reducing bodyfat

[modiba]

can someone tell me the best way to reduce my body fat, without taking supplements such as la muscle fatstripper (which prob doesnt work!).

im assume i need to do some fitness excersices?? wot are the best ones to do that wont break down muscle as well. how long should they last?

is running 7km any good once a week or counter productive? im trying to put on muscle.....

thanks guys

 

[Mudge]

For many guys long cardio will hinder gains, over a week I lost an 1/8" on my arms from doing hour long bike cardio.

Diet is the best way to lose fat with mild cardio, like 30-45 minute walks 3-3.5 MPH or so, JMO of course.

 

[Training God]

I would suggest trying to experiment with interval training. Just start off easy and gradually increase the level of difficulty.

Interval training is short but sweet!

 

[Scotty the Body]

Diet is the key, a little cardio helps to but can effect muscle gain/loss if your not carfull.
I like the Interval training PowermanDL suggested the best for cardio.

 

[Duncan]

A caloric deficit is key, Scotty, where it comes from is irrelevant except in terms of metabolism.

If you add cardio and keep cals the same, you will generally increase your metabolism, which is good. If you restrict cals too much and reduce or maintain your activity levels, you may reduce your metabolism, which is bad.

Most large individuals are too lazy to do cardio, so they say it causes muscle loss. Your body cannot tell the difference between caloric deficit from cardio or caloric restriction (diet), with metabolism being the only exception. If your deficit is too large, you will lose some muscle.

 

[twelvepercentt]

I agree Duncan! I don't know if the original poster is male or female, but for women in particular, more cardio is even more important.

And I love the hair!

 

[Duncan]

Thank, I use the grease from my morning bacon to style it. (you know that is eddie murphy as buckwheat, right?)

Cardio is important for all, the heart is the one muscle that can kill you if it fails. No other muscle can, of cource except if you are hanging from a cliff and your grip gives out, but that is a whole other bag of potatoes.

 

[Mudge]

I'm on 470g protein per day, I am now using EFAs which may help but even 1 week cardio and I lost an 1/8" on my arms, that sucked.

 

[Duncan]

Do you feel that since most of your diet is protein that your body may becoming more efficient at using it for energy? That is one of the principals behind high fat diets and fat burning. Just something to think about.

Also, that is 1800 cals from protein alone, what else do u eat? Low carb will generally kill your metabolism as well.

 

[kanun]

I've meaning to ask this, and I guess this is the best place to post it:
How much cardio is considered a little/lot? I myself do 10 mins of rowing after each workout session (I know it would be better to have separate cardio days, but I don't have the time .) I do cardio mostly to help fat loss (in addition to watching my diet, obviously) and to maintain a general fitness level.
Should I be careful with this? Or is it on the low side (ie it's unlikely to hinder my muscle development)?
Cheers!

 

[Mudge]

Originally posted by Duncan
Do you feel that since most of your diet is protein that your body may becoming more efficient at using it for energy? That is one of the principals behind high fat diets and fat burning. Just something to think about.

Also, that is 1800 cals from protein alone, what else do u eat? Low carb will generally kill your metabolism as well.

Lots of beef, occasional green beans/salad, flax/olive oil, yes I wonder about my own diet. I am slowly losing bodyfat, but very very slow. I dropped milk about 2 weeks ago.

 

[modiba]

what is meant by interval training? is running fast for 2 mins, then walking for 2 mins, and repeating this for about 20mins...?

thanks

 

[Robboe]

Originally posted by Mudge
I'm on 470g protein per day, I am now using EFAs which may help but even 1 week cardio and I lost an 1/8" on my arms, that sucked.

I hope you're at least 300lbs, or there is no real need for that amount of protein.

If it was 1/8" of muscle, then you musta been doing a helluva lot of cardio during this week, cause muscle doesn't breakdown that quick.

 

[Mudge]

The 300 pounders are on 650ish protein, an hour a day except on leg days.

 

[Duncan]

I would question your diet, also. I have done some really retarded diets in my time as well, but if we never try them then we cannot discredit them. I cannot even imagine how many times a day you shit eating all of that protein.

Also, your 1/8" could be contributed to water loss since you would be sweating alot more.

 

[Mudge]

Yes, I definately figured it was probably water, either way its one of those things that you worked hard for and you freak out a bit when it starts dissapearing.

Yes, I definately need to look into my diet, I don't eat garbage lately but fat comes off very slowly for me.

Wish me luck

 

[modiba]

talking bout water loss...is right that creatine fills your muscles with water?

is this a problem?

 

[soundmind]

creatine isnt all that bad... yes it needs water.... so you have to drink water... water isnt bad for your body though... since youre mostly made out if it.....

cycle off creatine though.. its not meant to be taken all the time...

 

[Mudge]

Fluids to the muscles is a good thing, fluids carry nutrients, you could possibly argue that it stretches the facia but I would not doubt that creatine doesn't do that job in volumes required to achieve that affect.

No reason to cycle off of it that I know of other than saving money, I believe I got 2lb german quality for $29, I really have no idea if it does anything for me, nothing dramatic at least in a time span short enough to measure it.

 

[Robboe]

The cell volumising nature of creatine is good cause it allows for greater strength, since the main mediator for muscle growth seems to be through tension overload in the muscle i.e. lifting more (generally) = more muscle (providing the correct environment i.e. calorie surplus).

Originally posted by soundmind

cycle off creatine though.. its not meant to be taken all the time...

Says who?

It's not like creatine is produced on some kind of axis like testosterone is. Taking it doesn't force your body to shut down it's own production of the stuff (that i'm aware of. Maybe extreme lengthy periods of creatine use would, i dunno).

It doesn't lose it's efficiency over time either.

Most of the time it's people thinking it's lost it's impact, since they get used to it's effects and stop noticing more significant changes like they did with the first few weeks of using the stuff.