fat burning diet

[vbplease]

I'd rather be a jacked and shredded 90kg at 6 ft tall, probably regarded as almost obese on the BMI radar, than a soft, skinny fat, 75kg weakling.

Just for looks?
I don't see any other purpose.. extra mass is a hindrance in most sports and life in general. The best example is cycling where the measure is watts/kg, and the changing physique of NRL players over the past 20yrs is another.. Why burdon yourself with extra kg's? It's not like there is a correlation with mass and strength.

 

[Ace in the Hole]

It's not like there is a correlation with mass and strength.

Are you serious?
They have weight classes in olympic lifting for this very reason.
Sure, a tiny 48kg Chinese woman can probably lift more weight than 95% of males double her weight.
But move up a few weight classes and the lightweights won't get near the heavy weights.

Strong is Strong.
Lightweights will never defeat heavyweights in terms of overall strength.

 

[vbplease]

The point I was making was the two aren’t categorically dependent – but you knew that already with the 48kg Chinese weight lifter. It’s all about training with neurological efficiency in mind to maximise watts/kg, i.e. power to weight ratio. Your Olympic lifting example is a good one – they train to minimise their weight and stay in the lowest possible weight division while maximising strength. It’s the way just about every sport is going..

A lighter power lifter is often stronger than a bigger bodybuilder.. the bodybuilder is training for other issues.. cough, insecurity, cough, vanity, cough

 

[redwing]

This wasn't a bad movie with its trials, triumphs, tears and tribulations

I want to look like that guy

Lose fat quicker by taking our special pills. Build more muscle faster by drinking our special formula. Target belly fat with our extreme exercise machine. Look sexier in weeks with our special diet.

Do these claims sound familiar?

The multibillion dollar supplement, diet and fitness equipment industry is driven by the promise of looking like the model in the ad if you buy their product. If it was so easy to look thin then why don't we look like fitness models?

Film maker Stuart MacDonald asked this question to IFBB PRO Jeff Willet, the guy in the ad on the left. He said "It's all a lie. They are selling an illusion."

To prove it, Stuart filmed the extreme lifestyle of a body builder / fitness model by becoming one himself. He even entered a bodybuilding contest to see if he could measure up! As the contest closes in, Stu's fat levels hover near 4-6% and he's still overweight. The pressure causes him to break down mentally, emotionally but somehow he presses on to win 2nd place in the Michigan State Bodybuilding Championships!

What is fascinating about this film is that it's also a teaching tool for anyone who truly wants to lose fat and learn what foods to eat to stay lean and healthy. Not only is this a fitness movie it's also motivational and will inspire you to reach farther than you ever thought you could.

I Want To Look Like That Guy pulls no punches, promises no quick solutions but delivers an honest look into how you would have to live day to day in order to look like a fitness model or bodybuilder.

 

[buzzlightyear]

......buzzlightyear what's your body fat percentage at now compared to when you posted this? Feeling fabulous?

After 5 weeks, weight is down 11.1kgs (103.4 to 92.3) & 9.5% body fat. (Started at 28.8% now 19.3%).

I would like to be 10% body fat. I am giving myself to Christmas.

 

[Mr. Fabulous]

Interval training such as sprint or fartlek is just as effective as long slow cardio if you are looking to burn fat (lose fat) and I would recommend a combo of the 2 in a program.

This. Although I wouldn't recommend doing long distance running. All that does is increase your hunger, making you want to eat more and damage your body. There is a very high rate of heart attacks and other related deaths among long distance runners, etc.

High intensity sprints are the ideal for losing weight. Look at hunter animals (such as tigers, lions, cheetahs, etc.). They do short bursts of sprinting, with long periods of doing absolutely nothing in between. All sleek, muscly and very good looking animals.

I don't understand the idea behind 'building' to sprints? Go for a 30 minute walk and do three or four 50 metre sprints along the way. I used to do cardio (10k's three or four times a week), then swapped to sprints after reading Art De Vany's book and the difference in weight loss was incredible.

We are not designed for long distance anything. When we had to hunt for our food, do you think the men jogged around all day looking for their prey? People back then were far healthier and stronger than we are today.

 

[Ace in the Hole]

High intensity sprints are the ideal for losing weight. Look at hunter animals (such as tigers, lions, cheetahs, etc.). They do short bursts of sprinting, with long periods of doing absolutely nothing in between. All sleek, muscly and very good looking animals.

I totally agree with you about the high intensity training.

However, you really can't compare genetically gifted animals with humans.
How about cows, lazy vegetarians who do pretty much nothing all day, but many are all muscle and shredded, it's a genetic thing.

Bet yes, the thing about slow cardio burning fat stores for energy doesn't seem right.

 

[Mr. Fabulous]

How about cows, lazy vegetarians who do pretty much nothing all day, but many are all muscle and shredded, it's a genetic thing.

You know what spins me out? Fat vegans. The first time I saw a fat vegan I was like 'What?'. There's no fat in carrots!

 

[pinkboy]

This. Although I wouldn't recommend doing long distance running. All that does is increase your hunger, making you want to eat more and damage your body. There is a very high rate of heart attacks and other related deaths among long distance runners, etc.

High intensity sprints are the ideal for losing weight. Look at hunter animals (such as tigers, lions, cheetahs, etc.). They do short bursts of sprinting, with long periods of doing absolutely nothing in between. All sleek, muscly and very good looking animals.

I don't understand the idea behind 'building' to sprints? Go for a 30 minute walk and do three or four 50 metre sprints along the way. I used to do cardio (10k's three or four times a week), then swapped to sprints after reading Art De Vany's book and the difference in weight loss was incredible.

We are not designed for long distance anything. When we had to hunt for our food, do you think the men jogged around all day looking for their prey? People back then were far healthier and stronger than we are today.

You haven't taken into account the evolvement of humans over time with regards to what we are designed for these days. We have adapted well over the past however years.

I'll stick to the efficient way to burn fat, which is to stay at the upper limit of the aerobic energy system, while you guys sprint your fat off!

pinkboy

 

[Mr. Fabulous]

I'll stick to the efficient way to burn fat, which is to stay at the upper limit of the aerobic energy system, while you guys sprint your fat off!

Prolonged exercise is certainly not efficient compared to HIIT, although it is better than being a couch potato.

A high intensity workout, which is defined as exercises which push your heart rate up to 75% of its maximum or more, is infinitely better. High intensity workouts have been proven to increase metabolism and burn more calories. In fact, high intensity burns 9 times more fat per each calorie burn during exercise. The reality is that the activity that expends the greatest amount of total calories will lead to the most amount of fat burned! Best of all, the benefits become evident in a matter of weeks! High intensity exercise it's not for beginners or those with certain health problems.


American College of Sports Medicine Position Stand - The recommended quantity and quality of exercise for developing and maintaining cardio respiratory and muscular fitness, and flexibility in healthy adults, Med. Science. Sports Exercise., Vol. 30, No. 6, pp. 975-991, 1998:

"The combination of frequency, intensity, and duration of chronic exercise has been found to be effective for producing a training effect. The interaction of these factors provide the overload stimulus. In general, the lower the stimulus the lower the training effect, and the greater the stimulus the greater the effect. As a result of specificity of training and the need for maintaining muscular strength and endurance, and flexibility of the major muscle groups, a well-rounded training program including aerobic and resistance training, and flexibility exercises is recommended. Although age in itself is not a limiting factor to exercise training, a more gradual approach in applying the prescription at older ages seems prudent. . ."
​

The reality is that low intensity exercise burns fewer calories. To achieve the same benefits of a high intensity workout, you are going to have to exercise longer. So, if you are going easy with your exercise, you are going to have to exercise longer!

Also, as I said earlier, prolonged exercise increases your risk of heart attack and damage. From this article:

http://fitness.mercola.com/sites/fi...inds-too-much-cardio-can-hurt-your-heart.aspx

Not long ago, researchers studied the heart health of a group of very fit older athletes -- men who had been part of a national or Olympic team in distance running or rowing, and runners who had completed at least a hundred marathons. The results were unsettling -- half of these lifelong athletes showed evidence of heart muscle scarring.

The affected men were invariably the ones who had gone through the longest, hardest training. And now a new study, this time in laboratory rats, provides solid evidence of a direct link between certain kinds of prolonged exercise and heart damage -- scarring and structural changes, similar to those seen in the human endurance athletes.

The research effectively shows that years of strenuous cardiovascular exercise can damage your heart.

So I guess if you think an increased risk of heart attack or cardiovascular damage, coupled with less efficient fat burn is a good thing, then I wish you all the best!

 

[Mooze]

Prolonged exercise is certainly not efficient compared to HIIT, although it is better than being a couch potato.


Not long ago, researchers studied the heart health of a group of very fit older athletes -- men who had been part of a national or Olympic team in distance running or rowing, and runners who had completed at least a hundred marathons. The results were unsettling -- half of these lifelong athletes showed evidence of heart muscle scarring.

The affected men were invariably the ones who had gone through the longest, hardest training. And now a new study, this time in laboratory rats, provides solid evidence of a direct link between certain kinds of prolonged exercise and heart damage -- scarring and structural changes, similar to those seen in the human endurance athletes.

The research effectively shows that years of strenuous cardiovascular exercise can damage your heart.

So I guess if you think an increased risk of heart attack or cardiovascular damage, coupled with less efficient fat burn is a good thing, then I wish you all the best!

Few things with that - to reach that level you train perpetually - day in, day out, unfortunately this often means you train whilst ill - the links between training whilst ill (especially with some viruses) and heart health. "Myocarditis -- an inflammation of the heart muscle -- occurs occasionally with serious viruses and usually is asymptomatic. According to Dr. A. Marc Harrison at the University of Lethbridge, exercising when you have myocarditis can cause extra inflammation and damage to the heart muscle, and in rare cases, sudden death.

Read more: http://www.livestrong.com/article/527046-running-while-sick/#ixzz27jVQl6DI" (sorry I can't find the actual journal article at the moment)

Also humans were made to run long distance rather than sprint (actually comes down to your ancestors, but majority long distance). Very good laymans term explaination in either "Born to Run" or "Running with Kenyans" (sorry don't have kindle here and can't remember exactly which). The ones who ran long, in packs and hunted their prey over long periods of time (so running all day + ) were able to more consistently successful than the sprinters who had to be lucky enough to pick off an ill or injured animal.

 

[fokas]

After 5 weeks, weight is down 11.1kgs (103.4 to 92.3) & 9.5% body fat. (Started at 28.8% now 19.3%).

I would like to be 10% body fat. I am giving myself to Christmas.

Nice one..keep it up mate!

Are you "juicing" it up or clean eating paleo style?

 

[Hados]

*snip* the bodybuilder is training for other issues.. cough, insecurity, cough, vanity, cough

That's a fair generalisation to pull don't you think?

 

[Player]

Bravo

After 5 weeks, weight is down 11.1kgs (103.4 to 92.3) & 9.5% body fat. (Started at 28.8% now 19.3%).

I would like to be 10% body fat. I am giving myself to Christmas.

Good onya leventi. Nice work.

Are you still laying off the Caaaaaarlton or are you allowing yourself to imbide occasionally?

 

[buzzlightyear]

Nice one..keep it up mate!

Are you "juicing" it up or clean eating paleo style?

I am also taking a pro-biotic (3 times per day), vitamin D supplement (3 times per day), flaxseed (twice daily) and Fish Oil (teaspoon twice daily).

Good onya leventi. Nice work.

Are you still laying off the Caaaaaarlton or are you allowing yourself to imbide occasionally?

Only 3 drinking episodes in that time, all wine and also in moderation (3 glasses was the most). I am sticking to good quality red wine and apparently pure vodka is ok, but haven't indulged in that one. Beer is the worst thing (alcohol, yeast, sugar), so it is out. (i'll see how I go in summer though!). I am sure there will be ready made consumers for my case of Heinekens

Socialising out with friends, is the hardest thing without people thinking you have become some sort of freak, not eating more 'normal' food. Suffice to say, there will be a challenge around Cup/Derby Days, numerous birthdays/name-days and the festive month of December. Either that, or I'll become a hermit.

 

[The Fence]

You haven't taken into account the evolvement of humans over time with regards to what we are designed for these days. We have adapted well over the past however years.

In what way have we evolved to be designed for these days exactly?

I'd say we havent adapted well.....fat sick society aint exactly adapting well, even though life expectancy is longer, we are sicker along the way.

There is no "need" for grains in our diet especially the amounts we are "prescribed" by so called authorities.

Carbs need to be cut down and sugar, well that's just not on.

When did we evolve from requiring no grain (or very little as man did pick a few heads growing wild) to needing to grow massive crops and eat half a loaf of bread a day?

I eat fresh meat, vegatables and salads with a few nuts thrown in. It's all I need and never put on weight and never feel hungry and have gone from being pre-diabetic to all clear.

I have had for 18 months now a hearty breakfast of bacon (non processed) & eggs, mushrooms, sweet potato, onion, capsicum and silverbeet or garlic chives every single day and stay a constant 70kg. Lunch is salad with some form of meat and dinner is veges or salad with meat or fish.....that's if im hungry of course.

No more cake, potatoes, processed foods or grains incl pasta, cutting out sugar down to one cup of coffee a day with 2 raw sugars.
Otherwise I might snack on a couple pieces of 70% cocoa dark chocolate or fresh nuts (not peanuts).

Anyway, works for me and the wife and many others I know of around the world.
Check it out, even just try it for 2 weeks, you will be surprised at how you no longer feel hungry and the weight (excess) falls off.

 

[Mr. Fabulous]

Socialising out with friends, is the hardest thing without people thinking you have become some sort of freak, not eating more 'normal' food.

What's 'normal' food to you Buzz? I eat lots of meat - breakfast, lunch and dinner, literally. My weight is steady-ish and I'm fine. Been a little slack for the last month or so, re: HIIT and not lost any weight (but haven't put any on, either). Here's a typical day for me:

Breakfast:
- scrambled eggs with some ham or chicken mixed in
- a cup of coffee

Lunch (weekdays):
- steamed chicken and pre-fried bacon
- salad consisting of tomato, cucumber and 1/2 spanish onion, no dressing (maybe some olive oil, if any)

Lunch (weekends)
- chicken, 1/2 spanish onion and bacon (pan fried), maybe some pesto
- salad of tomato, cucumber, whole avocado (dressed with olive oil)

After work:
- walk home (about 3 k's)
- 50m sprints (sometimes 3, sometimes 4, sometimes 5)

Dinner
- lean pork chop (sometimes sausages)
- a BIG pile of pan fried carrot, zucchini, 1/2 spanish onion and mushrooms

Weekends:
- walk to the fruit and vege shop (about 3 k's each way)

Regarding exercise, that's all I do. The rest of the time, I sit on my fat can*.

As you can see, I don't eat like a girl. I also have the occasional bit of chocolate and also these really delicious garlic peas I get from the asian grocer. I also drink more milk than I really should :/.

Note: I have no idea how much I weigh, I use the 'belt notch test'. When I was running 10K 3/4 times a week, it took 6 months to lose enough weight to move up one notch on the belt. When I started doing HIIT, it took a month. I didn't change my diet in any way.

* I don't have a fat can.

 

[HomePage]

I used to be a bit chubby but now I eat whatever I want, whenever I'm hungry, only until I'm moderately full, and my weight is now well under control. I'd write a book about it, but single-sentence books aren't really the rage.

 

[heiding]

You know what spins me out? Fat vegans. The first time I saw a fat vegan I was like 'What?'. There's no fat in carrots!

I chuckled when i saw this - i used to think the same, until my two kids announced at the beginning of last year they were going vegan. I said 'no worries - but you will have to learn to cook!'

They learned all right, after about 6 months we realised that all the non-animal related food was not just carrots etc, but included bread, rice, pasta, cakes, biscuits (easy to substitute eggs and milk) and you feel like you are 'missing out' all the time at first, so you eat lots of carby stuff.

porked right up, but now have sorted it by removing the bulk of the flour, pasta, rice etc, and just lots of stir fry with beans or tofu for protein, and heaps of veggies and herbs etc. lost around 15 kgs just eating clean (still drink wine tho!). i'm not a vegan myself, but i have a vegan household to support the kids, so i mostly eat vegan by default (was a veggo for years so its no big deal).

 

[Mr. Fabulous]

heiding, how do you go with the taste? I've eaten vegan on numerous occasions, often made for me by long-time vegans (how on earth they had the strength to pick up a knife and fork was beyond me ) and the food was always really bland.

I was also a vegetrendian for a while years ago (my gf at the time was a veggie, so that pretty meant I was a veggie, since we lived together) and we managed to make quite delicious food pretty much all the time.