Most Effective Methods of Fat Loss

[cbx]

A thought that just came to me now is that you may not know were to start, or even what your goal really is. I started as just not wanting to be fat anymore and not have that fuzzy am I having a heart attack or stoke feeling (I was at about 30% body fat. Obese, but not damn, kind of obese and stress were messing me up)

Just go to the gym. Talk to their wellness director or manager. They'll help you. I met this great trainer that changed my life. After I started going and the fat went away, and the muscles started growing, and my spouse, other ladies and people in general start noticing me goals changed. I went from got to be skinny to I like having all these big muscles that won't stop growing as long eat and lift.

Eat better, eat cleaner. Try to eat a protein for every carb. Legs burn the most fat, then back, then chest, then arms.

The things that are the hardest to do in the gym, are usually the best.

Get the Jefit app. Great knowledge in that thing.

[brickboy240]

Legs burn the most fat....therefore I am a mt biker! LOL

I always thought that body fat loss begins in the kitchen...not the gym.

[cbx]

Legs burn the most fat....therefore I am a mt biker! LOL

I always thought that body fat loss begins in the kitchen...not the gym.

It's my over simplified way of saying it. They are your biggest muscles, therefore, most fuel needed.

The kitchen indeed is the most critical aspect. Doesn't matter if you want to an 105 lb dainty female or a 260 lb man beast. All starts in there.

[WillBrink]

I was always a proponent of stepping away from the food trough being the most effective method.

It's not. The most effective method is dietary changes ("stepping away from the food trough" etc) combined with exercise. The form of exercise that's most effective is RT and HIIT. Hence, if one wants to get the best effects for their efforts, they'll follow may take home from the OP.

[chuckman]

Really, just get your fat ass off the couch.

I am relatively fit, but not a trainer or instructor. When friends/family ask me what they should do to 'get in shape,' your line which I quoted is the second thing I say. The first being, "step away from the buffet" (i.e., modify the diet).

[chuckman]

Yes, that seems to be to jist. HIIT or RT. LISS, not so much

Thanks, Brother.

[HansTheHobbit]

I'm not a trainer, but I've been in and out of shape at various points in my life, and I know how to get in shape fast through trial and error. The single greatest truth I've discovered is that diet means nothing without exercise. The second greatest truth I've discovered is that walking is the most powerful form of exercise, way more so than running. If you have access to hiking trails, use them. Thirdly, bodyweight exercises are far superior to weight training, with an emphasis on core strength. I would recommend pilates. This isn't to say that diet, running, and weight training aren't good things, but only if it's in addition to the first things. Swimming is also great if you have access to a pool. It all starts with core strength, and walking, especially on varied terrain, and bodyweight exercises are 100% essential. Also look into something called "slacklining." It's hard to learn, but the investment is well worth it. Best core exercise ever.

I've done martial arts, the standard gym routine, hiking, and rock climbing; and hiking and rock climbing were the absolute best and most enjoyable forms of exercise I've ever experienced. Martial arts was okay, but it's extremely hard on your body. As for the gym routine, by itself it gives very little return on time invested, which is why most people just end up spinning their wheels and eventually get too depressed to keep up with it. Rock climbing makes the weight fall off overnight. Within a month you'll have to buy new pants, or at least put a new notch in the belt. Combine it with a good diet and some hiking and you'll go from fatass to sculpted god in less than a year. Memberships to climbing gyms are comparable and often much cheaper than regular gym memberships, and the equipment isn't very expensive at all. Plus you can learn to climb in a gym within a few hours.

As far as diet, meat and vegetables are your best friends. Load up your plate with green veggies and just gorge yourself on them. Broccoli, brussels sprouts, and asparagus are the best. Salads are okay if you're careful what dressings and toppings you use. If you expect to get results, you have to stay away from grain, soy, and dairy. That's non-negotiable. A little bit of cheese is okay for most people, but absolutely no milk or milk products, including whey protein. In general, stay away from supplements. If it comes in package, don't eat it. Do most of your shopping at the meat counter and fresh vegetable isle. Also stay away from starches and sugars. If you only do one thing, then let it be giving up sugar. Some potatoes, beans, and rice are okay, but don't go overboard. You diet should consist of about 70% fresh vegetables, 20% meat and fish, and 10% other, like potatoes, certain fruits, etc. Eggs are also great. Don't buy into the whole cholesterol thing, it's complete nonsense. Do stay far away from pork, though, and eat lots of fish and lamb. Buffalo is also good, especially in chili.

You'll also want to get into vegetable juicing. Not fruit, though. Kale, lettuces, cabbage, carrots, beats are good. Just make sure it's mostly green vegetables. You should also use a little pineapple juice, but it must be fresh and not more than a few ounces per serving. The enzymes in it will help you digest the juice, and it makes it more palatable. Juice fasting is absolutely life changing, even if you only do it one day at a time. I would recommend doing a 3 day juice fast to start things. You'll have crazy amounts of energy, which will help get you motivated to start exercising. It's best to use a masticating juicer, as it will preserve the most enzymes, which is the whole point of juicing. My favorite recipe is kale and lettuce with pineapple. Carrot, beat, and ginger is also good. Carrot juice can be prepared ahead of time, but green juice must be fresh, as the enzymes die pretty quickly. You'll also want to drink it slowly, as your saliva has to activate the enzymes for them to be of any use.

Well, that's about all I know. Good luck!

[WillBrink]

I'm not a trainer, but I've been in and out of shape at various points in my life, and I know how to get in shape fast through trial and error. The single greatest truth I've discovered is that diet means nothing without exercise. The second greatest truth I've discovered is that walking is the most powerful form of exercise, way more so than running. If you have access to hiking trails, use them. Thirdly, bodyweight exercises are far superior to weight training, with an emphasis on core strength. I would recommend pilates. This isn't to say that diet, running, and weight training aren't good things, but only if it's in addition to the first things. Swimming is also great if you have access to a pool. It all starts with core strength, and walking, especially on varied terrain, and bodyweight exercises are 100% essential. Also look into something called "slacklining." It's hard to learn, but the investment is well worth it. Best core exercise ever.

I've done martial arts, the standard gym routine, hiking, and rock climbing; and hiking and rock climbing were the absolute best and most enjoyable forms of exercise I've ever experienced. Martial arts was okay, but it's extremely hard on your body. As for the gym routine, by itself it gives very little return on time invested, which is why most people just end up spinning their wheels and eventually get too depressed to keep up with it. Rock climbing makes the weight fall off overnight. Within a month you'll have to buy new pants, or at least put a new notch in the belt. Combine it with a good diet and some hiking and you'll go from fatass to sculpted god in less than a year. Memberships to climbing gyms are comparable and often much cheaper than regular gym memberships, and the equipment isn't very expensive at all. Plus you can learn to climb in a gym within a few hours.

As far as diet, meat and vegetables are your best friends. Load up your plate with green veggies and just gorge yourself on them. Broccoli, brussels sprouts, and asparagus are the best. Salads are okay if you're careful what dressings and toppings you use. If you expect to get results, you have to stay away from grain, soy, and dairy. That's non-negotiable. A little bit of cheese is okay for most people, but absolutely no milk or milk products, including whey protein. In general, stay away from supplements. If it comes in package, don't eat it. Do most of your shopping at the meat counter and fresh vegetable isle. Also stay away from starches and sugars. If you only do one thing, then let it be giving up sugar. Some potatoes, beans, and rice are okay, but don't go overboard. You diet should consist of about 70% fresh vegetables, 20% meat and fish, and 10% other, like potatoes, certain fruits, etc. Eggs are also great. Don't buy into the whole cholesterol thing, it's complete nonsense. Do stay far away from pork, though, and eat lots of fish and lamb. Buffalo is also good, especially in chili.

You'll also want to get into vegetable juicing. Not fruit, though. Kale, lettuces, cabbage, carrots, beats are good. Just make sure it's mostly green vegetables. You should also use a little pineapple juice, but it must be fresh and not more than a few ounces per serving. The enzymes in it will help you digest the juice, and it makes it more palatable. Juice fasting is absolutely life changing, even if you only do it one day at a time. I would recommend doing a 3 day juice fast to start things. You'll have crazy amounts of energy, which will help get you motivated to start exercising. It's best to use a masticating juicer, as it will preserve the most enzymes, which is the whole point of juicing. My favorite recipe is kale and lettuce with pineapple. Carrot, beat, and ginger is also good. Carrot juice can be prepared ahead of time, but green juice must be fresh, as the enzymes die pretty quickly. You'll also want to drink it slowly, as your saliva has to activate the enzymes for them to be of any use.

Well, that's about all I know. Good luck!

Meh, whey has a direct and positive impact on weight loss (1) and you know what's consistently associated with weight loss? Dairy products (2). Some decent advice above and some nonsensical advice based on n=1 subjective info vs objective and supported by the published data.

(1) http://www.brinkzone.com/articles/th...o-weight-loss/

(2) http://www.ncbi.nlm.nih.gov/pubmed/26319818

[brickboy240]

So no Greek yogurt? Protein and calcium and other goodies in there.

How about nuts like raw almonds? grapefruit? I eat tons of those things.

I also notice that my mt. biking does more for keeping me thin that walking ever did. I come back a sweaty, tired mess and never did that while walking.

YMMV, I guess.

[HansTheHobbit]

Some people can handle dairy. It depends on a gene mutation. Most caucasians can handle it to an extent, but some can't. Despite my German/British genes, I can't handle it at all. Not even yogurt. If you're going to do dairy, then I would suggest goat's milk. The bottom line is that mammals weren't designed to drink milk past childhood, so it's not optimal. In any case, make sure it's unpasteurized and unhomogenized if you do indulge in it.

Nuts and berries are fine unless you're sensitive to them. Many people are. I'm not aware of any problems with grapefruit, and the pectin is extremely beneficial. As long as you're eating the whole fruit and not just drinking the juice it's a great thing. Same goes for lemons and limes.

As for the whey, I tried it on several occasions, and it always made me feel sluggish. I've also tried other proteins, like egg, and not felt too great afterwards. My experience has been that anything made in a lab isn't fit to be eaten. I know that goes against a lot of conventional thought, but it's served me well. If it comes out of a package, then I don't see it as food.

Regarding the walking, I wasn't saying it's the only exercise you should do. But you need to make it the backbone of your routine. There's something about walking that is 100% essential, probably because it's what we were primarily designed to do. They've actually done studies on it. They've found that runners who integrate walking into their training perform better than runners who only run.