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0% or 2% Fage Greek Yogurt. Grilled chicken. Steamed/baked veggies. Whey, water, and a blender bottle. Tuna fish, just you, the can, and the fork. There's really no easy way to have very low body fat. For me anyway, when I start getting near 10%, my willpower goes out the window. But I also don't care that much and 10-15% is fine for me. It's just not ...


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Yes. Fat storage is a well understood phenomena. If you eat too much you will gain weight. If you eat above a caloric surplus over an extended period of time you adipose tissues will expand to retain the caloric surplus. If you eat too much you will get "fat". What defines a caloric surplus is different for every individual, some sedentary people can ...


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It depends on what you mean by "get fat". If you are talking strictly about weight, then the only way that you put on weight is with a calorie surplus. If you are talking about size, however, fat is much less dense than muscle, so it's possible to lose muscle and gain fat - and therefore size - even if you have a calorie deficit.


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Before I give out pointers, I quickly calculated your Body Mass Index and it came out with 22.7 which is in the Normal Weight range. Personally, your weight to height ratio sounds just about right, I don't think you are actually overweight as how you justified in your question. But I will go ahead and give you advice. Two months is not a long time - ...


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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: ...


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You might burn slightly more calories in the digestion process, as your body will need to do more work to fully break it down, but the amount will be negligible. Likely the calories you would have burned by moving your jaw to chew the food would be equal to, if not greater, than the extra amount burned in the digestion process. Not chewing your food is going ...


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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 ...


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Instead of the cereals loaded with chocolate you could opt for the Cornflakes kind of breakfast and top it with fruits which you like the most(do not mix sugar again in the milk). Go for muesli if fresh fruits are not available but make sure the muesli contain the fruit but not the added flavour and very less sugar content. This will definitely wean you ...


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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 ...


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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 ...


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I wanted to actually respond to one idea I actually use my self. And that is to go to the store after you have your meals and are filled. Going before a meal when getting hungry, can for one hurt your wallet. But it seems to be far easier to get junk food when doing so. Going after eating not only makes me look at things much picker at the store, such as ...


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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 ...


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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 ...


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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 ...


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I agree with the spirit of cocojay's answer but I favor a more moderate approach. For cardio you should increase the speed a bit, I would recommend that you measure your heart rate while you exercise and make sure it is around 150 bpm or a bit higher. Before you do that you should make sure there are no medical issues here, if you are not sure you should ...


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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 ...


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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 ...


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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 ...


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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 ...


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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 ...


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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 ...


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It looks like you personally prefer your legs to be slim, but you legs are obviously healthy and have muscle mass. Soccer Players have large legs because all they have to use in the game are their legs! Most people would always prefer muscle to slim legs. But if you still feel dissatisfied by your legs(visually), then you could do some upper body weight ...


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One of the major things you will notice with alcohol consumption (more specifically liquor) is that: Decrease/Lack of appetite Dehydration This will destroy your gains considerably if you think importantly about nutrient timing. If you are dedicated to your craft, you know that eating every 2.5-3 hours is optimal to maintain metabolism. Once you start ...


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A different take on the matter: http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html . Not an expert by any means so would be great with some comment on that particular article since it paints alcohol in a different light than what seems to be commonplace among the fitness community.


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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 ...


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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 ...


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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 ...



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