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As you said, there are several theories and it looks like most are supported by some facts or science. So in the end, my answer is no approach is effective for everybody. Just try it and check how does it work for you. We are not all equal and something that may work for you could not be effective on a different person. Now to get more concrete, I did ...


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Get a DEXA reading. They cost a lot, but they are the gold standard. There are gyms, rehab clinics, colleges and universities that can provide them.


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You must keep in mind that bodyfat is essential to the human body. It's not necessarily a bad thing, and there is certainly a minimum requirement for good health. For example, it's absolutely necessary for nervous system function (myelin sheaths act as insulators for nerves, and are made up of fat). Of course, in regards to your training and diet, there are ...


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For women 10 to 13 % body fat and men 2 to 5 % body fat but even most athletes are above that. Athletes are usually a few percentage points above that unless they are competing in a sport that requires a low body fat percentage at which point they will reduce their percentage a day or two before. Both men and women can have up to 10% higher body fat and ...


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I concur. Spot reducing is not possible. Typically fat comes off the last place you put it on. So if it has been sitting there for awhile, it may take awhile to get it off. Be patient. I would concentrate on making your training sessions (w/weights) a bit more challenging. Take shorter breaks (60 seconds) and up your volume a bit. Perform 4 or more sets ...


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The body is a funny thing. There is no real way to predict how and where it will store fat. The one observation I have made with my own body is that I typically lose fat first from the places I have most recently put it on. The hardest places to lose it are the places that have had it the longest. I am sure you have heard that you cannot spot reduce. This ...


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You really should state your age when asking such a question. If you're still growing, we will have to take a different approach towards guiding you, than is the case if you're fully grown. If you're an adult, it's really quite simple: If you consume fewer calories (energy) than you burn (through exercise etc), then you will lose weight If you consume as ...


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Your reliance on "going for some runs at night" makes me think you're not focusing on diet and nutrition. Track your calories, drop most of the carbs, stength train, get a physical sport/hobby, and up the protein. It's a lot of life modifications but it's the only long term path I know of that works. Welcome to getting older.


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10 mets on a bicycle is the equivalent of ~ 14 mph. This is a fairly easy pace and should be easy to sustain for a while, unless you have never really ridden a bike much other than a beach cruiser around the block. Here is a link for a met exercise equivalency chart, there are dozens of them scattered around the web that show MET's for various exercises. ...



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