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9

Don't Confuse Size with Genetics and Training My former coach won the genetic lottery as someone who can just naturally get beastly strong. An example of that genetic pool, he took his mother to the weight room and she squatted over 300 lbs on her first day with no prior training. I'm pretty sure she was sore after that. There are several power lifters ...


8

Stop Making Excuses Don't tell me that fat doesn't make people stronger because it does. Of course many fat people are strong. Of course people get stronger faster if they aren't trying to stay under a certain weight while training. But there's that key phrase: 'while training'. The examples you cite fight sumo and lift weights. There's no magic here: ...


4

What you're referring to is "spot reduction", which is the idea that you can reduce fat in one particular area. This is a myth, and proven to be untrue in numerous studies (2011 study and 1983 study). There was no significant effect of abdominal exercises on body weight, body fat percentage, android fat percentage, android fat, abdominal ...


3

Use a calorie expenditure calculator like this one to find your target estimate for intake. Count your calories and hit that estimate every day. After one or two weeks, if your weight has not decreased, reduce your caloric intake by 100-500 calories per day. If you eat more calories than you burn, you get fatter. It's that simple.


3

What do you mean by carb deficit? There is no carb requirement level that you can be over or under. You can eat 80% carbs or 0% carbs and be fine. If your total intake of calories is less than your total calorie use, you will burn fat, even if you lie in bed all day. Wether you lose fat or muscle depends on your current amount of muscle, on your level of ...


2

It depends what is the activity you're performing. If you do high intensity workouts or strength training, most of the energy comes from the carbs (i.e. sugar) because it is easy for body to convert them to energy for fast consumption. However, fats also have their role, yes they are calorie-dense. But they are essential for maintaining harmones etc. So ...


2

Regarding being thin and wanting to put some strength on, there's a very well written answer over here I'd recommend checking out. I usually skip meals or eat little. I drink a lot of juice (Apple Juice) which I know has a lot of sugar. Juice is pretty terrible to be honest: it's like all the bad parts of fruit with none of the good parts. Your body ...


2

Calories in vs. Calories out is the very first thing you need to truly keep track of. The primary reason for forcing you to do some homework is so that you can see just how close your calorie balance is. Do understand that the calculators are just to get you in the ballpark, and individual physiologies vary. You can only improve what you measure Track ...


2

Your weight consist of many parts, one is fat matt, one is lean mass, but your water level and the amount of food in your digestive system is another one. This last one can be considered noise, they make it harder to know wether one has lost weight or not. 3 weeks is not necessarily enough time to know if you've actually lost fat mass, 3 weeks of good ...


1

You need a solid training program + solid nutrition + discipline to stick with it. Regarding an app, some people like jefit. Zyzz died at the age of 22 in a Thai bath house of a heart attack, no help coming from his use of anabolic steroids and anphetamine like substances (fat burners): try not to be like him too much. If you want to destroy your body and ...


1

Practically speaking there won't be a difference for such a low amount as 100 grams, but if it's 1000 grams instead, I think it will be better to consume it over a week. 100 grams of chocolate will give some satiety and thus decrease your calory intake more in total than having 1000 grams in one sitting. If you assume your calorie intake is fixed and isn't ...


1

Just to recap our discussion. At your weight and height, you are not obese. I would highly recommend exercising and following your macros, that can be calculated here A very good site, to track your macros is myfitnesspal If would also look into something called intermittent fasting But, since you said your family has a history of diabetes i would strongly ...


1

Like @MÃ¥rten said, you either lose fat over your entire body, or nowhere at all. You can't pick and choose where to gain/lose fat. As for losing then gaining weight, the difference lies in your diet. You mention that you dieted when you lost weight, and after that you started to gain weight again. This should be a telltale sign. And it's a well-established ...


1

You cannot burn fat in a specific location, legs do not use only leg fat, and so on. If you want less fat on your legs you will need to reduce fat overall.


1

For extra info, in case you haven't read in detail during your searches, visceral fat is intra-abdominal, found around your organs and is generally considered a strong indicator of health risk when overweight. It's proving very difficult to find any information on "ideal" visceral fat levels, with everything I come across advocating lowering your visceral ...


1

I'm in favor of low carbohydrates for two primary reasons: Ketosis is legimate, effective, and safe way to cut down on body fat. There are examples of native people who historically ate very little carbohydrates for generations. Most of the sinister cheap calories in a western diet come from carbohydrates. Even following a "low carbohydrate diet" still ...


1

You are really asking two questions. Your first question is "what kind of training plan should I be using to improve my 5K running times?" There are a lot of different plans online; they will prescribe heart rate ranges, typically based on your age. Those aren't particularly accurate, but they are a decent place to start. It is also possible to set training ...


1

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 ...


1

Endurance athletes are aware of the increase in protein metablolism. Therefore there is a trend to prefer energy sources to come from foods that contain fat and protein. For example eggs and peanut butter. When I refer to endurance I am talking about no or little sugars consumed through the exercise. For instance if you cannot exercise for more than an hour ...



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