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MYTHBUSTING First of all, there are some myths present that cripple a lot of attempts to get into shape. Before we start addressing the question itself, those myths have to be busted. Myth 1: Weight loss Myth 2: Spot reduction Myth 3: All you need is exercise Myth 4: All you need is a diet Myth 5: Doing crunches helps you develop a 6-pack Weight loss The ...


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Ok... for your situation, unless you're good at doing things cold turkey, read on... Forget weight training (and definitely squats) for the moment. At 400lbs, your body weight is doing plenty for your legs and body as you move around. First thing is changing what you eat. It's easy to say eat veggies, oatmeal, etc., but that's a difficult change for ...


18

Diet - Unless you get your diet under control, exercise alone will not make enough of a difference on its own. Craig Ballantyne does a great diet versus exercise video that will stick in your mind when you are considering calories going in and just how hard it is to work them off with exercise. The best resource for a specific diet for you is to meet with ...


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You don't list your age or gender — but the general answer is that you can't spot fix/reduce, you need to reduce and improve overall condition and reduce overall weight. Everyone stores fat differently and the spots you've indicated will be the toughest/last places for you to see improvement. My recommendation: if you're seeing improvement in your fitness ...


14

The problem is, I am not that fat to remove fat from other part of my body Don't worry about that. Your body knows itself better than you do, and it is very good at what it does. If it needs to burn fat for energy, it won't deprive an area of essential fats when it could go across the street to an area with an abundance of fat. That's probably a bad analogy,...


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The basics of getting abs Abs come from low body fat and large core muscles. Ultimately weight doesn't matter, though checking your weight can help with achieving the low body fat. To get abs, you need to first need to cut enough fat that your muscle tone becomes visible. This is best achieved through the combination of healthy, disciplined, and goal-...


14

You're 15, you still have several years of development left. There's no magical panacea that will suddenly give you a few inches of height, platform shoes or heels not withstanding. Height is determined by genetics, primarily. However, maintaining a healthy diet, low in processed foods, and keeping yourself fit and active will allow your body to grow to it'...


12

Unfortunately you can't target where your body loses fat from. All you can do is keep losing fat until you are comfortable with your weight. I found that for every 9-10kg lost I had to buy a new pair of jeans. The good news is you've lost a lot of weight (32kg or about 70 lbs). After having lost over 85 lbs (38kg) I still deal with a little more ...


12

First, congrats on your progress. I bet you look much better than before, and your looks will continue to improve while you lose more weight. Getting abs to show though, is rather hard. In fact, surprisingly hard. As a comparison, I am 176cm also. I got my weight down to 68kg before all abs started showing when contracting them. In order for me (and you) ...


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Define waste. You may or may not gain weight, but there are other considerations at play. Excessive caloric intake will probably cause you to gain weight, plus there are other metabolic considerations from the reduction in exercise that may have an affect as well. When you have an excessive amount of protein intake, then you start placing a larger burden ...


11

First of all, you must change your diet. Eating fast food all the time is bad for you in multiple ways, including your pocketbook. Switch to unprocessed food as much as possible. Regular oatmeal in the morning as opposed to quick oatmeal or cold cereal is much better for you and doesn't take more than a few minutes to prepare. Add some cinnamon, nutmeg ...


10

Milk doesn't have a lot of protein. For example, whole milk is 49% fat, 30% carbs (sugar), and a measly 21% protein. If you want to increase the protein intake then you want to eat protein rich foods such as: Lean meats Protein powder Egg whites Fish/Seafood Soy Greek yogurt Here are some protein sources; note not all of them are high protein but they do ...


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To best understand the answer to this, you have to understand that our bodies need Essential Amino Acids. In short any nutrient that is essential is one that your body cannot create on its own. There are a number of vitamins and minerals that fall in this category, but that is a topic for another question. Amino acids are the building blocks of proteins. ...


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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 ...


10

Both your friend and wife are wrong. Your friend seems to believe that fasted cardio leads to greater fat loss, but it simply doesn’t. Your body might attempt to use more fuel from fat during such a session, but it makes up for it later in the day, thereby rendering the attempt neutral (neither good or bad). Whether you exercise fasted or fed should be ...


9

You have replaced sugar with other carbohydrate rich foods, which still raise your blood sugar and make you hungry, but don't have quite as many calories. Try satiating foods that do not contain many carbohydrate such as cheese, meat, or eggs. You can match the same number of calories, but you will feel less hungry if you use fat and protein rich foods ...


9

Let's take a step back and understand some basics about nutrition as it relates to exercise. I'll cover the popular memes and then try to apply them to your situation. More muscle mass burns more calories. This is true, but it is only part of the picture. I'll expound on this a little more later on. Protein is more thermogenic. Thermogenic means it ...


9

184g of Protein does not sound unreasonable to me for someone who is actively exercising. It can be a lot, but it only amounts to ~740 Cal of your daily consumption. So you will need to be eating more than that overall. First, I would check your math. Most lean meat has about 25g / 4oz serving--or as much space on your plate as a closed fist. A chicken ...


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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 also ...


9

First off, don't place too much value in your identification as an ectomorph. It belongs to a very old, and debunked myth about somatotypes. Now, the point of creatine isn't to gain a permanent weight increase. The point of creatine is to improve muscle recovery between sets by increasing their susceptibility to water, and thus their durability and stamina. ...


8

The answer depends on what your overall goals are, and what you are doing with your training. So, let's look at a couple of different people with different goals: Jack is a marathon runner. He runs for miles on end, and is into endurance. Jack needs to keep his electrolytes up, make sure he has carbs for energy. He still needs protein, but his muscles ...


8

The main differences between the two is the philosophies behind it, and how they are designed to work. First and foremost, it is important to realize that Paleo does allow carbs, just not grains and legumes (or anything that grows underground). Atkins Is a ketogenic diet. It puts your body in a safe version of a fasting state so that your body turns fat ...


8

.5g protein per pound weight is for sedentary individuals to maintain muscle mass. Losing muscle mass is not necessarily a fast process, but there are ill effects over time. If you are exercising, you will need more protein. I would increase your protein intake. It has a double advantage of being more satiating (allowing less room for junk food) and ...


8

Sweaty hands is a common ailment for weight lifters and rock climbers, with equally detrimental effects. The solution really isn't nutrition related. It's simply chalk. Chalk dries the hands, and improves your grip. If you feel that chalk would be detrimental to the environment, you can go for an "Eco Ball" by Metolius. Same effects, although I might ...


8

Spot reduction (i.e., fat loss targeted to a particular of the body) is a myth. The areas from which fat is removed through metabolism are almost exclusively a function of genetics and hormones, and the particular exercise regimen that you employ cannot significantly alter your body's distribution of adipose tissue. Just continue to exercise and maintain a ...


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The best you can do is: Gather facts about what you are doing, hopefully backed by scientific studies. Gather facts on how your body is improving. Regular physicals or blood work will arm you with how your body is responding to the regimen. Ask questions to engage in dialog. Don't get dogmatic. Understand that your family is trying to look out for you, so ...


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Hi Zerotoinfinite, Look at this picture As you can see in the picture, the biggest contributor to gaining six pack is lower body fat percentages. As you can see, the six pack becomes more visible as the body fat percentage reduces. So, reduce your body fat percentage and your six pack will become visible. With regards to your specific question about ...


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Let's break it down. Credit:myfitnesspal & reddit This is bad for a whole host of reasons: Micronutrients? One serving of salad and veg is not enough. You need to have more variety or get a multivitamin in there. This WILL NOT address your low mineral intake though. Macronutrients? Broken down your carb/protein/fat ratio is 1/0.18/0.12 which is abysmal....


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Because they're all based off vaguely defined math formulas which were created by various scientists that used questionable methodologies in an attempt to make a generic consensus on what people need to eat. They are best guesses based on a user's age, weight, height, activity level, and sometimes bodyfat percentage. However, everyone's caloric need is ...


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Calorie Counts are Wrong John Kiefer debunks the "a calorie is a calorie" argument thoroughly and scientifically, with diligent use of references: The Idea Given two diets identical in calorie count, the two must produce the same weight loss or gain regardless of macronutrient content. The Logic By the 1st law of thermodynamics that says ...


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