Trying to drop fat quickly

[zinc4]

Lately, i have developed a big beer belly because i was in a habit of drinking beer on Saturdays and Sundays....a lot of beer and i was eating a lot too...i practice kungfu a lot on the weekdays but even this wasn't enough to compensate for the overeating and beer binges.

Because a lot of the kungfu training is standing around in painful prolonged stances and meditative stuff and then a few cardio type exercises and such. But for me what has always made me dropped weight more than anything is long running sessions.

I have cut what i have been eating to half of what it was and been running every day and only drink once a week and drink wine instead of beer.

I have only been doing this for 2 weeks and can already see a difference. When i first started running i was only going 20 mins without stopping but now i am up to 50 mins at a decent pace probably would be number 5 on a tread mill speed and expect the weight to start pouring off soon here.

Anyone here have experience with prolonged running to cut weight? I heard that the body doesn't begin burning stored fat until after the first 30 mins of cardio without a break but the real fat burning occurs after during the day as long as you aren't eating too much or course.

I want to reach a level of cardio where i can burn a pound of fat or at least half a pound of fat a day. I think an hour and a half of non stop running daily at a decent pace with a fairly low or average calorie diet high on protein would achieve this.

And i know that lifting a little would help speed the process of fat burning up, but i don't have any weights nor have access to a gym, so i am just doing a lot of pushups and stomach stuff every other day or so.

 

[Purefilth]

try to get some clenbutarol or t3 to help burn off the fat too.

Dont eat 2 hours before or after cardio - this will get the body to burn as much fat as possible from the exercise.

breakfast should be grapefruit juice / green tea and oatmeal.
The oatmeal will keep you nourished and feeling full for a few hours at least while green tea and grapefruit juice both seem to be favorites for all dietary advisors, so i assume they have some fat burning qualities.


I dont know about losing a pound of fat a day though buddy - sounds like a hell of a lot to me - but Im pretty lean and Ive never carried much fat.

Thats all I got.

 

[Fuglydude]

1 lb of fat contains approximately 4500 calories... That's a lot of running!

More over, losing that much weight that quickly is extremely stressful to the body and would elicit a very potent sympathetic response. This would lead to high levels of cortisol and other glucocorticoids being secreted. Glucocorticoids cause muscle break down and induce production of fat. This is the opposite of what you're trying to accomplish!

Obviously, you're getting results with what you're doing, so why not stick to it? You are correct in thinking that weights added to the mix would definitely help. Its not hard to get access to a gym. Going even twice a week would have great benefit. Try drinking vodka/hard liquor instead of wine. Doesn't have as many crap sugar calories. Also, clean up your diet as much as you can in general.

Effort and consistency are the most important factors when it comes to getting where you wanna be fitness wise.

 

[TheStig]

All of the above advice is solid.

I'm one of the least nutritionally educated guys I know, but I do know that if you are trying to simply lose weight, above all else you must start with just one thing.

Eat at a caloric deficit.

Find out what your daily maintenance caloric intake is, and cut it by about, say, 100-200 calories every day. You don't want to cut them too drastically, because if you do, your body could go into sort of a starvation mode and slow your metabolism to make up for the lack of food. You wanna keep that metabolism as high as you can, obviously. Any quick drastic changes won't stick in the long term because you gotta give your body time to adjust, thus in the long term you'll keep the fat off, which is why crash diets work for a time, but then people gain it all back, and then some.

Also it's good to keep your protein intake high, but carbs low.

 

[Jair213]

the most important thing is too get your self in calorie deficit.

I was cutting down weight about 2 months ago eating 1000 calories a day and running 3 miles every damn day for a whole month. I use to box so I am used to this drastic changes. Lost 17 pounds and a major percentage of fat. Now I am bulking up.

 

[expos]

Anyone here have experience with prolonged running to cut weight? I heard that the body doesn't begin burning stored fat until after the first 30 mins of cardio without a break but the real fat burning occurs after during the day as long as you aren't eating too much or course./QUOTE]

I'm your guy. I was a competitive mid-distance runner on the USATF circuit after college...and hit the road racing circuit well into my 30's.

Running, without a doubt, will help you shed pounds like crazy. 50 minutes of running...that's great! You are on your way if you stay injury free and get the proper shoes. Go to a running specialty store and have them analyze your stride, foot strike, and walking gait.

It doesn't happen immediately for the beginners, but after a month or so of steady distance running, you will see your body changing, the pounds dropping, and the appetite increasing.

I typically ran 50-70 miles per week. Lots of speed work on the track and long runs up to 17 miles. Diet was of utmost importance, it was mainly fuel for the grueling workouts.

Just eat a good balanced diet. I was big into almonds, peanut butter, chocolate milk for muscle recovery. I wasn't into pasta that much. Chicken breasts, brown rice, steak, fish, veggies, and oatmeal were always the mainstays during the heavy training loads.

I will warn you that running can become pretty addictive. The need to PR, get faster, to run more miles than the other guy, to track workouts and mileage totals becomes pretty encompassing, and depressing if you are not competing well and flopping big races.

I will also admit the physique of a competitive distance runner does not turn heads in public. The hollowed face, thin arms and calves, and bony shoulders are a turn off to some women. Women like to their men to be bigger than them..and a majority of women are heavier than 140 lbs...which is what most of these really fast guys weigh.

I experienced this first hand. Once I got to a normal weight for my height, and didn't look so sickly, I was making eye contact with women again.

 

[[S]alvatore]

Stay away from sugar, especially in the morning because this will cause your sugar levels to spike early in your day, making it more difficult to lose weight (ie fat) during the rest of the day.
Wrong

Get rid of all the white stuff, potatoes, bread, and pasta. Switch to whole wheat substitutes or sweet potatoes, and cut back on your consumption of this. Any carbs you eat, make sure you eat them for breakfast and lunch, and cut back or cut it out for dinner. Dont eat after 6 or 7, except for maybe a late night snack of walnuts, raspberries, or peanut butter with whole wheat crackers.
Wrong

With regard to fast fat loss, avoid it. I can almost guarantee you will regain it all back, plus interest.
Wrong

Replies in bold.

 

[switch]

long steady cardio is sh!t.its ok for women or an androgynous little faggot,but not for men who want to fvck supermodels.
you wil end up looking like a cardio hero-skinny fat.

Let us elaborate.many think that obesity is like the flu,that u can treat it once and then u can start stuffing ur face like a pig again.

It takes consistent effort to keep a fit body.no shortcuts here.

1lb a day?are u a downsyndrom retard?go ahead and try,but start lookin for a liver transplant,cuz u gona need it.
Losing fat has to be slow and steady,2lbs/week is the max.

Start a cyclic ketogenic diet.take ESA stack,whey and multivitamins.squat 3 times a week,10 sets of 3 reps on each session. Do partials,ATG,and widow makerz or jump squats.

eat lots of meat and fats . reduce ur carbs.oat meal is a carb,so fvck tat sh!t.eat lots of veggies lik brocoli.
Breakfast shud b a steak or liver or bukwurst sausages +green peas +eggs.
Green tea and grapefruit are ok,but they are overrated
Eat like a savage,lift like a barbarian and sleep like a snorlax. Finn

 

[DanZy]

Screw eating oatmeal for breakfast, you want fat and protein. Skip the grapefruit juice, it's essentially sugar water. If you're really serious about this, only drink water, green tea and black coffee. I'd reccomend going keto, you'll really burn fat that way. Thus macro-wise, protein is your no. 1 priority followed by fat. Skip all the processed bs filled with soy and eat proper protein sources like red meat.
Google the perfect diet by lyle mcdonald, it's an amazing resource for ketogenic dieting.

Don't do what Jair did, that's just asking for metabolic damage and drastic fat regain.

The cardio you want to do is only going to damage your system, especially on a caloric deficit. Rather do high intensity, short duration cardio. Interval training is far superior to steady-state cardio.

You need to do this slowly, otherwise you're going to just going to regain all the fat you lost plus more as a result of your body's metabolic adaption.

 

[DanZy]

Replies in bold.

1, was a bit iffy but wrong.
2, you were spot on. No eating after 6 or 7, total broscience. The carb distribution was also afwul.
3, you were wrong. Fast fat loss is asking for problems

 

[[S]alvatore]

Lately, i have developed a big beer belly because i was in a habit of drinking beer on Saturdays and Sundays....a lot of beer and i was eating a lot too...i practice kungfu a lot on the weekdays but even this wasn't enough to compensate for the overeating and beer binges.

Because a lot of the kungfu training is standing around in painful prolonged stances and meditative stuff and then a few cardio type exercises and such. But for me what has always made me dropped weight more than anything is long running sessions.

I have cut what i have been eating to half of what it was and been running every day and only drink once a week and drink wine instead of beer.

I have only been doing this for 2 weeks and can already see a difference. When i first started running i was only going 20 mins without stopping but now i am up to 50 mins at a decent pace probably would be number 5 on a tread mill speed and expect the weight to start pouring off soon here.

Anyone here have experience with prolonged running to cut weight? I heard that the body doesn't begin burning stored fat until after the first 30 mins of cardio without a break but the real fat burning occurs after during the day as long as you aren't eating too much or course.

I want to reach a level of cardio where i can burn a pound of fat or at least half a pound of fat a day. I think an hour and a half of non stop running daily at a decent pace with a fairly low or average calorie diet high on protein would achieve this.

And i know that lifting a little would help speed the process of fat burning up, but i don't have any weights nor have access to a gym, so i am just doing a lot of pushups and stomach stuff every other day or so.

You're losing muscle along with fat, because you're not weight training. If you really really can't buy some weights, or go to a gym, do some squats, pushups, pull ups, dips, ab work. When it becomes easy, add some weight to your body while doing these exercises (Bags of rice, sandbag, heavy rocks, anything).

Ditch the cardio, you're burning through your muscle. If you want rapid fat loss, only eat protein, and fibrous/green vegetables. Of course if you go back to eating the way that you were, you will gain all of it back, and more. Just stay disciplined, and when you get to your desired body composition, slowly start reintroducing foods back into your diet.

But really, you need to do weight training. Buy a set of kettlebells, you can hit every muscle group using only kettlebells.

 

[[S]alvatore]

3, you were wrong. Fast fat loss is asking for problems

It's only asking for problems if a person doesn't incorporate refeeds and regular diet breaks (every 2-12 weeks depending on how fat they are).

 

[DanZy]

It's only asking for problems if a person doesn't incorporate refeeds and regular diet breaks (every 2-12 weeks depending on how fat they are).

Which most people don't do. Reverse dieting (slowly raising cals post-diet) is rarely used by the average person

 

[Ronaldo7]

One pound of fat a day? Lol. What a retard. Your body will break down. There has to be a steady decrease of intervals so that your body can assimilate all the changes. Food, lifestyle, workout, etc.

I would strongly recommend that you go to the gym. It will be better for you. You should also be on a very strict diet. No bread, sugar, fast-food. Your diet should consist of lean protein, few carbs, and lots of vegetables. Don't eat after 6 and stay away from beer.

Running at 5.0 mph, like you said you did, is pitiful. You need to get on a treadmill, raise the incline, and start running faster.

Don't go towards fat-burning/loss products. They will have lingering effects on you afterwards.

 

[zinc4]

Renaldo, i am assuming that is the pace i am running at...and it's not pitiful in 100 plus degree temperatures here in Taiwan and after intense Longfist Kungfu practices...my body is working hard you can bet on that.

I have already lost close to 8 pounds in 2 weeks. When I do prolonged cardio my metabolism just jumps through the roof....i become like the energizer bunny during the day time compared to my usual self.

I should have clarified, i only wanted to go at that pace for the first month or so and then coast on an every other day workout session and moderate diet...i always just like to quick start myself when doing this and as long as i run for around 30 mins every other day after that, I continue to lose weight for me at a slower gradual rate...

So far my plan is working...i lost 70 pounds in 4 months before a few years and was ripped just from that and light weight training...kept it for like 3 years....i know what my body is capable of. Now though i only need to lose 20-25 pounds and keep it because i am at a decent size already.

I just wasn't sure at first if i could do it now being into my 30s, but so far no problem besides some overtraining symptoms here and there.

 

[zinc4]

long steady cardio is sh!t.its ok for women or an androgynous little faggot,but not for men who want to fvck supermodels.
you wil end up looking like a cardio hero-skinny fat.

Let us elaborate.many think that obesity is like the flu,that u can treat it once and then u can start stuffing ur face like a pig again.

It takes consistent effort to keep a fit body.no shortcuts here.

1lb a day?are u a downsyndrom retard?go ahead and try,but start lookin for a liver transplant,cuz u gona need it.
Losing fat has to be slow and steady,2lbs/week is the max.

Start a cyclic ketogenic diet.take ESA stack,whey and multivitamins.squat 3 times a week,10 sets of 3 reps on each session. Do partials,ATG,and widow makerz or jump squats.

eat lots of meat and fats . reduce ur carbs.oat meal is a carb,so fvck tat sh!t.eat lots of veggies lik brocoli.
Breakfast shud b a steak or liver or bukwurst sausages +green peas +eggs.
Green tea and grapefruit are ok,but they are overrated
Eat like a savage,lift like a barbarian and sleep like a snorlax. Finn

I really enjoy running. It gets me high, literally, so i strongly disagree with your first statement.

And I am not aiming to become big or huge or anything like that...i just want to get thinner again and a little cut looking. I already have a pretty big muscle frame because i used to lift like a madman in the past.

 

[zinc4]

ok...well guys, it took me a little longer than originally expected, but i have lost about 25-30 pounds since my OP...maybe more...haven't been using a scale lately..i am drastically thinner though...my sister claims its the thinnest i have been since my high school days...

i burned my self out with the intense daily cardio after a while like people were saying...guess i aint as young as i used to be...

So, i went on my fitnesspal.com and it said my maintenance caloric intake was 2,700 calories a day...so i started counting my calories only eating 1,900 calories a day often 1,500 all very low fat and lower than average amount of carbs but high protein.....

Combined with every other day running of about 45-50 mins non stop followed by lots of stomach work and 3 sets of 40 or so pushups every other day.....

Although i am pretty isolated out here in the country in my central Georgia home right now, when i do make it into civilization women in general are just much nicer acting toward me and smile alot more at me...huge huge difference...plus i hated having that excess fat on...now i am trying to get ripped....i don't have any access to weights right now so have been doing a lot of plyometric workouts along with my kungfu stuff...

 

[The Simple Man]

ok...well guys, it took me a little longer than originally expected, but i have lost about 25-30 pounds since my OP...maybe more...haven't been using a scale lately..i am drastically thinner though...my sister claims its the thinnest i have been since my high school days...

i burned my self out with the intense daily cardio after a while like people were saying...guess i aint as young as i used to be...

So, i went on my fitnesspal.com and it said my maintenance caloric intake was 2,700 calories a day...so i started counting my calories only eating 1,900 calories a day often 1,500 all very low fat and lower than average amount of carbs but high protein.....

Combined with every other day running of about 45-50 mins non stop followed by lots of stomach work and 3 sets of 40 or so pushups every other day.....

Although i am pretty isolated out here in the country in my central Georgia home right now, when i do make it into civilization women in general are just much nicer acting toward me and smile alot more at me...huge huge difference...plus i hated having that excess fat on...now i am trying to get ripped....i don't have any access to weights right now so have been doing a lot of plyometric workouts along with my kungfu stuff...

You should thank Ronaldo7 for pushing your fat@ss to work.

 

[zinc4]

I could give a **** less what Renaldo says...the real eye opener was when an ex said i looked nothing like i used to and i had gotten fat. And the main thing was my diet which had gotten out of control.

 

[Demonpenz]

that is some hard work.