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best way to lose body fat
- Thread starter yazy10
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Perdido
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i know that u have to do cardio to lose body fat. but what is the best way to lose it running, walking, cross trainer, bike. i do all of them but sometimes i would just wall for 30-45mines
All of them will work -eventually - but the best way is to lift more and eat less: Got Built? » Eat less and move more
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That is incorrect. The best and only way (without surgical procedure) to lose body fat is creating a caloric deficit for your body. AKA, dieting.
Cardio is icing on the proverbial cake of weight loss, that you can't eat.
diet beats cardio any day
Yep, you dont have to cardio to lose weight!
And you dont have to cut fat, you need fat, preferably the good kinds though.
you need to count caloris basically
You have to find out how many calories you average daily and adjust your intake for your weight loss.
However cardio should be in everyones game plan just because of its other benefits.
fitday.com can help you out.
And you dont have to cut fat, you need fat, preferably the good kinds though.
you need to count caloris basically
You have to find out how many calories you average daily and adjust your intake for your weight loss.
However cardio should be in everyones game plan just because of its other benefits.
fitday.com can help you out.
i eat a keto diet for both bulk and cuts now. with a perfect diet you can control fat and muscle gain a lot easier than trying to cut fat with cardio and a on/off diet
For the 8 billionth ^22 time...you don't have to workout to lose weight!
Should you workout....yes. Intensity and frequency depends on your goals.
MU, what major changes do you make between a bulk and a cut?
You need to find your maintenance amount of calorie and go from there. So if your maintaining level is 3000 calories a day, then to cut you start from eating 10% less calorie from that, and if you want to gain you eat 10% more.
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Where does this myth come from that you need cardio to loose weight?
As stated diet is numero uno, you need to create a colrie deficit in your body in conjunction with weight training to minimise muscle loss and thirdly you can do some cardio for further fat loss.
Good Luck bro.
As stated diet is numero uno, you need to create a colrie deficit in your body in conjunction with weight training to minimise muscle loss and thirdly you can do some cardio for further fat loss.
Good Luck bro.
tv, magazines, and unimformed people on forums.
OneWheyOrAnother
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Also some people say a good way to burn extra calories while in a caloric deficit without losing much muscle mass is walking on an incline. Too much cardio may cause muscle loss!
True that, if you get the moving alot on the treadmill wether on incline or not it'll become to adapt to that, and in order to adapt to that it will start getting rid of muscle so you can freely run without being heavy.
OneWheyOrAnother
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I don't completely agree with that, because walking on incline is a resistance exercise which requires more muscle strength to perform.
GOtriSports
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or people that love food too much to diet. So they just do hours of cardio to still try and create a cloric deficit =)
GOtriSports
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Im not sure about walking on incline, I was aiming at the general cardio.
I learned about that from another trainer on here
HIIT (High Intensity Interval Training) is the best form of "cardio" if you can still call it cardio. It helps to build muscle in your legs still and from what I have read helps your metabolism stay on fire all day long. However you should only do this 3-4 times a week at the most.
My HIIT involves me activating two tredmills right next to each other. One is set at a 5.0 speed and 5.0 Incline for the rest and the only is set at 11.0 speed and 2.0 incline. What I do is go on the light one for one minute then switch to the faster one for 20 second and go back and forth like that for 20 minutes. It is is also great for just increasing general cardiovascular health
Yeah, you don't have to workout to lose body fat, but I still think that is an ill-advised route to go down.
First of all, starting a resistance training program is going to improve body composition without making any dietary changes, period. I'm not suggesting you should ignore your diet, but I just wanted to make that point very clear.
As well, dieting without doing some resistance training at the same time is a recipe for shitting away your muscle. Even if your diet is really on point, it becomes very difficult to avoid this problem. Becoming skinny fat is generally not the goal of most.
Don't forget that exercise also improves nutrient partitioning. There are various things you can do to your eating habits to also have this effect (Nutrient timing, smaller meals, reducing the intake of highly processed foods, etc.), and the combination of the two will lead to a synergistic outcome.
Finally, although I agree that it is quite possible to cut fat without doing cardio, I still think that is a mistake for mostly the same reason. You are missing out on reducing your calorie deficit further, negatively impacting nutrient partitioning, and potentially losing out on chronic improvements in metabolic functioning.
First of all, starting a resistance training program is going to improve body composition without making any dietary changes, period. I'm not suggesting you should ignore your diet, but I just wanted to make that point very clear.
As well, dieting without doing some resistance training at the same time is a recipe for shitting away your muscle. Even if your diet is really on point, it becomes very difficult to avoid this problem. Becoming skinny fat is generally not the goal of most.
Don't forget that exercise also improves nutrient partitioning. There are various things you can do to your eating habits to also have this effect (Nutrient timing, smaller meals, reducing the intake of highly processed foods, etc.), and the combination of the two will lead to a synergistic outcome.
Finally, although I agree that it is quite possible to cut fat without doing cardio, I still think that is a mistake for mostly the same reason. You are missing out on reducing your calorie deficit further, negatively impacting nutrient partitioning, and potentially losing out on chronic improvements in metabolic functioning.
Great post. I think you're doing yourself a disservice by not doing regular cardio. Unless youre on some kind of fast.
GOtriSports
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This is a great post but it also gives me a chance to make my point again. You said that most people don't want to be "skinny fat" and you said diet without resistance training is a good way to shit away your muscle and too much cardio does the same thing. This is why I believe everyone needs to find a balance. YOu need some cardio and as I said before HIIT is the best IMO. But if you want to create a cloric deficit and build muscle at the same time or at least retain it since building muscle while on a deficit is pretty difficult you should be dieting and doing most resistance training with maybe 3 days of HIIT cardio a week!
go4kj
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A minor point, but 3 days of HIIT a week is a little too excessive IMO. It is so brutal(when done right) that your body takes a beating. Most recommend once a week, or at the most twice a week.
That being said, everyone is different. What might wipe me out in one session may not have the same effect on you.....
How is building muscle in a deficit possible at all without the use of steroids? I'd like to hear this one.
"right"...whats the right way. why not vary the intensity based on your intake and goals?
GOtriSports
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being a genetic freak? I guess my point was don't try it because I don't see how it can be done...
GOtriSports
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I would say that depends on how many days per week you are working your legs with resistance training. Also, as stated above me you can change the intensity. I gave an example of what I do on the treadmill but you can also do it on a stationary bike, elliptical, ect and that changes the intensity.
Today my legs felt tired so I did a little different type of HIIT. I would do a two minute walk up hill followed by a 1 minute high speed jog (to the point where after a minute I NEEDED to stop). This IMO is easier on my legs than the 20 seconds SPRINT combined with the 1 minute slow jog.
Either way, it has been doing wonders for me since I started it so that is why I recommend it.
In a untrained individual. or someone who has laid off the exercise for while.
Obviously...
