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7

Fat loss will come from eating less calories you consume, and the easiest way to create a deficit is through your diet. The biking is a great supplementary activity, but it will be extremely difficult to add mileage or begin additional jogging without consuming more calories to make up for those activities. Adjusting your diet while maintaining your current ...


7

Alcohol has many detrimental effects in the body, and you cannot replace carbs with it. Lowers Growth Hormone and Testosterone Inhibits recovery Causes dehydration Lowers muscle glycogen Decreases aerobic capacity It is caloric, but non-nutrient Alcohol has a catabolic effect on protein synthesis; the result is lower muscle mass/smaller gains, but it ...


4

My nutrition is standard low carb diet (about 40% protein / 60% fats, I eat cake/sweets max 2 times a week no more than 100g). Ding ding ding! We've found the culprit. Your body relies on carbohydrate for most of its energy. If you go low-carb, you're relying on transitioning from using carbs to ketosis, where you're using fats. Many people report ...


3

+1 zero carbs kills your energy and your mental capacity/health (your brain is the largest consumer of glucose). In the short term this is OK for gains like boot camp weight loss or training for an event, but it's no way to live well. Avoid the soda and candy, but make room in your life for "good carbs" (longer chain) like almonds, sweet potatoes, kidney ...


3

Alcohol consumption slows your body's mechanisms for metabolizing fatty acids by interfering with the citric acid cycle (http://www.ncbi.nlm.nih.gov/pubmed/87483). It essentially bumps fatty acid metabolism down the priority list. This mostly applied to chronic alcohol use, however. So it doesn't just increase in carbohydrates in your diet, but it also slows ...


2

Low carb is indeed a very good basis to start of from. Its however not directly suitable for doing high intensity workouts. Your body is perfectly capable of producing sugar from fat and protein and will happily store that in your liver and muscles to fuel short bursts of strength. Ones your stores are exausted however, your body won't be able to produce new ...


2

I enjoy the answers already provided; I think I have a few more that personally worked for me. Invest in a calorie-counting device. There are many calorie-counting devices in the market; purchase one of them. This allows you to know your average calorie expenditure. If you log your calorie intake without logging your calorie expenditure, you're only ...


2

I'll list a few things that could help, but at the end of the day it really comes down to your own ability to decide to eat a certain way. Log your meals/snacks Writing down what you eat makes it easy to figure out a total calorie count at the end of the day, and will also help you to gain a sense of how much you should be eating throughout the day. If you ...


2

Stop. Drop this idea that you 'have a body type' and need to work a certain way based on this predisposed attribute. Picture the ideal body, the one you wish you had. This is where the variation is; some people will picture an Arnold, some a LeBron, some a Phelps, others a Froning. When you choose your workouts, you will want to adjust them based on this ...


2

I've learned a lot over the past couple years, including what I previously held as true and now have learned is very incomplete. So let's start with the big picture, and get down to a more specific answer to your question. Basics At the very core of understanding how the body makes use of nutrients is identifying what the nutrients are: Macronutrients: ...


1

The good news is that you can't really eat a worse (as in worse for you) breakfast. :) If you're eating sugary cereals it will probably take a while to get your brain used to the idea that it's not getting a sugar bomb when you wake up, but there are a lot of things you can eat for breakfast that taste sweet, but have some benefits. To stay away from ...


1

This might not appeal to everyone, but swimming is a solid cardio activity that will burn fat and won't build your legs much. It's mostly about back, shoulders and core. It isn't weight bearing or impact-centric like running or soccer. If you're not a strong swimmer already and you're interested, I highly recommend getting some lessons for awhile. Once ...


1

It sounds like your legs have significant lean tissue mass (and not excess fat). If that is the case, the solution is a bit more extreme. I normally wouldn't suggest it to anyone but if you really want to try to reduce leg muscle mass then you need to stimulate muscle atrophy: Reduce leg activity. No intense leg exercise only really low steady state. The ...


1

We're getting more into diet than a fitness question, but the evidence is pretty clear currently that "gluten insensitivity" either does not exist or cannot be tested for. The only scientifically determined problem with gluten is celiac disease. Everything past that is a mix of marketers taking advantage of the panic and misinformed people advocating the ...


1

For sure there is a correlation. Whenever you are participating in any physical activity from a 5k to table tennis, energy for your body is a must. Even though table tennis isn't the most demanding sport, it still requires a lot of energy for your body to maintain its ability and focus. The energy gained from food helps you keep your mind sharp and your body ...


1

For you to obtain your fat loss goal is simple. You do not need to alter your diet too much since from what you have quoted it seems like you have quite a decent diet that is not overloading on the wrong food. What you need to do is ensure you do a minimum of 40minutes of cardiovascular activity a day. BUT the cardio you do must elevate your heart rate ...


1

Cycling 5 miles per day at 12-15mph equate to only 20 minutes of cardio per day. It's good but not great and unless you're always climbing hills it is unlikely to be very high intensity at that speed. Mind you speed numbers are not all that useful for your fat burning goal because they depend so much on road elevation profile and wind conditions. You could ...


1

More cardio for fat loss: Not really in your situation. You should focus on your diet and your exercise choice. It seems you work out every day, and that should be enough. Diet: Cut the bread. Eat fruits after you train, otherwise try to scale back on carbohydrates. Eat more protein (eggs), and understand a calorie is not just a calorie and that nutrient ...


1

First: celiac disease is an autoimmune response to consuming gluten which is found in wheat flour and certain other grains. Whey protein, eggs, casein etc. do not contain any gluten whatsoever. By definition it can't be celiac disease. However, your symptoms are consistent with an allergic reaction to something in the ingredients for Dymatize Elite. The ...



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