Time to get un-fat

ignore the load of bs thats been posted in here (there is some good stuff but also a load of crap)

The below shit works, I personally lost 26kgs this year doing the below and hell yes you'll see a flog and associated products soon :338:


In a nutshell
Eat meat, vegetables, nuts and seeds, some fruit, very little starch and no sugar. Do very high intensity exercise for 15-30 mins 3-4 times a week and rest when your fucked. No gym required, no weights or equipment required just a desire to get fit and lose weight and yes the exercise should fucking hurt.
Do NOT eat wheat, rice, potatoes or any artificial shite and that includes diet fucking anything
END OF.

see these guys (and no i dont make shit for pointing you to these guys although i fucking should!)

Circuit Training Workouts & Strength Training For Fat Loss & Muscle Building | Gym Junkies

Conditioning Research

Mark's Daily Apple

if you want to supplement take a general multi vitamin, omega3 or fish oil and 5000iu of vitamin d3 a day. Protein shakes are acceptable but make sure its a sugar free version.

anyone who wants to argue that this shit doesnt works can fuck off and visit here PubMed home now try find any evidence for your shitty advice in there.
 


dreamache said:
certified fitness asshole here..

Here is how you lose weight, maintain, or gain weight:


1. Find your BMR (Basal Metabolic Rate). There are calculations out there, google it. Your BMR is how many calories your body burns per day in and of itself through the various involuntary functions that occur. (Heart beating, brain functions, digestive functions etc..)

2. Once you know your "rough" BMR, you have your starting point for whatever your goal is. Let's say for example your BMR is 2,200 calories and you want to lose fat.

It's calories in vs. calories out (it always is regardless of goal)

Calories out:
BMR (2,200 Calories)
Voluntary physical action (up to you, the more active like through exercise, the more calories). Let's say you're mostly sedentary behind the computer but you work your ass off in the gym with resistance training and cardio training, and burn 600 calories.

Total daily caloric expenditure = 2,800 Calories Out

Calories in:
The food you consume. This is again up to you. Let's say your goal is to lose 2 lbs a week. Since there are 3,500 calories in 1 lb of fat, you need 7,000 calories LESS per week to lose 2 lbs. So, we take 7,000 divide it by 7 Days (1,000 calories LESS than the 2,800 calories you burned).

You need to consume 1,800 calories for your diet assuming your BMR is 2.2k and you burn 600 calories in order to lose 2 lbs a week.

It's simple math. If you want to gain weight, you consume MORE than 2,800 calories.


Now most people don't need to bother with the specifics like BMR, but the above example is how it all works. And of course there are little tricks here n' there to play around with those numbers and influence goals..

For instance, doing resistance training (freeweights/machine resistance) will increase your BMR because it builds muscle, and muscle requires more calories than to operate/maintain/function. This helps you burn fat through a higher BMR.

Eating more frequently also raises your BMR. 5-6 smaller portioned meals makes your digestive system work more throughout the day, which raises your BMR, thus resulting in fat loss.


Bottom line is, is just stay away from foods that you know are bad most of the time. Drink a lot of water. Workout on a regular basis with both resistance training and cardio training. Do those few things consistently, and you'll reach your goal(s).
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Good stuff mang
 
Deliguy said:
Some truths about dieting:
1) it's worthless without exercise.
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Yeah as Turbo said that's not true. Weight loss is consuming less calories than you burn. Exercise helps by burning calories and is generally good for you, but you can just eat less food instead.

3) if you're eating less you're doing it wrong
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That's just not right lol.

4) if you're cutting out entire food groups you're doing it wrong.
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That one is pretty much right (ie don't cut carbs). You're going to lose your 10-15lbs before Christmas yeah, but you'll gain it all back in a week once you eat normally again. You don't need to cut carbs, you need to eat healthy and cut your general caloric intake. Exercise helps too.
 
SUP3RNOVA said:
Yeah as Turbo said that's not true. Weight loss is consuming less calories than you burn. Exercise helps by burning calories and is generally good for you, but you can just eat less food instead
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correct, people can easily lose weight from diet changes alone..

in fact, let's say there are 2 cloned people with every aspect of their life exactly 100% of the same. they both eat the same amount of food, the only difference is is clone A consumes that food over 6 meals instead of the 3 meals that clone B consumes..

Clone A will have less bodyfat in time due to a higher BMR from eating more frequent meals. ;)
 
dreamache said:
correct, people can easily lose weight from diet changes alone..

in fact, let's say there are 2 cloned people with every aspect of their life exactly 100% of the same. they both eat the same amount of food, the only difference is is clone A consumes that food over 6 meals instead of the 3 meals that clone B consumes..

Clone A will have less bodyfat in time due to a higher BMR from eating more frequent meals. ;)
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utter bullshit

Effect of the pattern of food intake on human ener... [Br J Nutr. 1993] - PubMed result

"The pattern of food intake can affect the regulation of body weight and lipogenesis. We studied the effect of meal frequency on human energy expenditure (EE) and its components. During 1 week ten male adults (age 25-61 years, body mass index 20.7-30.4 kg/m2) were fed to energy balance at two meals/d (gorging pattern) and during another week at seven meals/d (nibbling pattern). For the first 6 d of each week the food was provided at home, followed by a 36 h stay in a respiration chamber. O2 consumption and CO2 production (and hence EE) were calculated over 24 h. EE in free-living conditions was measured over the 2 weeks with doubly-labelled water (average daily metabolic rate, ADMR). The three major components of ADMR are basal metabolic rate (BMR), diet-induced thermogenesis (DIT) and EE for physical activity (ACT). There was no significant effect of meal frequency on 24 h EE or ADMR. Furthermore, BMR and ACT did not differ between the two patterns. DIT was significantly elevated in the gorging pattern, but this effect was neutralized by correction for the relevant time interval. With the method used for determination of DIT no significant effect of meal frequency on the contribution of DIT to ADMR could be demonstrated."


http://www.ncbi.nlm.nih.gov/pubmed/...nkpos=1&log$=relatedarticles&logdbfrom=pubmed

"A study was conducted to investigate the effect of feeding frequency on the rate and composition of weight loss and 24 h energy metabolism in moderately obese women on a 1000 kcal/day diet. During four consecutive weeks fourteen female adults (age 20-58 years, BMI 25.4-34.9 kg/m2) restricted their food intake to 1000 kcal/day. Seven subjects consumed the diet in two meals daily (gorging pattern), the others consumed the diet in three to five meals (nibbling pattern). Body mass and body composition, obtained by deuterium dilution, were measured at the start of the experiment and after two and four weeks of dieting. Sleeping metabolic rate (SMR) was measured at the same time intervals using a respiration chamber. At the end of the experiment 24 h energy expenditure (24 h EE) and diet-induced thermogenesis (DIT) were assessed by a 36 h stay in the respiration chamber. There was no significant effect of the feeding frequency on the rate of weight loss, fat mass loss or fat-free mass loss. Furthermore, fat mass and fat-free mass contributed equally to weight loss in subjects on both gorging and nibbling diet. Feeding frequency had no significant effect on SMR after two or four weeks of dieting. The decrease in SMR after four weeks was significantly greater in subjects on the nibbling diet. 24 h EE and DIT were not significantly different between the two feeding regimens.
 
check out p90x. You can get it on any torrent site. Its the real deal and as long as you dont dramatically increase your eating, its basically impossible not to lose weight.
 
farking said:
how much do you way there fatty? I weight about a fat-shit 218 right now. 6 feet tall.

if I could just cut out the copious amounts of beer, which lead to pizza and other shiz, I'd be under a deuce in no time
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actually I'm about 215-220, at 5'11", so I want to get down to around 170 eventually
 
itt: nobody has any clue on fat loss
ye mad brahs?

1) eat 500 calories less than maintenance
2) eat 1g of protein per lean pound of mass
3) lift heavy
 
trip report: 5.5 lbs since Monday, so 4 full days up to this morning, probably mostly water weight so far, but not complaining as long as it keeps up.
 
Hey papa, I was kind of in the same boat as you...sorta. I started getting a
bit of fat due to sitting on the computer and eating junk food.

Here's what I did to turn all of that around and turn into the sexy beast as
I am today:

1. Buy a gym membership at LA Fitness

a. Bike for 15 minutes on one of their machines, run for 10 minutes, and lift
weights. I usually change up the weightlifting by doing chest/tricep one
day, back/biceps another day, etc. I do this twice a day...morning and night.

b. Take up another activity like breakdancing or capoeira, it helps a lot IMO.

2. Diet and eating "right"

a. I avoid all soda and candy. Anything that you think has unnecessary
sugar just don't touch it...like vitamin water. Just drink regular water, why
spend the extra $1 for something that tastes like crap anyways?

b. Eat mainly lean meats like chicken or seafood. For breakfast I have a
bowl of cereal, two hours later I eat something else like a sandwich, then
something else two hours later. I just repeat this over and over. I don't
ever really get full whenever I eat, but I eat until I feel it's enough then
I just drink an assload of water.

Pretty much sums it up I guess. I think it's time to package all of this up
and turn it into a rebill. Cool thing is it actually works.
 
dude you should try to get the insanity by beachbody videos or p90x,

I just started doing insanity and the weight is coming off. The workout is super tough though.
 
this was my first attempt at cutting fat a year ago. first 2 weeks sucked but then it wasn't tough from then on.. i'm 210 now and today just put up my best 1 rep max on flat barbell press (345 lbs :P), about to start cutting again in 3 weeks and then start training for my first marathon. i'm back and forth between powerlifting and distance running, keeps things interesting.

19_1233210468_1_full.jpg
 
dreamache said:
this was my first attempt at cutting fat a year ago. first 2 weeks sucked but then it wasn't tough from then on.. i'm 210 now and today just put up my best 1 rep max on flat barbell press (345 lbs :P), about to start cutting again in 3 weeks and then start training for my first marathon. i'm back and forth between powerlifting and distance running, keeps things interesting.

19_1233210468_1_full.jpg
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lulz. you do know half of wickedfire will be using you on their muscle flogs. you'll be as big as kevin hoeffer!

EDIT: That's a serious 1 rep max, how long you been training? My best is 80kg on the dumbbells for one rep. :-(

Affiliati said:
props for the epic old school bodybuilding.com forum meme.
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aware. what a timekill, that forum, great craic though.
 
harrymouni said:
lulz. you do know half of wickedfire will be using you on their muscle flogs. you'll be as big as kevin hoeffer!

EDIT: That's a serious 1 rep max, how long you been training? My best is 80kg on the dumbbells for one rep. :-(
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lol.

Been training for years, but never very serious except for the last year. I've been doing a 5x5 linear powerlifting routine. Been 6 weeks into it, went from a 305 1rm, to 345.. works very well.
 
johnysc430 said:
dude you should try to get the insanity by beachbody videos or p90x,

I just started doing insanity and the weight is coming off. The workout is super tough though.
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yeah I've heard p90x actually works really well, but will kick your ass
 
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