Losing The Fat And Keeping It Off - AnabolicMinds.com
    • Losing The Fat And Keeping It Off



      By MEN'S FITNESS Editors

      The start of a new year is always a great time for a resolution. Everyone's got the itch to make a change for the better, and positivity is in the air. To kick-start your weight-loss journey we tapped NYC-based strength coach Sam Akinrinade, USAW-I, for his best tips on goal setting, short-term planning, and how to keep the pounds off for good.

      Q1: I've tried losing weight before but got discouraged because I couldn't progress. How can I stay positive?

      "Understand that beating yourself up for any slowdown in progress or plateaus is no good. Some weeks you can lose more than others. Your goals should be realistic, and the scale is only one of many ways to measure progress. Zero in on things like your energy levels, how your clothes fit, fat [versus weight] lost, and the positive feedback people give you. Also, focus more on lifestyle and activities that promote a healthier lifestyle rather than the scale, and the fat will melt off a lot faster. Counting calories and pounds too closely is a surefire way to get disappointed because it's like watching a clock tick away; the more often you look at the time, the slower it goes."

      Q2: What are the short-term goals when trying to lose weight?

      "Focus on one to five pounds at a time. It takes a metabolic debt of 3,600 calories to lose a pound and that can come from calories burned or calories not consumed. Short-term goals should initially be behavioral in nature, like setting a goal to go to the gym at least a certain amount of times a week more than you previously did, sticking to a healthier meal plan for at least one month, or cutting out soda or heavy drinking from now on. Little behavior adjustments add up and will eventually lead you to your big, long-term goals."

      Q3: I'm six feet, 250 pounds. I'd like to get down to 200. What's a realistic time frame for me to reach my target number? Is there a safe amount of weight to lose per week?

      "Assuming you plan to lose this weight and keep it off, a realistic goal would be six months to a year. Everyone's body type is different, and this is a good conservative goal for even the slowest of metabolisms. Anywhere from one to two pounds a week of weight loss is a safe, effective strategy."

      Q4: How often should I weigh myself, take measurements, or look in the mirror?

      "Twice a month is ideal psychologically. Once a week at most. Looking too often won't give you that same feeling of looking at the scale after a solid month of consistent training and healthy eating."

      Q5: How much time do I need to give a workout program to actually work before switching things?

      "At least a month to six weeks. This will ensure your body and metabolism adjust to the new stimuli for lasting results and will give your body a fair chance to improve on any strength and conditioning goals."

      Source: http://www.mensfitness.com/training/...nd-keep-it-off
      Comments 18 Comments
      1. beachbodymike's Avatar
        beachbodymike -
        Per this article, name one study, any study for that matter, that has shown 3600 calories equals one pound of weight gain or loss. This number has no validity whatsoever.
      1. keithgeiling's Avatar
        keithgeiling -
        Originally Posted by beachbodymike View Post
        Per this article, name one study, any study for that matter, that has shown 3600 calories equals one pound of weight gain or loss. This number has no validity whatsoever.
        I have always read 3500 cals equals 1 pound?? Don't know if it's scientifically proven though??
      1. beachbodymike's Avatar
        beachbodymike -
        Originally Posted by keithgeiling View Post
        I have always read 3500 cals equals 1 pound?? Don't know if it's scientifically proven though??
        I think the author if this article has just "heard" of this number also. There is no scientific study to support this.
      1. I know's Avatar
        I know -
        3500 calories is what it take to utilize one pound of fat. It was studied in 1972 at the university of Florida. Under the direction of Dr Whittikar.

        Know your facts jack
      1. beachbodymike's Avatar
        beachbodymike -
        Originally Posted by I know View Post
        3500 calories is what it take to utilize one pound of fat. It was studied in 1972 at the university of Florida. Under the direction of Dr Whittikar. Know your facts jack
        I see now, so you're saying , if I eat a diet consisting of oh let's say Snickers for example, I only need to cut out 3500 calories worth to loose one pound verses a diet consisting of chicken I need to cut the same number of calories to loose the same pound? If you say so......
      1. beachbodymike's Avatar
        beachbodymike -
        Here's something to consider, start watching at 7:00 to examine the 3500 calorie myth youtu.be/ysoScJ2Q5R
      1. pyrobatt's Avatar
        pyrobatt -
        Originally Posted by I know View Post
        3500 calories is what it take to utilize one pound of fat. It was studied in 1972 at the university of Florida. Under the direction of Dr Whittikar.

        Know your facts jack
        Doesn't transfer into actual science. Looks good on paper as did arginine. Lol
      1. HIT4ME's Avatar
        HIT4ME -
        I would assume that if a pound = 454 grams, and there are 9 calories in a gram of fat, then a pound of fat has 4,086 calories in it. I've always used and relied on the 3,600 calorie number too. Is it dead on? Probably not, as there are metabolic processes involved that are not 100% efficient. If that wasn't the case, you would need to burn closer to 4,100 cals to lose a pound. I also assume that there is some leeway for water in this...
      1. I know's Avatar
        I know -
        Attachment 94928

        I know calories
      1. HIT4ME's Avatar
        HIT4ME -
        Originally Posted by I know View Post
        Attachment 94928

        I know calories
        It doesn't look like you know calories. It looks like you haven't used calories in your whole life! I am FAT, I KNOW CALORIES. I get tons of them every day! Haha.
      1. beachbodymike's Avatar
        beachbodymike -
        Originally Posted by HIT4ME View Post
        It doesn't look like you know calories. It looks like you haven't used calories in your whole life! I am FAT, I KNOW CALORIES. I get tons of them every day! Haha.
        If you say so Jack
      1. JD261985's Avatar
        JD261985 -
        Originally Posted by I know View Post
        <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=94 928"/> I know calories
        This belongs in the douchebag and anabolic steroids section
      1. I know's Avatar
        I know -
        Originally Posted by JD261985 View Post

        This belongs in the douchebag and anabolic steroids section
        You belong there pal
      1. pyrobatt's Avatar
        pyrobatt -
        Originally Posted by JD261985 View Post

        This belongs in the douchebag and anabolic steroids section
        So all people who take aas automatically don't know how to lose fat? He doesn't look like he takes aas Anywhos.
      1. live to lift's Avatar
        live to lift -
        [QUOTE="I know;4309998"]

        You belong there pal[/QUOTE
      1. live to lift's Avatar
        live to lift -
        Originally Posted by beachbodymike View Post

        If you say so Jack
        Your coming off like a dousche if you think your always right then you will always be wrong you have much to learn its ok that's what the forum is for but for people to like you here you probably should change the way you talk because arrogance won't get you anywhere especially if you don't know what ur talking about
      1. beachbodymike's Avatar
        beachbodymike -
        Originally Posted by live to lift View Post
        Your coming off like a dousche if you think your always right then you will always be wrong you have much to learn its ok that's what the forum is for but for people to like you here you probably should change the way you talk because arrogance won't get you anywhere especially if you don't know what ur talking about
        Where in my posts did you read that I thought I was always right about anything? I simply challenged a statement and replied back with concrete evidence to support my claim that the article had potential flaws. Rather than trying to initiate an argument why not try to expand your knowledge and consider other peoples findings. Did you by any chance watch that link starting at 7:00?
      1. live to lift's Avatar
        live to lift -
        Originally Posted by beachbodymike View Post

        Where in my posts did you read that I thought I was always right about anything? I simply challenged a statement and replied back with concrete evidence to support my claim that the article had potential flaws. Rather than trying to initiate an argument why not try to expand your knowledge and consider other peoples findings. Did you by any chance watch that link starting at 7:00?
        Ur not worth the argument my friend just know that if you ever do need help on here it will never come from me good luck to u

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