How to lower one's overall mass. Questions are about diets and training programs that improve body composition.

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450 views

What is considered a healthy weight loss and body fat decrease?

Is there any information on what is considered a healthy (and sustainable) weight and body fat % loss? How many pounds/bf% for each week can I compare my results against so that I know I'm making good ...
4
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3answers
3k views

I am on 8% body fat but still look fat?

I have been doing some intense cardio and weight training for the last 2 months, with a goal in mind to get a lean body. From what I understood, if I have body fat around 7-8%, that means ripped mid ...
4
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1answer
250 views

How to lose fat even if “fit”?

I'm a 20 years old male who's always been fit. I love sport, and I always practice them such as football, rock climbing, skateboardind... and more. But I want to have a toned body. We never see my ...
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2answers
1k views

Optimum heart rate for fat loss

I'm trying to figure out what the optimum heart rate should be for cardio exercise to burn fat. According to this website apparently between 60% and 70% is best for fat burning. Is this true?
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3answers
464 views

Gain muscle mass for fat loss

One of my aims is to gain muscle mass to increase fat-burn. What would be a good way to achieve this? It should be natural to concentrate on big muscles, but from what I understand legs for example ...
4
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2answers
361 views

Is it useful for runners to cross-train using kettlebells?

I'm using running to help burn some fat mostly because it is the only cardio I really enjoy doing. I know muscle helps burn fat faster. Would using a kettlebell between runs help promote fat loss, ...
4
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2answers
1k views

Treadmill workouts for weight loss

I recently spent some time googling to find treadmill workouts for specifically weight loss, but it turned out to get nothing than couple of mediocre essays. Can anyone recommend either online ...
4
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2answers
139 views

Is It Rational To Weigh Yourself While Exercising?

Background At my gym, I see many people weighing themselves while exercising. They are usually in their gym clothes, with shoes, socks, etc. My immediate thought was that it's idiotic. This is ...
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2answers
2k views

How (much) can a metabolism slow down?

Always when you read about diets, you also read a warning saying that a too small calorie intake will slow down your metabolism. However, I can't find any sources explaining what exaclty slows down ...
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1answer
1k views

Stair climbing for an obese man

One of my friends is over 222 lb. He is a bit lazy to go to gym; so, I suggested he do stair climbing at home. He agreed to the idea at first but then told me it might be harmful given his weight. So ...
4
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1answer
119 views

What kind of workout regimen can get me back in it?

When I was in college, I used to pretty good at keeping up a decent workout schedule (three days a week during normal times, at least one day a week during extremely stressful exam weeks). My ...
4
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2answers
922 views

Is sitting all day in anyway related to butt size?

I'm a programmer and I sit by the computer almost all day long, some days literally all day, and I heard that sitting all day is one reason why someone's butt can get bigger is that true? and if yes, ...
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1answer
258 views

Fat burning supplements and their efficacy

I understand that the general consensus is that one should rather rely on exercise/training and proper nutrition to lose fat. However, I'm wondering what else can be used to accelerate this process. ...
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3answers
1k views

What am I doing wrong with my diet and exercise routine?

I was a 5-6 day a week runner up until last month when I ran a half-marathon and have not wanted to run since. I also put on an unwanted 20 pounds. To make up for the missing running, I have been ...
4
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1answer
174 views

Does weight come off where it went on?

Although we know we can't target where weight comes off, if someone gained 20 pounds of fat and then lost 20 pounds of fat with no muscle gain or loss, would they look the same as before? Could it go ...
4
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1answer
2k views

Cycling for weight loss

I am a 30yr old male, and I have a 10km (20km round trip) commute to work. - About 60/40 bike lane/road, and its a city = so can be stop-starty with traffic lights in rush hour. I was only riding ...
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2answers
162 views

As a beginner, I'm quite confused as to how much I should eat

First things first, I'm a 25 year old male and I'm currently 280 lbs. I've finally admitted that there is a real problem with my lifestyle and I'm hoping to drop my body fat from about 35% to 15-20%. ...
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2answers
5k views

Will eating only protein cause me to lose weight faster without muscle spoiling?

I've been on a ketogenic diet for the past two months, while also doing weightlifting three times a week. I need 2900 kcal a day to maintain my weight, but I've been eating at a 20% deficit to lose ...
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1answer
2k views

What to do after the R4FL training program?

I am currently following the R4FL training program for running. It trains me to run up to about 60 minutes, but the last two weeks are mostly intervals, sprints and Fartlek runs. where: ...
4
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1answer
5k views

Combining HIIT and weight training

Im 22 years old, 170cm, ~90kh weight, starting some efforts to get in shape. Im going to the gym 3 times a week, I changed my diet to low-carb. My main objective is to lower my BF%, but i wouldnt mind ...
4
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2answers
221 views

Why do I see better results when taking it easy?

So I've been trying to tone my body for almost a year now. Through most of the year, I've been going very intensive with my workouts and although I was seeing results, they weren't as good as I ...
4
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1answer
436 views

How can I determine my recommended daily caloric intake if I know my BMR?

This thread recommends learning what your BMR is. You can estimate your BMR with a BMR Calculator. 1) How do I determine how many calories I burn each day by running and/or walking and how do I ...
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1answer
129 views

Does your weight have “momentum”

I'm obviously NOT talking about physics here - obviously your body has mass and therefore momentum. What I mean is ... I've been tracking my weight over the last 18 months or so, and I know a fair ...
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1answer
77 views

Is this a plausible cutting/bulking proposal?

Considering that losing fat without some muscle mass loss is highly unlikely and gaining muscle mass without gaining any fat quantity is also unlikely, all we have to do is trying to optimize our ...
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3answers
181 views

Ideal length of a cardio for someone who is losing weight

In a similar question the following is stated however I've read online that 30 minutes is better. Is there any conclusive study or research on the ideal length of a cardio for someone who is losing ...
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2answers
144 views

Weird work hours and workouts

I typically work 4am til NOON and live in a hot climate. I do hour-long PT sessions Monday/Tuesday/Thursday from 1230-130 to lose weight. I am struggling with a couple of things, I feel burnt out, at ...
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1answer
155 views

Caloric intake for fatty trying to gain muscle

OK, I'm 6 foot tall and I weigh 215 pounds. Based on my weight when I was younger (I'm in my late thirties), I'd say I'm about 25 to 30 pounds overweight (fat) now. I started lifting about three weeks ...
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3answers
1k views

When should I exercise to compensate for excess calories?

If I know that I am going to have a big night of eating and or drinking, but don't want to gain any weight, am I best counteracting the excess calories by exercising earlier in the same day, or is ...
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5answers
6k views

I exercise daily but my weight is not decreasing

I am a 25 year old female and my weight is 141 lbs (63 kg) and my height 5.3 feet (1.63 m). I want to lose 20 lbs (9 kg). My current traning and eating: I do yoga for one hour in the morning ...
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4answers
213 views

how to choose a gym membership for weight loss?

What are the factors to consider while choosing a gym membership? I want to reduce my weight by 20Kg in 3 months and so need a gym. I have never been to a gym in my life and would like to know what ...
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6answers
283 views

Workout routine for an overweight person

I'm 22 yo, I weight 358 and 6 foot tall and I want to get in shape really fast. I'm a computer engineer student and spend a lot of time in front of a computer 8 to 14 hours a day. I want to change my ...
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2answers
4k views

Do I need to lose more weight ? My BMI is 21.5

My age is 22 from Pakistan, my weight is 125 lbs (56.7 kg) and have a height of 5ft and 4in (1.62 m), so do I need to lose some weight? As far history I have lose about 18lbs in two months, my actual ...
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3answers
140 views

What kind of interesting exercises can I do to lose weight?

I am 128 Kgs. I have been escaping most physical problems but recently 2 things caught my attention: Pain in knees when subjected to prolonged cold weather/sitting in a position for too long. I am ...
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4answers
3k views

Sport that is less stressful to knees?

I have bad knees and wish to do more exercise to lose weight. Running and jogging is bad. Do you have other recommendation? I don't have a bike and my home just have no place for a bike. And I can't ...
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2answers
111 views

“Heavy” type Services and Programs

My better half has struggled her whole life with weight... She was almost 300 pounds at one point and busted her arse to get down to 240, and now due to some health issues her Mom is having, she's ...
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1answer
383 views

Blood group diet

Has anyone tried the blood group diet. I have been thin all my life, for the past 6 months, I have worked out hard in the gym and eaten well. Results are great. But along with muscle, I have also ...
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2answers
316 views

Weight training without putting on fat

History The first time I started a strength program I found I could slowly lose a bit of fat during training. Training partner stopped, so did I and I lost a lot of fat (and bit of muscle). Looked ...
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5answers
11k views

Lost 4 kg after 1st month of gym, then it stopped and I did not lose a pound after that.So my second month of gym was a total waste? why is that?

I have joined the gym 2 months ago.Today was the end of the 2nd month . As I lost 4 kg at the end of 1st month I was so excited to see a reduces number on the scale today. But it was shocking, as I ...
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2answers
2k views

Does cardio burn fat differently than burning calories though non-cardio workouts?

I have read over and over again that you can't target specific areas to lose fat in. Also we know that if we burn more calories than we consume, we lose weight. My question is then: Does it make a ...
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4answers
126 views

Feeling always tired even doing exercices

I am 28, 174 cm, 110 KG of pure fat :D and I always feel tired. I used to cycle to work about 20 KM per day but In a low pace, about 9-10Km/h. Now I changed my job and I cycle 15 km to get to drop my ...
3
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5answers
2k views

If I lift weights and eat exactly my calorie requirements, what will happen to my body?

I know I won't lose or gain weight if I lift and eat my exact calorie requirement (including the calories burnt during a workout) - but what will happen to my bodyfat percentage? Will no muscle grow ...
3
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3answers
8k views

Stronglifts 5x5 while on a caloric deficit?

I've been training on and off for the past two years, but only consistently for the past 9 months and currently I'm 185lbs (6'2"). However I wasn't following a specific program and I was only using a ...
3
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2answers
119 views

Help understanding my weight loss results

I started working out again about 2 months ago, following a long period of inactivity, currently my body fat percentage is around 12% my goal is to get it down to 6%-8%. I'm on a low-fat high-protein ...
3
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1answer
1k views

Running continuously or with a break?

I want to know what would be a better way to run 5 km if you want to lose weight. Running non-stop or taking a 10 minute break every 2.5 km, so my heart rate can go back down?
3
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2answers
151 views

Guidance on my current diet and workout routine

I'm 21 years old. My height is 6'5'' and I weigh 108kg or around 240 pounds. My build is OK apart from the stomach where the most of my body fat seems to be! I can start to feel that it's getting ...
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2answers
176 views

Exercise advice for newbie

I'm a 22 year old male currently employed as a Program Developer(sedentary work).I weigh 110Kg's and am 186cm's high. I started working out about last week. I normally do 30mins of cardio on bicycle ...
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3answers
302 views

Sample Regimen for losing body fat and retaining lean mass

I'll be surprised if this is a duplicate, since the only questions I see on here similar are for gaining mass or something similar. I see questions that mention hiit, but don't mention specific hiit ...
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3answers
984 views

Does cardio on the same day as going to the gym negatively interfere with each other?

After years of living with overweight I've been on a crusade against fat for a couple of month now with great success. I'm combining a low carb diet with the following training regime: Mo, Tue, Wed ...
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1answer
162 views

Consequences of taking a break from training

I'm taking a forced break (about 2-3 weeks) from weightlifting after several months of training. How much are my strength and volume going to drop and at what pace should I start training after coming ...
3
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2answers
321 views

What other changes should I make to my weightraining plan and diet to continue losing belly fat?

I was once over 181 pounds and for my body type I was tipping on the scale of very fat to obese. I started to do lots of cardo and watched what I ate(but never dieted as I knew if I diet I won't be ...