I'm a big guy, and want to lose fat. My friend (who's muscles are huge), said ''Lift weights with me and you'll lose fat eventually''. Well we've been lifting for a little while, but I've gotten fatter. I'm poor and can't buy protien powder, so I have to eat a lot. I've gotten stronger and my muscles are a little bigger, but I'm fatter too. I don't think I can wait for my muscles to become fat burners. I need to lose the fat now. What should I do?
I don't want to run because I hear it's bad for a million reasons (and I have a weak heart). But I was thinking about those workout videos and realised that they're basically all the same moves, just new models and music. So it stands to reason that I could just throw on some Static X and move around for a half hour, right?
Regardless; what are some great Fat Loss ideas that even a poor person could do. Like coffe, grapefruit, etc. What works, what doesn't. Are there any pills that are actually worth buying? I tried a gnc product that didn't affect my heart, but I don't think it did anything to the fat either, haha.
Anyhow; I hope you guys can help me.
So I was/am also a big guy. Over the last 10 months I have managed to drop 41 pounds to date. However, to me I needed to look at what I wanted to accomplish. To me this meant first gain muscle... second lose weight. To me it was easier to "mold" my body than actually lose the weight. I ve struggled with my weight all my life. So I dropped the weight but it looks like I ve dropped more than that, or least that s what I ve been told. I focused on lifting my arms, chest, and shoulders to make them bigger and my waist look smaller. I did a quick google search and here is what I found in a few places and also remember reading these statements in the past.
A pound of muscle burns more calories than fat, fat burns 2 cals a day and muscle 7 cals a day... numbers could be off but you get the idea.
Weight Lose=Cals burned-Cals taken in
So what s worked for me.....
Lifting 4 times a week with one day cardio... I hate cardio
I used to eat 2 big meals a day... I now eat at least 4 small meals.. most of the time five or six. To me this has been the most important change.
Amount of protein I intake... .66 x my body weight
If I m unable to take whey protien shake.... tuna or cottage cheese
Friday night.. I eat something out of the ordinary pizza, a burger, whatever I m in the mood for.
Remember to recognize progress regularly and focus on the end result.
If you make a mistake.. great you recognize that you did something that you shouldnt have
Excellent post Jimy!
Fat/weight loss is a direct result of eating habits. 5-6 smaller meals throughout the days keeps your metabolism going, thus burning fat. With 2 meals a day, your body doesn't know when it's going to eat again, so it stores the food as fat, so it can use it later, thus slowing the metabolism dramatically.
For diet, you don't need to be 'rich' and buy protein powders. Canned tuna fish with a bit of light mayo and a tspn of relish is 125 (+/-) cals and full of good protein, fish, chicken, soy and eggs are all excellent sources of proetin. Veggies and fruit are good, not for protein, but for carbs and fiber. There's way too much 'real food' (non-protein powders) that can do well for you.
A good idea is to write down everything you eat for a week. At the end of the week, sit down and figure out the cal counts and the breakdown in proteins, carbs and fats. Then you can see where you're not eating correctly and do something about it.
As far as cardio, interval (HIT) training is good. Warmup on a bike or xcountry ski machine or eliptical, then go all out for a couple of minutes. Then, slow the pace back down to a brisk walk. Repeat this for 20-30 minutes.
Weak heart? Nothing will help your heart more than eating right, weight lifting and HIT cardio. You'll lose weight and strengthen your heart.
Pills or supplements needed - none. Eat right, lift hard and HIT and you'll be surprised at the results.
Last edited by rbtrout; 11-15-2008 at 07:18 PM.
Give chalk a chance.
49 years old
also you can get alot of protien without tons of calories bro. like tuna/turkey for example
Lifting is my life
I am 15
@ 155 lbs
Fat loss= lifting heavey, compound lifts + eating less than maintanence calories + spreading meals over 24 hours
these are foods you want to stick to: http://whfoods.org/foodstoc.php
in my opinion, losing weight is easier than gaining muscle. I've lost like 40 lbs over the past 2 years and the first 20 just came off from increased exercise I think. The other 20 came off due to a change in eating habits + more exercise. Basically all you have to do is find out your maintenance calorie intake and then eat 500 calories less than that. Doing this alone will allow you to lose a pound a week. If you combine your smart eating habits with exercise, the weight will come off even faster.
Myth #1: Muscle burns fat
Don't count on muscle mass to burn extra calories. Each pound of muscle burns 6 cals. per day, vs fat which burns only 2, that's a net of 4 extra cals. burned per pound. HOWEVER, building that muscle WILL burn cals, so focus on heavy compounds to burn the most cals per rep.
Myth #2: 6 small meals per day raises your metabolism
And even if meal frequency did increase caloric expenditure, and no one has put a number on this, but let's say it burned an extra 200 cals. You could just as easily subtract 200 cals from your daily menu and recieve the same results, without carrying a can of tunafish around with you all day.Originally Posted by Thermogenesis in humans after varying meal time frequency
Wolfram G, Kirchgessner M, Müller HL, Hollomey S.
The other detriment of 6 meal/day dieting is its effect on blood sugar. Every time you eat you get an insulin spike, and every time you cease eating you get an insulin drop. What this means is if you've fallen behind on eating meal number 5 for the day you'll experience an energy crash until you finally feed. It's not fun.
Truth: Don't rely on these gimmicks to lose weight.
1) Total Cals per day
First you need to figure out how many cals you actually burn in a day's time span. There are three main ways you can figure this out:
Method One: Basal Metabolic Rate
One way of determining your daily caloric needs is by determining your Basal Metabolic Rate. Your BMR is the baseline for how many calories you'll burn in a 24 hour period.
Go here to calculate your BMR.
This calculator assumes:
That you are not inordinately fat or slim, muscular or weak, athletic or untrained
The biggest problem with this and just about every other BMR calculator on the internet is that they do NOT take lean body mass (LBM) into account. As such, they provides a "bell-shaped curve" answer. In other words, it'll get the average guy or gal pretty close, but if you are noticeably large or small, athletic or untrained, you will get skewed results.
Once you've calculated your BMR and accounted for any additional calories you'll burn throughout the day (from exercise, manual labor, walking, playing basketball, etc), you'll have the number of calories needed to maintain your present weight. Naturally if you want to gain weight, you'll need to eat more than this amount. Start with an extra 500 cal/day and adjust from there (either up or down) based on your own observations (scale, mirror, body dimensions, calipers, etc.).
Method Two: Body Type
This method is also fairly easy to employ. First, you'll figure out how many calories per pound of bodyweight you need to consume, then you'll multiply that number by your bodyweight. The total sum is how many calories to shoot for in a day's timespan.
If you are a chubba bubba and you want to drop blubber, you can probably get by with somewhere between 12-15 calories/lb of bodyweight, depending upon how old you are, and how long you've been chubby. Chubby's who are extremely strong naturally (the stereotypical "big Samoan mofo") will have faster metabolisms because of their natural base of strength, as will chubby teenagers. If that's you, err toward the 15. If you're an old fart like me, check what 12x does for you.
Method Three: Weekly Weigh-In/Food Journal
This is in my opinion, the most accurate way to identify your ideal calorie intake. The only downside is that it takes a little more work from you to get it right.
1. Weigh yourself after your morning bowel evacuation. Note this weight.
Catalog your diet in a nutritional log, such as the one found here, for an entire week.
2. After a week of following your controlled nutrition plan weigh yourself again and see what the difference is.
3. If you've gained a lb, then you are approximately 500 calories per day above your daily caloric maintenance level, assuming you ate the same # of calories each day. (½ lb over = 250 cal over, 2 lbs = 1000 cal, etc). If you've maintained your present weight, then you are eating approximately at your maintenance level (calories in = calories out). If you've lost a pound, then you're 500 calories below your maintenance level.
4. Determine your maintenance level. From there, adjust your calories for your weight gain/loss goal. +500 kcal daily to gain 1-lb weekly, +750 kcal daily to gain 1.5 lbs weekly, +1000 to gain 2-lb weekly (don't do this if you're over 25, you'll get fat), +1500 if you want to gain 3-lb weekly (don't do this if you aren't still growing in height, you will get fat, unless you are a mutant). This is NOT 100% IRONCLAD, but is a pretty easy and cheap way to get the ball rolling.
This works in combination with the above methods too. You can make a quick determination of daily calories with Method 1 or 2 and then use Method 3 to check the efficacy of your menu. I recommend doing this every week or two and reassessing where your calorie needs stand.
2) Macronutrient Ratios
Now that you've figured out how many cals to eat, you need to figure out how to proportion your food. I recommend a 40/30/30 ratio (or something close) where you get 40% carbohydrates, 30% protein and 30% fat. And remember to get 1-2 g. of protein per pound of bodyweight.
3) Food selection
One main guideline I advise you to follow if when you go to the grocery to shop the peripherals of the store and avoid the aisles. Around the outside of the store you'll find fresh fruits and veggies, meat and dairy. It's minimally processed and that's good. What you'll find in the aisles is food in boxes and cans. This is food that has been heavily processed and that is bad. In addition to that get plenty of healthy fats: Olive oil, fish oil, nuts, seeds, avocados, and natural peanut butter.
Follow these guideline and you'll continue to pack on muscle and lose the fat.
Last edited by Bango Skank; 11-19-2008 at 07:25 PM.
Starting Strength Wiki
Mil. Press: 165x5
Im with you on your struggle etcarl