How I can lose weight? Please suggest any method

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  1. Cool How I can lose weight? Please suggest any method


    I am try different ways to lose weight. But still unable to do this, I tried different exercise technique and also followed healthy diet plans. Instead of losing weight; I am gaining more weight on my tummy. Please help me.


  2. 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.
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  3. AnabolicMinds Site Rep
    The Solution's Avatar

    Caloric Deficit
    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
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  4. justmechillin
    justmechillin's Avatar

    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...

  5. Quote Originally Posted by justmechillin View Post
    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...
    Sorry but this is just poor advice.

    Tell me why he should cut all of these carbs out of his diet and go to bed hungry???

    The Solution has provided significantly better advice.
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  6. AnabolicMinds Site Rep
    The Solution's Avatar

    Quote Originally Posted by justmechillin View Post
    Get the bread, potatoes, and rice out of your diet 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...

    This is ridiculous
    Please Stop....
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  7. Quote Originally Posted by matthew22 View Post
    I am try different ways to lose weight. But still unable to do this, I tried different exercise technique and also followed healthy diet plans. Instead of losing weight; I am gaining more weight on my tummy. Please help me.
    Eating "healthy" is irrelevant and everyone has different ideas about what's healthy. Don't think eating "healthy" will make you lose weight, as it won't.
    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.
  8. justmechillin
    justmechillin's Avatar

    Quote Originally Posted by The Solution View Post
    This is ridiculous
    Please Stop....
    "ALWAYS train heavy"
    Well, I can 100% agree w/ you on that quote...

  9. Quote Originally Posted by The Solution View Post
    This is ridiculous
    Please Stop....
    That would have to the THE worst advice i have come across in a long time

  10. Quote Originally Posted by justmechillin View Post

    "ALWAYS train heavy"
    Well, I can 100% agree w/ you on that quote...
    Heavy as in the 1-5 rep range or heavy as in how hard you have to push the muscle to achieve a specific number of reps? Because believe me 1 set of 20 rep barbell squats to failure with high intensity and moderate TUT can overload a muscle quite well. Also there's an article on here that utilizes cardio to maintain and even build mass depending on your goals you should do a search OP. Wasn't posted too long ago

  11. 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.
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  12. Quote Originally Posted by justmechillin View Post
    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...
    Potatoes are fine & u DON'T tell anybody to go straight to a fat burner...
  13. justmechillin
    justmechillin's Avatar

    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......
  14. AnabolicMinds Site Rep
    The Solution's Avatar

    Quote Originally Posted by bdcc View Post
    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.
    Agree, you should be training at a 9RPE on all your heavy days, and rarly at a 10 unless you are really testing your limits. Training to hypertrophy or like a crossfit athlete is only going to deplete glycogen and cause more harm than good from what you dont have in a deficit.
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  15. Quote Originally Posted by The Solution View Post
    Agree, you should be training at a 9RPE on all your heavy days, and rarly at a 10 unless you are really testing your limits. Training to hypertrophy or like a crossfit athlete is only going to deplete glycogen and cause more harm than good from what you dont have in a deficit.
    I did this exact thing, went way to far in a deficit, crossfitted and looked like an aids victim, 2 years later, my endocrine system is destroyed and the relationship with my friends and food is poor, definetly paying the price,

    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
  16. AnabolicMinds Site Rep
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    Quote Originally Posted by caino View Post
    I did this exact thing, went way to far in a deficit, crossfitted and looked like an aids victim, 2 years later, my endocrine system is destroyed and the relationship with my friends and food is poor, definetly paying the price,

    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
    Meh... Keto is hit or miss, for some it works, for some having more carbs is better because they respond well to them. Its really individual based here. People will debate both sides of the story.



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  17. 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
  18. AnabolicMinds Site Rep
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    Quote Originally Posted by caino View Post
    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
    Yeah. whenever i go low carb or high fat my performance drops, my energy sucks, and i feel bloated. i feel much better on a higher carb diet (as what Layne, Dr Joe and others may reccomend) but again we all respond different, its about trial and error and what suits you! No one is the same!!
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  19. I'm a high carb'er myself
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  20. sounds like your a candidate for the duct tape diet.

    just tear off a piece and stick over your mouf!
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  21. Quote Originally Posted by The Solution View Post

    Agree, you should be training at a 9RPE on all your heavy days, and rarly at a 10 unless you are really testing your limits. Training to hypertrophy or like a crossfit athlete is only going to deplete glycogen and cause more harm than good from what you dont have in a deficit.
    What about if you're consuming adequete carbs to refill glycogen stores even in a deficit?
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  22. AnabolicMinds Site Rep
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    Quote Originally Posted by Jiigzz View Post
    What about if you're consuming adequete carbs to refill glycogen stores even in a deficit?
    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
    height
    weight
    training volume
    training frequency
    cardio
    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)
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  23. Quote Originally Posted by The Solution View Post
    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
    height
    weight
    training volume
    training frequency
    cardio
    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)
    This doesn't make sense. What you are effectively stating is that HIIT and other intermittent forms of exercise are more harmful than good when in a calorie deficit (both use to large degrees Glucose provided by Glycogen) but this is misguided and incorrect. For one, carbs are not needed to prevent muscle breakdown. Insulin (whose presence can be stimulated without carbs) reduce protein degradation post workout and Leucine and Insulin can both also activate mTOR (thus stimulating protein synthesis).

    Now, with that in mind, and also with this
    The hormonal changes associated with a low carbohydrate diet include a reduction in the circulating levels of insulin along with increased levels of glucagon.
    can you please explain why, and through what mechanism, Glycogen store depletion in a cut is bad for you?
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  24. AnabolicMinds Site Rep
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    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
    height
    weight
    training volume
    training frequency
    cardio
    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:

    http://www.3dmusclejourney.com/artic...p-mistakes.php

    Another one from Perryman:

    http://www.myosynthesis.com/articles...aturals-part-1

    Also a stance from Layne:

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  25. AnabolicMinds Site Rep
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    Layne and Carbohydrate intake from your first question:

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