Fat Loss FAQ

[slewi]

What would you suggest for a 36 year old guy, 259.5 lbs, 5ft 11? I really need to loose the fat, but I want to gain muscle too. Would it be a bad idea for a person like me to take cell tech with it's huge insulin spike? Isn't all that dextrose acting contrary to my weight loss goals? I thought I should be staying away from simple carbs? And what about Designer Protein? Would that be allright?

Also my girl always seems to have trouble losing weight. No matter what we do, cardio, weights, she never seems to lose more than 3-4 lbs, and then she gets discouraged...what can she do? thermogenics?

Thanks!
S

[Tonym89]

Committment and a GOOD CLEAN diet will produce the results you want with a balanced fitness routine.

Take the Cell-Tech(if you can afford to buy it) just after a good hard workout or run - this will help you replenish the carbs you burned as well as speed the creatine into the muscles.

Within 30-45 minutes following the cell-tech take your protein shake - make sure you get a good 40g-50g ( I recommend ON 100% Whey )

On your Cardio days - take a protein shake 20-30 minutes before you run/walk - this will allow your body to use the protein in your bloodstream rather than pulling from your muscles.

If your girl is not losing fat and becomes discouraged convince her to keep it up for at least 6 weeks. Diet! Diet! Diet! - not the dont eat kind of diet but the Good nutritional food kind. That is key as well as having perserverance... the 3 to 4 pounds I can almost guarantee is water loss. Tell her to give it at least 6 weeks of eating and drinking clean combined with a good workout. A combination of cardio and weights will work best.

Dont have her judge her progress by the scale. Muscle weighs more than fat so if she looks or feels thinner after a few weeks but her weight is the same then dont worry about the scale. Get a before picture to compare to if need be,

Good luck

Tony

[vettegofast]

My goal is to lose fat/tone up my stomach, love handles, chest (dont want man boobs). I am walking 1.25 miles a day on the tread mill @ 3.8 to 4 mph. 3 days a week I do some chinups and pushups after my cardio workout. From what I am reading, too much cardio is not good for weight loss?

[Greg E]

Awrite fellas first posting here so take it easy with us english blokes! Im trying to lose fat from around the chest area! Whats the best way to do this!? I dont have much fat on my body but no matter what i seem to do it just wont shift that puppy fat from around my chest! I do cardio and mix it in with weight sessions as well as a lot of swimming! What is the best way to burn fat? Over to you guys

[rubbercity]

im new to the forum and need to loose alot of weight. ive always been heavy and have went on a couple of strict diets in the past. right now im 425lbs and 5' 11" my heaviest. in the past when i dieted i followed a 4 meal aday diet with the bulk of the diet being complex carbs then fats then protein. it provided a daily menu of 1500 calories a day for 2 weeks and 1800 calories for the 3rd. then 1500 again for 2 weeks and 1800 again for the 3rd and so on. when i was on this diet i took l carnitine, chromium picolinate, and vanadyl sulfate. i walked about a mile a day and did a different body part each day and stomach everyday.this was a long time ago is there a better way to go today with diet, supplements and exercise? id like to get to 370 as a short term goal and 300 a long term goal.

[marwino96]

Originally Posted by Dr. Kazu88

Fat loss is a tricky business. I'm sure some will disagree with me; Don't get mad... just post your own FAQ in this thread after me, okay?

My FAQ is based on my personal observations and my internal medicine/endocrinology training.

============================================

Q. I want to lose my love handles. Where do I start?

It's a cliche, but I'll tell you this anyway. Here's a simple formula:

Weight change = Total calorie intake - Calorie expendture

So, if you want to lose weight, first you must cut back on your intake. As the late Dr. Atkins mentioned, we (modern Americans) do eat tons of carbs, especially simple carbs -- partly because the AHA demonized "fat" of all kinds.

Calorie expenditure is based on the Basal metabolic rate (minimum calorie to sustain your body) and your daily exercise (ie. cardio). BMR is raised by lifting weights and increasing lean muscle mass. When I explain this to my patients, I use an analogy of "firewood and fireplace"; you can either blow on fire (cardio) or build a bigger fireplace (lifting). Which one's more efficient?

IMHO, the best way to lose weight is:
(1). Cut junk food, simple carbs and total calorie intake
(2). Lift weights and increase lean muscle mass (I recommend Max-ot program, just "google" it)
(3). Do occasional cardio
In the order of importance.

It's probably not want you wanted to hear, but the weight loss takes self-control, life style change and TIME.


Q. I do cardio everyday, but still can't lose fat. What the heck?

Excessive cardio exercise will put you in a catabolic state = break down of lean muscle mass. Mind you, One hour of running on a tredmill roughly equals 500 Calorie. If you want to burn that Big Mac meal, you'll have to run for several hours... and it's just impossible if you have a day job.



Q. How about Atkins diet for quick weight loss?

I do recommend ultra-low carb diet to some of my patients; if they are morbidly obese, yet highly motivated to lose weight. It is just my personal belief that Atkins diet is probably harmful to our precious muscles.

Atkins diet (or ultra low carb = ketosis diet) does work. There's a plenty of medical evidence. At the same time, I wouldn't be surprised if you feel weak and not feel like lifting.

The idea here is to put your body into a starvation (lack of glycogen storage in liver => breakdown of fat => release of ketone bodies in blood/urine). It is effective for fat loss, but I'm also concerned about the loss of lean muscle mass while you are at it.

There are several documented cases that Atkins diet accelerated coronary blockage and induced "heart attack." I've seen patiets first hand that Atkins diet basically caused acute gout attacks. In the end, it is a metabolic trick for your body, and it is unhealthy (in my opinion).

If you want quick result, consider liposuction... it's only $3-5G!


Q. I've been using hydroxycut for 4 weeks with no result. Why?

Some may disagree, but I believe those glorified cafein pills don't work that well in my opinion. I think they are quite dangerous and unhealthy. I've seen many people in ER with heart palpitations, seizures, and in rare cases, stroke (from drug-induced hypertention) while on "fat burners".
On the otherhand, CLA is quite safe and appears to be (mildly) effective for fat loss.


Q. I've only been eating two meals a day with no results. Why?

Skipping meals are the worst thing you can do. Sumo wrestlers eat just 2 huge meals a day, so that they can develop thick subsutaneous fat. Spread them out in 5-6 meals a day, 3-400 calorie each.

If you cut the calories too much, your body goes into a starvation mode...and it'll be more difficult to lose weight. Counting and cutting calorie is good, but make sure you supplement with quality protein powder (ON 100% whey, Syntrax nectar, muscle milk etc).


Q. I've been doing crunches everyday. When do I see my "six pack"?

You cannot do spot reduction; you can do abs 10 hours a day everyday, but you won't see a 6-pack as long as your body fat % is high. You'd probably have to drop your body fat % to single digit to really "see" them.

The fact of the matter is, we all have great "six packs." I witness them everytime when I do "tummy tuck" and cut through abdominal fat layer, even in the fattest patient I've seen.

Moreover, ab muscles are just like any other muscle. I think ab excercise 2-3 times per week is plenty.

Doesn't putting your body into "starvation mode" cause it to store fat instead of burn it? If this is the intention of Atkins or any diet then should be avoid at all cost.
Just eat small/medium meals all day depending on how intense you work out, no need to feel faint after a hard work out.

[Red5]

Originally Posted by marwino96

Doesn't putting your body into "starvation mode" cause it to store fat instead of burn it? If this is the intention of Atkins or any diet then should be avoid at all cost.
Just eat small/medium meals all day depending on how intense you work out, no need to feel faint after a hard work out.

The idea of diets such as Atkins is to put the body into a state of Ketosis, whereby you "trick" your body into using stored fat as it's primary source of fuel. These diets do work for fat loss but aren't suitable for bodybuilders as you will also being using muscle for fuel which is not what we are looking to achieve!

[Obama]

Atkins isn't exactly healthy.

[marwino96]

Yes, weight loss requires a long term strategy, each must learn thier own via trial and error!!!
I know all you personal trainers and "weight loss conselors" don't want to hear that, but each person is different.

Somethings are never good for any human being.

One of them is putting your body into starvation mode.
Metabolism will slow down, your body will think it will never get any food.
Your body will start to store fat!!,
When you are in starvation mode self-perservation is the primary goal. It will store fat and eat away at muscle.

I hope this seems obvious to people.

Originally Posted by Dr. Kazu88

Fat loss is a tricky business. I'm sure some will disagree with me; Don't get mad... just post your own FAQ in this thread after me, okay?

My FAQ is based on my personal observations and my internal medicine/endocrinology training.

============================================

Q. I want to lose my love handles. Where do I start?

It's a cliche, but I'll tell you this anyway. Here's a simple formula:

Weight change = Total calorie intake - Calorie expendture

So, if you want to lose weight, first you must cut back on your intake. As the late Dr. Atkins mentioned, we (modern Americans) do eat tons of carbs, especially simple carbs -- partly because the AHA demonized "fat" of all kinds.

Calorie expenditure is based on the Basal metabolic rate (minimum calorie to sustain your body) and your daily exercise (ie. cardio). BMR is raised by lifting weights and increasing lean muscle mass. When I explain this to my patients, I use an analogy of "firewood and fireplace"; you can either blow on fire (cardio) or build a bigger fireplace (lifting). Which one's more efficient?

IMHO, the best way to lose weight is:
(1). Cut junk food, simple carbs and total calorie intake
(2). Lift weights and increase lean muscle mass (I recommend Max-ot program, just "google" it)
(3). Do occasional cardio
In the order of importance.

It's probably not want you wanted to hear, but the weight loss takes self-control, life style change and TIME.


Q. I do cardio everyday, but still can't lose fat. What the heck?

Excessive cardio exercise will put you in a catabolic state = break down of lean muscle mass. Mind you, One hour of running on a tredmill roughly equals 500 Calorie. If you want to burn that Big Mac meal, you'll have to run for several hours... and it's just impossible if you have a day job.



Q. How about Atkins diet for quick weight loss?

I do recommend ultra-low carb diet to some of my patients; if they are morbidly obese, yet highly motivated to lose weight. It is just my personal belief that Atkins diet is probably harmful to our precious muscles.

Atkins diet (or ultra low carb = ketosis diet) does work. There's a plenty of medical evidence. At the same time, I wouldn't be surprised if you feel weak and not feel like lifting.

The idea here is to put your body into a starvation (lack of glycogen storage in liver => breakdown of fat => release of ketone bodies in blood/urine). It is effective for fat loss, but I'm also concerned about the loss of lean muscle mass while you are at it.

There are several documented cases that Atkins diet accelerated coronary blockage and induced "heart attack." I've seen patiets first hand that Atkins diet basically caused acute gout attacks. In the end, it is a metabolic trick for your body, and it is unhealthy (in my opinion).

If you want quick result, consider liposuction... it's only $3-5G!


Q. I've been using hydroxycut for 4 weeks with no result. Why?

Some may disagree, but I believe those glorified cafein pills don't work that well in my opinion. I think they are quite dangerous and unhealthy. I've seen many people in ER with heart palpitations, seizures, and in rare cases, stroke (from drug-induced hypertention) while on "fat burners".
On the otherhand, CLA is quite safe and appears to be (mildly) effective for fat loss.


Q. I've only been eating two meals a day with no results. Why?

Skipping meals are the worst thing you can do. Sumo wrestlers eat just 2 huge meals a day, so that they can develop thick subsutaneous fat. Spread them out in 5-6 meals a day, 3-400 calorie each.

If you cut the calories too much, your body goes into a starvation mode...and it'll be more difficult to lose weight. Counting and cutting calorie is good, but make sure you supplement with quality protein powder (ON 100% whey, Syntrax nectar, muscle milk etc).


Q. I've been doing crunches everyday. When do I see my "six pack"?

You cannot do spot reduction; you can do abs 10 hours a day everyday, but you won't see a 6-pack as long as your body fat % is high. You'd probably have to drop your body fat % to single digit to really "see" them.

The fact of the matter is, we all have great "six packs." I witness them everytime when I do "tummy tuck" and cut through abdominal fat layer, even in the fattest patient I've seen.

Moreover, ab muscles are just like any other muscle. I think ab excercise 2-3 times per week is plenty.

[kong239]

Q. I do cardio everyday, but still can't lose fat. What the heck?

Excessive cardio exercise will put you in a catabolic state = break down of lean muscle mass. Mind you, One hour of running on a tredmill roughly equals 500 Calorie. If you want to burn that Big Mac meal, you'll have to run for several hours... and it's just impossible if you have a day job.

What if you had plenty of extra hours in the day and could just walk on a treadmill for 3 hours at a low speed, say 3.5 mph, would this cause a catabolic state or just burn excess calories?

[ezdog007]

When is the best time to eat your pre-workout meal? I've heard anywhere from 30 min. to 2 hrs. prior. Does it matter what type of workout, cardio (HIIT) or strength training, time variations for specific workouts?