How I can lose weight? Please suggest any method
- 09-13-2013, 02:03 AM
- 09-13-2013, 07:42 AM
There a MANY different ways to go about it. What have you done so far?
The first thing starts with a solid diet. Healthy diet to some does not mean healthy to others. So what have you been eating?
You can loose plenty of weight with the right nutrition plan and no training at all, so dont worry about the different exercise techniques.iForce Nutrition Anabolics Minion Member
iTrain. iCompete. iDominate
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09-13-2013, 08:02 AM
Take it slow
Keep calories as high as possible
Add cardio in last
THE Very last step is add in supplements
Implement refeeds once a week
Diet, Diet, Diet
Burning the most amount of calories is NOT the goal of cutting.
The goal of cutting is a small caloric deficit over time (being patient)
Training in a circuit provides less benefit becaue you are expanding more glycogen where you are eseentialy not training heavy which is optimal while in a deficit to PRESERVE MUSCLE MASS. hence what you should be focusing on when trying to shed weight/fat is holding your muscle and not losing it.
What is the purpose of training and losing muscle to lose extra fat/muscle unless you are trying to get to extreme low levels of bodyfat for photo-shoots or bodybuilding shows.
Small Caloric deficit (keep kcals and carbs as high as possible throughout your diet)
ALWAYS train heavy, and lower volume as diet goes on and cardio increases (due to less calories to recover)
Monitor your energy/hunger levels as you continue to diet this will help you
Make sure you implement refeeds or cheat meals to help spike t3, leptin, or hormone levels when they drop from prolonged dieting.
Exercise and Weight/Fat Loss: Part 1 | BodyRecomposition - The Home of Lyle McDonald
Exercise and Weight/Fat Loss: Part 2 | BodyRecomposition - The Home of Lyle McDonald
I highly suggest you read here regarding your diet:
The Fundamentals of Fat Loss Part 1 | BodyRecomposition - The Home of Lyle McDonald
The Fundamentals of Fat Loss Diets Part 2 | BodyRecomposition - The Home of Lyle McDonald
09-13-2013, 01:26 PM
Get the bread, potatoes, and rice out of your diet first along with anything fried. Now get on a treadmill and start increasing distance a 1/4mi. a day, if you want faster results, then go to sleep hungry.... Alphamine will help also...
09-13-2013, 02:39 PM
09-13-2013, 05:03 PM
09-13-2013, 08:51 PM
If you're gaining fat you're eating too much. It's that simple as it's about kcal in vs kcal out.
I prefer calorie counting myself, then I can eat whatever I want as long (as I don't eat too much) and am able to control my weight perfectly.
09-14-2013, 04:06 AM
09-14-2013, 04:40 AM
09-14-2013, 04:41 AM
09-14-2013, 06:28 AM
Heavy should be relative to your 1RM in the same way the true definition of 'intensity' is.
5RM is more intense than 8RM, even if your 8th rep caused you to burst your spleen and gave you a nosebleed.
09-14-2013, 07:05 AM
09-14-2013, 12:39 PM
Well, he would be done dieting in 2 weeks and tapering off, if he takes my advise. I guess we can ask him in 2 weeks whose advise he took and explain his results....... It sounds like he has already been struggling with his weight with no results other than gaining weight.... AND REread the title, he says “ANY method”, sounds like he is already fed up with the advise he has been getting......
09-14-2013, 04:19 PM
09-14-2013, 07:46 PM
If OP wants a quick safe kickstart lower ylur intensity, go something like a cyclical keto e.g minimal carbs 1:1 protein to fat ratio or .75:1 f for a couple weeks with a refeed, some like this approach, some dont, each to their own, just dont overdo the training, some will think this js worse advice then the other bloke above, some wont
09-14-2013, 08:45 PM
09-14-2013, 08:50 PM
im with you there, for me its just to clear some excess water for a week or so, after that, nothing, if not anything i look more worse, and as you said its hit or miss, but it will help with his insulin sensitivity if done properly for a small period
09-14-2013, 08:52 PM
09-14-2013, 08:55 PM
09-15-2013, 12:48 PM
sounds like your a candidate for the duct tape diet.
just tear off a piece and stick over your mouf!
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09-17-2013, 12:41 AM
09-17-2013, 07:16 AM
types of cardio
amount of NEAT outside of working out
These all play factor, regardless you will be in a deficit and you wont be giving enough calories for your body to really recover to its "Full Benefit" if you were at maintenance or above in a surplus, this is hard to dictate because there could be multiple scenarios and how the individual trains (Endurance athletes, cross fit, MMA, Bodybuilder etc)
09-17-2013, 06:12 PM
Now, with that in mind, and also with thiscan you please explain why, and through what mechanism, Glycogen store depletion in a cut is bad for you?The hormonal changes associated with a low carbohydrate diet include a reduction in the circulating levels of insulin along with increased levels of glucagon.
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09-17-2013, 08:39 PM
Your question -->
"What about if you're consuming adequete carbs to refill glycogen stores even in a deficit?"
My response still stands
"Well "Adequate" is a subjective term especially in a deficit. How do we know if 100g is adequate, how do we know if 200 is adequate, some people need to take carbs down to 50g to lose, some can get shredded on 200g at the end of a contest prep
types of cardio
amount of NEAT outside of working out"
There is no true term of "Adeuqate" based off the individual, their metabolism, and the many other factors above. Some people who are 160 pounds could lose on 2500-3000 calories and get shredded, while some people 200 pounds would need to get down to 2000ish cals to get shredded. I have seen some clients of contest prep coaches who are eating loads into a show because their body can handle it while some cannot. So what is the amount of carbs that is "Adequate" again is uncertain.
Some will need 50g of carbs to lose weight (hence the topic of this thread) and some can get shredded off 200g of carbs and even to the end of their contest prep leading into peak week.
3dmj wrote a good article regarding this on contest prep diets:
Another one from Perryman:
Also a stance from Layne:
09-17-2013, 08:48 PM
Layne and Carbohydrate intake from your first question:
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