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Excellent you have sorted your diet! You have 3 options based on working out for the same time: Weightlifting: Boosts metabolic rate, builds strength. High Intenisty Workout >70%+ HRMax: High calorie usage during activity, develops recovery. Medium/Low Intensity Exercise <60% HRMax: High "Fat burn" rate, builds endurance. My recommendation is to do ...


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Given a primary goal of fat oxidation (burning), I would suggest lowering the intensity of your workouts. 80% of HRmax is an anaerobic level of effort -- at this intensity, you're burning mostly carbohydrates and not much fat. By lowering your cardio intensity to 65% of HRmax, your workout fat burn rate will roughly double [see, for example, Figure 2 of ...


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some articles say that I should take more carbs because my body is starving, but they are also calculating with more excercise, if I'd stick with 100-140 gramms, I'd literally eat the same meals like before I started Not sure what you're confused about here. What they mean is, when you initially start a diet, don't all of a sudden cut out all carbs because ...


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Belly fat is not unlike fat in other deposits on the body. It's just that the belly has a larger deposit, so its viscosity (or lack thereof) is more noticeable due to the volume. Additionally, abdominal muscles aren't very large to begin with, so the layer of fat on top of it will seem softer. For information on how to get rid of belly fat, see this answer:...


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You are correct in thinking that a caloric deficit over a period of time will result in weight loss. Don't listen to anyone else when they say it's more complicated than this because it's not. The only thing more complicated is how you manipulate your macros to reach a certain body composition. For example, if you don't eat protein, you will lose more weight ...


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You haven't asked for a diet plan so I won't provide one. You are just asking why your plan is not letting you lose weight. Usually I would go to MyFitnessPal to find out how many calories and what the macronutrient breakdown is for your shakes but that is out the window. We are also missing vital information about your build and what else you eat (snacks/...


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Is there not a simple rule that "if you burn more calories than you take in...?" The answer if "Yes, but...". The body gets accustomed to a state of calories deficit and enters a more "efficient" mode where it uses less calories to survive, in addition to muscle mass loss which results in less energy required for weight maintenance. Few tips: Have a ...


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To insinuate that after such a short time doing weights with very minor resistance that your are now "big" could be construed as insulting to people who would hack off a limb to put a inch on our arms/legs/chest/back within that timeframe. As correctly pointed out, you have a "pump". This happens in a major way during exercise and lasts afterwards to some ...


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Your muscles haven't gotten any bigger, they are slightly swollen (or "pumped") after your workout, because of inflammation. This is a standard response of your body to this new challenge you are throwing at it. If you keep training, at some point this effect will last only few hours after working out, if at all. Because your body would have adapted and ...


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If you are using a FitBit or Withings scale (or just tracking your weight on the FitBit site) you can use the TrendWeight site to track your weight. It will help you smooth out your daily weight fluctuations and gives you great insight into what your fat mass and lean mass are doing. I find that during some periods I am not losing weight but I am gaining ...


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A couple mental tips that I'm finding useful: Change the way you think about stopping soda from "I can't have soda anymore" to "I'm not the kind of person who downs a ton of soda every day." I'm not a fan of judging other peoples' habits in this way, and I don't think not drinking soda makes me a better person, but thinking this way is powerful for me. ...


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Losing weight is 80% diet and 20% exercise, there's no point in doing hours and hours of cardio and weight training if you're still eating junk food, because you will not lose any weight, sure you may get fitter but you won't lose any fat. Also, if you can't fit 30 minutes of cardio in a day, 7 minutes will do the trick tremendously, well that's only if you'...


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Weight is a terrible indicator of general health. In reality it's just 1 piece of the puzzle, and a very misconstrued one at that. What has weight? Bones Muscle Water Organs/rest of your parts Fat The problem is fat is a very tiny portion of this (under 10% let's say), and if you're exercising, muscle ends up weighing more than fat anyway so people who ...


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Typically water/carb weight swings are much larger than fat-loss. This sounds like water-retention cause by Cortisol caused by calorie-restriction in the week, which is dropped when you "cheat" on Friday night. See http://www.leangains.com/2010/01/how-to-deal-with-water-retention-part.html Half-way through the study the men were allowed a relief dinner ...


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I will also edit my answer once you post your food logs, but this is actually pretty common and there is a pretty clear and well-studied conclusion here. Obviously, I can't 100% be sure since I haven't seen your diet, but you say your cheat day is on Friday and that over the weekend you gain weight. Well...this is pretty expected, happens to me all the time ...


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Learn to choose your data Yeah, you shouldn't place too much value in everyday weight measurements, because they are too impacted by small factors like how much water you drank with your last meal, second servings, how much you pooped/peed today, and an array of other petty things. What you should do is keep measuring every day, but instead of looking at ...


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"Clenbuterol is a sympathomimetic that works on the sympathomimetic nervous system. There are several receptors in the body a sympathomimetic can act on. In the case of Clenbuterol, the beta-2 receptor is the area of interest and action. Clen, as it’s commonly known, actively stimulates the beta-2 receptor. Through such stimulation, this actively reverses ...


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Replace white rice by brown rice or whole grain pasta. This contains a lot more minerals like e.g. magnesium that you need to burn energy. As pointed out here:: Magnesium is an essential element in biological systems. Magnesium occurs typically as the Mg2+ ion. It is an essential mineral nutrient (i.e., element) for life1[2][3] and is present in every ...


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If you are eating in a caloric deficit you will lose weight.period Given your stats, there is definite reason to assume you will lose weight on 1800 calories certainly if you are eating less whether it's all carbs or all fats, it makes no difference(obviously for other reasons you want to get proper amounts of macronutrients) Are you truly eating that amount?...


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It sounds overwhelmingly likely that the caloric deficit that lead to the 3kg/2weeks was a bit too much. (For reference, caloric deficit means we consume less calories than we spend per day.) If your goal is continued weight loss, I would recommend adding some more carbohydrates to your diet. Yes, it means increasing your caloric intake, but like I said, ...


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Since you're a beginner, you can get away with what most of us can only dream of now. Gaining muscle AND losing fat very quickly, for a short limited time of course or "newbie gains" as it is called. Since your body is not used to weight training stimulus at all yet, if you start following a basic weight lifting program, cut out junk food, consume adequate ...


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If you've been following the same diet for all this time, it's very likely that your body has adapted and your metabolism has slowed down to cope with this. I won't give too many details here, but first of all, if you're trying to lose weight, the only times I would eat carbs would be right when you wake up, and before and after your workouts. The 2 cup ...


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Can you measure your body fat percentage? This is very important because weight alone does not indicate what your are losing/gaining. Regarding the food you eat, that seems good except for the rice at each dinner : that's way too much carbs in my opinion. To lose weight more effectively, you should be very careful at what you eat before sleeping. I only ...



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