19

Any conversation that doesn't directly address the overarching signifigance of your diet and nutrition would be incorrect. It is far easier to not eat 200 calories than it is to burn them off. As an example, a 6 minute mile will burn (for a 180lb person) roughly 190 calories: that's a tremendous amount of work for relatively a relatively small caloric drain. ...


13

Your question was addressed in this randomized control trial that compared the results of two test groups that worked out 5 days per week: one group did long bouts of exercise (20-40 min per day) while the other did short bouts of exercise (multiple 10 min bouts per day). The biggest takeaway from the study was that people were more likely to train when ...


10

What the author refers to as Burst Workouts most other people will call HIIT, or High Intensity Interval Training. The reason this is highly effective, compared to say slow-poking it on an elliptical for 60 minutes, is that it generates an "afterburn" effect that lasts up to 24h after your workout. Multiple studies shows this and a quick search on Google ...


5

Actually, you should do both types of training without expecting to spot reduce. You can't direct your body to draw fat from a specific location for energy. Losing weight healthfully takes time. If what you tried has not been working, mix things up. Add some weight training to your workouts. The idea is to try and burn more calories than you consume, ...


5

Capsicum is an extract of the compound in hot peppers that make them hot. As such it has side effects similar to that of eating a bunch of hot peppers. From WebMD "Side effects can include stomach irritation and upset, sweating, flushing, and runny nose." That said, technically speaking, any compound that causes the body to heat up will burn more calories, ...


4

The ammonia smell is caused by your body using protein as a fuel source. When necessary, the body will turn to breaking down protein to get glycogen, and the waste products can over load the mechanisms for getting rid of them. When this happens, one of the pathways for excretion is through sweat, and ammonia is one of the waste products. This will generally ...


4

Currently there aren't any available studies that I can find that examine IF solely for weight loss/fat burn effects. I can find quite a few studies showing the efficacy of intermittent fasting and calorie restriction on a whole host of body systems, but I can't find any addressing IF by itself, which means that you can't distinguish between weight loss ...


4

I'll be honest, 6 months is a long time to see no change at all. Are you tracking changes other than what the scale tells you? For example, just using a tape measure will help you figure out if your gut is really getting smaller or not. Once a week I take several measurements to determine if I like the way things are progressing: Neck Shoulders Chest Arm ...


4

At 14 your body is still growing and your hormone levels are shifting around. I know people who grew 0.5 meters from the time they graduated high school until they graduated college. We have an image obsessed culture but try not to think that you need to have any particularly perfect body image at the age of 14. It sounds like you have your diet fairly well ...


4

Don’t expect drastic results. The bottom line is that you want to be thinner, let’s focus on that. The only way to accomplish this is by being in a caloric deficit. You should first estimate your TDEE with an online calculator, and second, subtract 10-20% of that from the total for the amount you should be eating to lose weight at a healthy rate. What is a ...


4

It is excessive calorie intake that results in weight gain, not sugar. Refined or any other sugar and other carbohydrates = 4 Cal/g Protein = 4 Cal/g Fat = 9 Cal/g Alcohol = 7 Cal/g Source: ucla.edu Among free living people involving ad libitum diets, intake of free sugars or sugar sweetened beverages is a determinant of body weight. The change in ...


4

The substrate of energy that your body utilizes during exercise essentially has zero impact on your body’s overall fat stores. This is because any fat that is utilized for the purpose of providing energy will later be replenished the next time you eat - unless you are in a calorie deficit. The reason that your body uses different energy sources in the first ...


3

In addition to the points made above, HIIT also has the added benefit of EPOC to recover from oxygen deficit during the anaerobic "sprinting" stage. That can increase your metabolic rate up to 13% for up to 48 hours (decreasing over time). The optimal way to lose fat is a good combination of aerobic, anaerobic, and HIIT exercises. HIIT will give you the ...


3

1.5 stones is about 21 lbs (I had to look it up). That's a lot of weight, but not completely impossible. The danger that comes from extreme calorie drops has to do with making sure your body has enough of the right stuff to keep itself happy. You will typically lose a lot more weight when you first start off, and then the progress will begin to taper. To ...


3

First and foremost, consult your doctor. You are experiencing a lot of changes that a doctor can help you address. You gained "a lot" of weight in 3 months. You went into an "alcohol induced depression". And this new job and future wedding may be causing you some distress. Your doctor can take measurements, help you find a good diet, help you with your ...


3

Your request is overly simplistic. That’s why you haven’t been able to find any reliable information. It’s difficult to develop the correlation you want because each of us is an individual capable of losing weight at our own individual pace. Having said that, it is still possible to lose the weight. You’ll need to set a realistic goal, and, expend more ...


3

Unfortunately the answer to your question seems to be: NO. Layne Norton knows more about this topic than most and here is an article he wrote about it: BEST FORM OF CARDIO FOR BODYBUILDING? As you can see walking falls into the same category as endurance running. Interestingly cycling seems to be far better than walking or running. It seems the only cardio ...


2

I don't understand why all the answers saying timing doesn't matter are being downvoted. There is no link between time of protein ingestion in relation to working out that has any substantial effect. Please see this paper.


2

It's definitely true, however both metabolic functions can be happening at the same time, different pathways. From the suggestions I can mention, Acetone smells like nail polish remover, ammonia is a common household cleaner. So do you smell like you had your nails done (or perhaps your girlfriend did hers) or that you've been cleaning all day? That may ...


2

There's no one specific type of routine for getting "ripped". It's generally agreed in the bobybuilding circles that the formula for getting ripped is an increase in exercise volume with a corresponding decrease in calories. Each part of this equation should be done gradually. For example, remove 250 to 500 calories from your total caloric intake over a ...


2

I may be wrong but my gf was also struggling with her weight after working abroad for 2 years, I recommended she employ some weight training more specifically compound movements (squat variations and dead-lifts), along with her normal cardio. It worked wonders for her, but what's good for the gander isn't always good for the goose but I do recommended you ...


2

No, it won't. The 10kg that you lost was living tissue, whether fat or not. It had a metabolic cost to carry around and sustain, whether during cardio or sitting at home. You can carry 10 kg in a vest or something, but it's not going to be the same as having 10kg of body weight. If you are exchanging fat for building muscle, you are ahead of the game ...


2

Is it similar to the case of abs fat, in which Doing crunches and other abs exercises will not burn belly fat, but just build your abs muscles? Yes, just like abs workouts, you will not spot reduce fat. Fat is loss over your entire body when you are at a caloric deficit. There are exceptions, but generally speaking this is the only way to lose fat. If ...


2

It is an indication that you are burning some calories but there is no definite relation between fat burning and sweating. You may sweat while you are burning fat or you may sweat while you are using carbs as an energy sources but since you have sweat around your belly it does not necessarily mean that you are burning fat from your belly. Fat burning is not ...


2

Rest days are incorporated to give your body time to heal from activities that break down a lot of tissues or otherwise generate waste products. A proper training plan will keep you on the edge of what you can just barely do and provide for enough rest that you will heal and progress. While your workout is light years better than nothing, it's a far cry ...


2

First, see a dietician that specializes in obesity. This can not be stressed enough. If you're in an exercise program make certain that the frequency and type of exercise are accounted for. Most research for the past 15 years seems to indicate that you will get the best loses at 75-80% of your estimated burn rate. Base Metabolic Rate (BMR) + Calories ...


2

The question of calorie deficit / calorie surplus is always in the "calorie intake" part of the equation, not "calorie spend" part. In other words, it is mostly about what we eat, and not about how we spend these calories. The metabolism of simply keeping your body alive on the couch for a day is hard to match with extensive exercise. For example, one can ...


2

You burn calories when any organ in your body works and breaks down macronutrients (glucose, fat or protein) into energy. You can significantly increase burning calories (in terms of weight loss) only by increasing the use of the skeletal muscles. Coffee (or anxiety) can increase your heart rate, so your heart muscle will burn few more calories, but your ...


2

This is the first time I've heard someone wants to lose both fat and muscle mass. Of course there's a method to lose both fat and muscle: to be on a hypocaloric and low-protein diet (Advanced Nutrition, 2017). Such diet would very likely reduce fat and muscle in your body in general, not just in legs. You can spot-reduce muscle mass in your thighs by using ...


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