Your best advise for getting rid of FAT

[AlexKid]

I want a lower body fat percentage, I dont want to loose muscle or much hell gaining it would be fine.

I just want to get rid of this goddamn fat.

HOW?

Whats your best advice?

[RedZmaja]

It depends, what is your current weight and how much would you like to lose? How much have you been working out up to this point and what kind of exercises? What are your eating habits?

Generally a high protein diet and working out (runing, sprinting, skipping rope, weight lifting, strenght exercises, swimming, boxing etc.) should do the trick.

The most important thing is that you don't expect results immediately, it's generally a long process to lose weight without burning out and losing muscles. Theoretically you can do it relatively quick if you're extra dedicated, but assuming that you have other things to do in life you'll probably skip some workouts and cheat with the food occassionaly. That's why you should view it as a long term goal.

[AlexKid]

just need a generic answer, im 20 pc bf, 220 lbs

ok thankyou! great answer!

[BuakawBanchamek]

just need a generic answer, im 20 pc bf, 220 lbs

ok thankyou! great answer!

Actually high protein diets are not a good suggestions for athletes.

You need those carbs as primal energy source for cardio exercise such as boxing.

Too much protein is causing kidney damage and is associated with some cancers and diabetes.

And fat is not a good energy source to use for your body.

Especially animal fats being associated with heart disease, cancer and diabetes.

If you want IŽll search some great studies on the internet about low carb diet/ high carb diets for athletes, but am lazy right now.


My advice:

Eat vast majority of macros from carbs, clean carbs though(fruits,potatos,rice,etc).

Medium to "low" protein and low fat.

Might be a little rough at first, especially if you are used to fatty diets but I does not only burn you fat quickly but stays you fueled all the time and gets you more energiezed during boxing.

Go 70% of your calories Carbs, 10-15% protein and 10-15% fat.

Above 130-150 g Protein is unhealthy for your weight(change to US system)

[Equilibrium]

Simple, consume less calories than you burn in a day.

Even if you do insane work outs, if you eat more calories than you burn you will either put on muscle or fat. Control your portions, eat less than you do now while keeping the same exact work out routines and you will lose weight.

[Facade]

My advice would be this:

- Do resistance training: Diet is key because a calorie deficit will make sure that you lose weight. However, if you want to retain the muscle and only lose the fat, your body needs to have a reason for it. Cardio does not provide that reason. Resistance training does. Therefore it is required to do resistance training of some kind. If you are already doing that, then it is important to keep the training as heavy as possible. Indeed, if you were to go lighter, your body would no longer get the incentive to maintain its muscle mass. As a result you don't only lose fat, but muscle mass as well. It is alright to decrease the volume, but never the intensity. I wouldn't change your training too drastically as it will make it impossible to determine if you are still training at the same intensity. If you don't train then you will have to find out what your current strength level is and maintain it. You don't have to use weights for this, calisthenics can work to. However, I would not recommend it as you will have to know what you are doing as I think it's more complex. Often, to make the exercise heavier, you have to make alterations to it. Do one arm push ups in stead of regular push ups for instance. Ultimately you will have to decide this for yourself ofc.

- Diet. Energy balance is ultimately the most important thing. Don't go too fancy. Don't be too strict. Your aim should be to change your eating habits permanently. If you are very strict or very extreme, the changes will almost always be temporarily as you can only deny yourself for so long. As a result people gain the weight even faster than they've lost it. Posters seem to have different views on macro intake here. Personally I don't believe in specifically cutting or overeating on a specific macro. Protein: 1.5 grams-2.0 grams per kg of bodyweight. Fats: 1 grams of healthy fats per kg of bodyweight. The rest you can fill up with carbs. Realize that the calorie deficit is key. 500 calories should be fine.

- Mentally: be patient, don't give up on something after just a few weeks. Also, have realistic expectations. If you have never worked out before, don't expect to look ripped in a few weeks. You will not have much muscle mass to show off so take that into account beforehand. Finally, the longer you go the slower it gets.

[AlexKid]

Thanks bros! Great answers here. So in a nut shell

1) Eat less calories than you burn, by eating high satiety, and whole healthy foods, esp protein and vegetables and esp not carbs, sugar and bad fats since they are calorie dense and/or dont fill you up for long enough

2) Do high intensity workouts like squats or hill sprints, because they build muscle , burn calories, and increase metabolism, and release bolic hormones

[AlexKid]

Actually high protein diets are not a good suggestions for athletes.

You need those carbs as primal energy source for cardio exercise such as boxing.

Too much protein is causing kidney damage and is associated with some cancers and diabetes.

And fat is not a good energy source to use for your body.

Especially animal fats being associated with heart disease, cancer and diabetes.

If you want IŽll search some great studies on the internet about low carb diet/ high carb diets for athletes, but am lazy right now.


My advice:

Eat vast majority of macros from carbs, clean carbs though(fruits,potatos,rice,etc).

Medium to "low" protein and low fat.

Might be a little rough at first, especially if you are used to fatty diets but I does not only burn you fat quickly but stays you fueled all the time and gets you more energiezed during boxing.

Go 70% of your calories Carbs, 10-15% protein and 10-15% fat.

Above 130-150 g Protein is unhealthy for your weight(change to US system)

Im not doing that much cardio atm so I need more protein and less carbs, but thanks for a good answer for someone else

[Facade]

Thanks bros! Great answers here. So in a nut shell

1) Eat less calories than you burn, by eating high satiety, and whole healthy foods, esp protein and vegetables and esp not carbs, sugar and bad fats since they are calorie dense and/or dont fill you up for long enough

2) Do high intensity workouts like squats or hill sprints, because they build muscle , burn calories, and increase metabolism, and release bolic hormones

1) there is no need to avoid carbs. Just make sure you get enough protein and healthy fats in your diet. Whatever remains can be filled up with carbs without impairing your results. (By 'whatever remains' I mean the calories that need to be consumed to be on a 500 calorie deficit.)Furthermore, carbs are not calorie dense. 1 grams of carbs deliver 4 calories, just like protein. Only fats are calorie dense with 9 calories per gram. Also alcohol with 7 calories per gram.

2) you can do hill sprints for whatever reason, but they will not help you retain muscle. You could add it as a calorie burning exercise to create a bigger deficit, but it would be supplementary to your resistance training. If either your diet or your resistance training is not in order, you will either not lose anything or lose muscle and fat.

[AlexKid]

1) there is no need to avoid carbs. Just make sure you get enough protein and healthy fats in your diet. Whatever remains can be filled up with carbs without impairing your results. (By 'whatever remains' I mean the calories that need to be consumed to be on a 500 calorie deficit.)Furthermore, carbs are not calorie dense. 1 grams of carbs deliver 4 calories, just like protein. Only fats are calorie dense with 9 calories per gram. Also alcohol with 7 calories per gram.

2) you can do hill sprints for whatever reason, but they will not help you retain muscle. You could add it as a calorie burning exercise to create a bigger deficit, but it would be supplementary to your resistance training. If either your diet or your resistance training is not in order, you will either not lose anything or lose muscle and fat.

1) Per gram they are not more calorie dense, per portion size usually consumed, carbs even many complex carbs are calorie dense. Its easy to consume 1000 calories of candy and still be hungry, but its alot harder to eat 1000 calories of vegetables and then eat even more. So reducing carbs is good for fat loss and not because of some fad trend but because its better to eat things that fill you up for longer and have less calories per plate sized portion.

2) You may be right about hill sprints, doing some dead lifts instead might be better, not sure, id lean towards you being right otherwise more bodybuilders would be doing hill sprints and less doing dead lifts, presumably dead lifts squats etc put on more muscle than hill sprints, probably release more hormones and increase metabolism more? Not sure. Thanks for the pointer.