down. This is why they say diet and exercise is the key rather than just diet. Exercise speeds up the metabolism and diet puts the body in starvation mode so the key is to exercise while in starvation mode to burn fat. The body is usually in that mode every morning so yes after not eating for 8 to 14 hours is the perfect time to go for a jog.

 

Thats not true. The body burns at worst 50% muscle and 50% fat. The body is not going to burn pure muscle unless you are like Roy Jones and already in the single digits of body fat percentage. For most people the body can burn fat at the pace it needs the energy, this is also based on the amount of exercise you do so if you lift weights your testosterone levels will be too high to burn muscle and you burn even more fat. This is why weight lifting burns fat.

And yes I'm proposing muscle catabolism, thats part of the fat burning process. Nobody burns 100% fat. If hes of a high body fat percentage it could take him years to do it the slow way, what if hes at 20% bodyfat and he needs to get down to 12% in 6 months? My methods could guarantee that while your methods might or might not work depending on many factors including his genes. Basically if you exercise on an empty stomach early in the morning it wont matter what kinda genes you have or what body fat percentage you have, but if you try doing it the slow way, if the person already has over 20% bodyfat they probably don't have the sort of genes to burn it without doing something drastic.

For some people its easier to gain weight than to lose it, and for some people its easier to lose weight than to gain it. Depending on what sorta person you are should decide how you go about it, as both methods are guaranteed to work the only difference will be the speed. If you lose weight quick you do lose muscle but for naturally big individuals if they are trying to go from say 168 to 140lbs at 5ft8 thats going to take burning some muscle. It's better to get it over with and burn it quick rather than drag it out, unless you are old and worry you'll end up like Roy Jones.

 

Everyone is saying the same thing, consume less calories and exercise. Thats basically the key to weight control and the other advice is just the style which some of us like to do it.

 

Basically...

Calories Out > Calories In = Weight Loss

Creating a calorie deficit is fundamental to weight loss. Eat below your maintenance, do cardio or both if you wish. Keep protein levels high e.g. 1gram per lb lean mass, lift heavy as possible to reduce muscle loss whilst cutting.

 

How is swimming for body fat reduction?

 

Burns around 500-600 calories an hour of swimming at a moderate pace, pretty good.

 

why skip breakfast, that would slow your metabolism especially not eating since the night before all the way until lunch time the next day with an intense exercise in the morning, that doesnt seem good.

You should eat more often to keep your metabolism up, weights too as they keep your metabolism up.

 

you think badmigton is a good way to sweat.

 

it's 90% nutrition bro. Cut out sugar and shitty refined carbs (white rice, white bread, etc.) and you'll be ok.

Take it from me though bro, you don't want to lose weight too fast. If you lose weight too fast, you may end up with loose skin. My skin is looser than it should be due to rapid weight loss. I wish I knew this **** ten years ago..