[inyearstocome]

I have been thinking the past week and decided i need to do something to lose some fat...the focus areas I want to lose from are my legs and ass. I was wondering what the best way for a GUY to do this. Im willing to do almost anything including morning empty stomach cardio at 6:00 before school. I was wondering if this is the best way to lose fat or is there something else?

[rpen22]

I, personally, like doing morning fasted cardio. However, it wont do much good unless you get your diet in check, so I suggest you do that along with adding cardio. Also, don't focus on specific places you want to lose fat. The places you hold the most fat are often where you will hold on to it the longest. Don't get discouraged if you're not seeing dramatic changes in your problem areas right away.

[inyearstocome]

my diet is good. consists of 5 meals around 30g protein every 2 hours intake but also is high in carbs and calories since I go to the gym 5 days a week

[rpen22]

Originally Posted by inyearstocome

my diet is good.

If you say so.

[Hank Vangut]

i recently read a new study that said you can actually spot reduce.

it said that if on a calorie deficit you increase bloodflow through exercise to tissue areas that you wish to burn fat it will actually speed fat reduction in those areas.

it was an interesting read that kind of refuted some of the early thoughts that spot reduction was a myth.

for your legs and ass - jogging seems like a perfect activity. or maybe do some squats and then a jog.

[inyearstocome]

how long do you reccomend?

[Hank Vangut]

if you are really trying to be aggressive and burn fat i believe you need at least 40min to 1hr of cardio 4-6 days per week.

it sucks at first but you eventually start to enjoy it. it seems to take me 2 weeks of hating-it that i have to push through before i'm in a rhythm.

once i'm happy w/my bf levels, i ease off to just a couple of cardio sessions per week to maintain.

but remember cardio won't do sh!t for fat loss if you are not in a calorie deficit.

[inyearstocome]

welll.....i used to be a runner so im used to it. I think i will just run 45 and try to increase. I'm on cycle right now also do you know how can I keep my mass and gains up while losing fat? and what do you mean by calorie deficit

[munique]

re: calorie deficit

it means that your total calorie intake is below your total calorie expenditure.

[Nitrox]

Originally Posted by Hank Vangut

i recently read a new study that said you can actually spot reduce.

it said that if on a calorie deficit you increase bloodflow through exercise to tissue areas that you wish to burn fat it will actually speed fat reduction in those areas.

it was an interesting read that kind of refuted some of the early thoughts that spot reduction was a myth.

for your legs and ass - jogging seems like a perfect activity. or maybe do some squats and then a jog.

If you are referring to the study that I think you are, it was basically worthless. All it said was that muscles can source energy locally during exercise. There was no data collected on how it affected fat distribution over the long term. Yes it may be possible to lose a few grams of fat around a target muscle but once you eat your next meal your body is likely going to put fat back wherever is necessary to maintain your genetic fat distribution.

[drewh10987]

Being on cycle helps with a cut because help insure you maintain or even gain muscle.

I know you said your diet is good, but how about posting your diet up so we can take a look.

[inyearstocome]

alright today....my diet was

breakfast - cheerios and protein shake with milk
snack - nasty nut bar, and some more mixed nuts and almonds
lunch - 2 pb & J sandwitches, peaches, and one of those 100 calorie packs of doritos
after school snack - pasta with cheese, protein shake
GYM
after gym - 2 bbq chicken sandwitches on wheat bun, protein shake
dinner - more chicken and some chicken taquitos

thats about what i get every day

[rpen22]

Originally Posted by inyearstocome

alright today....my diet was

breakfast - cheerios and protein shake with milk
snack - nasty nut bar, and some more mixed nuts and almonds
lunch - 2 pb & J sandwitches, peaches, and one of those 100 calorie packs of doritos
after school snack - pasta with cheese, protein shake
GYM
after gym - 2 bbq chicken sandwitches on wheat bun, protein shake
dinner - more chicken and some chicken taquitos

thats about what i get every day

Apparently we have different definitions of a "good diet" for fatloss.

[inyearstocome]

well my number 1 priority is to gain but id like to lose some fat also. is this possible?

[rpen22]

Possible, yes, but inefficient IMO.

[munique]

up your protein
drop your carbs
maintain fat around 20%
use some program to calculate your macros and daily intake

[inyearstocome]

Originally Posted by munique

up your protein
drop your carbs
maintain fat around 20%
use some program to calculate your macros and daily intake

an