What are the best ways to reduce and eliminate belly, abdominal, and thigh fat?

Results 1 to 4 of 4
  1. #1
    Senior Member
    ELITE MEMBER


    Join Date
    Oct 2017
    Gender
    Male
    Posts
    945

    Thanks Thanks Given 
    150
    Thanks Thanks Received 
    45
    Thanked in
    45 Posts
    Rep Points
    10971762

    What are the best ways to reduce and eliminate belly, abdominal, and thigh fat?

    Here are the determining factors when trying to look fabulous:
    1. Calories in vs. calories out: 40%
    2. Macronutrient breakdown a.k.a. how many grams of protein, carbs, and fat do I need :
    40%
    3. Nutrient timing or when do I eat what?: 10%
    4. Food quality which would be organic vs. conventionally grown produce, local foods vs. imported etc: 5%
    5. Supplements: 5%
    Most trainees are overly focused on points 4 and 5, thereby setting themselves up for failure.
    To Reiterate: if you do not count your calories you will gain body fat even if you only eat organically grown nuts, that where harvested by happy, unionized farmers and from sustainable trees. The end.


    How to set up the caloric needs?
    It is really simple: Take your goal body weight in lbs (goal weight) times 8 or 9 (if you are the more sedentary person or a female) 10-11 (if you are in hard training and/or a male)
    + hours of weekly training.


    Example: if you want to weigh 200 lbs as a male and train 4 hours a week =
    200x (10+4) = 2800 calories a day
    Next step: Macro-nutrients
    Protein: Comes in at one gram per pound of body weight, in our example, it would be 200 grams at 4 calories a gram = 800 calories.
    Carbs: We?ll start with 1.5 grams per lbs body weight, so that would be 300 grams equaling 1200 calories since carbohydrates also come at 4 calories per gram.
    800 + 1200 = 2000 calories have been spent. If you are trying to gain weight, you would increase the number of carbs to 2 grams per lbs of body weight.
    The remaining calories will come from fat. For that, we?ll simply divide the 800 calories we have left by 9 (since fat clocks in at nine calories per gram), and our hypothetical athlete gets to eat about 90 grams of fat a day?


    Yes, setting up your diet will require some basic math and planning and no you do not have to do it. But be aware that your outcome will be sub-par at best if you are not willing to put in the effort. more info here.
    Thanks and Good Luck!

  2. #2
    Senior Member
    ELITE MEMBER
    alexvega's Avatar


    Join Date
    Aug 2004
    Gender
    Male
    Location
    CostaRica
    Age
    47
    Posts
    1,399

    Thanks Thanks Given 
    2
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    3980999

    hi Derek do you might give me a example about me: im 47 years old men, sedentary with a 110 kg /242 lbs. i started to walk 40 minutes 3 or 4 days /week.

    i stop the alcohol beer.
    thanks

  3. #3
    Senior Member
    ELITE MEMBER
    alexvega's Avatar


    Join Date
    Aug 2004
    Gender
    Male
    Location
    CostaRica
    Age
    47
    Posts
    1,399

    Thanks Thanks Given 
    2
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    3980999

    Quote Originally Posted by Derek Wilson View Post
    Here are the determining factors when trying to look fabulous:
    1. Calories in vs. calories out: 40%
    2. Macronutrient breakdown a.k.a. how many grams of protein, carbs, and fat do I need :
    40%
    3. Nutrient timing or when do I eat what?: 10%
    4. Food quality which would be organic vs. conventionally grown produce, local foods vs. imported etc: 5%
    5. Supplements: 5%
    Most trainees are overly focused on points 4 and 5, thereby setting themselves up for failure.
    To Reiterate: if you do not count your calories you will gain body fat even if you only eat organically grown nuts, that where harvested by happy, unionized farmers and from sustainable trees. The end.


    How to set up the caloric needs?
    It is really simple: Take your goal body weight in lbs (goal weight) times 8 or 9 (if you are the more sedentary person or a female) 10-11 (if you are in hard training and/or a male)
    + hours of weekly training.


    Example: if you want to weigh 200 lbs as a male and train 4 hours a week =
    200x (10+4) = 2800 calories a day
    Next step: Macro-nutrients
    Protein: Comes in at one gram per pound of body weight, in our example, it would be 200 grams at 4 calories a gram = 800 calories.
    Carbs: We?ll start with 1.5 grams per lbs body weight, so that would be 300 grams equaling 1200 calories since carbohydrates also come at 4 calories per gram.
    800 + 1200 = 2000 calories have been spent. If you are trying to gain weight, you would increase the number of carbs to 2 grams per lbs of body weight.
    The remaining calories will come from fat. For that, we?ll simply divide the 800 calories we have left by 9 (since fat clocks in at nine calories per gram), and our hypothetical athlete gets to eat about 90 grams of fat a day?


    Yes, setting up your diet will require some basic math and planning and no you do not have to do it. But be aware that your outcome will be sub-par at best if you are not willing to put in the effort. more info here.
    Thanks and Good Luck!
    hi Derek do you might give me a example about me: im 47 years old men, sedentary with a 110 kg /242 lbs. i started to walk 40 minutes 3 or 4 days /week.

    i stop the alcohol beer.
    thanks

  4. #4
    Senior Member
    ELITE MEMBER
    alexvega's Avatar


    Join Date
    Aug 2004
    Gender
    Male
    Location
    CostaRica
    Age
    47
    Posts
    1,399

    Thanks Thanks Given 
    2
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    3980999

    Quote Originally Posted by alexvega View Post
    hi Derek do you might give me a example about me: im 47 years old men, sedentary with a 110 kg /242 lbs. i started to walk 40 minutes 3 or 4 days /week.

    i stop the alcohol beer.
    thanks
    Hi It’s Mr Dereck around here !!!!


    Enviado desde mi iPhone utilizando Tapatalk

Similar Threads

  1. 5 Ways to Eliminate Stress from Your Life:
    By merdindia in forum General Health & Awareness
    Replies: 25
    Last Post: 04-14-2014, 11:03 AM
  2. Research points to way to eliminate belly fat
    By juggernaut in forum Diet & Nutrition
    Replies: 9
    Last Post: 07-06-2007, 12:12 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Copyright© 2001-2019 IronMag® Bodybuilding Forums